Team Sirius - Taper Plan This 10 day Taper is an excellent plan allowing for you all your hard work in training, to pay off effectively in your upcoming 70.3 or Olympic distance race. I recommend this mostly for athletes already training on one of my Ironman, or Half Ironman plans. Many of us like to race during the major build up to our key race. This is a great way to gauge where you are at, and also to gain invaluable racing experience. This plan is based on a Sunday race, but can be adjusted to work for a saturday race. One strong recommendation, if you are on a strength training program, do not do any heavy strength workouts during this week. Instead keep up any mobility exercises and or/ core activation. This plan will have you feeling fit, feisty and fully ready to fire on the big day!
The longest this ride should be is 3 hours and the effort is purely aerobic, conversational.
1 hour run ONLY.
I encourage you to keep this aerobic and comfortable throughout.
Do 20 mins easy then add in some "feel good" pickups..perfect form. 20 seconds building to fast...with 40 seconds easy jog between each one.
rest of run aerobic. have fun, keep good form!
200 easy swim
2x100 : drill 50/ swim 50.
4x50 with 25 FAST/ 25 easy swim on 20 seconds rest.
8x25 kick to flush out the legs from the run. all with 10 seconds rest.
15x100 all on same interval giving you 3-5 seconds rest at a strong aerobic effort. get into a good rythm
200 warm down and done.
This will be your biggest swim of the week. I like to do a good speed set to prepare your body for a great swim in the race on the weekend.
warm up: 400 drill 50/swim 50.
4x100 with 25 fast/ 75 easy on 15 seconds rest.
8x50: 1 kick. 1 drill. 1 swim. 1 with 25 FAST all on 10 seconds rest.
#1: 50 FAST!! stop get your time. swim 150 very very easy.
#2: 100 FAST!!! stop get your time . swim 100 very very easy.
#3: 50 FAST!! stop get your time . 150 very easy.
#4: 200 RACE PACE.
#5: 200 easy swim
and repeat set.
Bike: warm up 20 mins. Do some one leg drills for "feel" and then 5x20 seconds hard pickups to get the hr up and feel ready to go.
3x6 mins HARD RACE PACE effort. ( so if you are going to race an olympic distance race, go 40km TT effort...if you are doing a half ironman...do 90KM TT pace for all these efforts.) 3 mins easy spin between each. After the last one...transition quickly into your run shoes...
we will do 15 mins: 5 mins 5 seconds per mile or 10 seconds per KM faster than expected race pace..5 mins expected race pace..and then finish by stepping it up a bit...5mins another 5 sec per mile, or 10 seconds per km faster than race pace.
warm down EITHER 2-3km on the run, or 20 mins on the bike.
keep this easy, don't get excited about racing and push too hard, this should be conversational and more of a flush out jog.
800 swim with pull buoy and band for form, strenth and efficiency.
8x50: with 25 FAST/ 25 easy on 20 seconds rest..paddles only for Ballistic power.
8x100 all on 20 seconds rest...
you will do 2 easy. 2 a bit stronger and then the last 4 race pace.
warm down 100 and done.