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v4.2 RACE PREP 2-Week Taper Plan for Peak Performance, w/ HRV Mods & NEW Strength Programming

Browse More Plans

v4.2 RACE PREP 2-Week Taper Plan for Peak Performance, w/ HRV Mods & NEW Strength Programming

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Cody Waite

All plans by this Coach
4 (4)

Length

2 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

v4.2 2-Week Race Prep Taper Plan w/ Daily Readiness Modifiers

WE

Written by Cody Waite, of Waite Endurance

This is our 2-week taper plan. Designed as your final two weeks going into your A-event. This plan takes you from peak fitness to a peak performance across two weeks.


Learn More on Our Podcast:

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

RACE WEEK A/B

StructuredStrength00:20:00Structured Workout
A: Foundations
B1: Broad Jumps
B2: Resistance Band Overhead Press
B3: Resistance Band Good Morning
B4: Resistance Band Pull Down
C1: High Plank w/ Lateral Toe Tap
C2: The Squirm
C3: Glute Bridge (floor)
Details
Tuesday

RACE PREP 2x[1/8] (HV)

Bike01:32:4081 TSSStructured Workout
Work through each energy system in descending duration and increasing intensity. Best done on race bike in race-like terrain. If can't get outside you can do on the trainer.

READINESS MODIFYERS:

GREEN & YELLOW = follow as written.

RED = change to Recovery Ride (45-90 minutes in duration).
Details
Wednesday

RACE WEEK A/B

StructuredStrength00:20:00Structured Workout
A: Foundations
B1: Broad Jumps
B2: Resistance Band Overhead Press
B3: Resistance Band Good Morning
B4: Resistance Band Pull Down
C1: High Plank w/ Lateral Toe Tap
C2: The Squirm
C3: Glute Bridge (floor)
Details

AEROBIC RIDE

Bike01:00:0040 TSSStructured Workout
Aerobic Maintenance ride on your race bike on similar terrain to your A-event. HR<75% of max.

READINESS MODIFYERS:

GREEN & YELLOW = follow as written.

RED = change to Recovery Ride (45-60 minutes in duration).
Details
Thursday

REST DAY

Rest
Preparation Day!  (maybe travel day?)
Packet pick-up done. Bike cleaned and ready to race. Nutrition sorted, feed zone items ready. Clothing & extra raceday items organized and packed.
Stay off your feet and out of the sun as much as possible. Minimize stimulation from crowds, noise, etc.
Details
Friday

RACE PREP 1x[1/8] (HV)

Bike00:54:2047 TSSStructured Workout
Work through each energy system in descending duration and increasing intensity. Best done on race bike in race-like terrain. If can't get outside you can do on the trainer.

READINESS MODIFYERS:

NONE = follow as written.
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

No Planned Workouts

No content
No detail

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:45:00 02:31:00
strength x2
00:60:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:45:00 02:31:00
StructuredStrength strength
00:60:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Cody Waite

Waite Endurance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.

View all Training Plans by this Coach
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  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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