What's your VQ/CC Taper/Post Plan

So folks...

Whats your taper and post ride routine (yeah..yeah..beers, but besides that)

When is your last hard ride?
Do you to any light riding Thursday/Friday?
Load up on Water Electrolytes?
Massage Pre/Post?
When do you do your first recovery ride?
Favorite post ride food?
First post long / hard ride?

I have a extremely hard 30 minute maximal effort workout test scheduled for Tuesday...not sure whether I am going to do it. Coach says I will recover..but I am not sure I will.


BTW I plan to do Mount Baldy Century the following Saturday weather permitting. I should post later.

 

I started tapering last night based on reading I did on STR. My original plan was to stop riding this week. Instead I followed advice to keep the same intensity but lower volume. So rather than 3 hill repeats I did two last night. After this weekend I may just focus on yoga.

When is your last hard ride?
Last hard ride will likely be this weekend. Prolly a ride at Chanrty on Friday maybe.

Do you to any light riding Thursday/Friday?
I assume you mean the Thursday/Friday before. I will not be.

Load up on Water Electrolytes?
No my normal diet has enough salt. I will try to eat a few big salads and more fruit.

Massage Pre/Post?
I would like to get one, not sure if it will happen.

When do you do your first recovery ride?
Likely a little ride on Sunday with my wife to breakfast and Pie and Burger (Mmmm thin pancakes).

Favorite post ride food?
Chocolate Milk
Fish

First post long / hard ride?
Maybe a week off then a weeknight ride.

 

When is your last hard ride?
Thursday

Do you to any light riding Thursday/Friday?
Light on Friday

Load up on Water Electrolytes?
I won't go thirsty

Massage Pre/Post?
EMS

When do you do your first recovery ride?
Sunday

Favorite post ride food?
French toast

First post long / hard ride?
Monday

 

Forgot to answer my own...

When is your last hard ride?
Saturday...hoefully

Do you to any light riding Thursday/Friday?
Rollers / Beach cruise

Load up on Water Electrolytes?
Yep

Massage Pre/Post?
Post...hmmm good

When do you do your first recovery ride?
Not sure, hopefully a short spin sunday

Favorite post ride food?
Nachos!

First post long / hard ride?
Mount Baldy Century following Saturday

 

Whats your taper and post ride routine (yeah..yeah..beers, but besides that)

When is your last hard ride? - Saturday. Going hiking sunday, and maybe an old camp ride tuesday just to finalize a couple setup things

Do you to any light riding Thursday/Friday? Probably will ride the thursday fully ride to loosen up

Load up on Water Electrolytes? Not overly so.

Massage Pre/Post? It would be nice, but probably not. I'm not big into massages

When do you do your first recovery ride? Probably mid week. No later than thursday :beer:

Favorite post ride food? Stone IPA. And tacos.

First post long / hard ride? The following weekend. Either a san gabes fun ride, or maybe the Solvang century...

 

When is your last hard ride?
Sat I have trail work, so no ride, I guess I did mine last Sat.

Do you to any light riding Thursday/Friday?
No

Load up on Water Electrolytes?
Yes, at least Thursday, Friday

Massage Pre/Post?
I will Monday

When do you do your first recovery ride?
Probably Monday

Favorite post ride food?
Don't care as long as it's with beer

First post long / hard ride?
Will do something the following Sat.

 

my taper for VQ is always a little different then some of the other races in the season because it is so early in comparison and usually falls right in the middle of a training block.

last year i tried a crash cycle before the race and it seemed to work great. this is something you can do when you have limited fitness or are under prepared for an event. it pretty much is a 10 day hammerfest followed by 5 days of easy training before the race to push you into "overcompensation". it is tricky though because you push yourself very close to the point of overtraining.

the importance of a taper is decrease volume while maintaining or slightly increasing intensity. in swimming they call it losing the feel of the water when you simply lower both volume and intensity before a race. so pretty much...you still gotta go fast next week...just don't ride as long!

my last hard day will be thursday...which will probably be a couple of hours with short high intensity efforts to blow out the tubes. no pre-race massage and plenty of post-race brews! followed by a couple hours of spinning out the legs on sunday.

can't wait!

 

Taper? For a race in early March? I'm training right through it, treating it like a hard tempo/endurance ride. So I'll be racing Bonelli on Sunday, going hard on Tuesday and Thursday, quick spin on Friday, CC on saturday.

Post CC .. that's my rest week ;-) I'll do a bunch of easy rides but probably won't go hard until the weekend after - Keyesville Classic!

 

This sounds like what I did last night without really trying. Rather than 3 repeats I did 2 and put in back to back best times on each repeat. 11:23 - 11:03 respectively. My normal lap times are mid-12 minutes.

For vlad my repeats are:
Lap 1:
Linda Vista up Lida, left on Fig, right on last street to end of street. This is basically the highest paved section of that neighborhood. Descend then down Linda to Chevy. (1.4 miles)

Lap 2: Ascend Linda from Chevy to same point in neighborhood. (~1.5 miles)

Lap 3:
Repeat Lida climb from Linda Vista.

 

When is your last hard ride?
MapleSprings to the peak on this Sat at a Moderate pace

Do you to any light riding Thursday/Friday?
Mt bike on the road Wed. Just to stretch the legs.

Load up on Water Electrolytes?
All week I'll try to drink more. Salt isn't an issue

Massage Pre/Post?
Maybe post

When do you do your first recovery ride?
Road bike on Sunday

Favorite post ride food?
Whatevers close by

First post long / hard ride?
After VQ it doesn't matter, no other races until.................

 

: Good luck

 

Taper? Less riding but shorter and harder workouts, and more hockey. We won our playoff game last night and the championship game is on Wednesday night.:bang:

Light spin Thursday. Foam core roller on the legs Thursday. Electrolyte and supplement loading a little bit Thursday & Friday.

Recovery ride Monday or Tuesday.

Post ride food: bananas. then beer. then food, preferably protein & no gluten.