General Discussion Triathlon Talk » Rest day before 70.3 race Rss Feed  
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2015-10-28 6:10 PM


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Subject: Rest day before 70.3 race
I am following the training program for 70.3 and there is no workout scheduled on the day prior to the race. Do I follow this as a rest day or is it ok to do some short interval workouts?


2015-10-28 8:20 PM
in reply to: Greenlynx

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Subject: RE: Rest day before 70.3 race
You will be better served to rest. Good luck in your race.
2015-10-28 11:16 PM
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Subject: RE: Rest day before 70.3 race
Rest days are best 48-72 hours before the race. You usually want to do some light activity the day before. Nothing hard enough or long enough to stress the body to the point it will be fatigued, just enough to stimulate the nervous system, engage body and be ready.

20 minutes on the bike, with some spin ups or pickups, 5-10 minutes of running with some strides, or efforts building to race intensity for 20-30 seconds a couple time through.

Also, take note how you feel, train the day after a rest day, notice how you sometimes feel sluggish, or soft? You don't want that to be the case on race day.

Edited by bcagle25 2015-10-28 11:17 PM
2015-10-28 11:28 PM
in reply to: Greenlynx


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Subject: RE: Rest day before 70.3 race
It comes down to the individual. Nothing wrong with a leisurely run, ride or swim. Daniela Ryf did an olympic distance training session the day before she raced Kona this year..
2015-10-29 2:24 AM
in reply to: #5149633


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Subject: RE: Rest day before 70.3 race
Thanks guys!
2015-10-29 3:44 AM
in reply to: Greenlynx

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Subject: RE: Rest day before 70.3 race
Varies with the individual. What I like to do is swim the whole course at an easy effort. Nothing else, except maybe ride the bike a little to set it up. Not sure why, but it works for me.


2015-10-29 12:15 PM
in reply to: Hot Runner

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Subject: RE: Rest day before 70.3 race

I don't know any fast people who take a day off before a race that's important to them.  Of course it's important not to overdo it....but keeping the muscles loose and firing is a good thing.  I know triathletes who swim 1500-2000 yards RIGHT BEFORE their race to get warmed up.  Swim teams typically do some fast intervals the night before a big meet.  I don't know a single running coach who would advise doing nothing the day before a race.  Of course, this all depends on you being trained up for the race.  if you are, and you take a day off before a race, don't be surprised when you feel sluggish on race day.

2015-10-29 12:47 PM
in reply to: Greenlynx

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Subject: RE: Rest day before 70.3 race

Taper anxiety!?!  Did you follow the rest of the training program to the T?  If not don't worry about it, do what you feel you need to do but limited.

I usually take the day before off regardless as I dedicate it to family time, bike readiness time, etc.

2015-10-29 1:25 PM
in reply to: bcagle25

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Subject: RE: Rest day before 70.3 race

Originally posted by bcagle25 Rest days are best 48-72 hours before the race. You usually want to do some light activity the day before. Nothing hard enough or long enough to stress the body to the point it will be fatigued, just enough to stimulate the nervous system, engage body and be ready. 20 minutes on the bike, with some spin ups or pickups, 5-10 minutes of running with some strides, or efforts building to race intensity for 20-30 seconds a couple time through. Also, take note how you feel, train the day after a rest day, notice how you sometimes feel sluggish, or soft? You don't want that to be the case on race day.

x2.  A complete rest day is almost always a bad idea the day before a race.  Fitness and ability to perform is a combination of biomechanical (how strong the muscles are, do joints have the correct range of motion, etc), biochemical (how well the body processes and transports energy), and neurological (how well the nervous system can make everything work).

The nervous system adapts to stimuli, or a lack there of, quickly.  This can be a positive, such as in the example of someone who begins a new strength training program who experiences more apparent strength improvements during the first few weeks than would occur just from stronger muscles.  It can be a negative in the case of an endurance athlete who doesn't train the day before a race.  It's the reason that most people feel flat the day after a complete rest day.

My athletes all do a session very similar to what Ben is suggesting to stimulate the nervous system the day before a race.  Two days before is frequently a complete rest day.

 

2015-10-29 3:12 PM
in reply to: Greenlynx

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Subject: RE: Rest day before 70.3 race
I'd be more inclined to take the 2nd and/or 3rd day before the 70.3 as an off day. In addition to getting your body sharp by doing some short sessions the day before, it's one less thing to worry about from an equipment perspective. I knew 100% that my bike was running great before I checked it in -- because I had just ridden it. Same goes for finding last-minute issues with your goggles, etc.
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