Ironman part III - the taper
Phase III – Recover, Peaking & The Big Day
By now the hard work has been done. You will have paid in many hours training in the pool, on roads and trails, now is the time to sit back and while you accrue the interest, ready for race day and a big withdrawal.
The next four weeks are straight forward in training terms, but because your body will be undergoing a major overhaul, you are in for a roller coaster of self doubt and you are likely to feel tired and sluggish. All of this is normal, every athlete goes through it.
When the self doubt starts to creep in, look back at your training diary and remind yourself of the miles you have done over the previous months. Don’t think that one more long ride or run will make it any easier when the big day comes, even if you are feeling good.
The reason that you will be feeling tired and sluggish is that your body can not repair itself and go fast at the same time. Listen to your body and treat it well and it will repay you when the time comes.
So what’s in stall for the next four weeks: -
4 weeks to go.
Recovery is the aim. Everything should be easy, so short swims, working on technique, easy 1hr spins on the bike and short 20-30min jogs.
The end of the week is a good place to have a sprint distance race or other short but event.
3 weeks to go.
75% of your biggest training week. Keep to the same routine and just cut the duration of the sessions down. During this week keep your swimming volume the same, maybe increase it a little. Your longest ride should be 4hrs, where you practice race pace and your fuelling plan, still keep a short run of the long bike of 15-30mins. Your longest run should be 1hr30mins, after an hour pick up your pace a little for 20min, before an easy 5-10mins easy to finish the run.
2 weeks to go.
50% of your biggest training. Again keep to the same routine, with your longest swim of the build up mid week, something like 10 x 300 or 400m is a favourite of mine. Your longest bike ride this week will be 2hrs with a 15min run off it. Use your race set up, wheels, helmet tri-suit the lot. This gives you a chance to make sure it is all in good order and make any necessary adjustments. Your long run will be an 1 hour and keep this easy.
Race week.
These nothing you can do this week to make yourself faster. Keep all the training short and sweet. Every day should have a focus session, where you warm up do a little bit of fast stuff and then warm down.
See the example week below: -
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Less is more this week – warm up, do some short & fast stuff, warm down and rest. |
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Swim |
Bike |
Run |
Monday |
REST or Easy technique swim 1km max and 30mins easy spin on the bike | ||
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Tuesday |
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30mins as 10mins easy, 5mins @ IM pace 4 x 90s build to fast with 90s easy 3mins easy |
Off the bike 10mins easy |
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Wednesday |
Swim 1 lap of the course easy Add 4 x 30s sprints towards the end of the swim |
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20mins as 4mins easy, 4mins steady 4x1min build to fast, 1min easy 4mins easy |
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Thursday |
REST | ||
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Friday |
10-15mins easy swim inc 3 x sprints |
15mins as 5mins easy, 4mins @ IM pace 3 x 1min build, 1min easy |
Off the bike 10mins as 2mins jog 4 x 30s build to fast, 1min easy 2mins jog |
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Saturday |
3.8km – 180km – 42.2km | ||
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Sunday |
Relax, hobble, eat ice cream & drink cold beer | ||
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The final part of the series will cover the Race day and include my own top tips.
Rest hard and constantly remind yourself of all the good training you have done.
