By Millie Brecheisen, sports physiotherapist in Basel.
The final two weeks before an XCO race are unlikely to build an entirely new fitness base. The aim is to arrive able to express the fitness already built, with enough freshness and technical confidence. This timeline is a framework to adapt, not a universal prescription.
What makes XCO demanding?
Olympic cross-country requires high aerobic capacity, repeated short surges and technical decisions under fatigue. A systematic review describes substantial time above maximal aerobic power in some races. A fast start is part of the event’s demands.
Days −14 to −8: the last specific week
Keep a race-specific workout, some short hard efforts, start practice and technical riding on relevant terrain, with easy endurance around them. A large overload this close to the race is unlikely to create useful new adaptation.
Days −7 to −4: reduce volume
Tapering generally reduces the amount of work while preserving some intensity. A meta-analysis across endurance sports found favourable results with roughly 41–60% less volume. This is an average across protocols and sports, not a rule every rider must follow.
Days −3 to race day
Day −3: Keep the session short and check the bicycle, brakes, tyres and equipment. Day −2: Reconnoitre lines, key sections and overtaking opportunities without turning it into a long training ride. Day −1: A brief activation with a few accelerations may help; avoid experimenting with food. The UCI sports nutrition statement emphasises individual energy and carbohydrate strategies. Race day: Warm up for the fast start and use feeding and pacing plans already practised.
Use the race to guide the next block
Sleep, fatigue, pain, perceived effort and performance data help plan what follows. A rider returning from injury needs a different approach from one who has tolerated a full training block. In athlete support, the schedule should serve the person, not the other way around.
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Three decisions instead of a rigid calendar
The right amount of work in the final days depends on the preceding training block. A rider returning from illness or injury should not copy the week of an athlete who has tolerated full load.
- Check fatigue, sleep and how the legs feel at the start of the final fortnight. An extra hard session is rarely useful when fatigue remains high.
- Practise equipment, nutrition and warm-up before race day, so the final days bring fewer surprises.
- After the event, record what worked and where technique, feeding or pacing fell short. Use it to shape the next XCO preparation.
Frequently asked questions
Should I stop intense sessions in the final week?
Not necessarily. Tapering often means reducing total volume while retaining a few short intensive efforts.
How many days should I taper?
There is no universal duration. Training history, current fatigue and the competition calendar matter.
Should I ride the course hard in reconnaissance?
Not necessarily. The goal is to learn lines and technical decisions without unnecessary fatigue.
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