2 Week IM Taper

Average Weekly Training Hours 03:45
Training Load By Week
Average Weekly Training Hours 03:45
Training Load By Week

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.

Sample Day 2
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 3
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 4
1:00:00
Foam roller / stretching etc

A good hour of stretching / rolling etc!

Sample Day 4
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 5
0:30:00
Rest Day / Stretch

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

Sample Day 6
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 6
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!

Dan Holmes
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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!