Race day tapering

[Mike Newton]

Hi Lynda,

I’m doing the 50km race at the Whaka100 event in Rotorua, New Zealand on Saturday October the 24th. I’m currently in the middle of week 6 of the 40+ Masters Cross Country Mountain Bike Base Training Plan, I started the plan on a Friday so that the big training days would be midweek which suits me better. The training programme is going really well but looking ahead I can see I’m going to be at the start of week 11 come race day.

My question is how should I adjust the training programme in order to taper for the race? The current schedule for the week preceding the race is as follows:

Monday – L4: 4 x 8 (1:30) + stretching
Tuesday – Recovery spin (0:30) + Core 2 strength
Wednesday – Tech skills (2:30) + stretching
Thursday – L 2/3 ride (3:00) + stretching
Friday – 4 x 6 @ 2 RIR MSA strength
Saturday – RACE DAY

[Lynda]

Hi Mike,

I recommend pausing the training plan and following week 12 for the 7 days prior to the race. Miss out the week 12 day 3 strength training session to ensure you don’t have any fatigue in your muscles on race day. Race on week 12 day 6 and take a day off on day 7 for recovery.

That will lead you in to the race fresh and ready to race.

Coach Lynda

[Author]

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