The strategic reduction of training volume while maintaining intensity to shed fatigue and peak for key events.
Race preparation follows a periodized approach: Base → Build → Peak → Race → Recovery. The taper phase is where you shed fatigue while preserving fitness to arrive at your goal event in peak form.
• Measurement: 42-day rolling average TSS • Goal for Race Day: Keep high (built over months) • Represents: Your aerobic capacity and training base
• Measurement: 7-day rolling average TSS • Goal for Race Day: Reduce significantly during taper • Represents: Current fatigue state
• Calculation: CTL minus ATL • Goal for Race Day: +5 to +25 • Represents: Balance between freshness and fitness
• 7-14 days before your goal event
• Decrease weekly hours by 40-60%
• Keep short, sharp efforts • Preserve neuromuscular sharpness • Maintain race-specific intensities
WorldTour teams use TrainingPeaks analytics and regular power testing to fine-tune their taper. For stage races like the Tour de France, teams arrive with CTL values of 120-150+ but manage fatigue day-by-day throughout the race.
Days 10-8 (Final Hard Block) • Volume: Normal training load • Intensity: Slight reduction from peak • Daily TSS Target: 80-100 • Notes: Last chance for quality work
Days 7-5 (Volume Cut Begins) • Volume: Reduce by 30% • Intensity: 2-3 race-intensity efforts (example: 3x3min @ Z6) • Daily TSS Target: 50-70 • Notes: Begin shedding fatigue
Days 4-2 (Deep Taper) • Volume: Reduce by 50% • Intensity: 1 short opener ride (example: 3x1min hard) • Daily TSS Target: 30-50 • Notes: Focus on recovery and freshness
• Volume: Easy spin only (30-60 minutes) • Intensity: 3x10 second sprints to 'open the legs' • Daily TSS Target: 20-30 • Notes: Stay off your feet, hydrate, sleep
Total TSS during taper week should be 50-60% of your normal training week.
You can't race well while fatigued. Many amateurs show up to their goal event with high fitness but also high fatigue, resulting in poor performance. Proper tapering allows your adaptations to fully express themselves.
Panicking about lost fitness and training too much during the taper. Fitness doesn't disappear in 7-10 days, but fatigue does. Another mistake is tapering too early - starting 3+ weeks out often results in loss of race sharpness.
Pedaloom tracks TSS, power zones, and training load to help you implement these methods effectively.