Hello fellow STers,
Since there seems to be many different viewpoints on what a shakeout routine would be in the 1-2 day period prior to a race. Interested to hear what the ST gurus have to say.
It would probably also be helpful to list what distance the workout(s) are for.
This is my go-to for pretty much any distance.
I do a modified version of the Aussie Carb Run.
I can always count on Slowtwitch for some incredible responses. Thanks for the laugh.
I think I would actually pay money to see you do that!!!
Where do you find this stuff?
This is my go-to for pretty much any distance.
I have to admit, this is my pre race workout which can function as my LT work as well. http://m.youtube.com/watch?v=TqqxghmEDyI
I jsut do short runs that might include some tempo running to keep the legs fresh and some strides. Too much of a PITA to go for a swim at most venues, but something I might still consider. I don’t like riding too days out. Most races are in busy parts of cities where you have to stay and in my mind too much risk wth little to gain, in terms of breaking the bike, tearing up a race tire, etc. Too hard to make major repairs and scramble for replacements with <24 hours. Risk vs. reward in my mine is terribly skewed towards risk.
The only time I felt flat at a race, was this year where i spent way, way too much time on my feet walking around the 2 days before my race at the Hyvee Triathlon. I wasn’t flat because i didn’t go for a 15-20 mile ride 2 days before. Seems like I saw a couple FOP elites out doing the same the day before at my hotel. Just going for an easy run.
You kidding? You know these guys do a 100 mile tempo ride and 12 mile run with sprints mixed in the day before an Ironman. Are you slacking off? 
I like to do all three sports the day before, short and sweet. 30 min run made up of 20 min easy, 4 x 1 min at race pace or a little faster. 45 min ride of 30 min easy, 4 x 1 min at race pace or a little faster. 20 min swim of 10 min easy, 4 x maybe 25 yards at race pace or a little faster (preferably open water in the water I will be racing the next day). These workouts leave me feeling sharp and loose, so race morning can just be a swim warm up and good to go. Some people think 95 minutes of “training” the day before the race is too much, but that’s really relative to how much your weekly training hours are.
This is my go-to for pretty much any distance.
Thanks!!! I needed that this morning.
The day before a big race I ride 45 to 60 minutes easy to moderate. Maybe run 15 min
Two days before…Swim 30 minutes run 30 minutes
jaretj
This is my go-to for pretty much any distance.
I shake out whilst watching this prerace shakeout: http://www.youtube.com/watch?v=ZfkwW4GgAiU
Then go to bed.
Wait, what were we talking about?