By Coach Adam Walker, The Cycling Co
BC Bike Race is coming up fast — and if you’ve done the work, you’re right where you need to be. Now it’s all about dialing in the final phase so you show up fresh, confident, and ready to perform. Let’s break down exactly what to focus on in these final weeks.
The Final Phase: Don’t Blow Your Peak
At this point, most of the hay is already in the barn. You’re either:
• Wrapping up your final build phase
• Or starting to transition into your taper
The key principle is simple:
Overload → Rest → Stimulate → Race
What this means:
• Overload: Your final build block pushes your limits
• Rest: You need time to shed fatigue (this is where most athletes mess up)
• Stimulate: Keep the legs sharp with short, race-specific efforts
• Race: Arrive fresh, not fried
⚠️ Important:
It takes 10–14 days for your body to adapt to training. That means:
• Don’t train hard right up until race day
• Don’t panic and “test fitness” last minute
• Feeling slightly flat during taper is normal
How to Taper Properly
A good rule to follow:
• Finish your final hard block ~2 weeks before race day
• Reduce volume, but keep some short, high-quality efforts
• Prioritize recovery, sleep, and low stress
In the final week:
• Short, sharp rides
• No long fatigue-building sessions
• Focus on feeling snappy, not smashed
The Real Game-Changer: Pacing & Fueling
Here’s the truth most riders overlook. Training gets you to the start line. Pacing and fueling get you to the finish line. These two are tightly connected — and they can make or break your race.
Step 1: Plan Your Race Using Real Data
Use past race results to remove the guesswork. What to do:
• Look up previous years’ results on Zone4
• Find riders in your category
• Identify mid-pack finish times per stage
This helps you estimate:
• How long you’ll be riding each day
• Your pacing targets
• Your fueling needs
Step 2: Dial in Your Carb Intake
Once you know your estimated stage time, you can plan your fuelling:
Example:
• Stage duration: 3 hours
• Target: 90–100g carbs per hour
👉 You’ll need roughly:
• 270–300g of carbs per stage
Key takeaway:
• This is grams of carbohydrates, not calories
• Underfueling = performance drop
Step 3: Choose Simple, Effective Fuel Sources
You don’t need fancy products to perform.
Proven options:
• Gels and gummies
• Drink mix (like Skratch or Gatorade)
• Candy
• Baby food pouches (cheap, ~25g carbs each — highly underrated)
👉 Bottom line:
If it delivers carbs and you can tolerate it, it works.
Step 4: Solve the Logistics (This Matters More Than You Think)
Fueling isn’t just what you eat — it’s how you carry and access it. Ask yourself:
• Where is your fuel stored?
• Can you grab it easily while riding?
• Are you stopping every time to eat?
⚠️ If it’s hard to access, you won’t use it.
Step 5: Plan for Aid Stations
BC Bike Race stages include a mid-stage feed zone. Decide ahead of time:
• Are you stopping or riding through?
• Will you refill bottles?
• Are you carrying extra drink mix?
Pro tips:
• Carry extra powder in a small bag
• Refill water + mix at aid stations
• Quick, efficient, back on course
Pro Strategy: The “Daily Fuel Bag” System
This is one of the simplest ways to reduce stress during race week. Here’s how it works:
For each stage:
1. Label a large Ziploc bag (e.g., “Day 1 – Cumberland”)
2. Write:
◦ Distance
◦ Elevation
◦ Estimated time
◦ Carb target per hour
3. Add all your nutrition for that stage
👉 Race morning = grab and go. No thinking required.
Why This Works
Stage racing is mentally demanding. By mid-week:
• You’re fatigued
• Your decision-making capacity drops
• Simple things feel harder
The more you can automate, the better you perform.
Final Checklist Before Race Week
✔ Finish your final build early enough
✔ Start tapering ~2 weeks out
✔ Include short, sharp efforts
✔ Plan your pacing using real data
✔ Calculate your fueling needs
✔ Prep your nutrition in advance
✔ Simplify everything you can
Final Thoughts
If you’ve trained consistently, you’re ready. Now it’s about:
• Executing the basics
• Controlling the controllables
• Showing up prepared
Do that — and you’ll set yourself up for an incredible week at BC Bike Race 2026.
Want Help Putting This Into Action?
If you want support with your training, race prep, and execution, Club Shred is where we go deeper. Inside, you’ll get:
• Weekly coaching calls
• Proven MTB training systems
• A community of riders pushing toward the same goal
• On-demand call replays of all previous team coaching calls
👉 Join us and take the guesswork out of your training. For more information, hit Adam up on Instagram @coachadamwalker or email adam@thecyclingco.com. Check out Club Shred.
Coach Adam Walker is a certified professional mountain bike coach and has coached athletes to World Cup and World Championship wins. A masters athlete himself, he is passionate about helping all riders achieve their biggest goals, like completing BC Bike Race.