I think I'm a little older than you based on what you said (39) and I have found that I perform better after I really back my training down the week before. I tend to workout at about 75% from the 7 day mark for the next 4 days and then totally take off the 3 days prior. Thats me, I think everyone does it a little different, but you should at a minimum give your body a chance to rest and recover prior to race day.

Ok ill jump in as one of the younger cats. Im 23 and am also in what i would consider decent but not amazing shape. I have a race tomorrow. This is one of my 3 "A" races for this season so i am tapering. It is also an oly distance. Last week i decreased actual time by 50%, but increased intensity. So i was doing short hard workouts trying not exhaust myself while still getting some good work in, this week i kept the times from last week but have been doing low intensity work just trying to maintain fitness for the week. I'm also taking today completely off aside from riding my bike down to the coffee shop just now.

That being said, if its a super important race to you, try to taper for it. But if youre just going for finishing it and you think you wont have any issues in doing so, i say train through it. Just take a day off before, and take it easy (light jogging, low intensity riding) the day after.

This is my first time tapering for an event, and I feel really good right now so i think its worked out well. I'll let you know for sure tomorrow afternoon...

-Alan

stewarba sounds about right for an oly:

1. Normal training amount the weekend before (long ride, long run)
2. Mon-Tues-Wed, about 50%-75% of what you would normally do
3. Thursday, Friday, about half (or less) of a normal workout, focusing on intensity
4. Saturday off