Sprint Triathlon taper? - YouLookFab Forum

Carla, or any other ladies who do tri's - do you taper for a short race like a sprint tri? It's only 1/4 mile - 10 mile - 5k, so a mini sprint really.
I missed quite a few swims, due to lightning shutting down the pool, but have been spot on with biking and running twice a week every week. Swims ended up once a week sometimes, twice others. I did around 1 hour bricks the last month or more every week and lift weights once or twice weekly.
I'm a week and a half out from Saturday night's race. I have read that it's wise to leave the weights alone for the last week. I have gym days on Sunday with BF so that is 6 1/2 days out, which I'll call close enough to 7. Besides, I'm not doing max lifts!
I'm thinking the last week of doing shorter times, but near race intensity. So, a 20 min run, 30 min bike, 300m swim. Rest day the day before. Seem like a good plan, or should I keep at 30 - 45 min sessions like I have been doing?

EDIT: should I add a mini, easy brick the day before like a 15 min bike / 10 min run? The race is Saturday at night (7:30pm) so is a Friday a.m. workout a better idea than having over 48 hrs of rest?

11 years ago

Classically Casual

Veteran

Congrats on your first triathalon! Hope it is fun.

My sense is that one always tapers the week of the event. I do a spin class that includes several triathletes. And the instructor competes himself. In the class today, the instructor asked a really gung-ho guy who was pedaling all out, if he was "managing his energy" for an event Sunday.

I know this is not the specificity you want, but I really just wanted to wish you good luck.

Carla

Regardless of the length of your event, or if there have been any missed practices, lightening up the last week is a good idea. Take a break from weights (1 wk). Do your brick on Wednesday. Save your legs. Easy bikes if you have a lot of nervous energy. An easy swim the day before.

No booze, if you can manage it. Eat light, but don't skimp on the carbs.

Very best of luck!

(website)

No wine??? Argh. That's the hardest part
Thanks a bunch for the tips! Will be rearranging things accordingly.

Anonymous

What Runcarla said - but really wanted to say good luck and have fun!

Thanks for the well wishes! I've re-arranged the last week. I have to say, I just love the dry erase board for this. I used to use charts with paper and pen and was always crossing something off or using arrows to switch workout days. So much better to just erase and change!
Today is gym day (lifting) Wednesday. Tomorrow is my race simulation. Not in times, just to get used to transition. I will reluctantly plan to put up the wine next week :/ or maybe just one little glass with dinner a few of the nights.

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abc

I am very impressed with your level of fitness and dedication.

Aw, thanks abc. But if you break it down, it's basically an hour (my bricks from previous weeks not shown) or less every day. That's not a huge commitment, time-wise, just the daily commitment to get it done I suppose.

Wow! I love the dry erase board, such a great idea. I hear you about the paper mess of workout charts. I journal all my workouts so I have a good record of what I have done but it is what I will be doing that is in a constant state of flux. For me it is not the workouts that are hard but time management.

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