How effective is your peak/taper method?

Triathlon Forum
1

It’s time to taper off from the 10-14 hour weeks I’ve been putting in. I have just under 2 weeks until a half-IM. I had a hard weekend, and took a rest day, and am beginning a taper.

I’d like to hear what advice some have… not your specific s/b/r plans, but rather the general concepts that were and weren’t successful. For example, chopping running down to <X miles, limiting intensity to X after Y number of days to go, sleeping more, etc.

2

I don’t race a whole bunch but over the years I’ve refined my IM taper to where I’m very happy with it. This may not work for everyone however.

  1. My last run (10-15km) is 7 days before race day
  2. My last bike (60-80km) is 6 days before race day
  3. my last swim (2km) is 5 days before race day.
  4. I don’t do ANY last minute training or staying loose or spinning etc.
  5. For the last 4 days before IM I chill out. I fuel and hydrate and vegitate. I lie down alot.
  6. By race day I’m champing at the bit to get going.
  7. The chilling out phase is critical. I do a bunch of imaging. I listen to motivational music (Rolling Stones “Don’t Stop” from the “40 licks” CD is a current fav) and I try to stay away from family and Iron virgins that are all hopped up on adrenaline
  8. Race day shows up and I’m Pumped but not overly so and I’m really in a good place physically and mentally.
3

Interesting. I like the chilling out aspect.

I suspect I’m over-reached from a very tough week, going into these last two weeks. Not doing any “last minute training” as you put it is probably a good idea.

4

Is anybody else’s advanced editor not working?

90% of my 1/2 IMs are prep for IM, so basically no taper.

But since I’m no help for 1/2, I can offer some general advise: Reduce the quantity of training, but not the frequency or intensity.

Good luck…

5

Is anybody else’s advanced editor not working?
reply]

Yep.