Most of the high-intensity training efforts you do during the tapering period should be undertaken at your goal race pace or slightly faster. You want your body and mind to be as fully adapted to this specific intensity level as possible. You may also do a very small amount of near-maximal intensity swimming, cycling and running for a last-minute boost in power and economy.
Do your last "hard" workout(s) three days before your race. Whether it's a swim and a ride, a swim and a run, a ride and a run, or just one session, these workouts should administer enough high-intensity work to leave you moderately fatigued. Your final two days of training should consist of nothing more than warm-ups and a few relaxed sprints to keep the nervous system primed.
Ironman Taper
Following is an example of a two-week Ironman taper. It also includes the final week of hard training before the taper as a reference point.
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M
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Tu
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W
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Th
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F
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Sa
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Su
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Off
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Swim: 2,800
Main Set: 10 x 100 @ Ironman (IM) pace w/ 0:10 rest, 3 x 400 @ threshold pace w/ 0:45 rest
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Tempo Run: 30 min. @ Threshold pace (1 hour total)
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Brick
Bike: 1 hour easy
Run: 30 min. easy + 6 x 20-sec. strides
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Bike: 90 min. easy w/ 10 x 20-sec. hill sprints
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Bike:
100 miles
80 easy/ 20 hard
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Swim: 4,000 steady
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Bike: 90 min. w/ 1 hour @ half IM speed
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Swim: 2,800
Main Set: 6 x 200 @ sprint-tri race pace w/ 0:30 rest, 6 x 100 sprint w/ 0:20 rest
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Run:
20 miles
16 easy/4 hard
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Off
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Swim: 2,200
Main Set: 10 x 100 @ IM pace w/ 0:10 rest, 3 x 300 @ threshold pace w/ 0:45 rest
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Tempo Run: 20 min. @ Threshold pace (40 min. total)
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Bike:
1 hour easy + 6 x 20-sec. hill sprints
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Run:
40 min. easy + 6 x 20-sec. strides
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Brick
Bike: 90 min. steady,
Run: 45 min. @ IM pace
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Swim: 2,000 w/ 1-mile time trial
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Bike:
75 min. w/ 45 min. @ half-IM speed
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Swim: 2,000
Main Set: 4 x 200 @ sprint-tri race pace w/ 0:30 rest, 4 x 100 sprint w/ 0:20 rest
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Bike:
3 hours easy
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Off
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Swim: 1,400
Main Set: 6 x 100 @ IM pace w/ 0:10 rest, 2 x 300 @ threshold pace w/ 0:45 rest
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Tempo Run: 15 min. @ Threshold pace (30 min. total)
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Brick
Bike:
40 min. (20 min. easy, 20 min. hard)
Run:
15 min. (10 min. easy/5 min. hard)
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Swim: 800
Main Set: 200 @ IM pace, 2 x 100 sprints w/ 0:30 rest
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10-min. warmup swim + 3 x 50-meter practice starts (at race site if possible)
10-min. warmup bike + 4 x 20-sec. sprints
6 x 100-yard running strides
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Ironman Triathlon
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Bike:
40 min. w/ 20 min. @ half IM speed
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