1/2 IM taper help 1 week out

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2006-10-19 1:33 PM

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Surprise, AZ
Subject: 1/2 IM taper help 1 week out

Got my first 1/2 IM on Sunday the 29th (SOMA in Tempe AZ) Anyway I have never tapered for a race and have no idea what to do next week. I want to break 5 hours and do not want to ruin my race by doing too little or too much the week before. Good news is my nutrition is all good to go. I generally run about 8- 12 hour weekly work outs.

Started taper this week (2 weeks out)
I don't have a HRM so I don't do the zone thing I go all off how I feel

M - 10 mile run
T- 1.5 mile OWS
W- 43 mile ride 4 minute intervals
TH - 1 mile OWS / easy indoor spin
F - ? Day off maybe
Sat - 1 mile OWS/ 36 or 18 mile bike/ 6 mile run. This will all be done with a group on the actual course. I won't be going hard. Just want to get a good feel for hills, turns, and sprint areas .

Unsure for final week, I do feel as though I recovery fairly quickly however. Diet and rest are very fine tuned.
Thanks for your input.


2006-10-19 2:07 PM
in reply to: #572962

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Media, PA
Subject: RE: 1/2 IM taper help 1 week out

Unfortunately, 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.

2006-10-19 4:06 PM
in reply to: #572962

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Expert
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Raleigh, NC
Subject: RE: 1/2 IM taper help 1 week out
Final week:  Do a fraction of what you have been and then rest the final three days. That's why you have been training so hard the past few months (hopefully)...trust your training and rest your body.
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