You’ve put in the hours, built endurance, and pushed through tough training. Now, it’s time to taper. Cutting back on training before a race might seem counterproductive, but it’s essential for arriving fresh, strong, and ready to perform.

Tapering is the process of reducing training volume while maintaining intensity to allow the body to recover, rebuild energy stores, and fine-tune performance. A well-executed taper prevents fatigue from overshadowing your fitness gains, ensuring peak condition on race day.

Why Taper?

Tapering isn’t just about taking it easy—it’s a strategic approach backed by science. Key benefits include:

✅ Restores glycogen stores – Essential for endurance and sustained energy.

✅ Repairs muscle damage – Reduces fatigue and promotes recovery.

✅ Balances hormones – Lowers cortisol and improves mental sharpness.

✅ Enhances neuromuscular function – Keeps power and responsiveness high.

Skipping a taper can leave you feeling sluggish, heavy, or overtrained—exactly what you don’t want on race day.

Tapering Strategies for Cyclists

There’s no one-size-fits-all taper. The right approach depends on your event, experience, and recovery needs.

Also a lot depends of the level of the cyclists. For elite cyclists, the taper before a race is often much shorter than for amateur riders. The key reason? Their bodies are highly adapted to high training loads, meaning they recover and maintain race readiness far more quickly. A well-trained cyclist’s body can handle significant training stress without excessive fatigue, allowing them to stay sharp leading into race day.

A prime example is Dylan van Baarle, who did a massive six-hour ride on Thursday, just three days before the Tour of Flanders, despite having won Dwars door Vlaanderen the day before. This type of high-intensity effort so close to race day helps maintain fitness while allowing for minor recovery adaptations. The body's neuromuscular system stays engaged, ensuring peak performance when it matters most.

Cycling vs. Running: The Impact of Muscle Strain

The tapering difference between cycling and running comes down to muscle damage. Running generates far more impact stress, leading to muscle microtears that require extended recovery. A marathon runner may taper for two to three weeks to fully repair muscle tissue and restore glycogen stores.

Cycling, on the other hand, is a non-weight-bearing sport with minimal eccentric muscle contractions. This means cyclists recover more quickly and can maintain high-intensity training closer to race day. The reduced muscle damage allows pro cyclists to perform big training days even within the final week, ensuring they arrive at the start line in peak condition.

How to Taper for a Cycling Event

Example: Tapering for a 100-mile Gran Fondo

Final 3 Days

🔹 3 Days Out – Light 45-min ride with short sprints.

🔹 2 Days Out – Full rest or 30-min easy spin.

🔹 Day Before – 20–30 min easy ride with a few 20-sec bursts.

Tapering Do’s & Don’ts

✅ Reduce volume, not intensity – Keep some effort to stay sharp.

✅ Prioritize sleep & nutrition – Recovery is just as important as training.

✅ Stick to your plan – No last-minute “extra” workouts.

✅ Stay mobile – Light stretching, foam rolling, and short walks prevent stiffness.

✅ Tune up your bike – Ensure your setup is race-ready.

🚫 Avoid these mistakes:

 ❌ Cutting volume too fast—can leave you feeling flat.

 ❌ Overloading carbs—stick to familiar fueling.

 ❌ Trying new gear or nutrition—race week isn’t the time to experiment.

 ❌ Ignoring mental prep—visualize race success to stay focused.

 ❌ Cramming in last-minute activities—rest up instead.

A well-executed taper sharpens both body and mind, setting you up for your best performance. Stick to the plan, trust your training, and hit race day feeling strong and ready to push your limits.