Post by MarkD on Sept 7, 2007 21:29:35 GMT -5
* patent pending.
I discovered an excellent way to taper for an olympic distance race over the past month. I've used it in two races now and felt fantastic in all 3 disciplines. I base it on the 2-week taper that Matt Fitzgerald suggests in Triathlete Magazine, with a change in the second week. Matt's program has the last swim on Thursday before a race. Consequently, I always feel like sh** during the swim, so, I decided to move it to Friday. Matt recommends a light bike with pickups on Saturday (the day before the race). I've found the my bike tends to weaken toward the end of the leg. So - I move my bike back to Friday. Matt's recommended last run is on Friday. Yep - do all three sports on Friday before the race and take Thursday and Saturday off. My race week looks like this:
Sunday: Long Bike
Monday: OW Swim at Columbia EASY or Day Off
Tuesday: 30 minute run (w/ 15-min tempo or intervals); Swim 1,800 yards (speed intervals)
Wednesday: 40 minute Bike (w/ 20-min tempo or intervals)
Thurday: Off
Friday: 15 minute run in a.m. (w/ a few 30-sec pickups); 1,200 yard swim at lunch (warm-up / drills / a few 100's); 30 minute bike in p.m. (w/ a few 30-sec pickups)
Saturday: Off
Sunday: Olympic Race
Try it. Guaranteed or your money back !!
p.s. Don't try any program developed by the Spinerval guy (Troy Jacobson). They all suck. Everything I try of his results in terrible race performance.
I discovered an excellent way to taper for an olympic distance race over the past month. I've used it in two races now and felt fantastic in all 3 disciplines. I base it on the 2-week taper that Matt Fitzgerald suggests in Triathlete Magazine, with a change in the second week. Matt's program has the last swim on Thursday before a race. Consequently, I always feel like sh** during the swim, so, I decided to move it to Friday. Matt recommends a light bike with pickups on Saturday (the day before the race). I've found the my bike tends to weaken toward the end of the leg. So - I move my bike back to Friday. Matt's recommended last run is on Friday. Yep - do all three sports on Friday before the race and take Thursday and Saturday off. My race week looks like this:
Sunday: Long Bike
Monday: OW Swim at Columbia EASY or Day Off
Tuesday: 30 minute run (w/ 15-min tempo or intervals); Swim 1,800 yards (speed intervals)
Wednesday: 40 minute Bike (w/ 20-min tempo or intervals)
Thurday: Off
Friday: 15 minute run in a.m. (w/ a few 30-sec pickups); 1,200 yard swim at lunch (warm-up / drills / a few 100's); 30 minute bike in p.m. (w/ a few 30-sec pickups)
Saturday: Off
Sunday: Olympic Race
Try it. Guaranteed or your money back !!
p.s. Don't try any program developed by the Spinerval guy (Troy Jacobson). They all suck. Everything I try of his results in terrible race performance.
