What's an Ideal Taper for Cyclists?

Q: Hey Gale—I'm wondering what's the difference between "tapering" for a race versus just resting a week or two? - Liz

A. Great question, Liz. Taper can be defined as a reduction in training with the goal of making the athlete sharp at the end of taper. The goal of sharpness is optimizing fitness for a stellar performance at an important race.

With that general definition in mind, let's first take a look at science, then at the practical applications for cyclists.

More: Priming the Pump: The Week Before Your Race

Types of Taper

Though taper can be defined as a reduction in training, the type of training reduction is not standard. The number of days of training reduction can vary between seven and 28.

Training volume and/or intensity can be reduced over the course of the taper. Training volume and intensity be changed independently. For example, overall training hours can be reduced, but the actual hours or minutes of intensity can remain constant. Or, both can be reduced at the same time, but perhaps at different rates. Taper rates can be linear, stepped or exponential.

More: Tapering to a Razor's Edge

Physiological and Performance Benefits of Tapering

In general, most scientists agree that when reducing training volume, it is best to keep some amount of intensity in the training. A good illustration of this principle is in a study on highly trained middle-distance runners. The study examined performance and physiological changes following three different taper techniques.

Nine male runners were randomly assigned to one of three different taper groups, following eight weeks of training. The groups included a high-intensity, low-volume taper (HIT), low-intensity, moderate-volume taper (LIT) and rest-only taper (ROT). After the first testing period, all runners resumed training for four weeks and completed a second taper—assigned to a different group. After the second taper, there was another four-week period of training and a third taper, with all runners assigned to yet a different group. This is important because each runner was subjected to all three methods of taper.

More: Overcoming the Taper Blues

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About the Author

Gale Bernhardt

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

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