HIM Tapering....Let's hear it!
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2010-10-14 11:31 AM |
Regular 87 Santa Clara, UT | Subject: HIM Tapering....Let's hear it! 10 days out from my first HIM and just finished my last workout of any significant distance. Let's hear it from the experts.....how do YOU taper? And I apologize for ignoring the thousands of previous posts on tapering. I now wish I would have paid more attention to them. Thanks! |
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2010-10-14 11:40 AM in reply to: #3152110 |
Master 2235 Pacific Northwest | Subject: RE: HIM Tapering....Let's hear it! I usually spend my time worrying about my fitness and having self-doubt about my ability to survive the race....then I switch attitudes and think I'll win....and back and forth and back and forth for days. Too much time online too.....when I should be using the free time to catch up on the stuff I neglected during all of the training! I think I spent two whole days writing and editing my race list, and another two days gathering together everything that I "might" need, and maybe one full day packing it all..... Good luck to you!!!!! Tapering is not easy...but everyone has to do it! |
2010-10-14 11:40 AM in reply to: #3152110 |
Subject: RE: HIM Tapering....Let's hear it! PMS. Pain in places you had to rent to have pain in. "How the hell am I going to race with THIS?" Then, the day before the race, poof, it's all gone and you feel like you can go forever. |
2010-10-14 12:06 PM in reply to: #3152110 |
Extreme Veteran 887 Lake Placid, NY | Subject: RE: HIM Tapering....Let's hear it! And on a related note, how LONG should a HIM taper be? I saw a great plan in the August issue of Triathlete Magazine, but it has a 50 mile ride/10 minute run brick and then a 14 mile run the day after on the weekend before the race. The actual race week is light, but that still seemed like a lot of work just one week from race day. Thoughts? |
2010-10-14 12:14 PM in reply to: #3152110 |
Member 167 Bloomington | Subject: RE: HIM Tapering....Let's hear it! I use WKO+ to design my taper. I know from experience with myself, other athletes experience, and some reading, that people are well tapered at a TSB of 10 to 20. I personally like to be at 20. Thats my target. Then I figure out where I currently am. Lets say it's -10. So, then I create "dummy" workouts in WKO+ based on previous workouts to get me from -10 to +20 by keeping intensity and reducing volume. Once I'm there, that's my taper plan. |
2010-10-14 12:19 PM in reply to: #3152266 |
Pro 4824 Houston | Subject: RE: HIM Tapering....Let's hear it! JustMike - 2010-10-14 12:14 PM I use WKO+ to design my taper. I know from experience with myself, other athletes experience, and some reading, that people are well tapered at a TSB of 10 to 20. I personally like to be at 20. Thats my target. Then I figure out where I currently am. Lets say it's -10. So, then I create "dummy" workouts in WKO+ based on previous workouts to get me from -10 to +20 by keeping intensity and reducing volume. Once I'm there, that's my taper plan. Wow. Ummm.... this makes no sense to me at all. What is WKO? TSB? Can you help a newbie out? |
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2010-10-14 12:22 PM in reply to: #3152295 |
Pro 4723 CyFair | Subject: RE: HIM Tapering....Let's hear it! KeriKadi - 2010-10-14 12:19 PM JustMike - 2010-10-14 12:14 PM I use WKO+ to design my taper. I know from experience with myself, other athletes experience, and some reading, that people are well tapered at a TSB of 10 to 20. I personally like to be at 20. Thats my target. Then I figure out where I currently am. Lets say it's -10. So, then I create "dummy" workouts in WKO+ based on previous workouts to get me from -10 to +20 by keeping intensity and reducing volume. Once I'm there, that's my taper plan. Wow. Ummm.... this makes no sense to me at all. What is WKO? TSB? Can you help a newbie out? x2. Just got fluent in text messaging abbreviations, now I have to work on tri abbreviations. :P |
2010-10-14 12:45 PM in reply to: #3152266 |
Master 1484 Sedona, AZ | Subject: RE: HIM Tapering....Let's hear it! JustMike - 2010-10-14 10:14 AM I use WKO+ to design my taper. I know from experience with myself, other athletes experience, and some reading, that people are well tapered at a TSB of 10 to 20. I personally like to be at 20. Thats my target. Then I figure out where I currently am. Lets say it's -10. So, then I create "dummy" workouts in WKO+ based on previous workouts to get me from -10 to +20 by keeping intensity and reducing volume. Once I'm there, that's my taper plan. +1. I think. Wait, what did you say again??? |
2010-10-14 1:01 PM in reply to: #3152362 |
Master 9705 Raleigh, NC area | Subject: RE: HIM Tapering....Let's hear it! MonkeyClaw - 2010-10-14 1:45 PM JustMike - 2010-10-14 10:14 AM I use WKO+ to design my taper. I know from experience with myself, other athletes experience, and some reading, that people are well tapered at a TSB of 10 to 20. I personally like to be at 20. Thats my target. Then I figure out where I currently am. Lets say it's -10. So, then I create "dummy" workouts in WKO+ based on previous workouts to get me from -10 to +20 by keeping intensity and reducing volume. Once I'm there, that's my taper plan. +1. I think. Wait, what did you say again??? WKO+ is part of Training Peaks (article) TBS = training stress balance |
2010-10-14 1:05 PM in reply to: #3152110 |
Elite 3315 Miami | Subject: RE: HIM Tapering....Let's hear it! |
2010-10-14 1:33 PM in reply to: #3152233 |
Subject: RE: HIM Tapering....Let's hear it! PinkPrincess - 2010-10-14 1:06 PM And on a related note, how LONG should a HIM taper be? However long my training plan calls for. |
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2010-10-14 1:41 PM in reply to: #3152110 |
Member 127 Orlando | Subject: RE: HIM Tapering....Let's hear it! I am racing my first HIM this weekend and my coach had me do a 50 mile ride/30 min run last Saturday followed by a 10 mile run on Sunday. This week has been lighter but we pushed hard all the way up until a week out. BTW, definitely going through the pain in weird places / semi-self doubt stage right now. I just try to tell myself that its not just me and everyone goes through this which I gained by reading alot of the previous threads. |
2010-10-14 1:54 PM in reply to: #3152266 |
Regular 87 Santa Clara, UT | Subject: RE: HIM Tapering....Let's hear it! Okay, so help me out just a bit.....is WKO+ a website I can go to and enter some data and it will help me determine what TSB I am at? And what is TSB? I mean, I am a college graduate , but I admit that I am not the sharpest tool in the shed. So help a brotha out and tell me where to start. I like the idea of being able to quantify something like a taper but I need just a bit more help from you. Thanks for your response! |
2010-10-14 1:55 PM in reply to: #3152545 |
Champion 10018 , Minnesota | Subject: RE: HIM Tapering....Let's hear it! I did my last long ride two Saturdays before my HIM and last long run the Sunday that same weekend. Then the training time fell a lot... I trusted my coach and love a good taper, so I happily spent the time on the 4 months worth of errands I had ignored and went out to eat with friends and family. Amazing how much time there is after work for that when you're not trying to do two workouts. I spent the week before my race with very few workouts (i.e. 20 min easy swim one day, 20 min run another) and making lists and packing (out of state race), which caused more trips to buy things. Realizing, for instance, that I had run out of sport drink powder and gels. |
2010-10-14 2:13 PM in reply to: #3152545 |
Elite 3315 Miami | Subject: RE: HIM Tapering....Let's hear it! Mirdban - 2010-10-14 1:41 PM I am racing my first HIM this weekend and my coach had me do a 50 mile ride/30 min run last Saturday followed by a 10 mile run on Sunday. This week has been lighter but we pushed hard all the way up until a week out. BTW, definitely going through the pain in weird places / semi-self doubt stage right now. I just try to tell myself that its not just me and everyone goes through this which I gained by reading alot of the previous threads. i am 3 weeks out....this week is still quite heavy....last 2 weeks are much lighter though... |
2010-10-14 2:17 PM in reply to: #3152621 |
Expert 692 Boca Raton, FL | Subject: RE: HIM Tapering....Let's hear it! trix - 2010-10-14 3:13 PM Mirdban - 2010-10-14 1:41 PM I am racing my first HIM this weekend and my coach had me do a 50 mile ride/30 min run last Saturday followed by a 10 mile run on Sunday. This week has been lighter but we pushed hard all the way up until a week out. BTW, definitely going through the pain in weird places / semi-self doubt stage right now. I just try to tell myself that its not just me and everyone goes through this which I gained by reading alot of the previous threads. i am 3 weeks out....this week is still quite heavy....last 2 weeks are much lighter though... x2 |
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2010-10-14 2:29 PM in reply to: #3152545 |
Expert 792 Leicester | Subject: RE: HIM Tapering....Let's hear it! Mirdban - 2010-10-14 1:41 PM BTW, definitely going through the pain in weird places / semi-self doubt stage right now. I just try to tell myself that its not just me and everyone goes through this which I gained by reading alot of the previous threads. Ha! I can definately relate, I got up the morning of my HIM and had a huge lower back twinge/sharp pain that I'd never had before! By the time I hit the water, it was gone OP: I had 10 days taper, I ended up like a kid that had just gone crazy in a candy shop, all twitchy and desperate to get on with it! IMO 7-8 days would have been plenty. |
2010-10-14 3:13 PM in reply to: #3152110 |
Elite 3315 Miami | Subject: RE: HIM Tapering....Let's hear it! i think it all depends on your training plan, volume etc.... |
2010-10-14 3:14 PM in reply to: #3152295 |
Extreme Veteran 586 Richmond | Subject: RE: HIM Tapering....Let's hear it! KeriKadi - 2010-10-14 12:19 PM JustMike - 2010-10-14 12:14 PM I use WKO+ to design my taper. I know from experience with myself, other athletes experience, and some reading, that people are well tapered at a TSB of 10 to 20. I personally like to be at 20. Thats my target. Then I figure out where I currently am. Lets say it's -10. So, then I create "dummy" workouts in WKO+ based on previous workouts to get me from -10 to +20 by keeping intensity and reducing volume. Once I'm there, that's my taper plan. Wow. Ummm.... this makes no sense to me at all. What is WKO? TSB? Can you help a newbie out? WKO is a piece of software that allows you to upload files from devices such as power meters, HR monitors, GPS, etc. It has a feature called the Performance Management Chart (PMC) which allows you to track your training stress. You set your threshold(s) within the program and it will then assign a given stress to each file you upload. This stress score is also knows as Training Stress Score. (TSS) The PMC will chart both your Acute Training Load (ATL) and your Chronic Training Load (CTL) Acute Training Load (ATL) is generally a rolling average of your Training Stress Score over the last 7 days. Chronic Training Load (CTL) is generally a rolling average of your Training Stress Score over the last 28 days. And finally, Training Stress Balance (TSB) is the difference between the ATL and CTL. Or in laymens terms how fit you are (what you did over the last month) compared to how fresh you are (what you did over the last week.) When applied correctly the Training Stress balance can give a very good indication of when a peak performance can occur. It works vey well for one sport, cycling, when threshold is determined with a power meter, training stress is assigned based on % of threshold power and duration of workouts. It works not quite so precisely when all 3 sports are taken into consideration. At least not so easily. Running and swimming will require an athlete to have a very good knowledge of self to insure that threshold levels, and consequently, training stresses, are accurately determined. A couple other terms you may run into when looking into this whole concept are Normalized Power or Pace (NP) and Intensity Factor (IF). These are concepts which guide the precise assignment of TSS to a given training session based on %s of threshold as well as how steady the effort actually was. Meaning 60 minutes at a steady 200 watts is easier than 30 minutes at 150 and 30 minutes at 250, though the average would be the same. The training stress in these two instances would be different and the software accounts for this. |
2010-10-14 3:37 PM in reply to: #3152110 |
88 | Subject: RE: HIM Tapering....Let's hear it! Tapers are very particular to the individual and their overall fitness. I just did Augusta 70.3 a few weeks ago and my training was probably quite average. One week before the race I did my hardest workout in a long time. I did a brick of 25m bike, 5m run, 25m bike, 5m run. That was Saturday. I took Sunday off. Swam 600 easy on Monday. Took Tuesday off. Ran 24 minutes on Wednesday. Then took Thursday and Friday off. The day before the race I did a short brick of 1m run, 3 mile bike (I think), 1m run. I don't typically do any workouts the day before a race, but I decided to workout with a few friends. It had no adverse affects because I was not pushing the pace at all and barely broke a sweat. |
2010-10-14 4:21 PM in reply to: #3152766 |
Regular 87 Santa Clara, UT | Subject: RE: HIM Tapering....Let's hear it! Now THAT'S what I'm talkin' 'bout! Great info! Thank you. But one more question: do you personally use it exclusively for cycling, running, swimming or all 3? |
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2010-10-14 4:25 PM in reply to: #3152233 |
Master 3205 ann arbor, michigan | Subject: RE: HIM Tapering....Let's hear it! PinkPrincess - 2010-10-14 1:06 PM And on a related note, how LONG should a HIM taper be? I saw a great plan in the August issue of Triathlete Magazine, but it has a 50 mile ride/10 minute run brick and then a 14 mile run the day after on the weekend before the race. The actual race week is light, but that still seemed like a lot of work just one week from race day. Thoughts? I did that plan and followed it exactly. I think that last weekend may have been a little vigorous for me. Next time I would take it a little easier the weekend before. Otherwise, the plan worked to a tee. |
2010-10-14 4:27 PM in reply to: #3152809 |
2010-10-14 4:43 PM in reply to: #3152885 |
Extreme Veteran 586 Richmond | Subject: RE: HIM Tapering....Let's hear it! I personally use it for cycling only, as that is what I did this year exclusively. Getting back into full triathlon training I am going to experiemnt with the model over the winter, but by all accounts it is quite tricky for the lines on the PMC graph to correlate really well to the real world when training for 3 sports. I am going to check it out though. |