dogpaddler
Posts:6
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| 08/24/2007 2:54 PM |
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| this is my first ironman. i have done marathons using both 3 and 2 week taper. i will this weekend do a 100+bike and 20 mile run. 3 weeks out i will do a 100+ bike and a 22 mile run. I am not sure whether to taper starting on week 3 or do another long session on week 3 and then a 2 week taper. anyone care to share their taper plan for either a 3 or 2 week taper? |
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apw0397
Posts:93
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| 08/24/2007 7:10 PM |
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| I was planning on a 3 week taper, but since I jacked up my achilles again last week, it's looking more like a 4 or 5 week taper. |
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This is what I do.
http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=22399&year=&month=&day= |
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norb
Posts:14
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| 08/25/2007 3:09 PM |
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Dogpaddler,
Exercise physiology indicates that training adaptations occur in 2-3 weeks. So my last long brick (100+ bike 16 run) will be Sept. 1 or 2. That gives me ample time to adapt and recover.
Those with less experience may wish to not do such an extensive brick so close to race day, but for me, it works.
Remember that tapering should have 2 goals. Race prep and maintenance of conditioning.
Cut back on duration, but increase intensity approx. 14-20 days out. This will help with both goals. Opt on the side of overtapering rather than overtraining.
Good luck to you and everybody else.
Train hard and smart.
Norb |
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iron07
Posts:79
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| 09/04/2007 10:26 PM |
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did a 93.6 mi ride followed by 6 mi run today and let the taper begin...
August training went to crap so I guess we find out where we are in 17 days, best of luck to all!! |
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dogpaddler
Posts:6
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| 09/07/2007 3:25 PM |
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I ended up going with a 3 week taper.
I did a 100mile ride on 9/1, a 21 mile run on 9/3, and plan to do a 70 mile ride on 9/8 and a 17 mile run on 9/9, followed by 56/11 next weekend. i figure i am such a poor swimmer that tapering for the swim isn't going to help!!! |
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jayhawk
Posts:56
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| 09/07/2007 5:44 PM |
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| Yesterday I did 2.4m in the pool. Today I did a 6:00hr ride/40minute run brick today. Now I/ve done everything I can do for the race. Its taper time!!! I will do 7hrs next week total and maybe 5 hours the next week. Now time to rest!! What a nice feeling to do the work and feel I am prepared and ready to go! |
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apw0397
Posts:93
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| 09/08/2007 10:30 AM |
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Everone is probably tapering now, or will be after the weekend. It's really nice to only have a 2 hour ride on the weekend instead of 6 or 7. Nice mental break.
But...what are the things you hate about tapering? For me there are two.
First, I have to taper my eating as well. I've been packing in calories like they're going out of style the last 5 months, but now I'm actually having to watch what I eat.
Second, I've got all this spare time and don't know what to do with myself. Doing a lot of stretching and yoga to fill the void. |
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This is what I do.
http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=22399&year=&month=&day= |
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martharoyall
Posts:11
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| 09/08/2007 6:23 PM |
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| Make sure you eat very well the ENTIRE week before the race (if you are doing the full). Carbo load the whole time not just the day or two before. Don't worry about excess calories that week. |
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Kris K
Posts:70
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| 09/08/2007 9:08 PM |
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| I think what he's saying is that instead of taking in ~4000 calories a day, like he was doing with his high volume, taking in the same amount during a low volume week would be a bad thing. And I made this mistake last year before my iron-distance race (overeating the weeks up to race) and really regretted it by gaining a lot right before th race. Cutting down to a normal 2000 (or whatever is normal for each person) calorie diet with a good balance of macronutrients is a smart choice. All numbers above are hypothetical, but just using them as an example. |
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apw0397
Posts:93
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| 09/08/2007 10:49 PM |
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| Exactly what I was saying. I'll be carbo loading next week for sure. I just won't be eating everything in sight. |
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This is what I do.
http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=22399&year=&month=&day= |
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Tri Girl
Posts:20
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| 09/12/2007 7:54 AM |
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A few of the things I hope to do during my taper (aside from the "pre-race stuff") are:
Be thankful for a 'good ride' of training this past season with relatively no injuries to nurse/attend to. I never want to take that for granted.
As for the race, I have what I have going into it; and for whatever that is I am grateful.
Dust off the outside parts of the antique books on the shelf.
Clean my car (and use some Armor All).
Send a letter to one friend in each of the cities I have lived.
Clean out the garage.
Plant a tree.
What about you? Any good ideas to occupy some (formerly known as) 'training' time? I'd enjoy hearing about them!
Sharon |
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veryslowmike
Posts:9
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| 09/12/2007 12:21 PM |
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Sweet! Fed-Ex just arrived to ship my bike to OKC! Getting excited.
Thank God it's football season. College on Saturday, NFL on Sunday makes for plenty of opportunity to rest up during taper week. |
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Bobby-Amarillo
Posts:11
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| 09/12/2007 8:14 PM |
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As for my Taper time, I spent most of today trading off with my wife watching our youngest (5 mos.). We're in the middle of changing over our childcare coverage and today I had him from
9:30 - 10:30
12:30 - 1:00
Picked up our 5 year old at 1:45 and
brought the youngest to the doctor @ 3:00
(oh yeah and I dropped my 5 & 7 year old off at school @ 8:00AM)...
I work for myself, but I can tell you not much work or training happened today... this would've been a little tough to do with a 4 hour bike ride and 1.5 hour swim ;-)
b |
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