General Discussion Triathlon Talk » 2 weeks to go - how is my plan? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2015-05-25 1:03 PM

User image


553
5002525
St Catharines, Ontario
Subject: 2 weeks to go - how is my plan?

2 weeks less a day to my first sprint of the season. Training has gone great with barely a session missed. My sprint is:

750m swim

30km bike

Profile

7km run (rolling trails)

and my target is to break 2 hours.

Not sure how to manage my last two weeks. So far the plan is:

Today: Swam at the pool. Race distance and then some form and speed drills.
Tue: Run 9 or 10km with two decent hill climbs.
Wed: Ride to work (10km) and then (30km home with 400ft of climbing)
Thursday: Swim drills (maybe also bike commute)
Friday: Ride to work (10km) and then (30km home with 400ft of climbing)
Saturday: Pick up wetsuit and OWS to practice in the suit.
Sunday: Run 9 or 10km slow.
Monday: Swim at the pool. Race distance and then some form and speed drills.
Tue:Run 9 or 10km with two decent hill climbs.
Wed: Ride to work (10km) and then (30km home with 400ft of climbing)
Thursday: Swim drills (maybe also bike commute)
Friday: Commute too and from work, easy pace
Saturday: Rest

Sunday: RACE DAY!!

I am essentially mainataining my training routine up until 3 days to go. Do I need to taper more? Anything I should add?



2015-05-25 7:21 PM
in reply to: badmo77a


1055
10002525
Subject: RE: 2 weeks to go - how is my plan?
You'll know better than anyone else if that volume during race week is too much or too little. But generally, race week should be a light week with little bits of intensity to avoid feeling flat. The only suggestion I'd have is to take off Friday, and then do a very short bike/run on Saturday just to loosen your legs up some.
2015-05-25 8:16 PM
in reply to: #5117914

User image

Member
622
500100
Franklin, TN
Subject: RE: 2 weeks to go - how is my plan?
I'm more of a fan of resting the day before...but that's just me. My only suggestion would be to add an easy 5k run on Thursday...otherwise you will not have run from Tuesday until race day.
2015-05-26 11:53 PM
in reply to: 0

User image

Master
2759
20005001001002525
Los Angeles, CA
Subject: RE: 2 weeks to go - how is my plan?
I think you should taper more. I generally decrease at least 25% of the overall volume but put in a bit of some race pace efforts during the week before a sprint triathlon. I definitely wouldn't run 9 miles or run a 10K Tuesday. In addition do that I wouldn't bike that much on a Wednesday either.

Now if your upcoming race isn't an A race then keep up with the volume and train through this triathlon and rest a bit after. Then continue training for your A race if you have one.

Edited by kloofyroland 2015-05-26 11:54 PM
New Thread
General Discussion Triathlon Talk » 2 weeks to go - how is my plan? Rss Feed  
RELATED POSTS

Making a 10 week plan, a 12 week plan

Started by Aly_mc
Views: 1035 Posts: 3

2014-03-08 10:49 AM Aly_mc

Bronze HIM 20-week plan swim terminology - week 12

Started by Tyrell
Views: 1066 Posts: 6

2009-07-29 3:09 PM ChrisM

Ironman plans - Intermediate vs beginner silver 20 week plan

Started by ballyard7
Views: 1386 Posts: 5

2009-04-14 2:31 PM mrbbrad

Training Plans for Multisport Athletes vs Triathlete Magazine's Essential Week-by-Week Training Gui

Started by jdevito20
Views: 2245 Posts: 7

2008-05-12 5:15 PM Aikidoman

Finished run/walk portion of aggressive plan...4 weeks to go

Started by gsmacleod
Views: 695 Posts: 6

2004-11-08 7:43 AM gsmacleod
RELATED ARTICLES
date : July 19, 2009
author : mikericci
comments : 0
This training plan has only 2 workouts per sport per week and peaks at 7.5 hours per week of training. Use this plan if you are time constrained or if you want to focus more on your family.
 
date : November 20, 2007
author : mikericci
comments : 0
Executing this full Ironman plan for 17 weeks would give people with one Ironman under their belts very good preparation for a 2nd and 3rd. Preferably, you should have a 6:30 or faster HIM time.
date : October 26, 2005
author : mikericci
comments : 0
This Intermediate 20 week plan is a quick ramp up in overall volume, but with 20 weeks to train only, it is a gradual and safe approach because of the alternating weeks of the long run/bike.
 
date : October 24, 2005
author : mikericci
comments : 0
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum volume is around 7 hours toward the end of the 12 weeks.
date : October 24, 2005
author : Team BT
comments : 0
This training plan allows you to add two days of strength training to any other plan
 
date : October 24, 2005
author : mikericci
comments : 0
The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is around 11 hours.
date : May 9, 2005
author : mikericci
comments : 0
Athletes should have completed at least one Olympic distance triathlon or swim 500 yards consecutively / bike 15 mile consecutively / run 3 miles consecutively.
 
date : May 9, 2005
author : mikericci
comments : 0
Sprint distance athletes should have completed 1-3 sprints and/or be able to swim 200 yards consecutively / bike 8 mile consecutively / run 1.5 miles consecutively.