General Discussion Triathlon Talk » taper schedule (first tri) Rss Feed  
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2014-07-28 6:35 PM

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Subject: taper schedule (first tri)
Hello, this is my first sprint tri reverse (5k run, 10mile bike, 400m swim) on August 23rd. I'm 48 female.
I've been consistently following "12 week couch to sprint plan"


Could you comment on my taper schedule?
Mon - run (20 min)
Tue - bike (30 min)
Wed- off
Thu - swim ( 1500 yd)
Friday - off
Saturday - race day!!!

Thank you.


2014-07-28 10:06 PM
in reply to: Phebes

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Subject: RE: taper schedule (first tri)
Is that what the schedule says?

I don't think you need to do a swim that long two days before, but it depends on what you're regular routine is like. If you've followed the plan closely it's best to just keep going with it.

I'm not hugely experienced, but I will usually do two swims, two short runs, and some cycling (not my strong point! ) the week before. I just did a sprint yesterday, and I swam 2K on Monday and a bit shorter on Wednesday. Easy runs on Tuesday and Thursday, and some cycling around town during the week. I did nothing at all on Friday or Saturday.
2014-07-28 10:11 PM
in reply to: Phebes

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Subject: RE: taper schedule (first tri)

It's almost impossible to comment on a taper without seeing the volume leading up to the taper.  Also, most people doing sprint triathlon, and not capable of running at the very pointy end, need virtually zero taper...there just isn't enough training volume to warrant it.  You have about 2 hours of work there....max.  You will be FINE for your race, so no need to worry, but I wouldn't get too wrapped up in a "taper" at this point in your triathlon career. Do what you feel like, get plenty of rest, enjoy your day.

 

2014-07-28 10:13 PM
in reply to: Phebes

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Subject: RE: taper schedule (first tri)

It looks pretty similar to what I'm planning.  My first race is 480 yd swim/12.3 mi bike/3.1 mi. run.  Here's what I'm doing:

  • Mon.     off (my usual rest day)
  • Tues.   swim 1100 yd.
  • Wed.   run 30:00
  • Thurs.  bike 38:15
  • Fri.       run 42:30
  • Sat.     off
  • Sun.    race
2014-07-29 8:39 AM
in reply to: Left Brain

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Subject: RE: taper schedule (first tri)

Originally posted by Left Brain

It's almost impossible to comment on a taper without seeing the volume leading up to the taper.  Also, most people doing sprint triathlon, and not capable of running at the very pointy end, need virtually zero taper...there just isn't enough training volume to warrant it.  You have about 2 hours of work there....max.  You will be FINE for your race, so no need to worry, but I wouldn't get too wrapped up in a "taper" at this point in your triathlon career. Do what you feel like, get plenty of rest, enjoy your day.

 

Pretty much ^^^this^^^.  As long as your training was done the last few months, you'll be fine.  Just go have fun!

 

2014-07-29 2:10 PM
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Subject: RE: taper schedule (first tri)
Jen,
The schedule is according to the plan I got from this website. I'm not exactly sure why the swim is long. Maybe because the plan is written for swim-bike-run sprint but my race is reverse (or maybe it does not matter).

LB and TMB
If all goes well I'll be done early, two weeks before the race :) There was couple of times that I have to cut down the time because of travel. I will make it a point to have fun! Thanks.

Mary
Your taper is similar to mine. I do like the one day off before the race, anyway, I think this off day will be dedicated to race meeting and getting familiar with the race site (out of town).



Edited by Phebes 2014-07-29 2:17 PM


2014-07-29 4:43 PM
in reply to: Phebes

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Subject: RE: taper schedule (first tri)
I've only done sprints so far. I've tried taking only one day for taper but I was really lethargic and slow. Now I decrease my volume at the beginning of the week, and then take the three days before the race off but include a short bike and ride one or two days before the race. This seems to work the best for me. You're not going to lose any fitness by taking a bit more time off if you've trained well.
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