Taper week ahead of first HIM
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Moderators: k9car363, alicefoeller | Reply |
2016-04-01 12:16 PM |
8 | Subject: Taper week ahead of first HIM Hi All, I am pretty behind on my training but have come to terms that this last week will not help in terms of fitness. My friend suggested doing a 9 mile run and 45 mile bike ride this weekend as my last workouts (HIM is on Saturday 4/9) but I am not sure if this is too much volume? I am definitely going to do some light workout and practice my transitions this last week. Do you guys have any tips in terms of nutrition or things that you recommend me doing this last couple of days? |
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2016-04-01 2:06 PM in reply to: ghettoflow21 |
1502 Katy, Texas | Subject: RE: Taper week ahead of first HIM I don't know that that would help you a week prior to your HIM. I would however continue to do workouts throughout the week keep yourself loose. I certainly wouldn't recommend taking five days off prior to your race. A taper is intended to help your body catch up to residual fatigue. If you haven't been fatiguing your body, then there is nothing to catch up from. At this point though, you aren't going to gain anything from exercising either, so I'd just keep it in between. Keep yourself loose and moving this week. |
2016-04-01 3:36 PM in reply to: 3mar |
Veteran 276 | Subject: RE: Taper week ahead of first HIM Agreed - stay mobile, stay healthy, go forth and conquer! |
2016-04-01 5:10 PM in reply to: ghettoflow21 |
Pro 6582 Melbourne FL | Subject: RE: Taper week ahead of first HIM I wouldn't worry too much about doing a brick. Do one early and the other later, or split to two separate days, don't overdo it though as the delayed onset soreness can get you if your not use to it. Since you can always walk parts of the run during the race, see if you can go the distance on the bike, keep the pace easy, play with the nutrition on the ride as that's important, ~250-300 cal per hour and hydrate as needed with the weather. Just keep moving this week decreasing volume. Not sure how much training you did up to this point. But for my 1st HIM I had a bike crash in an Oly 6 weeks before that lost some skin on and kept me out of the pool for a month. I focused on running and riding once the deep knee wound allowed after about a week. Then just under 2 weeks before the race wife and I developed a nasty chest infections, kids were little then and we seemed to catch everything from them! I had a business trip the week of the race and was still recovering from the infection and got moving a bit again. Race day came around I had a decent time, definitely slower than I wanted but I did it. |
2016-04-01 6:54 PM in reply to: ghettoflow21 |
Master 2855 Kailua, Hawaii | Subject: RE: Taper week ahead of first HIM good points from the others. Tapering techniques vary a lot, and depending on your fitness and goals, will have different strategies behind it. On the last weekend,. I'd reduce volume what my prior weekend was by about 30-40%. should still be a strong effort but shorter. during the final week, keep the intensity but much shorter workouts. Nothing that will drive you into recovery/fatigue. I usually rest a full day 2 days prior to race day, and have a "wake up" S/B/R day before or 15-15-15 mins (early in the day) get your list of gear together, go over your plan, your transitions, and your nutrition/hydration. gear check, bike check look at the race courses, read the race info, and check the weather conditions. |
2016-04-04 9:02 AM in reply to: ghettoflow21 |
Member 1083 | Subject: RE: Taper week ahead of first HIM Nutrition tips. Hydrate throughout the week. It's not the kind of thing you can catch up on the day before the event. I personally ditch the veggies 2 days before my event and try to eat very simple and plain food. I become a little bit of a nut the two days before the race I try to only eat things I've personally prepared. Nothing spicy, very few condiments, nothing fried, plenty of salt. But most people are more relaxed about this than I am to be honest. |
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