By Ian Martin (Coach One)

The countdown is on and Nedbank Gravel Burn is almost here. Months of training, long hours in the saddle and consistent preparation have built the foundation. Now comes one of the most crucial – and often misunderstood – phases: the taper.

That’s why we’re working with experts in their field, including Ian Martin from Coach One, to offer insights and advice to all our riders, whether they are chasing the podium or taking it steady to soak it all up.

The taper is not about tapping off and doing nothing. It’s about arriving on the start line with the fitness still intact, the body rested and the mind sharp. Done right, it gives that vital edge: fresher legs, calmer nerves and a deeper readiness for the challenge ahead.

Here’s what Ian suggests to help riders focus on the final weeks before race day:

1. Reduce Volume, Maintain Intensity

The training load should ease back, but the body still needs reminders of race rhythm.

• Cut volume by 40–60%. Shorter rides with reduced weekly hours allow the body to repair.
  
• Keep intensity. Include a few sharp efforts each week – intervals or short climbs at race pace – to maintain that “snap” and avoid feeling flat.
  
• Avoid new training blocks. Now is not the time to “cram.” Trust the work done.
  

2. Prioritise Recovery Practices

This is where riders need to let the body ‘absorb’ all the training.

• Sleep: Aim for 8 hours a night and build a consistent bedtime routine.
  
• Mobility: Gentle stretching and foam rolling keep muscles supple.
  
• Massage: If part of the routine, book a final deeper session at least 5–6 days before the race, then lighter recovery treatments closer to departure.
  

3. Dial in Nutrition

Race-week fueling doesn’t start on Stage 1. It begins now.

• Balance the meals. Stick to whole foods, consistent meal times and avoid drastic changes.
  
• Carbohydrate focus. In the final 3 days, increase carb-rich meals to maximise glycogen stores. Think gradual “carb availability,” not one oversized pasta dinner.
  
• Gut training. Keep practising the on-bike fueling strategy. Familiarity is the best insurance against stomach surprises.
  

4. Sharpen Mental Readiness

With physical load reducing, the mental focus should increase.

• Visualise race week. Picture each stage, from the morning routine to crossing the finish line.
  
• Rehearse challenges. Imagine punctures, heat, or fatigue – and how to respond with calm control.
  
• Set intentions. Write down the “why” and what success means in this race.
  

5. Sort The Gear Early

Stress is the enemy of taper week. Eliminate it by being organised.

• Bike check. Service the bike at least 10 days out. Ride it afterwards to confirm everything runs smoothly.
  
• Kit and spares. Lay out and test all gear. Nothing new on race week – shoes, bibs, nutrition, hydration packs must be tried and trusted.
  
• Pack lists. Use them. Double-check them. A forgotten charger or missing spare can derail peace of mind.
  

6. Trust the Process

Perhaps the hardest part of tapering is doing less. Riders often panic, feeling they’ll “lose fitness.” The truth: fitness is already in the bank. What to do now is unlock it. Trust the process. The calm confidence to carry into Stage 1 is built in these final weeks.

Closing Thought

Tapering is the art of balance – doing enough to stay sharp, but not so much to arrive tired. Focus on rest, nutrition and mental readiness. When it is time to roll onto the start line, it’s best to feel ‘hungry’ to ride, not drained from overtraining or stressed by last-minute chaos.

Nedbank Gravel Burn is waiting. Arrive fresh, focused and ready. Success is built on preparation, balance and belief.