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How the heck do you taper in this sport?
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 2014-07-15 8:19 AM |
 1502   Katy, Texas |  Subject: How the heck do you taper in this sport?So, I've got an olympic tri coming up this Sunday and I have a pretty regimented training schedule. On paper I figured out how best I thought it would be to taper, but now that I'm looking at this weeks schedule, it seems no matter how I plan it, I end up with (what I feel) are way too big of gaps between each sport. The schedule that I have been using for the past two months is as follows: Sunday: 2.5 hr cycle (approx 45 miles) Monday: 1 hr run (approx 7 miles) Tuesday: Off Wednesday: 1 hr cycle + 25 min run (about 20 miles/3 miles respectively) Thursday: 1 hr run (approx 7 miles) Friday: Swim 3,000m Saturday: 1,500m Swim + 12 mile bike + 3 mile run (typically 24 min for swim, 21mph bike and 7:30 pace run) So, the reason I have this scheduled the way I do is to space out the workouts that use legs as much as possible. So Sunday and Monday are legs, Tuesday is off, then Wednesday and Thursday are legs, then Friday is swimming (so leg rest day) then Saturday is legs again. That;s why I end up with two swims on consecutive days. But the actual question I have is tapering. So for a Sunday triathlon, I planned the following: Sunday: 2.5 hr cycle (normal schedule) Monday: 1 hr run (normal schedule) Tuesday: Off (normal schedule) then I start the taper... Wednesday: 5 mile run easy Thursday: 1,500 meter swim easy Friday: 10 mile cycle easy Saturday: off Sunday: race Now the above looks good on paper (to me anyway). Until I realize that in a 6 day stretch I only get on my bike once. The same for running an swimming....six days with only one workout. That is what gives me anxiety. That seems way too long without each exercise. I'm worried that I won't be loose, ready, whatever. I'm a long time runner and the idea of only running once in the six days prior to a race is unheard of. Is this normal, or is there a better way to taper? Thanks in advance! |
| 2014-07-15 9:04 AM in reply to: 3mar |
Elite 7783    PEI, Canada | Subject: RE: How the heck do you taper in this sport? I'm far from a coach but I would do a short easy ride on Wednesday with a few short efforts at your expected race pace and a slightly shorter run - maybe in the 30-40 min range, again with some short efforts at race pace. Thursday fine, Friday either add in a short easy 15-20 min run or take the day off and on Saturday do a very short 20 min session of each sport. I prefer doing a bit of activity the day before a race rather than taking it off completely. |
| 2014-07-15 2:25 PM in reply to: 0 |
Member 388 Miami | Subject: RE: How the heck do you taper in this sport? I am not a coach and it's been a while since I did an Oly, but here is what I do the week before an HIM or IM (supposing the race is on Sunday): Saturday: I do a very short session of each sport (20 min swim, 30 min bike,15 min run) mixing some race intensity with easy efforts. Friday: Off Thursday: 2,000 yard swim + 45 min bike Wednesday: 40-45 min run (mixing easy and race pace) Tuesday: 2,500 yard swim + 90 min bike + 30 min run Monday: Off or easy swim/bike I think it is very personal, I tried different approaches and this one works for me. You will lose some fitness (it is normal), but you the goal is to recover and be well rested. Edited by davidfedez 2014-07-15 2:26 PM |
| 2014-07-15 3:23 PM in reply to: davidfedez |
Veteran 732 Pittsburgh, PA | Subject: RE: How the heck do you taper in this sport? Every person's different but I agree with doing shorter but faster efforts. I've found I feel best if I don't run at all for a few days before a race (either tri or running). I usually do an easy swim or bike a day or two before- to either swim or bike part of the course. A lot of plans ask for a short intense effort in at least 2 sports in the day or 2 before the race. It may take a few races to find what's best for you. But as long as you're not doing, like, 75% of the distance at race-pace, whatever you do won't make a huge difference. |
| 2014-07-15 3:32 PM in reply to: 3mar |
Veteran 2297 Great White North | Subject: RE: How the heck do you taper in this sport? Too late for a full taper. |
| 2014-07-15 3:43 PM in reply to: 3mar |
| 1053 | Subject: RE: How the heck do you taper in this sport? Originally posted by 3mar So, I've got an olympic tri coming up this Sunday and I have a pretty regimented training schedule. On paper I figured out how best I thought it would be to taper, but now that I'm looking at this weeks schedule, it seems no matter how I plan it, I end up with (what I feel) are way too big of gaps between each sport. The schedule that I have been using for the past two months is as follows: Sunday: 2.5 hr cycle (approx 45 miles) Monday: 1 hr run (approx 7 miles) Tuesday: Off Wednesday: 1 hr cycle + 25 min run (about 20 miles/3 miles respectively) Thursday: 1 hr run (approx 7 miles) Friday: Swim 3,000m Saturday: 1,500m Swim + 12 mile bike + 3 mile run (typically 24 min for swim, 21mph bike and 7:30 pace run) So, the reason I have this scheduled the way I do is to space out the workouts that use legs as much as possible. So Sunday and Monday are legs, Tuesday is off, then Wednesday and Thursday are legs, then Friday is swimming (so leg rest day) then Saturday is legs again. That;s why I end up with two swims on consecutive days. But the actual question I have is tapering. So for a Sunday triathlon, I planned the following: Sunday: 2.5 hr cycle (normal schedule) Monday: 1 hr run (normal schedule) Tuesday: Off (normal schedule) then I start the taper... Wednesday: 5 mile run easy Thursday: 1,500 meter swim easy Friday: 10 mile cycle easy Saturday: off Sunday: race Now the above looks good on paper (to me anyway). Until I realize that in a 6 day stretch I only get on my bike once. The same for running an swimming....six days with only one workout. That is what gives me anxiety. That seems way too long without each exercise. I'm worried that I won't be loose, ready, whatever. I'm a long time runner and the idea of only running once in the six days prior to a race is unheard of. Is this normal, or is there a better way to taper? Thanks in advance! First, don't worry about loss in fitness. With a taper as short as this, there is really no perceptible loss. It is absolutely insignificant. The key is to eat well, rest well, sleep well, and let your body recover. I would however do a bit more during the taper. Cut the volume, and keep the intensity. For example, on Friday, your 10 mile cycle. I would probably a few quick hard intervals, nothing tiring, maybe 3 miles at race pace and even a little recovery in between. For Thursdays run, I would do 7 miles, with 2 miles at race pace. Saturday I would do an easy two mile run with a few strides thrown in. I wouldn't cut out sessions. I would just shorten them and do a small percentage of the workout at race pace to stay sharp. |
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| What the heck have I done?! Pages: 1 2 | ||
| Deeper Reason For Doing Triathlon and Endurance Sports Pages: 1 2 3 | ||
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