[Boyerdavea]

I am almost to my last week before my first tri. What should my taper look like? This Tri thing is all new to me. I have decrease my intensity this week a little and now I just need to no how to approach next week so i don't do anything too stupid.

 

[valleysuper]

What has worked for me Dave is shorter, but still intense race pace efforts through the week. I know the next one sounds funny but I race the day before, this being, I set up my bike and where I live I do three bike/run bricks of 4/1 miles. I do them hard and early in the day so I can recover.<br><br>
I have gone through a full three day taper with nothing the day before and I found myself really flat on race day, then I was so upset at myself for being flat on race day I went out for my punishment the next day. Well I smoked a 20 mile/4mile brick and thought "what the hell, this is supposed to hurt more". I have also been forced to race a 5k on Sat and then a sprint on Sun and I aced the sprint that year. So keep it short but keep it up and intense is my advice.<br><br>
No worries you are going to smoke it, I saw that 18 and change 5k you ran this year, just do that and you will be right up there.<br>
Good Luck.<br>
VS

 

[VictorN]

I think it depends on how important this race is for you. If this is just a C race, then I'd train through it. If it is a B race, I might ease up on the distance (not the intensity) the Friday and Saturday before a Sunday race but won't take any days off. If it is an A race, then the whole week before would have reduced mileage but slightly increased intensity.<br><br>
Taking too much time off could leave you feeling dead. If it is just another race leading up to a more important race, then taking any time off could be counter productive.<br><br>
Victor

 

[rottensquirrel]

I have no experience but I'll tell you what I did/am doing prior to my race this weekend. Mon-3.5 mile tempo run<br>
Tues- 50 minute 30/20 brick of mod difficulty<br>
Weds-20 min pseudo-time trial swim<br>
Thurs- plan easy 30 min spin<br>
Fri- off or easy run/spin<br>
Sat-race<br><br>
Unlike the others I like a day off it makes me legs feel fresh rather than dead.

 

[RunningForT3]

It mainly depends if whether it's an A, B, C race.<br>
When I started with the Tris, I was going by distance. So if I estimate a 2h race, then I'd taper like I'd do for an HM.

 

[donskiman]

For a sprint race I do nothing at all different from normal training. No taper at all except I may take off the day before the race. A sprint is not really an endurance event where conserving energy leading up to the race may be beneficial.

 

[Boyerdavea]

It is an A race. Last thing scheduled before I deploy in support of the war.

 

[MBannon]

Main thing for me is to get my legs feeling strong again. If I can clench my quads without pain, I'm ready to race.

 

[3chilipeppers]

I would agree with lower volume, but still fairly high intensity. Do some intervals in the pool or just swim the distance of your race at near race pace. Go on a short, fairly fast bike ride or ride a few hills if your course is hilly. Do a couple short runs at or near race pace. Definitely do a brick workout near the end of the week (I do mine on Friday before a Sunday race). Rest the day before the race. You won't lose any fitness this week, so don't worry about decreased volume. You're going to do great!

 

[Boyerdavea]

Thanks for the help all. I will keep the same intensity but just increase the volume drastically. I definately want healthy legs.

 

[valleysuper]

Hey Dave,<br>
I was just posting my points and I think you should opt for a full taper with no exercise for the rest of the week. 5 miles running and a 10 mile bike today, thats enough for the week, take it easy youve earned it.<br><br>
Good luck this weekend, kick ass man.

 

[Boyerdavea]

<span style="font-size:x-large;"><b>I don't think so!</b></span> <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif">