The perfect Ironman 2 week taper - Saturday Race

Average Weekly Training Hours 09:24
Training Load By Week
Average Weekly Training Hours 09:24
Training Load By Week

Tapering is a very important part of exacuting a great race. A lot of people often think that this is a time to really put their feet up and relax. However, an ironman triathlon is a long event and the body needs to be ready for the physical demands of a race will take even the best athletes 8-9hrs. This two week plan is one I've perfected with the professional athletes I've worked with over many years. For a more personalised plan you can contact me via my website www.performanceadvantage.co.nz or email me will@performanceadvantage.co.nz

Sample Day 1
1:10:00
3400m
Goldielocks Set

200 easy freestyle
100 pull buoy ↑ B5s ↓ B3s
2 x 50 fins
1. 25 6/1/6 + 25 freestyle
2. 50 broken arrow
200 pull buoy and optional paddles
100 freestyle moderate pace
2 x 50 pull buoy (12 ½ scull # 1 + 12 ½ doggy paddle + 25 freestyle)
4 x 100 freestyle (25 easy + 25 moderate + 25 fast + 25 easy) (+10s)
All at CSS/100 pace and all with 20s recovery between each
4 x 100
1 x 200 (Baby Bear)
4 x 100
1 x 300 (Mamma Bear)
4 x 100
1 x 400 (Papa Bear)
100 Choice

Sample Day 1
1:42:00
84.8TSS
Sweet Spot 2x 20min

Building strength and aerobic threshold by working at top end half IM power for short periods of time.

Sample Day 2
2500m
Rhythmical Speed

200 easy freestyle
200 fins ↑ 25 Javelin L + 25 freestyle B-Right ↓ 25 Javelin R + 25 freestyle B-Left
100 pull buoy (12 ½ scull #1 + 12 ½ doggy paddle + 25 fast)
3 x 100 pull buoy and optional paddles building to fast throughout the 100 (+10s)
30 x~50 fast freestyle (+15s) as below:
5 x 50 @ base rate stroke rate
5 x 50 @ base rate stroke rate + 3 SPM
5 x 50 @ base rate stroke rate + 6 SPM
5 x 50m @ base rate stroke rate + 9 SPM
5 x 50m @ base rate stroke rate + 12 SPM*
5 x 50m @ base rate stroke rate + 15 SPM*
200 Choice

Sample Day 2
0:45:00
Steady run

This run should include a nice gradual warm-up (15min) as not to strain any muscles. The steady section will be 20min at half-ironman intensity with a focus on leg turn-over and relaxed upper body. 10min cool-down with drills.

Sample Day 4
5000m
5km Pyramid

There is no warm-up to simulate the feel of having to get straight into a 3.8km swim.
All on CSS +5 - 10sec rest
100 freestyle
200 freestyle
300 freestyle
400 freestyle
500 freestyle
400 freestyle
300 freestyle
200 freestyle
100 freestyle
All on CSS +4 - 10sec rest
100 freestyle
200 freestyle
300 freestyle
400 freestyle
500 freestyle
400 freestyle
300 freestyle
200 freestyle
100 freestyle

Sample Day 4
1:00:00
93TSS
40 second intervals

High power, high intensity and great for improving efficiency.

Sample Day 5
0:30:00
Light run

Very light with 5x 100m strides (hard effrots) to keep the legs turning over.