I am doing my first Half IM next month and have a 1.5 week taper on my training schedule. This is purely from reading Training Bible and other publications, no experience for this…what have you done before a HIM that worked?
Thanks!
there’s not one correct answer to your question. Athletes are individuals and train differently. A taper of a guy that trains 30hrs a week will be different than the taper of a guy that works out for 10hrs a week. Play around with it and you will learn what works best for you. In my opinion, the main purpose of an IM and HIM taper is to allow your body to recover and fully load your glycogen stores.
Reduced training volume and intensity in combination with increased carbohydrate consumption will increase your glycogen stores and thus help prevent bonking during the race. Make sure to consume plenty of calories during your rides and also eat immediately after your training to maximize muscular uptake of those energy stores. With immediately I mean right after you are done.
Here is what I personally like. Two weeks before the race I like to ride long. Many hours at moderate intensity with some sprints. I also reduce my running volume (my nonexistent running volume…) the week before the race. The week of the race I ride and swim for 1-2hrs. Two days before the race I rest. The day before the race I ride easy for 30min. I do this ride immediately before I eat to maximize carbohydrate absorption by the muscles.
find out what works best for you. Plenty of races to learn, plenty of races to race…
good luck,
daniel