# Rest week and Pre-Race week

**URL:** <https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915>\
**Category:** Training\
**Created:** [1 April 2022 23:40 UTC](https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915 "2022-04-01T23:40:07Z")\
**Posts on this page:** 5\
**Page:** 1

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**Author:** ![Xavier\_Hipolito\_Marg](https://forum.intervals.icu/user_avatar/forum.intervals.icu/xavier_hipolito_marg/32/8460_2.png) [@Xavier\_Hipolito\_Marg](https://forum.intervals.icu/u/Xavier_Hipolito_Marg)\
**Post date:** [1 April 2022 23:40 UTC](https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915/1 "2022-04-01T23:40:07Z")

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**Hello guys!**  
My topic here is to try to get some ideas from all of you that are enjoying the bike but also trying to be the 1st in a race!  
By that, what your rest week looks like (4 week of 3 load, 1 rest) and your pre-race week?

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**Author:** ![Howie](https://forum.intervals.icu/user_avatar/forum.intervals.icu/howie/32/41347_2.png) [@Howie](https://forum.intervals.icu/u/Howie)\
**Post date:** [2 April 2022 06:34 UTC](https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915/2 "2022-04-02T06:34:05Z")

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See my response to your question about this here:

> [@Polarized TID and weekly time in Z5/Z6/Z7](https://forum.intervals.icu/t/polarized-tid-and-weekly-time-in-z5-z6-z7/4553/26):
>
> @Xavier_Hipolito_Marg, a pre-race week is entirely dependant upon the condition of the athlete going into the race and the type of race. Sometimes lots of rest is required, at other times there can be a taper in volume with some spice for neurology, while at other times it might just be a normal easy training week. Examples: Distance: sprint tri vs 70.3 vs full distance tri vs Ultraman; Health: green lights across the board vs having just recovered from anaemia. I’ve had athletes in various …

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**Author:** ![Steve\_Tucker](https://forum.intervals.icu/user_avatar/forum.intervals.icu/steve_tucker/32/74441_2.png) [@Steve\_Tucker](https://forum.intervals.icu/u/Steve_Tucker)\
**Post date:** [2 April 2022 08:51 UTC](https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915/3 "2022-04-02T08:51:34Z")

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I drop both volume and intensity to 50-60%. I sometimes have 2 days in a row off the bike, so for example Monday and Tuesday no ride.  
Endurance rides would be cut to around 50%  
Intervals would be cut to half the normal number, so if normally 6x3 I would do 3x3 etc.

i find this Phil Gaimon video useful

[![](https://forum.intervals.icu/uploads/default/original/3X/b/a/ba37a34d0db1e93830706ca7ef7c104982a01e69.jpeg "Pro Tips: How and When to Take a Rest Week") ](https://www.youtube.com/watch?v=FUpuFJRUnm8&t=165s)

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**Author:** ![Xavier\_Hipolito\_Marg](https://forum.intervals.icu/user_avatar/forum.intervals.icu/xavier_hipolito_marg/32/8460_2.png) [@Xavier\_Hipolito\_Marg](https://forum.intervals.icu/u/Xavier_Hipolito_Marg)\
**Post date:** [2 April 2022 18:25 UTC](https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915/4 "2022-04-02T18:25:30Z")

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I’m watching the podcast right now ahah

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**Author:** ![Xavier\_Hipolito\_Marg](https://forum.intervals.icu/user_avatar/forum.intervals.icu/xavier_hipolito_marg/32/8460_2.png) [@Xavier\_Hipolito\_Marg](https://forum.intervals.icu/u/Xavier_Hipolito_Marg)\
**Post date:** [2 April 2022 18:26 UTC](https://forum.intervals.icu/t/rest-week-and-pre-race-week/9915/5 "2022-04-02T18:26:29Z")

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Really apreciate! Thanks buddy! 😀