Ironman Taper
835
Member
1378 days
glbrum posted 2 years ago.
Usually about 3 weeks ending with the race. 3rd week out is about 70% normal volume, same intensity frequency. 2nd week out is about 50% normal volume, same intensity and frequency. Race week is roughly 40%. I usually rest M,T, Bike a bit on W, Run a little on T, Rest of Fri., maybe a swim Sat. Race Sun.
2334
Member
2425 days
Tribro posted 2 years ago.
A few articles to look at:
Mark Allen, The Perfect Taper: http://www.trifuel.com/triathlon/triathlon-training/the-perfect-taper-000287.php
EnduranceCoach, Ironman Event Tapering: http://www.trifuel.com/triathlon/triathlon-training/ironman-event-tapering-001088.php
And a sample plan: http://www.trifuel.com/triathlon/ironman-workouts/
414
Member
1375 days
trithis04 posted 2 years ago.
I follow a similar program to what glbrum has outlined. However, I start my run taper at four weeks out. I found that it aids rest and recover for cycling as well; that is, avoiding the excessive pounding.
Some like to continue longer runs throughout the taper as well. For example, if your last long-run is 20mi. (or 3hrs. whatever) cut down to 15mi. (75%) and then 10mi. (50%), respectively over the final weeks of the taper. I've tried this method and found that in order to maintain regularity with running during this time it is just too much.
Tapering like training is a process that you have to experiment with find what works for you. The above advice is a good place to start. Good luck!
[FONT=Impact]-Jason
"Fatigue will make cowards of us all!"
2949
Member
1368 days
Anton posted 2 years ago.
There is no magic bullit for a taper...You can look at a plan and use that as a base,but you have to tweek it for yourself.
This is why folks fret so over a taper...you have to find out what works from experience and if you are new to the sport...what to do?
Glbrum hits it on the nose,though...very concise. It's what i do.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
Can anyone provide some color on the ironman taper?
Specifically, how long it should be?
what percentage of normal workout volume are you completing during your taper?
and also, eating - are you eating the same amount you did during heavy training? or something different
all advice and stories about past experiences are appreciated
thanks,
ian