what does your training week look like for a saturday A race?
My last Oly I went sub 2:10
I get lazy with my training logs… but my key workouts were something like:
Tue - 9x400 at T pace, equal rest
Thursday - swim 1500m, drink plenty of beer
Fri - am 1500 swim, pm Beer Mile, then party hard
Sat - off
Sun - race
What’s my point? It’s not what you do in the final week… it’s what you’ve done leading up to the final week.
I swear the beer mile on Friday helps though… 
I kid you not, my best workouts are on 5+ beer nights, too scared to do it the night before the race however.
It’s the carbs…
Sh*t, I’m hoping to go sub 3 hour on my next Oly, can’t even comprehend anything under 2:30…but then again I swim like a lead balloon…
Monday - Easy swim,bike,run. Lotsa fatty junkfood
Tuesday - Easy swim, bike, run. More fatty junkfood
Wednesday - Travel - Hard run, track type workout with lots of form work. Usually 30 minutes in duration. Cool down on the run start and finish at the course. Cut out the junk and go lean meats with pasta and veggies.
Thursday - Hard bike, 5 minute intervals for 30 minutes. Cool down and ride a loop of the course. more lean meats with pasta and veggies
Friday - Easy swim with some super short intervals. Swim the course. Do it early around the same time the race would be. cut out the meat, hydrate well, normal portion of carbs.
Saturday, do some short strides…warmup in water 10 minutes or so before start, then race.
do you want a taper week or do you want to know what the previous 4months look like?
A taper is great, but it helps to have put in the hours for 3-6mo prior to tapering.
“do you want a taper week or do you want to know what the previous 4months look like?”
yes, the taper. Feel pretty god about all the work up until this point. thanks.
Monday: 4k swim, 2hr eazy ride
Tuesday: 3,2K swim, track workout totalling 1hr with 8x300mts Zn4 with 1’ recovery
Wednesday: 3,1K swim, 1h30 eazy ride with 8x1’ race pace
Thursday: 30’ eazy run
Friday: 2,5K swim, 45’ eazy ride, 20’ eazy run.
Sathurday: ALL OUT.
The key is “easy”. Your training should be done before you taper. When you get within a week from race, every minute you spend resting is one second faster you will be on race day. You will probably feel very good leading to the race but still go EASY. Hit your “mental” brakes.
awesome. thanks for sharing.
I’m a lot older than Klep (and slower), so my race week would have about 1/2 his volume, but about the same amount of intensity. One run of about 40 minutes, another of about 30. Couple of 1 hour rides. All the rides and runs would have 4-6 race pace intervals in there, with the intervals at 1-4 minutes. A couple of swims with 45 minutes or so duration and some longer intervals there (400 or 500m).
do you want a taper week or do you want to know what the previous 4months look like?
A taper is great, but it helps to have put in the hours for 3-6mo prior to tapering.
just curious to see if I what type of track I am on, what do the previous 4 months look like?