Only had time for one triathlon this season and have puts all my eggs into the Galveston 5150 on Sept 22 (less than 2 weeks). I used the time crunch triathlete program by Chris Carmichael. This was a very different plan than I am used to. My PR on this course was 2 years ago when I was training for IM Texas and doing lots oflong slow distance. Managed a 2:28. This plan was a lot more LR work with intervals, etc. I have enjoyed the program and feel great, BUT I am beat. Feeling tired and worn out. The program as HIIT throughought this week and even next week. This week has 8:45 training which may not be much to you guys but that is max I have done this year and max week on the program. Next week has 5:45.
I am just wonder if there should be more taper. Last night I did a 1:30 bike with multiple intervals, this morning I did 1:00 run with 5 6minute intervals at LT, and this evening I have masters swim. Should I cut back?
I had an ITU olympic athlete stay over my place. The day before the race, 1 hour swim, lunch 1 hour bike, dinner 8km run. Morning he biked 20k to the race start. In field of 70 he was 30. He races every weekend. So what is this taper thing?
Yeah but I am no Olympic triathlete. 43 year old with aches and pains and no more races for a while. So best performance, keeping working or let body rest?
Maybe the ITU guy would have done better than 30th if he had rested.
Do your normal workouts except perhaps lighten up a bit towards the end of the week. I’m 48 and that’s what I do. Just some light stuff the day before (easy 20 mile ride, short transition run). You really don’t need to taper except for maybe the day or two before.
Well, you are already too late to do a full-on, three or four week taper so you better just go with the one-week variety. For me it is either one week, or three. Two weeks has proven to be bad for me time after time. I show up and feel fine at the start but then really flat and have a mediocre day.
Chad
Taper demands are very different for an IM and an OD race. Three weeks for an OD race is ridiculous. I’d feel so rusty with that. OP- I’d think your schedule of 5:45 of total training next week should be fine, even coming from 9 hours this week. The bulk of that should be M-R with very light and easy days Friday and Saturday to keep the legs loose. Maybe throw in some pick ups on Saturday to open things up a tiny bit.</Not a coach>
Taper demands are very different for an IM and an OD race. Three weeks for an OD race is ridiculous. I’d feel so rusty with that.
It depends on how much you are training. The OD guy might be training as much as the IM guy and may need just as long to come off of his training load and be at peak speed. Ironically, many of my three-week taper to shorter distance races have occurred because of sickness. I went from feeling positively crapping and wondering if I should even show up to some of my best ever performances.
In this case, his volume is low enough that a week is fine and I would agree with you.
Chad
You should be able to fit in at least two regular workouts the week of. An Oly isn’t THAT demanding. Now, mind you, I wouldn’t do any threshold work, but anything else should be fine.
For an A race maybe 2 weeks. As others mentioned, it depends on your training load… and taper means a lot of things. It could be 4 weeks as you shift focus from building power and overall fitness to race specific speed and improving form… sharpening. The actual reduction of intensity and volume is probably just 1 week. Tha last week you goal is to fully recovery but maintain as best as possible hte fitness level your at. For a IM, that period is 3 weeks, and maybe 2 weeks for a 70.3
This however is for an “A” race. If it’s a less important race, you might just rest 2-3 days and essentially train through it and treat it like a hard workout. Racing builds fitness, but tapering it takes away time that could be used for another training block.
Normal workload till Thursday (although if anything is hurting on the run from Tues onwards back it off) Very easy day Friday, just a light swim or complete rest day. Sat do a short swim, bike, run. Race days, 20min run W/U and 15mins swim w/u
