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 an essential part of executing a great race. A lot of people often think that this is a time to 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 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 5
0:30:00
Light run

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

Sample Day 6
1:30:00
Long(ish)

Keep this as an easy zone 2 run that feels comfortable the whole way. The main goal is to keep an aerobic stimulus in the legs over a long duration. This is not a run to try and gain fitness or an extra edge. That work has been done.

Sample Day 9
0:30:00
Run after swim steady

No need to warm-up as you'll be ready to go from the swim. Build straight into Ironman pace and then continue to build to half-ironman pace over 20min. Finish with 5x 100-150m strides (Hard efforts) with 30sec recovery and cool-down.

Sample Day 11
2:00:00
Recon ride

This is a steady aerobic ride. This is a good chance to checkout out the hardest or most technical part of the course. It's also a good idea to drive a lap of the course if you can't ride it due to weather so you can note down landmarks/distances for when hilly sections maybe coming up. This will help with pacing.

Sample Day 11
0:15:00
light jog off the bike

Just getting the legs moving and running through transition practice. Your legs have a lot of work to do on Saturday so it's best to keep running to a minimum to allow them to freshen up.

Will O'Connor - PhD
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Performance Advantage

I have PhD in sports science and work with many top endurance athletes. Personally, I love trail running, but will compete in almost anything endurance based.

My coaching philosophy is built around educating athletes and taking time to understand their personal situation and sporting goals.