Harvieu25

I am currently on 10-12 hrs. a week. Over half of that is trainer sessions, the other is mountain work and the occasional group ride. Need to freshen up for a mountain century and need to know what to do in the week of the event to be at my best. I am factoring in that ride giving a TSS of around 400 on Strava and working to keep my progression going this month to finish off the serious part of the year on Oct. 20.
Thanks.

rubiksoval

TSS of 400 based on actual power data, or what Strava says?

What's your current CTL and TSB?

Tapering is about reducing built up fatigue while maintaining intensity, but unless you have a significant (for you) training load happening, it's not going to be that effective.

Very much depends on your training load at the time of the taper versus what you've historically been accustomed to.

Harvieu25

Strava is all I use, with a HR monitor but no power meter.

I have kept disciplined this year about a monthly increase in training load by 5-8% using the training impulse number for each ride. To give an example, the same ride with 2 months between them netted 2 very different results. It was the front 3 gaps in N.Ga. The ride in May gave 326 (almost an hour at threshold) with a time of 2h15m and the July ride gave 208 with less than 30m threshold time and a time of 2h10m.

So, a faster ride with less time at threshold but less training score.

So each month my accumulation of training scores add up to net an increased load each month.

But, with 11 days to go I am still trying to get a handle on what to do.

Carbonfiberboy 

I had an excellent mountain event at the end of July with a hrTSS of 568. I went from a week's TSS of 616 to a week of 275. Right before the ride, I used an old standby of mine, three days with 1 hour trainer rides of Z2 wtih 90" hard efforts, going 3 efforts, 2, 1, then a recovery ride, then a day off. Got that advice from Joe Friel.

Of course I would have done even better if I could have trained at a higher weekly TSS, but I'm recovery-limited. Beat the crap out of everyone else near my age though.

Harvieu25

Last three weeks netted 514, 710 (highest ever) and 551. This week might be in the 300-400 range if I'm lucky due to life, the ride is on Sept.30 so just trying to plan out what I can do to freshen up but stay sharp.

rubiksoval

Reduce volume, maintain intensity is the general prescription.

Harvieu25

Ok, for intensity, what are we talking about, 1 minute Z5 efforts, and only a few in the span of an hour....? Or mix it up with a little of everything in a short ride?
Thanks.

Carbonfiberboy 

See post 4. That works for me, but it's the general idea not necessarily that exact thing. I just do it that way because I know it works and I'm reluctant to screw with success. But yeah, Z5 because you don't want to get tired, just stimulated.

rubiksoval

Whatever you usually do. Ideally your workouts have become more specific to your goal event, so if it's a bunch of 3 to 5 min climbs or something, z4 and 5. If it's a bunch of very long climbs them z3/4 with a bit of reduction in reps/total time, etc.

Harvieu25

Thanks. Will put this to use this week.