Inside knowledge
We ask a scientist how to hit your peak bang on time
What is peaking as a feature of cycling?
Peaking in cycling refers to the strategic process of aligning an athlete’s physical and mental state to achieve optimal fitness performance at a specific event. This involves a structured training regimen leading up to the tapering period, where training load is reduced to allow full recovery of training-induced fatigue, fitness optimisation and peak performance.
When do we peak and how do we achieve it?
The research suggests that cyclists should engage in their hardest training during the three to five weeks preceding the taper leading up to the target event, then gradually decreasing the training load to avoid burnout. The final phase, tapering, typically starts one to three weeks prior, focusing on rest and recovery, which ensures the rider is fully refreshed and primed when they get to competition day.
What determines the best peaking strategy for a rider?
Some coaches adjust training, tapering and peaking based on a race’s distance or duration, but studies suggest individual recovery and adaptation profiles are more important. My general rules for most athletes are: start tapering two weeks before the event, maintain training intensity, reduce volume by 40-60%, and cut frequency by no more than 20%.
How should training volume and intensity be adjusted to peak at the right time?
Training intensity is a key variable to retain training-induced adaptations, so the training load reduction during the taper should not be achieved at the expense of intensity. On the other hand, it is clear that training volume can be reduced without fear. Maintaining fitness is much easier than gaining it in the first place, and a poor performance is much more likely to be related to insufficient recovery and excessive residual fatigue than with excess recovery and
CW expert
Iñigo Mujika Sports physiologist and triathlon and swimming coach Iñigo Mujika is an associate professor at the University of the Basque Country. He specialises in translating scientific research into practical advice.
30-day tapering and peaking timeline
Here is a timeline breakdown for a cyclist looking to peak for an event
