I competing in my first 70.3 race on April 5th. How exactly should I taper my training or should I taper at all?
Well, a basic answer is “taper” these next two weeks in volume. Probably try to get a good couple hard workouts this week/weekend, maybe some race sim (ie all 3 sports and nutrition). Next week reduce volume more but keep active. My plan, which was 12 weeks, has something like this for the last 2 weeks (no day means rest)
M:swim W: swim,speed bike, speed run F:swim, 2:30bike, 35minbrick S:1h run Su:swim 1:30bike
M: short run T: swim, 1hbike Th: swim,1:30bike, 30min run S:short swim/easy spin/test ride
A more precise answer would depend on your fitness, training, and personal recovery tendencies.
See ya in NOLA!
-andrew
Good luck - I always thought taper depends on the person. Personally, my body breaks down a lot, and I need more recovery time. So evaluate yourself, and a big taper could be necessary
I do a 5-day taper with short workouts/ high intensity intervals. But it does depend on your ability level and amount of training you put in up to the taper.
Jodi
Cut your volume but keep frequency and intensity.
To answer your second question YES you should probably taper… this is your big race for the spring, right?!
Taper is essential and it allows your body to “peak” for the race. Less volume, same intensity the week leading up to the race. The day before 15 mins of each sport max. Two days out an ez swim and spin and run. Cut volume by at least 50% the 5 days before that. Check out triathlon.com for more information.