Taper Week

The week before your cycling camp is just as important as the camp itself. A well-planned taper week ensures you arrive fresh, energized, and ready to make the most of the experience. Here are some tips to help you manage your taper week, prepare for travel, and adapt to the camp’s schedule:

1. Reduce Training Volume, Not Intensity
During taper week, scale back your training volume by 30–50%, but keep some intensity in your rides. Short, sharp intervals help maintain your fitness and sharpness without exhausting you. Think of it as fine-tuning your engine for peak performance.

2. Rest Is Part of Training
Don’t underestimate the power of rest. Allow your body to absorb the training you've done so far. Include at least one or two complete rest days in the week before the camp. Remember, the goal is to arrive feeling fresh, not fatigued.

3. Simulate Camp Routines
Adjust your schedule to match the camp's daily rhythm. If the camp starts breakfast at 7 AM and the first ride at 8 AM, begin waking up early a few days before traveling. This helps your body adapt to the routine, ensuring you're not sluggish on Day 1.

4. Travel Smart
Plan ahead to make travel as stress-free as possible:
- Pack Essentials: Ensure your cycling gear is packed ahead of time. If you travel with your own bike, invest in a sturdy bike travel case or box.
- Hydrate During Flights: Air travel can dehydrate you, which affects performance. Drink plenty of water before, during, and after your flight.
- Stay Active: Long flights can make you stiff. Stand up, stretch, or walk around when possible. Compression socks can help with circulation.
- Acclimate Quickly: Upon arrival, shake off the travel fatigue with a gentle stretching session.

5. Prioritize Sleep
Sleep is your superpower. During taper week, aim for 7–9 hours of sleep per night to recharge. If you're traveling across time zones, try adjusting your sleep schedule gradually in the days leading up to departure. Upon arrival, get on local time as quickly as possible.

6. Fuel Up Wisely
In the days before the camp, focus on eating high-quality, nutrient-dense meals. A balanced diet with plenty of carbohydrates, lean protein, healthy fats, and vegetables will ensure your glycogen stores are topped up. Avoid heavy or unfamiliar foods just before traveling.

7. Check Your Gear
Use taper week to make sure everything is ready for the camp:
- Inspect your bike (if you bring it) for any mechanical issues. Treat yourself to new brake pads.
- Test your shoes, and cleats to ensure everything fits and functions properly.
- Don’t forget chargers for your bike computer, lights, or any other electronic devices you’ll need.

8. Mentally Prepare
Take time to visualize your goals for the camp. Whether it's improving your climbing, working on your endurance, or simply enjoying the rides, having a clear mindset will set you up for success.

9. Plan for an Active Arrival
If possible, arrive a day early to give yourself time to settle in. A short, easy walk on arrival day helps shake off stiffness from travel and gets your legs ready for the camp.

The Goal: Arrive Fresh and Focused
The taper week is about preparing your body and mind to perform at your best. By balancing rest with a touch of intensity, planning your travel, and adjusting your schedule, you’ll set yourself up for an amazing experience at the camp.

We’re looking forward to seeing you at breakfast at 7 AM and on the bike by 8! Let’s make it a week to remember!