The Taper Phase is the most enjoyable. This is the time where you recover from the previous 10-12 weeks of hard training, allowing for adaptation and super-compensation to occur – meaning increased performance!
While the main focus for these two weeks is on recovery, it is also important to include a few key ‘hit-out’ sessions. These sessions include a few short, intense intervals with plenty of recovery in between. They should provide enough stimulus to get the muscles and cardiovascular system working without being too taxing and producing lasting fatigue.
Make sure to check over the bike early on in this phase so that if any parts need replacing or adjustments need to be made, you are not stressing at the last minute to do so. Also prepare the mind with visualisation and goal-setting techniques. You have spent the last few months preparing the body and it is just as important to be mentally ready for the task ahead.
During the last 24-48hrs prior to start time, it is important to increase your carbohydrate intake. If you are unsure on how to carb-load affectively, then make sure to get some advice from a nutritionist or dietician. Nutrition prior and during this event will definitely play a crucial role.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 12 | Rest day | Cycle-specific/Core | Recovery | Hit Out 1 | Rest day | Activation session | Threshold Hills 2 |
| Week 13 | Rest day | Recovery | Hit Out 2 | Recovery | Rest day | Activation session | Event Day |
HIT-OUT SESSION ONE
WARM UP
15-20mins Low Intensity
MAIN
3mins @ Mid Tempo pace (85% Threshold power, 90% Threshold heart rate)
2mins @ Threshold pace (95-100% Threshold power, 100% Threshold heart rate)
1min Lift to Vo2 (106-120% Threshold power, 106+% Threshold heart Rate)
5-7mins easy, then repeat four more times (5x6mins total)
WARM DOWN
15-20mins Low Intensity
HIT-OUT SESSION TWO
WARM UP
15-20mins Low Intensity
MAIN
5mins @ Vo2 Zone (106-120% Threshold power, 106+% Threshold heart Rate)
5mins Recovery
4mins @ Vo2 Zone (106-120% Threshold power, 106+% Threshold heart Rate)
4mins Recovery
3mins @ Vo2 Zone (106-120% Threshold power, 106+% Threshold heart Rate)
3mins Recovery
2mins @ Vo2 Zone (106-120% Threshold power, 106+% Threshold heart Rate)
2mins Recovery
1min @ Vo2 Zone (106-120% Threshold power, 106+% Threshold heart Rate)
WARM DOWN
15-20mins Low Intensity
ACTIVATION SESSION
This session is designed to ‘blow the cobwebs’ for the next day’s training and will be enough to get the heart and lungs working without being too taxing on the legs.
1-1.5hr mainly low intensity. Keep cadence fairly high (90-120rpm). Flat terrain or wind-trainer (little resistance). Use perceived effort rather than heart-rate or power.
After at least a 15min easy warm-up include:
10mins Tempo pace (perceived effort 4/10, solid but not hard)
10mins easy
Then 3x3mins high threshold pace (perceived effort 6-7/10, hard but not flat-out) with 5mins recovery between each 10mins easy
8mins Tempo pace (perceived effort 4/10, solid but not hard)
Finish with at least 15mins easy spin-out