2 Week IM Taper
Author: Dan Holmes
Length: 2 Weeks
Tags: triathlon
Typical Week: 2 Day Off, 2 Other, 1 Swim, 1 Bike, 2 Run
Longest Workout:
0:50 hrs swim
1:30 hrs bike
0:45 hrs run
Event:
Ironman Taper
Author: Dan Holmes
Length: 2 Weeks
Tags: triathlon
Typical Week: 2 Day Off, 2 Other, 1 Swim, 1 Bike, 2 Run
Longest Workout:
0:50 hrs swim
1:30 hrs bike
0:45 hrs run
Event:
Ironman Taper
2 Week IM Taper
A drastic reduction in volume over this two week period! This is the period where you can really focus on resting, eating well, stretching, foam rolling, and keeping the sessions relatively short. Try and keep work commitments low, and focus on the race.
A steady state, 2.5km continuous swim. Boring, but will help to ease out some of the stiffness from last week
No warm up, just straight into the swim, using the sighting techniques learnt last week, trying to find a rhythm.
You should be close to target race pace for this
AIM
Purely to dial in your race pace. Focus on your position, staying aero.
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WU
10 mins steady state riding
60% FTP
***********************************************************
MAIN
45 mins at target IM Effort
70-75% FTP
Choose a cadence you feel comfortable maintaining for this. Just sit on it and hold it!
***********************************************************
CD
10 mins steady state riding
60% FTP
***********************************************************
A good hour of stretching / rolling etc!
Easy paced run for you at a recovery pace plus 4 x 60m strides
*Spend 30 mins post run stretching and releasing!
A second rest day for the week, and a good chance to stretch and massage.
NOTES
A reasonably short ride with 30 mins at target pace to keep you dialled in
***********************************************************WU
30 mins steady state riding @ 60-65% FTP
***********************************************************
MAIN
30 mins at target IM Effort
@ 70 - 75% FTP
***********************************************************
CD
30 mins steady state riding
@ 60- 65% FTP
***********************************************************
An easy run just to give your legs the feeling of running off the bike.
*Spend a good 30 mins stretching and rolling out after the workout!
My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!