Im 10 days out from my A race, and first 1/2 iron on the 7th and Im trying to figure out the best training plan and taper for the next 10 days. I know I will not gain any more fitness at this point, but I think I may be able to do a workout or two that may help acclimate me to the race. I have been training about 8-10 hours a week, Swimming is my weakest event and bike the strongest with run in the middle. My longest ride this season unfortunatly has been 55 miles and longest rin was 13 about a month ago. Im thinking I should get one more 50 mile ride, one more 10+ mile run in and one easy track workout with a few 800's and mile intervals at just above race pace.
I was thinking about taking a day or 2 off within 6 days of the race to heal up. Below is the plan.
10 days from race: swim 2000 yards with 100's and 200's
9: Long run 10 + at marathon pace
8: Long ride 50+ with a few 5 min and 20 minute race pace intervalls
7: Swim 2500 Y
6: easy run 7 miles
5: off
4: track workout, 1.5 mile warm up (2 800's, 1 1 miles and 2 400's) all at just faster than race pace.
3:Spin on the bike 20-30 miles with a few 5 minute efforts at race pace.
2: Off
1: Race day
Ive been doing tris for 2 years now, mostly sprints and OLY's. My last races were an OLY last Sun. and a sprint the week before that. Done about 7 races this season. Would like any opinions or recomendations.
Thanks in advance
I was thinking about taking a day or 2 off within 6 days of the race to heal up. Below is the plan.
10 days from race: swim 2000 yards with 100's and 200's
9: Long run 10 + at marathon pace
8: Long ride 50+ with a few 5 min and 20 minute race pace intervalls
7: Swim 2500 Y
6: easy run 7 miles
5: off
4: track workout, 1.5 mile warm up (2 800's, 1 1 miles and 2 400's) all at just faster than race pace.
3:Spin on the bike 20-30 miles with a few 5 minute efforts at race pace.
2: Off
1: Race day
Ive been doing tris for 2 years now, mostly sprints and OLY's. My last races were an OLY last Sun. and a sprint the week before that. Done about 7 races this season. Would like any opinions or recomendations.
Thanks in advance