2 days before 2nd sprint

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2008-08-13 6:41 PM

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Expert
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Harrisburg, PA
Subject: 2 days before 2nd sprint
I have 2 days before my second (sprint) tri which is this Sat. Suggestions on how best to use those two days. Here's what I did the rest of the week...

Sat.-Rode 56 miles. 3hours, 43 minutes, 15 m/hr. average.

Sun.-Day off.

Mon.-Ran 12 quarter mile intervals at Wm. Penn track. Quarter mile trot/quarter mile accelerated. 24 minutes, 7:58 pace total.

Tue.-Swam 1x1000 at the pool where the tri wil be held. 23 minutes, 2:20 /100yrds. average. Short break and rode bike 18 miles on the tri course. 59 minutes, 18:23 m/hr. average.

Wed.-Ran 7.45 miles. 1:04 total, 8:41/hr. pace.


2008-08-14 9:26 AM
in reply to: #1601911

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Elite
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Whispering Pines, North Carolina
Subject: RE: 2 days before 2nd sprint

You seem to have your training more in order than I do, but I think I've read somewhere that you should reduce your training by 15-20% during the taper...

I have a sprint on Saturday as well. My plan has been to take it easy this week while still incorporating workouts. It helps me stay in that mindset.

Maybe somebody that knows more about it than I do (probably anyone, at this point) will chime in.

Good luck in your tri... 

 

2008-08-14 10:31 AM
in reply to: #1601911

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Subject: RE: 2 days before 2nd sprint
Which sprint are you doing on Sat? I am racing as well on Sat.

I would also be interested in what others have to say as this will only be my 4th ever Tri (still trying to figure things out) but here is what my week looks like

Mon - Weight Room: Bench & Barbell Row moderate weight.
- Run - 17 Min total as 5 Min easy, 7 Min fast, 5 Min easy
- Swim - 10x50 (40 sec per 50)
Tues - Bike 35 Min total as 15 Min easy-moderate, 15 Min fast, 5 Min cool down
Wed - Swim 3x300 (middle 300 at race pace)
Thur - Off
Fri - Swim 5x100 (just focusing on technique this day)

My overriding philosophy on race week is to go w/ short distances at race or slightly above race pace.
2008-08-14 10:45 AM
in reply to: #1601911

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Subject: RE: 2 days before 2nd sprint
Might want to do a brick today and rest Friday.
2008-08-14 10:54 AM
in reply to: #1601911

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Pro
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Bellingham, WA
Subject: RE: 2 days before 2nd sprint
Last sprint of the year for me this Saturday. My week looks like:

Saturday: 95 min on trainer
Sunday: Family Reunion
Monday: 4 x 450m OWS @ 1:45/100, 5k run @ 9:00min pace
Tuesday: Rest. Did something with the family
Wednesday: 2 x 450m OWS @ 1:30/100, 35 min on bike trainer
Thursday: 15 mile easy ride
Friday: 2 x 450m OWS @ 1:45/100, 10 mile easy bike
Saturday: Race

I have a very sore achilles tendon so I have to keep running at a minimum. Last two days of the week I try to keep moving the muscles but want to be fresh on Saturday.
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