Are there any guidelines you follow for your last race before an iron-distance race? Timing? Distance? Objectives?
As an example, I did Musselman sprint two weeks before IMLP last year — just for fun, just to hang out with friends, just to break the iron-build routine. In general, though, I’m thinking that two weeks might be too close. Any thoughts?
A friend and competitor (who always stomps me) went all out in an olympic race 14 days before, then almost all out in a sprint race 7 days before IM CdA where he PR’d with a 9:55. He PRd in the oly and may have not gone 100 percent in the sprint … He has a well-known coach who I guess approves this.
I’m planning to do an Oly 6 days before my first Half IM. I figured I’d be putting in one last long training day that day anyway. Depends how fast you recover.
I am still thinking if I should be an OLY race one week before my first IM in Sept.
dave
I’m doing Boulder 5430 tomorrow, Wisconsin in five weeks. I’ll let y’all know how it goes. Besides, it seemed like a good idea to get one more race in the week before my longest training week.
Seriously, the plan I’m more or less following calls for a half nine weeks out, an international distance three weeks out. So we’ll see what happens to me in five weeks.
Well at a 9:55 he is fast enough to have that as part of a taper. If you are at 12 hours for example then probably not recommended to race that close. Also depends on your overall program, recovery, etc. Some people respond real well to intensity.
I did the Muskoka Long course 5 weeks from LP. Tupper Lake Half Ironman 4 weeks out and Peterborough half Ironman 2 weeks out. I did limited speedwork during this time frame other than my Wed hard mid week ride (5x60 second sprints, one all out 4.5 min climb and 2x10 min at half ironman race pace). My races were my only other intensity sessions aside from a hard 60 min climb of Whiteface Mtn 3 weeks out (basically high intensity once per week in my build). I was top 12 at Tupper Lake and Peterborough and I felt all these races, forced me into short 2 day tapers and put me in the right mindset mentally for LP (ie mental toughness). Ended up at 10:33 at LP. Did not feel any negative effects from racing. In fact, I think it helped.
I think racing as prep is underrated. As long as you hold back going over the top of hills and cap your effort so you largely stay high end aerobic and produce minimal lactate, then you should be good to go for Ironman.
Good luck
I did a sprint 2 weeks out from Lake Placid and raced it at a 100% effort. In 2003 I raced a 5k as part of a sprint relay (90% effort). I don’t feel either affected my IM performance. If I raced an Olympic 1 week out I don’t think I’d push it 100%.
I am still thinking if I should be an OLY race one week before my first IM in Sept.
dave
I personally would not recommend that , although I am not a coach , just my .02cents.