Pre-taper IM training question

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2011-04-29 9:06 PM

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Subject: Pre-taper IM training question
I am four weeks out from IM China and had a question regarding my last large(-ish) ride two weeks out from the IM. Should I ride 144km or ride 106km and run 10km (BRICK)? After that session I enter my taper. FWIW, the week before (3 weeks out) my long ride will be 177km.

2011-04-29 10:45 PM
in reply to: #3474353

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Subject: RE: Pre-taper IM training question

Cool IM China...what a great adventure! We have three daughters adopted from China so it has always been sort of dream race for me but unlikely possible due to the cost to get there but more I don't race when it is hot and humid.

Are you following a plan? If so I'd suggest keep following it.

2011-04-30 7:21 AM
in reply to: #3474444

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Subject: RE: Pre-taper IM training question
KathyG - 2011-04-29 11:45 PM

Cool IM China...what a great adventure! We have three daughters adopted from China so it has always been sort of dream race for me but unlikely possible due to the cost to get there but more I don't race when it is hot and humid.

Are you following a plan? If so I'd suggest keep following it.

This ^^^^^^

2011-05-01 2:43 AM
in reply to: #3474353

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Subject: RE: Pre-taper IM training question

Thanks for the input. Regarding the plan question - not really following a plan as I travel too much. I do watch the aggreate volumes in the BT IM intermediate plan to keep me honest. I generally put in more time(-ish) than the BT plan.

The driver behind my question is that I found that too much taper leaves me flat for the race, so I tend to taper less than others. That being said I was trying to figure if a 90 mile ride 2 weeks out is a little much. I suspect I will make the call that week depending on what other rides I might be able to get in that week.
2011-05-01 2:44 AM
in reply to: #3474353

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Subject: RE: Pre-taper IM training question

Thanks for the input. Regarding the plan question - not really following a plan as I travel too much. I do watch the aggreate volumes in the BT IM intermediate plan to keep me honest. I generally put in more time(-ish) than the BT plan.

The driver behind my question is that I found that too much taper leaves me flat for the race, so I tend to taper less than others. That being said I was trying to figure if a 90 mile ride 2 weeks out is a little much. I suspect I will make the call that week depending on what other rides I might be able to get in that week.
2011-05-01 7:36 PM
in reply to: #3475544

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Subject: RE: Pre-taper IM training question
swiss tri - 2011-05-01 2:44 AM


Thanks for the input. Regarding the plan question - not really following a plan as I travel too much. I do watch the aggreate volumes in the BT IM intermediate plan to keep me honest. I generally put in more time(-ish) than the BT plan.

The driver behind my question is that I found that too much taper leaves me flat for the race, so I tend to taper less than others. That being said I was trying to figure if a 90 mile ride 2 weeks out is a little much. I suspect I will make the call that week depending on what other rides I might be able to get in that week.


I will throw down about 4 hour ride my first taper weekend, that should put me right around 80 miles. It'll be 14 days before IMTX, which I'm doing...so personally, I don't think 90 miles 2 weeks out is a little much. I am following Fink's competitive plan.


2011-05-01 8:55 PM
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Subject: RE: Pre-taper IM training question

I've used a coach for all my tris so they do my training and plan my taper. Over the years I've changed my tapering based on what has work and hasn't. My coach now uses a program that helps determine ideal taper for each sport based on my training data using RaceDay.

I tapered 3 weeks for my first IM, I was so fatigued going into taper, my coach reduced my training for taper. I think I lost fitness during taper.

Second IM, I ran 16 miles 10 days before my IM and felt fantastic so did short 9 day taper...felt good race day.

Third IM, I tapered different for each sport. Longest on run, shortest on the swim actually did IM distance swim 5 days before race. Different tapering worked well.

I've done long rides in the 10-14 day range before IM usually shorter than my longest ride and it feels short and helps me on many levels.

I'd suggestion to listen to your body. 2 weeks out allows you to recover well if you are well trained for race.

2011-05-02 3:59 AM
in reply to: #3474353

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Subject: RE: Pre-taper IM training question
Thanks a lot. I will plan to do the 144km.

Side note - LBS just stripped my headset during a clean and tune. The closest Felt dealer is in Singapore. Grrrrr.
2011-05-02 8:47 PM
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Subject: RE: Pre-taper IM training question

Just re-read an article by Matt Fitzgerald he penned back in November.  This fits your question

Four to five weeks before you race an Ironman, do what I call a metric Ironman. As you know, an Ironman features a 112-mile bike leg and a 26.2-mile run. A metric Ironman workout consists of a 112K (69.6-mile) bike leg and a 26K (16.1-mile) run. That’s about two-thirds of what you will have to do on race day, which is about perfect in terms of simulating the Ironman challenge without overtaxing your body. Perform both the bike and the run at close to Ironman race intensity. (You can even start with a 2.4K [1.5-mile] swim if you like.)

2011-05-02 9:20 PM
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Subject: RE: Pre-taper IM training question

I'd never do a 70 mile bike/16 mile run brick ever in IM training let alone 2-3 weeks before an IM.

I max out my long runs at 2.5 hours and do race rehearsals of with run max of about 45'.

I'd be leary of picking out certain workouts out of a plan, article or book 3 weeks prior to an IM or any other time in last couple of months prior to IM.

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