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Half Ironman Taper week workout question
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 2015-07-07 1:34 PM |
Master  2759     Los Angeles, CA |  Subject: Half Ironman Taper week workout questionI'm in my taper week before Vineman 70.3 and was curious about this particular workout found in the BT plan: S: warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes B: warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes R: warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes Should I put in a rest interval between those "fast!" intervals? If so, how much is recommended? Thanks, Roland =^.^= |
| 2015-07-07 2:00 PM in reply to: 0 |
Expert 2355 Madison, Wisconsin | Subject: RE: Half Ironman Taper week workout question Originally posted by kloofyroland I'm in my taper week before Vineman 70.3 and was curious about this particular workout found in the BT plan: S: warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes B: warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes R: warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes Should I put in a rest interval between those "fast!" intervals? If so, how much is recommended? Thanks, Roland =^.^= Choice rest, since you are no longer training to improve fitness, you just want to maintain good peak form. Chase feelings, not directions in your taper. Feel bad, cut it short, feel good roll with it. Fast should be at race intensity not just all out. So in this case your 70.3 effort. I would also add in some spin ups to above 110-110+ rpm's just to keep the neuro stimulation in your legs. Edited by bcagle25 2015-07-07 2:04 PM |
| 2015-07-07 10:48 PM in reply to: bcagle25 |
Master 8247  Eugene, Oregon Bronze member | Subject: RE: Half Ironman Taper week workout question Uh-oh. I did a similar workout on the trainer today (also tapering for a HIM on Sunday) and I was doing "fast" all-out. (Did do plenty of recovery, though.) I guess in my mind HIM pace is not "fast", just kind of "faster than I would normally go if left to my own devices on a fun run/ride/swim". Hope I haven't worn myself out too much! |
| 2015-07-08 12:15 AM in reply to: 0 |
Master 2759 Los Angeles, CA | Subject: RE: Half Ironman Taper week workout question Thanks Ben! I thought about doing the same thing as Karen and I plan on doing the "fast!" intervals tomorrow. I did 3x10:00 easy to race pace efforts today and if anything I might do the "fast!" intervals at slightly higher than race pace or somewhere in Z3 to keep my legs springy. That's if I feel a bit flat of course. Were you feeling a bit flat today Karen? If you were, then I think you did a good workout to wake up those muscles.  Edited by kloofyroland 2015-07-08 12:16 AM |
| 2015-07-08 2:54 AM in reply to: kloofyroland |
Pro 6520 Bellingham, WA | Subject: RE: Half Ironman Taper week workout question Just wanted to wish you luck with your upcoming race. I've raced there a few times and it is an awesome venue. Hope there is plenty of water to swim in and that it wouldn't be too hot. I've done this plan several times and sounds like you have followed it pretty close. It should serve you well. |
| 2015-07-08 6:31 AM in reply to: Hot Runner |
Expert 2355 Madison, Wisconsin | Subject: RE: Half Ironman Taper week workout question Originally posted by Hot Runner Uh-oh. I did a similar workout on the trainer today (also tapering for a HIM on Sunday) and I was doing "fast" all-out. (Did do plenty of recovery, though.) I guess in my mind HIM pace is not "fast", just kind of "faster than I would normally go if left to my own devices on a fun run/ride/swim". Hope I haven't worn myself out too much! going a bit faster is completely fine. Generally with tapers you want to Cut volume Maintain or increase intensity in sessions Maintain frequency of sessions. |
| 2015-07-08 11:47 AM in reply to: popsracer |
Master 2759 Los Angeles, CA | Subject: RE: Half Ironman Taper week workout question Thanks Steve! I'm super excited! |
| 2015-07-08 11:55 AM in reply to: 0 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: Half Ironman Taper week workout question Originally posted by bcagle25 Originally posted by Hot Runner Uh-oh. I did a similar workout on the trainer today (also tapering for a HIM on Sunday) and I was doing "fast" all-out. (Did do plenty of recovery, though.) I guess in my mind HIM pace is not "fast", just kind of "faster than I would normally go if left to my own devices on a fun run/ride/swim". Hope I haven't worn myself out too much! going a bit faster is completely fine. Generally with tapers you want to Cut volume Maintain or increase intensity in sessions Maintain frequency of sessions. x2. It helps to keep in mind that prevailing training philosophy is to periodize your training. This means that it progresses from general to specific. This means that ideally your training leading up to the race will look a lot like your race re: intensity, course (flat or hilly?), and climate (hot & humid, or cold?). In this light, "fast" is likely intended to mean as fast as you'll race, or slightly faster.
Edited by TriMyBest 2015-07-08 11:56 AM |
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