Subject: RE: Training 15+hrs....taper for HIM? One week where the volume really drops down in volume can work well. Especially if you do next to nothing the few days prior. I've come to like 3 days of this with an easy 30 min run usually the day before. Maybe a couple minutes of that near race pace to wake things up, but that's it. I really hate how I feel these days, but think it has done a lot of good to take the time pretty much completely off. The weekend before can still have a ride and swimming near race volume. Run a bit shorter. Hopefully 8 miles or so isn't an issue. Two weeks out has been nice to put in a sizeable brick to help with pacing. The basic part being a bike similar in size to the race, and for this, about half the run has been good. I've done a shorter run before the bike as well, but this could go either way (or swimming is a possibility if logistically feasible). The bike and 2nd run are at or near expected race level. Recover from this and concentrate on workouts for honing in race effort more for this week. Maybe slightly reduce volume here, but that's up to you. These efforts would be things like several 400's in the pool to hone in on race pace. Or a few 15-30 min blocks in a bike workout at race level. Runs with intervals at race level (HIM pacing). 1/2 to 1 mile on and easy pace recover has worked for me. Some might go up to a couple miles. This is more for familiarity than with fitness gains. You can start doing some of this the week before, actually. Watch the spacing between harder workouts more as you will want to recover well between them. Yes, this is kind of backwards in the order, but you do want to start thinking about right before the race more than farther away. Edited by brigby1 2012-04-19 3:42 PM
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