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Re: 70.3 taper? [mkellg1]
[ In reply to ]
Impossible question to answer with any confidence, given the variables - your training volume, intensity, frequency, limiters, age, experience, goals. PM me with that info and I will be happy to give you some input.
Mark Pomery
Certified Triathlon Coach (Triathlon Australia)
http://www.swimcyclerunonline.com
Mark Pomery
Certified Triathlon Coach (Triathlon Australia)
http://www.swimcyclerunonline.com
Re: 70.3 taper? [mkellg1]
[ In reply to ]
mkellg1 wrote:
Doing Oceanside this year. In general, when do you guys think a person should start tapering? That should be built into your plan. You do have a plan right?
Rodney
TrainingPeaks | Altra Running | RAD Roller
http://www.goinglong.ca
Re: 70.3 taper? [mkellg1]
[ In reply to ]
Uhhh, your taper should be in your plan. You are training with a plan, right?
and this is why I love having a coach. I look at Training Peaks on Sun to see what he has planned for the following week and just do it. I never have to worry about stuff like this.....I just go into auto-pilot mode and get it done.
"Though she be but little, she is fierce" ~Shakespeare | Powered by HD Coaching | 2014 Wattie Ink Triathlon Team | Facebook | Instagram | Twitter
and this is why I love having a coach. I look at Training Peaks on Sun to see what he has planned for the following week and just do it. I never have to worry about stuff like this.....I just go into auto-pilot mode and get it done.
"Though she be but little, she is fierce" ~Shakespeare | Powered by HD Coaching | 2014 Wattie Ink Triathlon Team | Facebook | Instagram | Twitter
Last edited by:
KyraMorgan: Jan 28, 13 8:09
Re: 70.3 taper? [mkellg1]
[ In reply to ]
If it's an A race and I have had a good build phase, I will taper three weeks off the build. If I haven't really done a build, a week or less of easier stuff, but not really a 'taper".
Re: 70.3 taper? [rbuike]
[ In reply to ]
"That should be built into your plan. You do have a plan right?"
You might be shocked to discover that some people just kind of swim/bike/run a lot without having to have every single footstep and stroke planned out for them and annotated on some magical spreadsheet.
You might be shocked to discover that some people just kind of swim/bike/run a lot without having to have every single footstep and stroke planned out for them and annotated on some magical spreadsheet.
Re: 70.3 taper? [kdw]
[ In reply to ]
Re: 70.3 taper? [Kenney]
[ In reply to ]
x2.
And I like a sharp taper since I'm usually training through 70.3s. Long run 10-12 days out, still do a decent long bike (nothing too crazy though) the weekend before, swimming normal until the latter half of race week when everything is super chill. I always take the day before totally off.
And I like a sharp taper since I'm usually training through 70.3s. Long run 10-12 days out, still do a decent long bike (nothing too crazy though) the weekend before, swimming normal until the latter half of race week when everything is super chill. I always take the day before totally off.
Re: 70.3 taper? [mkellg1]
[ In reply to ]
As has been mentioned, different taper strategies work for different people, but here is what works for me:
I like to do a "race rehearsal" or 56 mile bike/6 mile run 2 weeks out from the race. That means all equipment the same as it will be on race day if the weather allows. I try to eat what I'm going to eat on race morning, and your nutrition should be what you are planning to do on race day. By the end of the 6 mile run, I will have a very good idea of how my pacing went and will be able to ask myself "Could I do another 6 miles at this run pace?" and to adjust my planned race pace accordingly. After that, the next 2 weeks look like:
M swim
T 1 hour bike w30'@ just faster than HIM race pace (90%FTP if you use power) followed by 20 min run@open hm pace
W swim AM, 1 hr run w/strides PM
R 1 hr bike w5x5' intervals, odds@FTP (1 hr race pace), evens @105% (so almost all out), 3' rest between, followed by 30' run w/3x5'@HIM race pace(1' rest between)
F swim-10' warmup then 2100 yds@race pace
S 10 mile run w/2x20'@HIM race pace -:05/mile (a little faster than race pace)
S 2 hr ride w/30'@90%FTP, 4x5'@FTP(3' rest)
M off
T Swim AM, 30' Run PM w3x5'@race pace (1' easy jog between)
W bike 45' w3x8'@HIM race pace (~85%FTP)
R Swim AM, 30' run PM w3x3'@race pace (1' easy jog between)
F 45' bike w3x6'@race pace (full race setup on bike, make sure everything works well)
S off
S race
I like to do a "race rehearsal" or 56 mile bike/6 mile run 2 weeks out from the race. That means all equipment the same as it will be on race day if the weather allows. I try to eat what I'm going to eat on race morning, and your nutrition should be what you are planning to do on race day. By the end of the 6 mile run, I will have a very good idea of how my pacing went and will be able to ask myself "Could I do another 6 miles at this run pace?" and to adjust my planned race pace accordingly. After that, the next 2 weeks look like:
M swim
T 1 hour bike w30'@ just faster than HIM race pace (90%FTP if you use power) followed by 20 min run@open hm pace
W swim AM, 1 hr run w/strides PM
R 1 hr bike w5x5' intervals, odds@FTP (1 hr race pace), evens @105% (so almost all out), 3' rest between, followed by 30' run w/3x5'@HIM race pace(1' rest between)
F swim-10' warmup then 2100 yds@race pace
S 10 mile run w/2x20'@HIM race pace -:05/mile (a little faster than race pace)
S 2 hr ride w/30'@90%FTP, 4x5'@FTP(3' rest)
M off
T Swim AM, 30' Run PM w3x5'@race pace (1' easy jog between)
W bike 45' w3x8'@HIM race pace (~85%FTP)
R Swim AM, 30' run PM w3x3'@race pace (1' easy jog between)
F 45' bike w3x6'@race pace (full race setup on bike, make sure everything works well)
S off
S race
Re: 70.3 taper? [mcnnr27]
[ In reply to ]
mcnnr27 wrote:
x2. And I like a sharp taper since I'm usually training through 70.3s. Long run 10-12 days out, still do a decent long bike (nothing too crazy though) the weekend before, swimming normal until the latter half of race week when everything is super chill. I always take the day before totally off.
I would say especially the day before the race is very personal. I always take the 2nd last day off (or very easy ow swim) followed by a good night sleep. but on the day before the race I really test the arms and legs with some short (s: like 5*200, b: 3-4*5' r: fartlek 30'+1'+2'+30' with same rest in between) efforts just a bit above race pace. I often just feel a bit weired after restdays and this way my body is ready to go for the race.
Re: 70.3 taper? [mkellg1]
[ In reply to ]
Taper from doing what?
I have a friend that I raced with that didn't train much at all for some races and his last week was a normal training week while I did a 10 day taper.
So what will you be doing 2, 3 and 4 weeks out from your race?
I have a friend that I raced with that didn't train much at all for some races and his last week was a normal training week while I did a 10 day taper.
So what will you be doing 2, 3 and 4 weeks out from your race?
Re: 70.3 taper? [jaretj]
[ In reply to ]
Just wanted to revive this thread to get some input. I have been training for my first 70.3 (Quassy) doing about 10-13 hours a week. I look at my training plan from Matt Fitzgerald and the taper seems pretty short. Still doing 12 hours the week before race week and doing 4 hours race week (not including the race). Is that pretty normal? Compared to marathon training it seems like a pretty short taper to me. I would appreciate any feedback.
I've actually done the MF plan for HIM and thought the taper was perfect. I really think people overdo their taper.
jaretj
jaretj