Get Fit In 4 Weeks Ep. 4 | Recovering & Tapering For A Big Event
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Get Fit In 4 Weeks Ep. 4 | Recovering & Tapering For A Big Event

October 19, 2019

– Welcome back to the final installment of our Get Fit In 4 Weeks. By now, you should be
feeling a little fitter, faster, and more in
control of your cycling. – Although I can imagine that you might be feeling
a little bit tired as well. – Yes, and that’s what
this week is all about, freshening up a little, and
then testing your improvements with a fitness test, or a big event maybe. (“Marches” by Tigerblood Jewel) You’ve overloaded your
system now for three weeks. And now is the time to reward yourself by reducing the volume, the frequency, and intensity of some of your sessions. A little freshness will
start to return to your legs. – Yeah, and this is
actually then that fitness that you’ve worked so
hard for coming through because your body is now
adapting to the stress that you’ve been placing it under. – Now, I said earlier in this series that rest is best. But to simply take the entire week off is not gonna deliver you the best results on your event or test day. – No, you still need
to stimulate your body with some short, sharp sessions
just to help sharpen up, ready for that test at
the end of the week. – This period is also known as a taper. And to find what works best for you can take a little bit of practice. (“Straight Out The
Basement 3” by Axel Ljung) I’ve referred to testing a few times around this series. And whilst you may have only been training to improve your on-the-bike fitness, why not go out and test, and see how much you have really progressed? – Yeah, now the preparation
for this kind of begins two days before by taking
your final rest day. Now that kind of takes care of itself, provided you don’t spend your
entire rest day eating cake. (chuckles) – Well, that’s now out of the
way, onto the pretest ride. Your pretest ride, or what I used to do the day before a race. This one is all about waking up your body, getting rid of those
tired legs and activating everything before the test tomorrow. – Yeah, it needs to be just hard enough that you activate those energy systems, and stimulate your muscles, and get your body prepared
for what’s to come. – I would recommend a
really good, progressive 20 minute ramping up, in your warm up, before completing two times six minutes of uncomfortable, but not maximal efforts. – Now, so if you’ve got a power meter, then you want to be looking
at about 95% of your FTP. And then, in between those
two sets of six minutes, you wanna be spinning very
gently for about 10 minutes. – Yes, if this isn’t enough, which it could well be, but
depending on what your weeks have been like, it may not be, allow yourself one to two minutes of really high cadence drills. I recommend a cadence of 100 to 110. You could go higher if you
felt that way inclined. This will really, really help to shake off and loosen those tired legs. – Then it just goes to
spinning home gently, and following those post-ride routines that Chris outlined earlier in the series with a particular focus on fueling, on stretching, and then
of course, on resting. – Yeah, I like a bit of rest though. – And we’re gonna film that bit now. – Yeah, shall we, quick sleep somewhere? (“Parallax” by Luwaks) – [Simon] Start the day as any other. That has worked well so far,
so don’t change your routine on the most important day
of the entire schedule. Just like your pre-event session, it’s important to include a very thorough, progressive warm-up of around 20 minutes. Work up to an intense speed
close to what you can maintain for an hour, and the spin gently for five to 10 minutes. If you’re at an event, make your way to the line, and enjoy it. You have worked hard to be there. – If you’re about to go
out and test yourself, make sure you follow the same protocol as you did on the previous test. Whilst wind direction can make
a difference to your time, be sure to compare your
notes from the previous test. Make sure record how you
feel, what the weather was, and any other factors that you feel could have changed your performance. Well alright then, let’s go. (“Marches” by Tigerblood Jewel) If you have a power meter, or a smart trainer, it
is obviously gonna take a lot of guesswork out
of your fitness testing. Either way, you’re gonna
have really good, hard data to compare to for week one, right through to the end of the program. Now Si, this is clearly
quite a generic program that we’ve outlined here, but with a few subtle
tweaks, it could be tailored and individualized to quite
a broad spectrum of cyclists. – Yeah, because it does, and I’m gonna say this without trying to give you a big head, Chris, it contains really, really
important and useful information that anyone can use to help them improve. And I think you also
demonstrated just how much you can improve in a short space of time. – Yes, if you have a
particularly busy life schedule, then why not reduce the overall volume, but by maintaining the
same amount of intensity within your rides,
you’ll also see the same performance gains you were looking for. – [Simon] Yeah, that’s right
because at the end of the day, as with any training plan,
consistency is absolutely key to seeing those benefits. – It is. And goal setting, by setting
goals that are specific, measurable, attainable,
relevant, and time bound you are more likely to stay on track and focused on the end goal. – Yeah, right then. The question is next,
where do you go after this? You’ve worked hard and you’ve
got your fitness gains. What do you do with them now? My suggestion would be
that you keep focused and keep improving. – Why not set yourself a
goal, like a big sportive at the end of summer? – Yeah, or indeed, you can get obsessed about that particular climb, and just keep beating your time again and again and again. I particularly like doing that. – Yeah, how about you go out with your mates, and you take that new fitness that you’ve spent weeks building, and you really hand it out to them? – The world is your oyster. Right then, make sure you give this video a big thumbs up. And if you’ve not caught
any of the other episodes in this series, then why
not start with episode one? You can get through to
that just down there.

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  1. I'm going to use this to try to improve my sprint max speed and duration. Although looking at Chris' numbers makes me want to cry

  2. Yes it’s about 4 weeks and I feel exactly the way you are saying. I do feel more fit and getting easier. I’ve lost 10 lbs down to my normal weight. I’d like to be maybe 175. So 10 to go.

  3. #torqueback "Don't change your routine on the most important day…" But I'm not a morning person and most of the events start at some ungodly hour, so I have to. For that reason I just cut the sleep of the night before and that doesn't seem to be a problem. Or is there a better way?

  4. Also if you don't have a power meter, and own a budget magnetic turbo trainer, look up the power curve for your trainer on power vs speed. If you have a speed sensor, then you'll know how much power you're putting out based on that speed. Loving the cinematography btw!

  5. You guys should do a video with Chris showing all the different ways of grabbing the hoods and bars, when you need to apply real pressure to the pedals, instead of the old "hands on the hoods" position.

  6. I don't have any big event coming up. Just waiting for my legs to recover so I can test how fast I've become. The problem is that the stronger I get the harder the rides become and my recovery takes even longer. Hamstrings are still tight after almost a whole week passing and I still wake up with my calves pulsating like they're about to blow up.

  7. Is there anywhere where this program is laid out in a spreadsheet or pdf? Thanks for all the awesome info!

  8. JPG makeshift spreadsheet, if anyone wants
    Weeks 1-2:
    Week 3:
    Week 4:

  9. Really enjoying this series. I had my 1st race on Saturday (BWC) and was in awe at how fast the leaders lapped me – twice. Not quite used to the sustained level of discomfort but keen to start some structured training.

  10. What about after the Event is over? No, not going to stop riding & lay on the couch eating all day. But how do You dial back Training & Riding until the next Event is identified?……….Or how can routine be tapered just to bit so strength & endurance stays at least in the Good range?

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