10 Steps Cyclists Should Follow in Tapering

Tapering is a crucial phase of any cycling training program. It refers to the period of reduced training volume and intensity leading up to a key event or competition. There is a significant body of scientific research that supports the importance of tapering for endurance athletes, including cyclists. Here are a few key findings:

Reducing training volume and intensity during tapering can lead to improvements in performance
1. A meta-analysis of 37 studies on tapering found that a reduction in training volume (by 41-60%) and intensity (by 21-40%) led to significant improvements in endurance performance in both trained and untrained athletes (Bosquet et al., 2007). This is likely due to the fact that tapering allows the body to recover and restore its energy stores while still maintaining fitness.
Tapering can improve muscle glycogen levels
1. Glycogen is the primary source of energy for endurance exercise, and depleted glycogen levels can lead to fatigue and reduced performance. Tapering allows athletes to replenish their glycogen stores, leading to improved performance (Shepley et al., 1992).
Tapering can reduce the risk of injury and illness
1. Intense training can lead to fatigue and increase the risk of injury and illness. Tapering allows the body to recover and reduces the risk of injury and illness before a big race (Mujika & Padilla, 2003).
Tapering can improve psychological factors
1. Intense training can lead to mental fatigue and reduced motivation. Tapering allows athletes to recover mentally and regain motivation, leading to improved performance (Mujika & Padilla, 2003).

Here are ten steps that endurance athletes should follow during tapering

Determine the taper length

The length of the taper will depend on the rider’s fitness level, the intensity of their training program, and the nature of the upcoming event. Typically, tapers last between one and three weeks.

The length of the taper should depend on the rider’s fitness level
1. A study published in the International Journal of Sports Medicine found that more highly trained athletes require a longer taper period to achieve optimal performance compared to less trained athletes (Bosquet et al., 2007). This is because highly trained athletes have a higher baseline level of fitness and require a longer period of rest to allow their bodies to recover and fully adapt to the training stimulus.
The length of the taper should depend on the intensity of the training program
1. A review published in the Journal of Sports Medicine and Physical Fitness found that the length of the taper should depend on the intensity of the training program (Issurin, 2013). The more intense the training program, the longer the taper should be to allow the body to recover and restore energy stores.
The length of the taper should depend on the nature of the upcoming event
1. A study published in the Journal of Applied Physiology found that the length of the taper should be specific to the demands of the upcoming event (Mujika & Padilla, 2003). For example, if the event is a shorter, high-intensity race, a shorter taper may be more appropriate, while a longer, more endurance-focused event may require a longer taper.
Typically, tapers last between one and three weeks
1. A meta-analysis of 37 studies on tapering found that tapers lasting between one and three weeks were most effective for improving endurance performance in both trained and untrained athletes (Bosquet et al., 2007). This is because shorter tapers may not allow the body enough time to fully recover and adapt to the training stimulus, while longer tapers may result in detraining and reduced performance.

Maintain intensity

Although the overall volume of training is reduced, the intensity should remain relatively high. This ensures that the cyclist maintains their fitness level while giving their body adequate rest.

Maintaining intensity during tapering can help preserve fitness
1. A study published in the Journal of Strength and Conditioning Research found that maintaining high-intensity training during a taper was more effective for maintaining fitness and performance than low-intensity training or complete rest (Izquierdo et al., 2007). This is because high-intensity training helps preserve neuromuscular function and energy system adaptations.
High-intensity training during tapering can lead to improved performance
1. A meta-analysis of 37 studies on tapering found that maintaining high-intensity training during a taper was more effective for improving endurance performance than low-intensity training or complete rest (Bosquet et al., 2007). This is likely due to the fact that high-intensity training can help maintain or improve fitness levels.
Reducing training volume while maintaining intensity can lead to improved performance
1. A study published in the Journal of Applied Physiology found that reducing training volume while maintaining high-intensity training during a taper led to significant improvements in cycling performance (Mujika et al., 2002). This is likely due to the fact that reducing volume allows the body to recover while maintaining intensity helps maintain or improve fitness levels.

Increase recovery time

Recovery is an essential component of the tapering phase. The cyclist should aim to increase their recovery time by getting enough sleep and taking rest days.

Sleep is important for recovery and performance
1. A study published in the European Journal of Sport Science found that sleep quality was positively correlated with cycling performance in trained cyclists (Lastella et al., 2018). Getting enough sleep during tapering can help the body recover and prepare for competition.
Rest days are important for recovery and performance
1. A study published in the Journal of Strength and Conditioning Research found that taking rest days during a taper was associated with improved cycling performance compared to continuous training (Mujika et al., 2004). Rest days allow the body to recover and adapt to the training stimulus.
Recovery strategies can improve performance
1. A review published in the International Journal of Sports Physiology and Performance found that various recovery strategies, including sleep, nutrition, and massage, can improve endurance performance in cyclists (Dupuy et al., 2018). Implementing these strategies during tapering can help improve recovery and prepare the body for competition.

Reduce training volume

The overall training volume should be reduced during the tapering phase. This reduction can range from 30% to 60% of the athlete’s peak training volume.

Reduction in training volume can improve performance
1. A meta-analysis of 37 studies on tapering found that reducing training volume during a taper was more effective for improving endurance performance than maintaining or increasing training volume (Bosquet et al., 2007). This is likely because reducing volume allows the body to recover and adapt to the training stimulus.
Reduction in training volume can improve physiological markers of performance
1. A study published in the Journal of Applied Physiology found that reducing training volume by 40% during a taper led to significant improvements in various physiological markers of cycling performance, including maximal oxygen uptake, lactate threshold, and power output (Mujika et al., 2002).
Optimal reduction in training volume may depend on individual factors
1. A study published in the International Journal of Sports Physiology and Performance found that the optimal reduction in training volume during a taper may depend on individual factors such as training history, fitness level, and the nature of the event (Halson et al., 2014). However, a reduction of 30% to 60% of peak training volume is a common range used by many athletes and coaches.

Maintain frequency

The frequency of training sessions should remain relatively constant during tapering. This ensures that the athlete maintains their fitness level and does not lose any momentum.

Maintaining training frequency can preserve fitness
1. A study published in the Journal of Strength and Conditioning Research found that maintaining training frequency during a taper was associated with better performance in endurance athletes compared to decreasing frequency (Mujika et al., 2004). This suggests that maintaining frequency can help preserve fitness and prevent detraining.
Decreasing training frequency can lead to detraining
1. A study published in the European Journal of Applied Physiology found that decreasing training frequency by 50% during a taper led to a significant decrease in maximal oxygen uptake and cycling performance in trained cyclists (Foster et al., 1991). This suggests that decreasing frequency can lead to detraining and a loss of fitness.
Consistency in training may be important for performance
1. A study published in the International Journal of Sports Physiology and Performance found that consistent training over a longer period of time was associated with better cycling performance compared to inconsistent training (Millet et al., 2010). This suggests that maintaining frequency during tapering may help preserve the consistency of training and ultimately lead to better performance.

Focus on high-intensity intervals

During tapering, the cyclist should focus on high-intensity intervals that are shorter in duration but higher in intensity.

High-intensity intervals can maintain and improve performance
1. A study published in the Journal of Applied Physiology found that high-intensity interval training during a taper was effective in maintaining cycling performance compared to moderate-intensity training or complete rest (Buchheit et al., 2009). Additionally, a review of 44 studies found that high-intensity interval training was more effective than continuous moderate-intensity training for improving various measures of endurance performance (Stöggl and Sperlich, 2015).
Shorter intervals may be more effective during tapering
1. A study published in the International Journal of Sports Physiology and Performance found that four weeks of tapering with shorter high-intensity intervals (15 to 30 seconds) led to greater improvements in cycling performance compared to longer intervals (60 to 90 seconds) or no high-intensity intervals (Paton et al., 2017). This suggests that shorter intervals may be more effective during tapering.
High-intensity intervals may have greater physiological benefits
1. A study published in the Journal of Applied Physiology found that six high-intensity interval training sessions over two weeks led to greater improvements in muscle oxidative capacity and lactate threshold compared to six moderate-intensity sessions (MacDougall et al., 1998). This suggests that high-intensity intervals may have greater physiological benefits that can help maintain or improve performance during tapering.

Maintain a healthy diet

Proper nutrition is critical during tapering. The athlete should focus on eating a healthy, balanced diet that provides the necessary nutrients to support their training.

Nutrient deficiencies can impair performance
1. A study published in the Journal of the International Society of Sports Nutrition found that nutrient deficiencies in athletes can impair performance, increase fatigue, and delay recovery (Meyer and Sundgot-Borgen, 2014). This highlights the importance of proper nutrition to support training and performance.
Carbohydrates are important for endurance athletes
1. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that a high-carbohydrate diet was associated with better endurance performance compared to a low-carbohydrate diet (Burke et al., 1996). Carbohydrates are the primary fuel source for endurance exercise, and proper carbohydrate intake can help maintain training intensity during tapering.
Protein is important for muscle recovery
1. A review of studies published in the Journal of the International Society of Sports Nutrition found that protein intake is important for muscle recovery and adaptation following exercise (Jäger et al., 2017). This highlights the importance of adequate protein intake during tapering to support recovery and maintain muscle mass.
Micronutrients are important for overall health
1. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that a diet rich in fruits and vegetables was associated with better overall health and lower risk of chronic diseases in athletes (Nieman et al., 2000). This suggests that athletes should focus on eating a variety of nutrient-dense foods during tapering to support overall health.

Avoid fatigue

The cyclist should avoid overtraining or experiencing fatigue during the tapering phase. This can be achieved by listening to their body and adjusting their training intensity accordingly.

Overtraining can lead to fatigue and decreased performance
1. A review of studies published in the Journal of Strength and Conditioning Research found that overtraining can lead to fatigue, decreased performance, and increased risk of injury in endurance athletes (Meeusen et al., 2013). This highlights the importance of avoiding overtraining during the tapering phase.
Fatigue can impair exercise performance
1. A study published in the Journal of Applied Physiology found that fatigue can impair exercise performance by decreasing muscle activation and altering muscle fiber recruitment patterns (Gandevia, 2001). This suggests that avoiding fatigue during the tapering phase is important for maintaining training intensity and performance.
Listening to the body can prevent overtraining
1. A study published in the European Journal of Applied Physiology found that athletes who listened to their body and adjusted their training intensity accordingly had lower levels of stress and fatigue compared to athletes who followed a pre-determined training plan (St Clair Gibson et al., 2006). This suggests that adjusting training intensity based on individual needs and responses can help prevent overtraining during the tapering phase.

Stay mentally focused

The tapering phase can be mentally challenging for some athletes. The cyclist should focus on staying positive and motivated, visualizing their upcoming event, and staying mentally engaged in their training.

Psychological stress can impact athletic performance
1. A review of studies published in the Journal of Applied Sport Psychology found that psychological stress can negatively impact athletic performance, and that athletes who experience high levels of stress may benefit from psychological interventions to improve performance (Hanton et al., 2009). This suggests that the mental challenges associated with the tapering phase could potentially impact athletic performance.
Mental preparation can enhance performance
1. A study published in the Journal of Applied Sport Psychology found that mental preparation, such as visualization and self-talk, can enhance athletic performance (Morris et al., 2005). This suggests that cyclists who focus on staying mentally engaged in their training and visualizing their upcoming event during the tapering phase may benefit from improved performance.
Positive thinking can improve motivation
1. A study published in the Journal of Sports Sciences found that positive thinking can improve motivation and increase perceived exertion during exercise (Blanchfield et al., 2014). This suggests that cyclists who focus on staying positive and motivated during the tapering phase may be better able to maintain their training intensity and performance.

Stay hydrated

Adequate hydration is essential for optimal athletic performance. The athlete should ensure that they are drinking enough water during the tapering phase to stay hydrated and maintain optimal performance.

Dehydration can impair athletic performance
1. A review of studies published in the International Journal of Sport Nutrition and Exercise Metabolism found that even mild dehydration (a loss of 2% of body weight due to fluid loss) can impair athletic performance and increase the risk of heat illness (Sawka et al., 2007). This suggests that maintaining adequate hydration during the tapering phase is important for optimizing athletic performance.
Hydration status can impact recovery
1. A study published in the Journal of Strength and Conditioning Research found that dehydration can impair muscle recovery following exercise (Judelson et al., 2008). This suggests that staying hydrated during the tapering phase may also be important for facilitating recovery and reducing the risk of injury.
Fluid needs vary based on individual factors
1. The American Council on Exercise recommends that athletes aim to consume 17-20 ounces of water 2-3 hours before exercise, and then continue to drink at regular intervals during exercise to replace fluid losses (American Council on Exercise, 2017). However, fluid needs can vary based on individual factors such as body weight, sweat rate, and environmental conditions, and may need to be adjusted accordingly.

Need Help?

Congratulations on reaching the end of our guide to tapering for cyclists! As you now know, tapering is a crucial component of any endurance athlete’s training program, and it requires careful planning and execution to ensure optimal performance on race day. By following the 10 steps I have outlined, you can reduce your training volume, maintain your fitness level, and ensure you’re mentally and physically ready to perform at your best. So, whether you’re preparing for a big race or just looking to improve your cycling performance, remember the importance of tapering and make it an integral part of your training program.

If you’re struggling to create a tapering plan that works for you, or you need personalized guidance and support throughout your training program, consider hiring me as your coach. As your coach I can help you tailor your training to your specific needs and goals, monitor your progress, and adjust your program as needed to ensure you’re always moving in the right direction. So, whether you’re preparing for a big race or just looking to improve your cycling performance, remember the importance of tapering and consider hiring me as your coach to help you reach your full potential.

Good luck, and happy cycling!

Thank you for reading!

Gilberto Cortez - USA Cycling & TrainingPeaks Certified Coach

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