Do You Even Need a Taper for Mountain Biking?

Alex Ackerley
11 hours ago
5 min read

If you’ve got a race coming up, you’ve probably heard this before:

“Make sure you taper.”

But here’s the problem…

Most mountain bikers either:

Don’t taper at all
or
Completely shut things down and feel flat on race day

Neither works.

Because mountain biking isn’t a marathon.

What Tapering Actually Means for Mountain Bikers

Tapering isn’t about doing less for the sake of it.

It’s about:

Reducing fatigue
Keeping your strength
Staying sharp on the bike

Done properly, you should show up to race day feeling:

Fresh
Reactive
Confident

Not sluggish. Not rusty.

The Reality Most Riders Miss

Right now, a lot of the riders I coach are preparing for races like the Squamish Enduro and the Loam Hustler in May.

And by the time they’re 4 weeks out, most of them already know:

They can complete the distance.

That’s a big shift.

Because at that point, your job isn’t to “get fitter” anymore.

It’s to:

Refine your race approach
Build confidence on the bike
Stay healthy and consistent

You’ve essentially bought yourself 4 weeks to sharpen, not survive.

And that changes how you taper completely.

"In 2017 I rode my first race here in Squamish. Trained great for the first 8 weeks, then with four weeks to go I decided to drop all strength training and add more riding. This ruined my race day performance and I had a terrible time!"

The 4 Biggest Taper Mistakes

❌ 1. Stopping Strength Training Completely

Riders think:

“I don’t want to be sore, so I’ll just stop lifting.”

What actually happens:

You lose tension and stability
You feel weaker on the bike
You lose that “snap” in your riding

❌ 2. Riding Too Much Because Conditions Are Good

Classic spring problem.

Weather improves → riding volume spikes → fatigue builds

Now you’re carrying fatigue straight into race week.

❌ 3. Letting That “Antsy” Feeling Take Over

This is the one I see all the time—especially in the final 10 days.

You start to feel:

Restless
Undertrained
Like you should be doing more

So you:

Add extra rides
Push harder than planned
Turn an easy session into a hard one

👉 This is a big mistake.

That feeling isn’t a sign you need more work.

It’s a sign the taper is working.

You’re finally absorbing the training.

❌ 4. Doing Nothing and Feeling Flat

On the flip side…

If you remove all intensity:

Your nervous system downshifts
You lose timing and coordination
Race pace feels like a shock

A 2-Week MTB Taper That Actually Works

Forget the idea of flipping a switch and suddenly doing nothing the week before your race.

A better approach for mountain biking is a 2-week taper:

Week 1 → Partial taper (reduce, but still train)
Week 2 → Full taper (freshen up and sharpen)

You’re not shutting things down.

👉 You’re gradually shifting from training → performing

Week 1 of Taper (7–14 Days Out) — Partial Taper

This is where most riders get it wrong.

They either:

Keep pushing like they’re still building
or
Back off way too early

Instead:

Reduce overall volume by ~20–30%
Keep structure and routine the same
Maintain strength training (just less volume)
Keep race intensity in small, controlled doses

You’re still working.

You’re still training.

Just… a little less.

Strength (Week 1)

1–2 sessions
Moderate load, reduced volume
No grinding, no soreness

You should feel:

Switched on, not smashed

Riding (Week 1)

Slightly shorter rides
Include short race-intensity efforts
Focus on rhythm, flow, and execution

If you’re local (e.g. prepping for races like the Squamish Enduro or Loam Hustler):

Use relaxed pre-rides
Focus on line choice, braking points, and confidence

If you’re not local:

Work on skills and drills
Cornering, body position, timing, and control

Week 2 of Taper (Race Week) — Full Taper

Now we turn the dial down further.

Reduce volume by ~40–60% from normal
Keep a few short, sharp efforts
Prioritize feeling fresh every day

👉 Week 2 is more tapered than Week 1

Strength (Week 2)

1 short session early in the week (or none if needed)
Light to moderate load
Low volume
Focus on movement quality

Riding (Week 2)

Short sessions only
A few “openers” (10–60 seconds at race intensity)
Plenty of easy spinning

If you’re pre-riding:

Break the course into manageable sections
Stay relaxed
Avoid turning practice into full race efforts

Key Principle: You’re Still Working

A taper doesn’t mean:

Sitting around
Doing nothing
Hoping you feel good

It means:

You keep moving
You keep intensity (in small doses)
You remove fatigue without losing sharpness

How You Should Feel During a Taper

This is where most riders second-guess everything.

Because if you taper properly… you’re going to feel:

A little antsy
Like you’re not doing enough
Like you should be squeezing in one more hard ride or workout

That feeling?

👉 That’s exactly what we want.

If you’ve already done the work…

If you’ve followed the plan…

Then the final stretch isn’t about building anything new.

It’s about letting everything you’ve built come back online at full capacity.

Think of it like this:

The last 7–10 days is a deep charging cycle for your batteries.

You’re not draining them anymore.

You’re topping them up.

Fatigue drops
Strength stays
Your nervous system sharpens

By race day, you should feel:

Fresh
Reactive
Ready to go
Slightly “caged” in a good way

Not tired. Not flat. Not guessing.

The Mistake to Avoid Right Here

That “I’m not doing enough” feeling?

That’s where most riders mess it up.

They:

Add extra rides
Push harder than planned
Sneak in “just one more” effort

And they show up to race day carrying fatigue they didn’t need.

Trust This Instead

If you’ve done the work:

You don’t need to find fitness anymore.

You just need to reveal it.

Let the taper do its job.

Final Thought

Most riders don’t need more training before a race.

They need more recovery.

If you get this right—especially heading into races like the Squamish Enduro or Loam Hustler—

You don’t just feel better on race day…

You ride better.

Not Sure If You’ve Done Enough — or What to Focus on Next?

Every rider is different.

Different race formats.

Different strengths.

Different weak points.

Different schedules

If you want a clearer picture of what you should be focusing on right now:

👉 Book a Strategy Call with me and lets take stock

And if not,

I'll see you at the Races!