2 Week IM Taper

Author

Dan Holmes

All plans by this Coach

Length

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

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:37
Training Load By Week
Average Weekly Training Hours: 04:37
Average Weekly Breakdown

Dan Holmes

Profile PT

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!

Back to Plan Details

Sample Day 1

2500m
0.713161778754812TSS
Endurance Swim: 2.5km

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

1:05:00
IM pacing on the turbo

AIM
Purely to dial in your race pace. Focus on your position, staying aero.

***********************************************************
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
***********************************************************

Sample Day 3

0:45:00
5mi
45 mins General Aerobic Run, 4 x 60m strides

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

1:00:00
Foam roller / stretching etc

A good hour of stretching / rolling etc!

Sample Day 4

0:30:00
Rest Day / Stretch

A second rest day for the week, and a good chance to stretch and massage.

Sample Day 5

1:30:00
90 Min ride with 30 mins at IM Effort

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

0:20:00
20 mins short run off the bike

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!

2 Week IM Taper

$5.00 - Buy Now