Tapering training two weeks before century?
#1
Senior Member
Thread Starter
Tapering training two weeks before century?
Hello all,
I have been following an 8-week training schedule (see image below) to prepare for my first century, gradually increasing my training of endurance rides on the weekend from 45 miles to about 75 miles on week 6.
During the week, I am doing one interval ride (all out anaerobic intervals), and one steady pace ride (80% of threshold).
Now i read a lot of articles suggest "tapering" your training, by reducing the training volume by 40% in the second to last week, and another 40% in the week leading up to the event. So if my training volume is 200km total on week 6, it would be only 120km on week 7 and 72km on week 8. My training schedule however, suggests doing the longest ride the weekend before the event (75 miles), and tapers off volume slightly on the steady and intervals rides, but not nearly by 40%.
The week leading up to the event, what do you do? Some people suggest getting off the bike completely. Others say to do some interval sessions.
What has been successful for you in preparing for a century? Do you taper for two weeks? What do you do the week leading up?
Thanks!
I have been following an 8-week training schedule (see image below) to prepare for my first century, gradually increasing my training of endurance rides on the weekend from 45 miles to about 75 miles on week 6.
During the week, I am doing one interval ride (all out anaerobic intervals), and one steady pace ride (80% of threshold).
Now i read a lot of articles suggest "tapering" your training, by reducing the training volume by 40% in the second to last week, and another 40% in the week leading up to the event. So if my training volume is 200km total on week 6, it would be only 120km on week 7 and 72km on week 8. My training schedule however, suggests doing the longest ride the weekend before the event (75 miles), and tapers off volume slightly on the steady and intervals rides, but not nearly by 40%.
The week leading up to the event, what do you do? Some people suggest getting off the bike completely. Others say to do some interval sessions.
What has been successful for you in preparing for a century? Do you taper for two weeks? What do you do the week leading up?
Thanks!
#3
meh
Join Date: Jul 2014
Location: Hopkins, MN
Posts: 4,704
Bikes: 23 Cutthroat, 21 CoMotion Java; 21 Bianchi Infinito; 15 Surly Pugsley; 11 Globe Daily; 09 Kona Dew Drop; 96 Mondonico
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 1111 Post(s)
Liked 1,013 Times
in
519 Posts
I ride/race many centuries (and longer). I typically taper the intensity of the rides, but not the time on the bike. I like to ease up 3-4 days prior to the century - I keep my efforts 'social', while riding the same duration, but shorter distance. I'll usually have a rest day the day prior to the century - that's also the day I give the bike a final clean/tune-up and layout the gear/food I want with me on the ride.
I find that the challenge of century (and longer) rides is the time in the saddle - my legs & heart/lungs don't suffer as much as general fatigue from staying on the bike for many hours.
I find that the challenge of century (and longer) rides is the time in the saddle - my legs & heart/lungs don't suffer as much as general fatigue from staying on the bike for many hours.
#5
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,538
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3890 Post(s)
Liked 1,939 Times
in
1,384 Posts
On my monitor that's chart's impossible to read. Whatever's on the yellow doesn't show up. Same thing on my wife's. These are large high-end screens.
__________________
Results matter
Results matter
#6
Senior Member
Thread Starter
I ride/race many centuries (and longer). I typically taper the intensity of the rides, but not the time on the bike. I like to ease up 3-4 days prior to the century - I keep my efforts 'social', while riding the same duration, but shorter distance. I'll usually have a rest day the day prior to the century - that's also the day I give the bike a final clean/tune-up and layout the gear/food I want with me on the ride.
That is a good suggestion! Thanks. That makes sense since it is really just the hard training sessions that hurt the next day, not the easy rides. I will keep to my schedule but ease off the intensity. I am definitely planning at least 2 full rest days prior to the event.
I find that the challenge of century (and longer) rides is the time in the saddle - my legs & heart/lungs don't suffer as much as general fatigue from staying on the bike for many hours.
That is a good suggestion! Thanks. That makes sense since it is really just the hard training sessions that hurt the next day, not the easy rides. I will keep to my schedule but ease off the intensity. I am definitely planning at least 2 full rest days prior to the event.
I find that the challenge of century (and longer) rides is the time in the saddle - my legs & heart/lungs don't suffer as much as general fatigue from staying on the bike for many hours.
There is nothing on the yellow... yellow is just rest day or "rider choice", meaning walk, run, stretching routine, whatever.
#7
meh
Join Date: Jul 2014
Location: Hopkins, MN
Posts: 4,704
Bikes: 23 Cutthroat, 21 CoMotion Java; 21 Bianchi Infinito; 15 Surly Pugsley; 11 Globe Daily; 09 Kona Dew Drop; 96 Mondonico
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 1111 Post(s)
Liked 1,013 Times
in
519 Posts
I'm not a fan of a full weeks rest, but I like low intensity work to keep the legs moving and the cardio pumping. Simply avoid max efforts rides in the 5 or so days prior to the century.
blacknbluebikes has good advice!
Finishing your longest ride is 90% mental game by the end. Fatigue will play a roll, but if you have your head in the right space, you'll get there!
blacknbluebikes has good advice!
Finishing your longest ride is 90% mental game by the end. Fatigue will play a roll, but if you have your head in the right space, you'll get there!
#8
Senior Member
Join Date: Sep 2011
Posts: 4,764
Mentioned: 28 Post(s)
Tagged: 0 Thread(s)
Quoted: 1975 Post(s)
Liked 232 Times
in
173 Posts
Tapers for A races involve decreasing volume while keeping or increasing intensity. If you aren't trying to peak for the event, just keep the training load the same. Include intensity at the durations you expect to encounter during the century, ie if you don't expect to attack and sprint between groups, then do longer duration intervals that mimic say the longest hill climbs on the course(use strava to find avg segment times)
#9
Senior Member
Join Date: Nov 2017
Location: Seattle
Posts: 1,957
Bikes: Specialized Roubaix, Canyon Inflite AL SLX, Ibis Ripley AF, Priority Continuum Onyx, Santana Vision, Kent Dual-Drive Tandem
Mentioned: 20 Post(s)
Tagged: 0 Thread(s)
Quoted: 878 Post(s)
Liked 726 Times
in
436 Posts
Are you riding a supported century with rest stops? I wouldn't worry about tapering that much, just follow your original training plan. Don't go too hard in the first half of your ride, eat and drink throughout but avoid lingering at a stop too long stuffing yourself, and you'll have a great time.
#10
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,538
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3890 Post(s)
Liked 1,939 Times
in
1,384 Posts
Sunday: off
Monday: 1 hour with 4 90" all-out intervals, 90" on, 3.5' easy
Tuesday:45' with 3 90" all-out intervals, 90" om, 3.5' easy
Wednesday: 30' with 2 90" all-out intervals, 90" on, 3.5' easy
Thursday: 30' with 1 90" all-out interval
Friday: rest
If you can't do the taper intervals, skip that day, but if you're in decent shape and not over 70, you should be able to do them.
*Joe Friel's suggestion, worked well for me
__________________
Results matter
Results matter
#11
I am potato.
Join Date: Jun 2015
Location: Pacific Northwest
Posts: 3,116
Bikes: Only precision built, custom high performance elitist machines of the highest caliber. 🍆
Mentioned: 29 Post(s)
Tagged: 0 Thread(s)
Quoted: 1790 Post(s)
Liked 1,631 Times
in
934 Posts
Or you could just go ride 5 twenty mile rides from one rest stop to the next.
I wouldn't think riding a century would need any taper. Especially with a low volume 75 mile week. A rest day or 2 before hand is one thing, but anything 3 days or more is going to start declining fitness.
If you are doing 75 mile weeks already, keep that up. Front load Mon, Tue, Wed wit 3 moderate 25 mile rides. Then rest, stretch, yoga or walking or some other leisure activity on Thursday, Friday, then just go ride it Saturday.
No big deal. YOU CAN DO IT!
I wouldn't think riding a century would need any taper. Especially with a low volume 75 mile week. A rest day or 2 before hand is one thing, but anything 3 days or more is going to start declining fitness.
If you are doing 75 mile weeks already, keep that up. Front load Mon, Tue, Wed wit 3 moderate 25 mile rides. Then rest, stretch, yoga or walking or some other leisure activity on Thursday, Friday, then just go ride it Saturday.
No big deal. YOU CAN DO IT!
#12
Me duelen las nalgas
Join Date: Aug 2015
Location: Texas
Posts: 13,513
Bikes: Centurion Ironman, Trek 5900, Univega Via Carisma, Globe Carmel
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 4560 Post(s)
Liked 2,802 Times
in
1,800 Posts
Just rest a couple of days before the century. Do some stretching and limbering up a couple of times a day, but avoid weight bearing exercises or aerobic stuff.
Tapering is for athletes who train almost every day, several hours a day. When I was an amateur boxer training all out for multi-day tournaments, sure. We'd taper a bit starting a week before the tourney, after a lead up series of weekly bouts over a few moths. But for younger athletes one or two rest days before a competition is good.
Over-training can definitely hurt an athlete at a high level of competition. Former heavyweight boxer Evander Holyfield was notorious (other than for PEDs) for over-training. He was always fit, never fat, never slacked off. But he'd occasionally, almost inexplicably, gas out midway through some difficult bouts. Rumors behind the scenes (usually leaked by trainers or cornermen and gym rats with inside knowledge) said Holyfield was prone to over-training.
It doesn't apply to us mere mortals who ride 2-3 times a week for an hour or two, whether intervals or other. At 61 with oh-kay health and conditioning I wouldn't do any interval training the week of a long ride, especially if I wanted to ride fairly fast and finish well before deadline. And I'd take two rest days before the event, just stretching. I'd even avoid long walks. But other than that I wouldn't make any significant changes. But that's me. Other folks might prefer more rest or less.
Here's where I see a lot of amateur athletes (and even some pros) get into trouble, in cycling, running, boxing, anything...
They have a lot of pent-up nervous energy and try to burn it off too close to the actual event. So a day or so before the competition or event they're in the gym doing full workouts, then messing around with various physical activities, sometimes at night, basically leaking energy rather than resting for the event.
One of my friends has become pretty competitive in crits and cyclocross. She has a coach, she trains hard, is getting stronger. But she was disappointed with a fourth place finish in a race where she could have been on the podium, and just a middling finish on another race. I follow her Strava and the night before those events she was out after 9 pm on casual bike rides for 10-15 miles, socializing, drinking beer. And the morning of the event she was on her indoor trainer, working out, not just warming up. No proper rest days or prep.
Sure, there have been and are some much younger, fitter athletes who can get away with that, but by our 30s we don't have the kind of excess energy to burn and still do well the next day or so in competition.
Another example was Phil Gaimon's recent KOM attempt in Colombia. Not only no KOM, he bailed out. Very unusual for him. But he had a valid excuse. His Colombia visit video wasn't just bike riding but a mini-travelogue, and better for it. The day before the KOM attempt he hiked in the mountains. So he started out with dead legs.
Tapering is for athletes who train almost every day, several hours a day. When I was an amateur boxer training all out for multi-day tournaments, sure. We'd taper a bit starting a week before the tourney, after a lead up series of weekly bouts over a few moths. But for younger athletes one or two rest days before a competition is good.
Over-training can definitely hurt an athlete at a high level of competition. Former heavyweight boxer Evander Holyfield was notorious (other than for PEDs) for over-training. He was always fit, never fat, never slacked off. But he'd occasionally, almost inexplicably, gas out midway through some difficult bouts. Rumors behind the scenes (usually leaked by trainers or cornermen and gym rats with inside knowledge) said Holyfield was prone to over-training.
It doesn't apply to us mere mortals who ride 2-3 times a week for an hour or two, whether intervals or other. At 61 with oh-kay health and conditioning I wouldn't do any interval training the week of a long ride, especially if I wanted to ride fairly fast and finish well before deadline. And I'd take two rest days before the event, just stretching. I'd even avoid long walks. But other than that I wouldn't make any significant changes. But that's me. Other folks might prefer more rest or less.
Here's where I see a lot of amateur athletes (and even some pros) get into trouble, in cycling, running, boxing, anything...
They have a lot of pent-up nervous energy and try to burn it off too close to the actual event. So a day or so before the competition or event they're in the gym doing full workouts, then messing around with various physical activities, sometimes at night, basically leaking energy rather than resting for the event.
One of my friends has become pretty competitive in crits and cyclocross. She has a coach, she trains hard, is getting stronger. But she was disappointed with a fourth place finish in a race where she could have been on the podium, and just a middling finish on another race. I follow her Strava and the night before those events she was out after 9 pm on casual bike rides for 10-15 miles, socializing, drinking beer. And the morning of the event she was on her indoor trainer, working out, not just warming up. No proper rest days or prep.
Sure, there have been and are some much younger, fitter athletes who can get away with that, but by our 30s we don't have the kind of excess energy to burn and still do well the next day or so in competition.
Another example was Phil Gaimon's recent KOM attempt in Colombia. Not only no KOM, he bailed out. Very unusual for him. But he had a valid excuse. His Colombia visit video wasn't just bike riding but a mini-travelogue, and better for it. The day before the KOM attempt he hiked in the mountains. So he started out with dead legs.
#13
working on my sandal tan
Join Date: Aug 2011
Location: CID
Posts: 22,629
Bikes: 1991 Bianchi Eros, 1964 Armstrong, 1988 Diamondback Ascent, 1988 Bianchi Premio, 1987 Bianchi Sport SX, 1980s Raleigh mixte (hers), All-City Space Horse (hers)
Mentioned: 98 Post(s)
Tagged: 0 Thread(s)
Quoted: 3871 Post(s)
Liked 2,568 Times
in
1,579 Posts
#14
In Real Life
Join Date: Jan 2003
Location: Down under down under
Posts: 52,152
Bikes: Lots
Mentioned: 141 Post(s)
Tagged: 0 Thread(s)
Quoted: 3203 Post(s)
Liked 596 Times
in
329 Posts
I might not do a lot during the few days before a century, but tapering for 2 weeks shouldn't be necessary.
__________________
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
Rowan
My fave photo threads on BF
Century A Month Facebook Group
Machka's Website
Photo Gallery
#15
Non omnino gravis
It is said that you can ride in a day what you typically ride in a week. I find this to be true. If you're regularly doing 200km weeks, an imperial century will be fine physically. It's tougher mentally, because after around 80 miles there always seems to be a part of the brain that says, "Why are we doing this? We could literally be doing anything else."
I don't "taper" or anything like. I've blissfully not done an imperial century in about 6 months, but the last one was preceded by back-to-back metric centuries. 63 on Tuesday, 64 on Wednesday, 25 on Thursday, 102 on Saturday. Normal.
I don't "taper" or anything like. I've blissfully not done an imperial century in about 6 months, but the last one was preceded by back-to-back metric centuries. 63 on Tuesday, 64 on Wednesday, 25 on Thursday, 102 on Saturday. Normal.
#16
Senior Member
Thread Starter
It is said that you can ride in a day what you typically ride in a week. I find this to be true. If you're regularly doing 200km weeks, an imperial century will be fine physically. It's tougher mentally, because after around 80 miles there always seems to be a part of the brain that says, "Why are we doing this? We could literally be doing anything else."
I don't "taper" or anything like.
I don't "taper" or anything like.
Or you could just go ride 5 twenty mile rides from one rest stop to the next.
I wouldn't think riding a century would need any taper. Especially with a low volume 75 mile week. A rest day or 2 before hand is one thing, but anything 3 days or more is going to start declining fitness.
If you are doing 75 mile weeks already, keep that up. Front load Mon, Tue, Wed wit 3 moderate 25 mile rides. Then rest, stretch, yoga or walking or some other leisure activity on Thursday, Friday, then just go ride it Saturday.
No big deal. YOU CAN DO IT!
I wouldn't think riding a century would need any taper. Especially with a low volume 75 mile week. A rest day or 2 before hand is one thing, but anything 3 days or more is going to start declining fitness.
If you are doing 75 mile weeks already, keep that up. Front load Mon, Tue, Wed wit 3 moderate 25 mile rides. Then rest, stretch, yoga or walking or some other leisure activity on Thursday, Friday, then just go ride it Saturday.
No big deal. YOU CAN DO IT!
Good tip, doing some riding early in the week, and doing 2 rest days prior to the event. Interesting that you say 3 rest days+ might start losing fitness. I do commute to work (only 3 miles each way) so I will keep doing that at an easy pace every day in any case.
Are you riding a supported century with rest stops? I wouldn't worry about tapering that much, just follow your original training plan. Don't go too hard in the first half of your ride, eat and drink throughout but avoid lingering at a stop too long stuffing yourself, and you'll have a great time.
#17
Senior Member
Join Date: Jun 2002
Location: Rural Missouri - mostly central and southeastern
Posts: 3,013
Bikes: 2003 LeMond -various other junk bikes
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 78 Post(s)
Likes: 0
Liked 44 Times
in
35 Posts
The week leading up to the event, what do you do? Some people suggest getting off the bike completely. Others say to do some interval sessions.
What has been successful for you in preparing for a century? Do you taper for two weeks? What do you do the week leading up?
What has been successful for you in preparing for a century? Do you taper for two weeks? What do you do the week leading up?
All the focus on your training calendar and all your attention to training tips may likely serve the purpose of distracting you from your own insecurity around your actual ability.
I would suggest you keep to all your normal routines, plan for getting a complete day of rest the day before the ride, and don't eat or drink anything abnormally the might before.
The simple truth to successful long distance bicycle riding is to start with a comfortable pace, listen to your body and keep your focus on reaching your next stop without straining yourself.
#18
The Left Coast, USA
Seriously, I trained 8 weeks for a competitive 10K event, and after 3 weeks my times started declining. Scary. Fortunately, I had time to reboot, and backed off dramatically the last two weeks. I suspect I'm much older than you, but my experience reinforces that this body doesn't like to be over trained, ...frankly I'd prefer a bit of under training to over training if I'm competing.
Big picture, I think you will enjoy your century more if you begin fresh, loose and relaxed with a plan to smell the flowers along the way. As been said, don't over think it.
Oh, and I won my age group on the 10K by minutes, and had a fun run.
__________________
There is more to life than simply increasing its speed. - Gandhi
There is more to life than simply increasing its speed. - Gandhi
#19
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,538
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3890 Post(s)
Liked 1,939 Times
in
1,384 Posts
For my target ride this July, I have a 9 month training plan. Starting to see some results now.
__________________
Results matter
Results matter
#20
I'm good to go!
Join Date: Jul 2017
Location: Mississippi
Posts: 14,992
Bikes: Tarmac Disc Comp Di2 - 2020
Mentioned: 51 Post(s)
Tagged: 0 Thread(s)
Quoted: 6196 Post(s)
Liked 4,811 Times
in
3,319 Posts
Keep in mind what type of Century Ride you are doing. Most around me are not races. Even the ones that do have timekeeping are not intended to be a race. Just enjoy it. If it takes you seven hours, eight hours or to the next morning to complete it, no one will think bad of you. In fact you have bragging rights that you kept the determination to the finish.
Your overall time can be shortened considerably by just keeping your time at rest stops to a minimum. Though you miss out on a lot of the social that way. I myself don't stay long because it's hard for me to get going again after more than a five or ten minute stop. And perhaps I'm just not a very social person.
Your overall time can be shortened considerably by just keeping your time at rest stops to a minimum. Though you miss out on a lot of the social that way. I myself don't stay long because it's hard for me to get going again after more than a five or ten minute stop. And perhaps I'm just not a very social person.
#21
don't try this at home.
Join Date: Jan 2006
Location: N. KY
Posts: 5,940
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 974 Post(s)
Liked 512 Times
in
352 Posts
It is said that you can ride in a day what you typically ride in a week. I find this to be true. If you're regularly doing 200km weeks, an imperial century will be fine physically. It's tougher mentally, because after around 80 miles there always seems to be a part of the brain that says, "Why are we doing this? We could literally be doing anything else."
I don't "taper" or anything like. I've blissfully not done an imperial century in about 6 months, but the last one was preceded by back-to-back metric centuries. 63 on Tuesday, 64 on Wednesday, 25 on Thursday, 102 on Saturday. Normal.
I don't "taper" or anything like. I've blissfully not done an imperial century in about 6 months, but the last one was preceded by back-to-back metric centuries. 63 on Tuesday, 64 on Wednesday, 25 on Thursday, 102 on Saturday. Normal.
Ha, when I do the occasional 100 miles, I look at the odometer after what seems like a big portion of the ride. But it'll show "24 miles" or "22.4 miles". What! I still have 75 or more to go -- whoa! But after 40-60 miles, I know I can finish. I've stopped at a rest stop with maybe 7 miles to go, and it helped.
#22
Non omnino gravis
I know plenty of cyclists who have never ridden more than about 80 miles, and have been cycling for years and years. Probably an equal number who have ridden 100 or more miles exactly once. A buddy of mine has been riding for 15+ years and rode his first imperial century last year.
So as has been said, just finishing it is an accomplishment in itself. And as I've said many times before, people really overthink it. A century isn't that hard. The hardest part for me is mental, because I've ridden thirteen out of my fourteen 100+ mile rides solo and unsupported. If you're with other people, it gets so, so much easier. The miles past 80 when tired and hungry, just me alone with my thoughts... those are rough miles.
So as has been said, just finishing it is an accomplishment in itself. And as I've said many times before, people really overthink it. A century isn't that hard. The hardest part for me is mental, because I've ridden thirteen out of my fourteen 100+ mile rides solo and unsupported. If you're with other people, it gets so, so much easier. The miles past 80 when tired and hungry, just me alone with my thoughts... those are rough miles.
#23
Senior Member
Stop at the rest stops, grab some food and drink, hit the porta-potty, and go. 100 miles sounds like a lot, but the only thing that ever bothers me is the saddle. I just want to be off that damn seat.
Some other advice. Try to start at the front of the pack but settle in the middle. Don't overdo the first 10-20 miles, find your comfortable pace there and just stay with it. The most discouraging part of the ride is around 50 miles or so when you are getting tired and realize you are only half finished. I always get a burst of energy at around 70-80 when I see the end in sight.
Overall though if you can do a 50 mile solo ride and not be dead at the end, 100 isn't that hard. If you've trained for it it'll be a piece of cake.
Some other advice. Try to start at the front of the pack but settle in the middle. Don't overdo the first 10-20 miles, find your comfortable pace there and just stay with it. The most discouraging part of the ride is around 50 miles or so when you are getting tired and realize you are only half finished. I always get a burst of energy at around 70-80 when I see the end in sight.
Overall though if you can do a 50 mile solo ride and not be dead at the end, 100 isn't that hard. If you've trained for it it'll be a piece of cake.
Thread
Thread Starter
Forum
Replies
Last Post
lungimsam
Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling
16
06-15-22 06:49 AM
Heathpack
Training & Nutrition
54
01-05-14 07:57 PM
pedal-away
Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling
14
08-23-10 06:00 PM