How to peak for IM race?

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2008-10-25 1:54 PM

Expert
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Subject: How to peak for IM race?

OK, next week is my last high volume training week.  So what is not just the best way to taper, but how do you peak for your IM race?

Race week is very light, but what are the keys to peak the last 2 weeks prior to race week?

2008-10-25 2:53 PM
in reply to: #1765724

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Master
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Royersford, PA
Subject: RE: How to peak for IM race?
Depends what age group you are in? If you are in the M35-39, I highly reccommend nothing but pizza, beer , and chicken wings for the last few weeks.

Seriously, I just turn down the volume the last 2 weeks and just go thru the motions the race week. You can still throw some intensity and mini bricks, but mainly try and tune your mental game and let your body recover and be fully charged for the race. Make sure you adjust your eating habits to accont for the lower training volume. I gained about 7 pounds during my taper for IMFL a few years back thanks to that.
2008-10-26 5:51 AM
in reply to: #1765724

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Extreme Veteran
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Boulder, CO
Subject: RE: How to peak for IM race?

I think that most of us worry too much about the last three weeks.  The key block of training IM is what is done 4-11 weeks out.  So the best way to race well for IM...

 1 -- have a simple, moderate plan that you can hit no problem

 2 -- when you have the time, energy, weather -- extend your endurance with Big Day Training and/or Bike Volume overload

 3 -- resist the urge to do anything that puts "tomorrow's training" at risk // avoid workouts and approaches that risk your consistency

 4 -- understand that ultra-endurance success is a multi-year journey // be patient with your body

 Off the top of my head those would be the key things.  A longer answer is in the article that I wrote for the USAT manual... 

http://www.coachgordo.com/gtips/endurance_essentials/coaching_ironman_athletes.html

 Hope this helps,

g

 

2008-10-26 7:58 AM
in reply to: #1765724

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Subject: RE: How to peak for IM race?
One small thing I've found, is that when traveling for big races I can end up on my feet for too long during race week.
With Airport lines, Registration, Grocery shopping, Expo-ing, etc. I really need to make a point of sitting down when I can, or even better lying down in the motel room. In the past when I haven't made a point of it, I also end up standing and chatting for surprisingly long periods of time with other athletes, friends and family wherever we may be.
This race week, I'm gonna bike the run course no later than Thursday for a Sunday race, drive the bike course, do some easy swims, and sit/lie the heck down.
2008-10-26 8:10 AM
in reply to: #1766278

Iron Donkey
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Subject: RE: How to peak for IM race?
GordoByrn - 2008-10-26 5:51 AM

I think that most of us worry too much about the last three weeks.  The key block of training IM is what is done 4-11 weeks out.  So the best way to race well for IM...

 1 -- have a simple, moderate plan that you can hit no problem

 2 -- when you have the time, energy, weather -- extend your endurance with Big Day Training and/or Bike Volume overload

 3 -- resist the urge to do anything that puts "tomorrow's training" at risk // avoid workouts and approaches that risk your consistency

 4 -- understand that ultra-endurance success is a multi-year journey // be patient with your body

 Off the top of my head those would be the key things.  A longer answer is in the article that I wrote for the USAT manual... 

http://www.coachgordo.com/gtips/endurance_essentials/coaching_ironman_athletes.html

 Hope this helps,

g

 

I'm sure glad you're here!!  Thanks again for another fine piece of information!

2008-10-26 11:10 AM
in reply to: #1766327

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Nor*Cal
Subject: RE: How to peak for IM race?
1stTimeTri - 2008-10-26 6:10 AM
GordoByrn - 2008-10-26 5:51 AM

I think that most of us worry too much about the last three weeks. The key block of training IM is what is done 4-11 weeks out. So the best way to race well for IM...

1 -- have a simple, moderate plan that you can hit no problem

2 -- when you have the time, energy, weather -- extend your endurance with Big Day Training and/or Bike Volume overload

3 -- resist the urge to do anything that puts "tomorrow's training" at risk // avoid workouts and approaches that risk your consistency

4 -- understand that ultra-endurance success is a multi-year journey // be patient with your body

Off the top of my head those would be the key things. A longer answer is in the article that I wrote for the USAT manual...

http://www.coachgordo.com/gtips/endurance_essentials/coaching_ironman_athletes.html

Hope this helps,

g

 

I'm sure glad you're here!! Thanks again for another fine piece of information!

+1.

A little late in the season, but I *just* picked up your book last week from a friends recommendation (also just found out there's a 2nd ed. coming).

Lots of great tips and training plans in the book and I wished I had picked it up earlier this season.

-ak-



2008-10-26 4:33 PM
in reply to: #1765724

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Subject: RE: How to peak for IM race?
FOLLOW THE PLAN!

whatever plan you are on- FOLLOW IT!

I have tried taking so much advice from many others- and each of them have their own plan. Then my pent up enrgy gets me doing a lil of this and a lil of that...

for my IM I juist followed my plan, let myself go nuts with pent up energy and I EXPLODED (in a good way) onto the course, and exceed my goal by over 2 houirs.

my answer to this-- STOP ASKING, it indicates you question the plan you are on, and you already have too much invested into that plan.

STAY THE COURSE!! the discipline is part of IRONMAN!

That is all.

and this is my FIRST post as an IRONMAN!!! a 12 hour one at that.

FF
2008-10-27 2:06 PM
in reply to: #1765724

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Coach
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Boston, MA
Subject: RE: How to peak for IM race?

1st of all yes, you have been following a plan all along there is not reason to stop now.

2nd. Peaking for any event is nothing more than stressing your body to induce/produce specific adaptations through training.

IMO plans should move from general to specific training and as it progresses you will build up to overload your body to maximize adaptation gains with the specific training required for you to complete/race the event. Then you'll taper to allow your body enough time to recover from the hard training but not too much that you lose the adaptations (fitness) that you work so hard to produce.

It is pretty simple, the problem is that not many coaches/plan understand this thoroughly hence you see some plans making up training concepts such as ‘reverse periodization’, prescribing or advising to avoid certain intensities and using general tapering durations.

In your specific case, it seems you followed a general plan and it should reduce the volume enough for your body to recover but it will keep some short race specific training  to maintain your fitness. Just make sure you follow that, stay healthy and adjust your diet to avoid gaining weight.

2008-10-28 7:13 PM
in reply to: #1766437

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Fishers, IN
Subject: RE: How to peak for IM race?
Wow, I did not realize that was your book Gordo, I had not put the two together.  I have read numerous and that is by far the best one I have found. There is another book that I like a lot as well, but slightly less. Going Long is the best in my opinion.


Edited by rc63413 2008-10-28 7:14 PM
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