The Olympic Taper

[MarkD]

The hard work is done. It's two weeks from the key race of the year. Here's my taper plan for an "A" Olympic Distance race:

Two weeks out -

Mon: Bike 80-90 minutes (start easy / ascend / end hard)
Tues: Open water swim
Wed: 30 minute tempo run (50 minutes total with warm/cool)
Thurs: Swim 2,400 yards (8 x 200 main set); Bike 1 hour easy w/pickups
Fri: Off
Sat: 2 hour bike / ascending speed every 20 minutes
Sun: 70 minute run / ascending speed every 10 minutes; Swim 2,200 yards

One week out:

Mon - Easy ride - 1 hour or less
Tues - Open water swim
Wed - 15 min Tempo run (35 min total with warm/cool)
Thurs - Easy ride - 40 minutes with short pickups
Fri - 1,200 yard swim (easy w/pickups); 15 minute run (easy w/pickups); 20 minute bike (easy w/pickups)
Sat: Off / Stretch
Sun: Beat Greg Bennett.


This is one I picked up from a Triathlete Magazine article several years ago and have modified based on experience, convenience, and my typical workout schedule.

Enjoy...

[watchman]

Great stuff Mark

I needed this. I need everything laid out clear and simple.

I have a question ( it might seem dumb)

This line;

Thurs: Swim 2,400 yards (8 x 200 main set); Bike 1 hour easy w/pickups

what does it mean "w/pickups"?

can you explain this?

mike

[MarkD]

Sure. A pickup is an effort somewhere between a tempo and an all out sprint. Kinda like a stride when running. Here are some good times for each sport:

Running: 20 - 40 seconds per pickup
Biking: 1 to 2 minutes per pickup
Swimming: 25 yard pickup

The idea is to get your nervous system used to the high level effort without tiring out the body.

[Eric]

I don't see wings and beer included in your taper Mark. Or is that the secret weapon you don't reveal?

[philjolliff]

Jul 16, 2009 10:14:19 GMT -5 Eric said:

I don't see wings and beer included in your taper Mark. Or is that the secret weapon you don't reveal?

He charges money for the wing/beer taper schedule. As he tapers his workouts, he increases beer and wing consumption.

[MarkD]

Yep - its a secret. Its not just the power of the beer(carbs)/wings(protein), but, its proper timing, amount, heat index of the wings and consumption rate of the beer. There is no amount of money - I will not reveal my ancient american secret... unless, of course, I'm a babbling idiot at a Kid Rock concert... right Tim & Rob ??

Every good plan can be modified... my swim on Thursday was supposed to be a pool swim (with 8 x 200s); however, it was such a NICE morning, that I decided to join the Columbia crew for an OW swim. Still did my intervals (hard/easy/hard/easy swimming) - just in a different media.

[gregnemes]

anyone had good luck tapering for a half? my tapers are always very improvisational, i find that planning a taper doesnt work out, i end up breaking the schedule.

i try to get my mind and body rested, while staying sharp - but im not sure i always get it just right. typically have only REALLY tapered for a week leading into a half.

thoughts?