So, I’m 3 weeks out from my first 70.3. This week is supposed to be my last big week with a 2 week taper according to some random plan I’ve been using as my basic outline. Problem is, I’ve gotten sick twice in the past 3 weeks (stomach virus and now sinus infection). I’d still like to get in a few longer workouts that I’ve missed or just didn’t like the results of. I’m thinking of continuing training into that second week and have more of a 1 week taper. Legs don’t feel tired right now seeing as I haven’t been able to push myself too hard recently. I’m assuming it wouldn’t be a big deal to shorten up that taper to say 9 days compared to 14.
If your illness has prevented you from doing your planned build up you won’t have the same level of fatigue. As long as you are feeling back to your old self then I would extend your build and go with a 1 week taper.
So, I’m 3 weeks out from my first 70.3. This week is supposed to be my last big week with a 2 week taper according to some random plan I’ve been using as my basic outline. Problem is, I’ve gotten sick twice in the past 3 weeks (stomach virus and now sinus infection). I’d still like to get in a few longer workouts that I’ve missed or just didn’t like the results of. I’m thinking of continuing training into that second week and have more of a 1 week taper. Legs don’t feel tired right now seeing as I haven’t been able to push myself too hard recently. I’m assuming it wouldn’t be a big deal to shorten up that taper to say 9 days compared to 14.
2 weeks is a long taper. That 2nd week before race day, I’d be doing a normal training week, just trimmed down a little. Probably 10 - 12 hours instead of 14, no long run, probs no more than 12 - 14km, no long ride, max 50/60km. But yeah not a taper as such. And taper week, I’d still probably do 8 hours. You’d really have to smash yourself 2 weeks before a race to have a negative impact on your result.
You will not see ANY fitness gains from a workout for 4-6 weeks, so relax. The only thing you can do now is screw up your race. 2 week taper is by no means long. Do you want to have a great looking training log, or a good race? Arrive at the race venue fresh and your fitness will shine…keep training and throw that away…
I taper 2 days.
To answer your questions in your subject line:
Very
No
.
I think a 2 week taper is not essential but is more important the less fit you are. So if you haven’t been able to train well for the last few weeks and have not done long sessions I would certainly NOT start now. If you were already doing long sessions regularly you might be able to keep that up but you’ll only damage your performance now by trying to squeeze in some long ones.
If I was you I think I’d do some medium sessions that will push you a little but not too hard and mix them with a few shorter higher intensity efforts. The only purpose of longer sessions would be as confidence builders but since they will damage your race performance I’d skip them. You’ll be fine in the race and all the better for not overdoing it in the lead up.
I’ve done 70.3 on with a 2.5 week taper after a heavily interrupted training period (work and illness) and I’ve done it on 8-10 days taper after a near ideal preparation period. I think this is the right approach. When you’re in really good shape you can handle the training and recover fairly quick (so long as you haven’t gone too deep)… If you’re not in great shape, long sessions take longer to recover from and the taper is more critical. You won’t benefit from adding training volume in the last few weeks. You may benefit from keeping some intensity but ensuring enough rest time. Don’t overdo it between now and the race. You can’t undo the missed training, but you can make it worse by trying to compensate.
It depends on what you are tapering from.
20 hour weeks…2 weeks, yes
10 hour weeks…2 weeks, probably not
You will not see ANY fitness gains from a workout for 4-6 weeks, so relax.
That’s just absolutely not true. Not sure why that’s such an oft repeated axiom.
To the OP’s point:
Workout typeIntensity/difficultyWhen you’ll see benefitsSpeed developmentHard1-3 daysMedium1-3 daysVO2 max/HillsHard12-15 daysMedium9-11 daysThresholdHard10-12 daysMedium7-10 daysLong RunHard or Medium4-6 weeks.
You will not see ANY fitness gains from a workout for 4-6 weeks, so relax. The only thing you can do now is screw up your race. 2 week taper is by no means long. Do you want to have a great looking training log, or a good race? Arrive at the race venue fresh and your fitness will shine…keep training and throw that away…
when we talk about half ironman, the taper notion isnt as important and having good fitness is much more relevant. racing on tired legs isnt a big issue if the last 2 or 3 days leading up to the race were light. There is definitly some gain and adaptation happening from workouts within a few days so the 4-6 week time frame isnt relevant.
To answer your questions in your subject line:
Very
No
That’s the gist of it. 2 weeks for a 70.3 is long… There are very few cases that would warrant that.
You will not see ANY fitness gains from a workout for 4-6 weeks, so relax.
That’s just absolutely not true. Not sure why that’s such an oft repeated axiom.
Yeah, 4-6 weeks is way out there. Assuming proper recovery from a hard session(s) you should see benefits within 10 days. At least that’s my metric.
As to the OP - 2 weeks is too long. 4-7 days is enough for a 1/2 unless you are in some kind of deep hole.
You will not see ANY fitness gains from a workout for 4-6 weeks, so relax. The only thing you can do now is screw up your race. 2 week taper is by no means long. Do you want to have a great looking training log, or a good race? Arrive at the race venue fresh and your fitness will shine…keep training and throw that away…
when we talk about half ironman, the taper notion isnt important and having good fitness is much more relevant. racing on tired legs isnt a big issue if the last 2 or 3 days leading up to the race were light. There is definitly some gain and adaptation happening from workouts within a few days so the 4-6 week time frame isnt relevant.
My coaches would beg to disagree with you. In practice, I concur with mine.
More than one way to skin a cat though. I’d much rather be under than overtrained.
I just did my first 70.3 on Saturday (Waterman’s in Rock Hall, MD). I did an olympic exactly 1 week before, which i tapered very slightly for, but also raced at more of a half intensity. Last week (the week before the 70.3) I swam twice, ran a total of about 5k, and didn’t ride at all (traveled for work mid-week). I started the 70.3 feeling well rested and did it in 5:40 excluding a 4:00 penalty for my wife running beside me for about 15 feet (she finished an olympic earlier) and 4:00 lost since I forgot my race belt (it blew out of my shoes about 10 feet away it was so windy, but i know, rookie mistake. This race marked 1 year since my first tri, the sprint at the same location, which i finished in 2:20 or something horrible.
This is long winded (sorry) and i’m no expert, but basically, I agree with the people above who say its more about your fitness going in and less about how perfect your taper was. I’d rather arrive relaxed and with fresh legs even if it meant I lost fitness due to a couple rest days the week before. If I had my choice I would have swam every day except the day before and did one light to moderate bike workout and a short but fast 5-8k run around the middle of the week I see daily swimming as maintaining CV fitness without putting fatigue into legs like a hard bike or run.
I taper 2 days.
Me too
.
So, I’m 3 weeks out from my first 70.3. … I’ve gotten sick twice in the past 3 weeks (stomach virus and now sinus infection). … I’m thinking of continuing training into that second week and have more of a 1 week taper
You likely won’t need two weeks, but dump the idea of ‘making up’ for the lost workouts.
Keep some frequency to the workouts but don’t increase the volume.
Key is getting to that start line healthy.
The hay’s in the barn at this point. Fitness to be gained at this point - none. Injuries due to fatigue - very likely. Here’s what works for me - I do stuff to maintain aerobic fitness about 2 weeks out, and reduce the volume by 20-25% per week.
The less fit aka less fatigued you are the less taper you need. The more fit more fatigued you are the more taper you need.
IMO 14d is way too long for all but the very most fit triathletes.
My guess based on the info in your post is 5d max
You will not see ANY fitness gains from a workout for 4-6 weeks, so relax.
half life of a workout is 7-10d. You are basically saying that if you start working out 4-6 weeks before a race you’ll see no benefit. Then thinking about that in reverse why not a 4-6 week taper since the real benefit of a taper is to shed fatigue?
My coaches would beg to disagree with you
science would tend to disagree with your coaches. Tons of info on ST and Pubmed. Start with searching Andy Coggan’s posts on here, have to go back a few years but he’s put forth a ton of info on this. Science hasn’t changed that much since those on this. You can also search the thread on Wiggins (IIRC) hour record or maybe is was the dude who failed. Andy posted a good 1 or 2 liner on this after someone asked me why I posted that the guy should try again the next weekend.