I have my first gravel race on Saturday morning and don’t really have any idea where to start for a taper strategy. My last hard ride was on Thursday and I rode the course at race pace. I have done a few small mountain bike rides while my gravel rig is in the shop getting tuned up but nothing structured.
From what I have read, I should reduce my intensity and time on the bike this week and some people seem to suggest a hard ride a few days before the event but I haven’t found much info on what that should really look like. I know that tapering varies from person to person but starting recommendations would be greatly appreciated.
by BStanley346
9 Comments
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I just rode my first gravel race last Saturday. Learn from my mistakes:
#1 When packing your bike, if you take the wheel off, use your brake block. I couldn’t get my pads spread back out far enough and rode the entire ride with the brakes partially engaged. the wheel wouldn’t even free spin half a rotation.
#2 when pumping up your tires, bring a pressure gauge and remember that heat changes your tire pressure. I pumped mine to 30psi when it was quite cold, it warmed up and when I checked the pressure on Sunday, they were at 37psi which is way too high.
#3 pack the right nutrition. I didn’t plan ahead and with the extra effort from the brakes abd poor tire pressure, I was cramping like crazy by the end. I’ve never cramped in 10 years of riding.
Just show up prepared and do a once over of your bike. Remember your batteries if you have electronic shifting. Don’t go out too hard. Just have fun.
Lots of different approaches out there. The school of thought I follow is to drop duration but maintain intensity. Easy rides up to an hour, hard rides don’t exceed thirty minutes.
Two days before: rest.
Day before: [openers](https://stagescycling.com/en_us/content/how-to-openers).
I was kinda nervous my first race and wore my heart rate monitor. My BPM was way too high and I got freaked out. Legs felt strong but BPM was high. Maybe don’t look at heart rate and just pay attention to your legs and having fun.
Taper madness is real. Its symptoms are snacking, grumpiness toward spouses/partners, habitual checking of weather, and overpacking clothes/kit.
It can cause riders to make major mistakes, like not reducing weekly hours pre-race. Or going on that “casual cafe group ride” that somehow slips into zone4.
The madness will pass after race day without medical intervention.
But really. Just a quick note to say you got this. You already put in the miles. This week is about staying loose and avoiding mistakes. Good luck!
Number one rule of gravel riding, cyclocross, and mature racing is JUST HAVE FUN!!
Basically, ride faster than others
No new parts and no new fueling strategy (food or liquid) on race day.
Crush it
Just did an 85 mile gravel race this past Saturday. About a month and a half before the race I did 3-5 rides a week (mostly road), one shorter ride being higher intensity and the rest just building the base. A week before I did a moderate 70 mile gravel ride to test my feeding/hydration plan and to make sure everything on the bike felt right. The week of the race I rode the trainer twice for 45 mins at 60% FTP and just did some core workouts. Felt great during and after the race, to the point that I felt like I could ride even further than 85 mi.