2 Week IM Taper
Author
Dan Holmes
All plans by this CoachLength
2 Weeks
Typical Week
2 Day Off, 2 Other, 2 Swim, 2 Bike, 3 Run
Longest Workout
0:50 hrs swim
1:30 hrs bike
0:45 hrs run
Plan Specs
triathlon
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Summary
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.
Stats
Sample Day 1
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
Sample Day 2
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
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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!
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CD
10 mins steady state riding
60% FTP
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Sample Day 3
Easy paced run for you at a recovery pace plus 4 x 60m strides
*Spend 30 mins post run stretching and releasing!
Sample Day 3
A good hour of stretching / rolling etc!
Sample Day 4
A second rest day for the week, and a good chance to stretch and massage.
Sample Day 5
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
***********************************************************
Sample Day 5
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!