workouts during taper

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2008-06-04 1:00 AM

Veteran
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Subject: workouts during taper
So i understand the whole increase intensity thing, but for an ironman race, where race intensity is low, how high should intenstiy be? My taper is approaching and want to get the most out of it, but not quite sure what intensity i should aim for during my key workouts (2 bricks per week). thanks

Travis

2008-06-04 10:10 AM
in reply to: #1443613

Master
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Subject: RE: workouts during taper
It's hard to recommend anything specific without knowing what you've been doing leading up to your taper.

Some bricks that I've done in the past:

2 weeks out: 4 hour ride / 30-40 minute run. The ride is done as 1 hour easy, 2 hours at goal race intensity, 1 hour above race intensity. Transition into a run of 10-15 minutes at threshold effort, and then an easy jog.

A week out you can cut that to 3 hours / 30-40 minutes and make the bike 30 minutes easy, 2 hours race effort, 30 minutes above race effort.

I think it's good to have some threshold intensity intervals in your bike and run training, BUT if you haven't been doing much (any) threshold work to this point I would keep it more tempo (zone 3ish).

Err on the side of caution.

Have a great race!

scott

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