The way my work schedule is set up I have to decide on this scenerio:
Week 6: Big week of training (~23 hrs)
Week 5: Recovery week (~13 hrs)
Week 4: Big week of training (~21 hrs)
Week 3: Big week of training (~16 hrs)
Week 2: 50% reduction of week 3
Week 1: Race Week
VS
Week 6: Big week of training (~23 hrs)
Week 5: Big week of training (~16 hrs)
Week 4: Big week of training (~21 hrs)
Week 3: 25% reduction of Week 4
Week 2: 50% reduction of week 4
Week 1: Race week
Thoughts?
number 2 if end of your year and a big base. still too much missing info to be sure what I would do.
The way my work schedule is set up I have to decide on this scenerio:
Week 6: Big week of training (~23 hrs)
Week 5: Recovery week (~13 hrs)
Week 4: Big week of training (~21 hrs)
Week 3: Big week of training (~16 hrs)
Week 2: 50% reduction of week 3
Week 1: Race Week
VS
Week 6: Big week of training (~23 hrs)
Week 5: Big week of training (~16 hrs)
Week 4: Big week of training (~21 hrs)
Week 3: 25% reduction of Week 4
Week 2: 50% reduction of week 4
Week 1: Race week
Thoughts?
Both plans are really similar minus the Week 5- 3 hour difference.
Why don’t you edit plans with weekly S/B/R times and intensities along with your current strength and weakness along with how you feel now(tired/gased/strong/etc)
Or are both plans the same with S/B/R and intensities?!
I want to maximize the training time but keep the recovery in there too.
Two week run taper. 25/50 %.
7-10 day bike taper. Also split 25/50 %. Some intensity.
Zero swim taper (except that required by travel). Warm-up then 1.2 miles hard at venue (one loop if course set up) on Thursday and Friday. Just my opinion, of course.
I like to view it this way.
Three weeks run taper
Ten day bike taper
Four day swim taper
Two week run taper. 25/50 %.
7-10 day bike taper. Also split 25/50 %. Some intensity.
Zero swim taper (except that required by travel). Warm-up then 1.2 miles hard at venue (one loop if course set up) on Thursday and Friday. Just my opinion, of course.
This is pretty spot on.
Like someone else said, there are too many variables to really tell you the right answer but, I will say, I took an entire week off (forced by crash) 2 weeks prior to IM-Wisconsin and it didn’t hurt me in the least… may have even helped. You can’t taper too much; that is what I found.
the more fit you are the more you should probably taper. Never underestimate a good taper.
How much fitness and endurance can I gain the next 6 weeks with high volume? If its minimal, then maybe I just taper more.
I should taper more. I feel that my speed has dropped just a little but my endurance has gone up the last month with the increased volume with less interval work. But how much more can I really gain?
Second that, most people dont really need a 3 week taper and can actually lose fitness late into it. Two weeks is perfect for most, including myself (and I like to think I train pretty hard)
I’d argue they’re both 3-week tapers. I like plan 1. I did something very similar for IMWI 2010 and I feel like I nailed my taper that year. This year I did something closer to your second plan and I went into the race tired. Obviously that depends on the details of the weeks, but I like the idea of an easy week one month out to shed fatigue and then one last small build and a taper.
I like to view it this way.
Three weeks run taper
Ten day bike taper
Four day swim taper
14 day bike taper
10 day run taper(but everything is low miles with me with a max of 18 so you might want more)
6 day swim taper
But as others have state it’s just volume/time taper while intensity workouts stay the same…
I found this helpful http://alancouzens.blogspot.com/2012/09/tapering-part-ii-taper-weeks-by-sport.html
.
I like to view it this way.
Three weeks run taper
Ten day bike taper
Four day swim taper
I plan on doing roughly the above for IMFL.
For background sake, I hit about 17 or 18 hours of training per week (with every 4th week being a recovery on lower volume). Before taper begins, I will hit 60 mpw on the run 4 weeks out (with an average of 40 mpw over the past several months of base and build). On the bike, I will hit a peak of 12 hours riding (all at or above race power) 3 weeks out. Swimming I will have 3 swims of 4,000 yards per week every week until race week where I will swim on site and as travel allows.
Thanks for all the helpful info. My plan is going to go something like this:
Week 6: 4hr swim, 15hr bike, 4.5hr run(35-38 miles)
Week 5: 3hr swim, 8-10hr bike, 5hr run (38-41 miles)
Week 4: 4hr swim, 13hr bike, 5.5hr run(41-44 miles)
Week 3: 3hr swim, 12hr bike, 3.5hr run (27-30 miles)
Week 2: 5hr swim, 8hr bike, 2.5hr run (20-23 miles)
Week 1: Race week
How does this look?
the more fit you are the more you should probably taper. Never underestimate a good taper.
and how u know that you THAT fit?