Tapering is the strategic reduction of training volume before a key event. You're shedding accumulated fatigue while keeping the fitness you built. When it works, you show up to the start line feeling like a different rider.
How long
- A-priority event: 7-14 days
- B-priority event: 4-7 days
- C-priority event: 1-2 easy days
If you've been in a heavy build block, go longer. If training has been moderate, shorter is fine.
The rules
Cut volume 40-60%. Keep intensity. This is everything. Volume reduction sheds fatigue. Intensity maintenance preserves fitness and neuromuscular sharpness. Drop both and you'll feel flat on race day.
Nothing new. The taper isn't the time for a new interval format, new nutrition strategy, or new bike position. Run what you know.
Sleep more. 8-9 hours per night. Growth hormone peaks during deep sleep. Your muscles do their best repair work while you're unconscious.
Eat normally. Don't restrict calories during a taper. If anything, bump carbohydrate intake slightly in the last 2-3 days. More on race nutrition.
A 7-day taper for a Saturday race
- Sunday (7 days out): Normal endurance ride, slightly shorter
- Monday: Easy spin or rest
- Tuesday: Key session: 3x8 min at race intensity. Shorter than usual but sharp.
- Wednesday: Easy 30-45 min or rest
- Thursday: Opener: 4-5 efforts of 90 seconds at slightly above race intensity. These wake your legs up without adding fatigue.
- Friday: Complete rest or 20 min easy spin
- Saturday: Race day
The mental battle
Tapering feels wrong. You'll feel antsy, restless, and probably convinced you're losing fitness. You might feel sluggish on easy days and want to squeeze in one more hard session "just in case."
Don't. Fitness doesn't disappear in 7 days. It takes 2-3 weeks of complete inactivity before meaningful detraining begins. The fatigue you're shedding is real. The fitness you're worried about losing isn't going anywhere.
Mistakes people make
Not cutting enough. A 10% volume reduction isn't a taper. It's a slightly easier week. Commit to the 40-60% cut.
Dropping intensity too. If you cut volume AND intensity, you lose the neuromuscular sharpness that makes race efforts feel crisp. Keep 2-3 short, sharp sessions.
Panic training. The absolute worst thing to do 3 days before a race is an FTP test because you feel "flat." Your legs are supposed to feel heavy during a taper. They'll feel great on race day.
Race morning
Wake up 3 hours before start. Eat a familiar meal (2-3g carbs per kg). Hydrate with 500ml and electrolytes 2 hours out. Warm up 15-20 minutes with 2-3 short race-intensity efforts. Arrive at the start line sharp, not tired.
For more on race-day preparation, see the gran fondo training guide.