How to taper your training to a big event! (most important thing of your training plan) -
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- čas přidán 17. 06. 2017
- Two weeks out from the Marmotte 2017 its time to start Tapering. In this video I will explain why and how I taper to the Marmotte 2017.
My taper consists of 2 weeks reduced volume. (+- 60% reduction over 2 weeks, mainly cutting in slow endurance and maintaining intensity training)
* 3 weeks out:
1 Race 90 min criterium,
2x easy ride 45 min
2x interval sessions with 90-105% FTP sets. (#1: 6 sets of 8min)(#2: 2 sets 20 + 2 sets8min)
* 2 weeks out:
2x interval session with 90-105% FTP sets. (#1: 3 sets 15 min) (#2: 4 sets 8 min)
1 easy ride 60 min.
1 x Race critierium 80 min
*1 week out (week of event):
1 interval session with 90-105% FTP sets. (3 sets 6 min)
1 easy ride 45-60min
1 climbing session on location with 2x5 min FTP
1 easy ride 45-60 min
July 2nd: GRANDFONDO LA MARMOTTE ALPES
Hallo Jasper, very nice video! Clear scientific explanation of what a training schedule should look like. Also very motivating!
So interesting! Thanks for sharing your thoughts. I learned a lot. Good luck on the Marmotte!!
This is by far the best video on youtube that explains tapering very well, every other video Ive seen on the subject is filled with yankee ego and bullshit.
Vriendinnen houden ook van de taperfase. Meer tijd voor ze! Goed uitgelegd en succes!!!
amazing video, good luck with the race sir!
Love the content Jasper.
Interresting video, thanks!
As always, interesting video man. Have fun in France!
graphs and everything, very organized. its so you can peak at the the right time like people do for the olympics
great vid dude explained it very well
good explanation training video thks🚲🖒👊
Very well explained. Thanks for sharing it.
Thanks for the clear explanation! I do not know a word in Dutch but my guess is you answered "no, it isn't" when she asked "is this recording?" at the end, eh? :) Great blooper
Thank you Jasper. I really appreciate all the insight that you share with us. I will get some apparel and hope lots of people do the same. You deserve it
I'm nowhere near the competition level but i'm checking my fitness/form/fatigue with Strava+Stravistix. Nice tool to prevent training overload.
The theory behind these training plans is great, however in reality there are big individual differences. For instance, the steepness of the curves are different in every person.
Great
Love the science
Dat is een verdomd goeie uitleg! Bedankt👍🏼
This is pretty much exactly like my training plan for my XC MTB Racing. Has really improved my performance from a year ago. You explain it a lot better than I could. Will be sharing your vid. Keep it up.
Great luck with la marmotte!
He misschien zie ik je daar wel! Good luck alvast! :D
Thanks for the info... really helps me understand better on how to maximize training.
I just did last week my first time doing uphill fun ride100km but end up I covered 150km+, 2310m ele.
Question: To keep my fitness and to absorb the gains from the ride. Is 1week rest enough? or I should have do some training or recovery ride not longer than 1week.
Great timing as it is only about three weeks from l'etape du Tour. I need to start thinking about reducing volume. Last week I did 622km and I am feeling a lot of fatigue now.
Ha no usually about 400km per week, but last Saturday we did about 300km in one hit. Thanks for the tips 😀 and good luck for Marmotte www.strava.com/activities/1041609987/shareable_images/map_based?hl=en-US&v=1497738392
This is very cool stuff. I reckon I've been over doing it, as I've been riding with heavy legs. Need time off the bike and then ease back / taper ?
Bedankt Jasper voor een geweldige uitleg. Ik weet nu hoe ik de komende twee weken ga inrichten. Welke klim pak je voor de Marmotte? Ik kom op donderdag aan en zit op alpe dhuez. Mijn plan is om op de vrijdag alpe dhuez af te dalen en via de Sarenne weer naar boven te gaan. Moet kunnen toch?
Great video . Can we train the same but let's say sleep more . Would that work or not ?
Awesome video! I'm coming across to Holland in a few weeks for a Holiday, I was wondering where I would find out about races and group rides? Thanks!
Jasper Verkuijl Thank you! For group rides I'll probably just ask a bike shop
Lmao the end of the video!
Hi Jasper, thanks for the video. Im training for Race around Mont Blanc this July. My question is, how high CTL should be just before tapering? Like 100 or 130? as higher as I can? Thanks for any info. Greets from Ireland ;)
Ik moet dit echt Nederlands hebben wil trainen voor het NK MTB jeugd cat 5! Snel uitgelegd hoe?
Would you recommend a "climbing jersey"(example: castelli climbing jersey) if you go to a hotter and or mountainous region? Great video by the way!
Niels Heldens castelli are really nice and light weight if you love climbing it's best I think.
These climbing jerseys usually don't have any sun protection, so you'll have to apply sunscreen even under them! #notideal
KonstantinosK I know, I saw what happened to Froomey during the tour.
What you are talking about are ATL, CTL and TSB. :)
Well for the moment i don't race but that will help me alot to control my fatigue.
Is that book in English? Can you say the title? Thanks , keep smashing!
Jasper Verkuijl thanks dude. No problem in being difficult. Where is a will theres a way
Hey Jasper, how about "Cycling Fanatics" Shirts? would be awesome!
"Cycling Fanatics" kit fits 😲😲😲😲😲😲
what tires are you riding? I'm thinking about buying the continental gp 4000 ii, but I've heard that the are prone to side cuts. can you recommend any tires?
They are perfect! Almost 2 years of training out of a set, no cuts to be seen. For me they are the best all-around choice
Hey Jasper! Thank you for this video. Very interessting training plan. Do you have personnal trainner who helps you ? Or do you manage all your trainning plan by yourself ? Enjoy your race and see you in your next video ;)
Adrien Muller yes! could you let us know how do you establish your training plan for the year? really interesting g stuff, thnx!
Erik Baumann yes !! Go over your training plan and how did you come up with it..?
I don't really have one... ^^
I train for triathlon, so I try to find the best compromise between the 3 sports and the time that I have.
Jasper Verkuijl thanks! do you do training plans for other people also?
Thanks Jasper! I look forward to seeing that video. 👍😉
what power meter you use?
Thanks Jasper, vero simple and effective. Do you use specific software to manage load, fatigue, tss .... ?
Hi Jasper, i want to buy a road bike, i follow your channel long time ago and you love your canyon aeroad.
I have seen canyon bikes and i dont know which one buy, the line of AEROAD or ULTIMATE.
I do long trips in the bike, 200k, 300k.
WHICH BIKE DO YOU ADVICE TO BUY??
I'll review the endurance. thanks you very much!
weet jij een niet al te dure power meter om mee te beginnen
0:02 omg what happened with your left bicep
Can you recommend any literature? How did you work out your training schedule?
Yeah that is what I am doing also, reading online and trying to figure it out myself. Looking forward to your training plan video!
English version: www.amazon.co.uk/Secret-Cycling-Performance-Effective-Metering-ebook/dp/B06XFYMZLR/ref=sr_1_2?s=books&ie=UTF8&qid=1498820311&sr=1-2
Hi Jasper,
how tall you are?)
Hi Jasper! Can you recommend any books on cycling training? Really enjoy your channel!
what is the book at the beginning?
👍
10:46 lol F* siri and then the gf haha
What's the goal for the Marmotte?
Should be doable - hope you'll get good weather. Looking forward to see how it goes... Veel succes :-)
I can not decide between garmin 1000 and garmin 520 Can you help? Thanks.
I have not used a bike computer before, no idea :(
Yes navigation .
I just started, I like to use long distance. And the roads here are a bit mixed.
I also can not control my bike because I do not have a computer.
☝
Tapering is like a recovery ride, isn't it?
lol
Haha, show your video.
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