The Frozen (not so) North Mentor Group - CLOSED (Page 18)

It's always afternoon somewhere!

Okay Friends,
4 weeks to go until my Sprint.
Who has advice on tapering they'd like to share? 

There is a great article on BT here about tapering

This is where I would strongly recommend you do as I say, not as I do...I'm terrible at tapering. Thinking further - I think I'm going to leave this one in Warren's hands...because I am so bad at it. The main recommendation I would make is 1) do nothing the day before and two nights before the race is the most important night sleep-wise (the night before the race, you might be too jacked up to sleep well, so focus on getting a great night of sleep two nights ahead).

Edited by itsallrelative_Maine 2011-02-28 6:52 PM

Back to the gym today, so excited it is March and this winter is almost officially done!  Between snow and sickness in addition to other things it has really derailed me.  Back on track though.  Hit the treadmill this morning and have everything set to go to the pool after work!  Happy March!

I agree with Jennifer...just try to get as much sleep and TRY to relax the night before.  If possible take a look at the course.  Know your transition areas, and where you want to place your bike.  Try to find an area, if possible near the exit/entrance to your run. Some races have a free for all, others have your area marked already. I know your asked about tapering, but I'll leave that one to Warren also.  Just a little advise from what I've learned, so far. The BT article Jennifer added has some good points. 

Susan- Great start for March...Welcome to March Madness!!  I need another Guinness, tapering for St Patty's Day...haha.

Finally finished the race report - it is LONG and here.

Tapering is like many other training things, somewhat personal.  Definitely track very closely what you do and how you feel so that you can tweak things next time until you have your own personal plan dialed in.  The concept of tapering is that you are allowing your body to recover completely and absorb all the training you've put in.  Taper is critical to racing to your fitness.  It really should be called peaking.  When you hear peaking as a term in training, it really means tapering properly.  Pay attention Jennifer!!!!

Though much of what you need to do specifically is personal, but a few points are universal.  The sleep thing is critical.  Don't worry about not sleeping much the night before.  It's almost certain you won't get a good sleep.  But that's ok.  Just be sure to do your best to sleep well the whole week leading up to the event, expecially the two nights prior.

Make sure you really cut down the volume the last week, and optionally the last 2 weeks.  In general, the shorter the race, the less need for a long taper. Actually, it's really the less volume and quicker recovery ability you have, the less taper required.  For the level of training you've been doing, probably a 2 week taper, cutting times to about 65% two weeks prior and then 33% the week of the race.

Workouts during race week just do a full warm up, some short but intense intervals (not quite race pace but hard), and then a full cool down.  You aren't trying to add anything more to your training - you are allowing for yuor body to absorb what you've already done.  I like to tak the day before totally off, some people like to move around.  Definitely check your bike, check your gear, visualize transitions, and get ready.

If at all possible get to the race early and really familiarize yourself with the transition area.  It's harder than you think to find your place after a swim, out of breath, adrenaline flowing, people everywhere, trying to get your wet suit off, thinking about what you need to go to get on the bike, etc.

There's a start, and we can keep discussing some specifics as the next week or two goes by.  You'll do great.

Hey guys,
Bring on injury reserve for 2 and a half weeks was good rest but anxious. I have a race coming up and so I am debating if I am ready. I will likely do it but will cut it short if needed.

Today, I ran 3 easy miles. No pain. Slight soreness in my instep because of my plantar fasciitis. It wasn't enough where I had to limp like I did 2 weeks ago. I did my PF stretches and that help. No Pain! that was good. It felt so good to be out again.

As not to push it, I kept the distance short, the pace easy and I opted for the track where its a little softer.

I am on the road to recovery.

Lovey

Hey all, race report is here

A new month is always exciting with new possibilities.  Hope to feel some warm sunshine soon!

@Warren, Thanks for the great info on tapering. I think I have the potential to be like Jennifer in my approach to tapering. I have a couple of quick business trips in the next few weeks so I was worried about fitting in workouts. Now I think they could easily work to my advantage.


Edited by Jacks4life 2011-03-02 12:19 PM

Great!  I hope you both really take the tapering seriously.  And the longer the race and your trianing sessions, the more important it is.  I think I'm going to have to have Jennifer's husband kidnap her the two weeks before her half to be sure she tapers!

That made me laugh...thanks. As I said - do as I say, not as I do. It seems to be a very slippery slope for me - the thinking that if I am training for a long event (like a half IM) then participating in a race that is shorter (like a half marathon) doesn't warrant a taper - which is fundamentally untrue...everyone needs to taper to give their body time to recover.

Hope all is well! Have a great week of training - the days are getting longer - it was actually a tiny bit light out when the alarm went off this morning - am runs are right around the corner!

Warren - Enjoy your trip, we leave on our trip to the same area April 15th.  Just remember... dos Cerveza and baño.  It is sooo nice to be disconnected, I cannot wait.  Have a great trip...talk to you when you return - Si

Having computer problems trying to load the bike pic...or maybe user error.

Edited by scott1223 2011-03-03 1:23 PM

Or one too many Guinesses!

No Guinnesses yet...Still trying to figure out how to load this bike pick,,okay got the new cassette loaded

Edited by scott1223 2011-03-03 3:20 PM






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After this I will need a Guinness...alot of work to get this into a post. 





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WOW!!  Strong work Wendy!

Looks good Scott!