My first tri is coming up Saturday and I have started my taper. I have been doing between 10 and 12 hours per week of total training between Swim, Bike and run. I have been doing long runs and rides on weekends and a few double sessions during the week AM and lunchtime. I rode 30 miles Saturday and ran 9 miles Sunday. My plan was to take today (Monday) off completely. I was going to swim 30 minutes Tuesday, bike 30 minutes Wednesday and run 30 minutes on Thursday then take Friday off. Should I be doing any doubles this week? Is this enough training for the week before the event? What intensity level should I use? I was planning med to high intensity since it will only be 30 minutes.
Subject:RE: first tri this Saturday tapering question
This would be a common taper week for a sprint; most workouts include some short race pace efforts with long recovery (i.e. 30 seconds at race pace 1:30 recovery or 1' at race pace 2' recovery):
M - Run (30'), Bike (1 hour - optional) T - Bike (1 hour), Swim (30') W - Swim (40'), Run 20' T - Off F - Short OW swim (20'), Ride (30'), Run (10-15') S - Race!
Subject:RE: first tri this Saturday tapering question
Not much; I might have an athlete go a little longer in the workouts but ultimately, sprint and OD racing is very similar.
Basically you want to experiement over a few races to find what works for you but typically you want to reduce volume while still keeping some intensity in the workouts.