Subject: RE: 1/2 IM taper help 1 week outUnfortunately, everyone responds to tapers differently. But your biggest risk is doing too much, not too little. With that in mind, here's what I would do: Take tomorrow off. On Sat, I'd say it's OK to do some of the bike at HIM pace. Maybe ride 20mi easy and then 16 at HIM pace. And on the run start easy but build as you go. Finish hard. Sun - rest again Rest of the week keep everything short. No need to run more than 20'-30' at a time. Mid-week do some strides as part of the run (6-8x30" , rest of the running should be easy. On the bike, nothing over 60'. Again, mid-week do something like 8x1' sprints with 2' recoveries. Rest of the riding should be easy. For the swim, again keep it short. Do some 50s & 100s (maybe 4-6) faster than race pace on 10"-20" rest and the rest is warm-up/cool-down easy swimming. Rest 2 days before the race Day before do a short run-through of each sport if possible. Keep everything very short (like 20' swim, 20' bike, 10' run), but throw in some brief speed intervals with plenty of recovery in-between. This works for me. YMMV.
|