2 weeks to go - how is my plan?

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2015-05-25 1:03 PM

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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

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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

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Master
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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
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