Ironman Taper
Posted by FLATOUT JIM in kona, Training
This article comes a little late for the Big Show in Kona. Quite frankly, if you are 4 days away, and are not at the end of a well planned and well executed taper, you are in for a rough day.
But if you are preparing for another late season Ironman race like Florida, here is a sample two week block compliments of Nick White of Carmichael Training Systems. Nick is Craig Alexanders coach, and based this schedule on his preparation for the World Championship last year, and this year.
The full article is here.
T-Minus Two Weeks To Race
Monday: off
Tuesday:
Bike: 45 min RecoveryMiles
Swim: 2700 yards total - 400 warm up-mixed strokes/drills, main set: 2x1000 at race pace on 45 sec rest, 4x25 all out on 20 sec rest, 300 cool down
Wednesday:
Bike: 1:30 EnduranceMiles
Run: 30 min recovery pace
Thursday:
Run: 1 hour run with 6x10 second Strides
Swim: 3000 yards total - 400 warm up, 20x100, 8x25, 400 cool down
Friday:
Bike: 30 min RecoveryMiles
Run: 20 min Recovery Run with 4x15 second Strides
Saturday:
Bike: 2 hour EnduranceMiles with 30 min Tempo interval
Swim: 2000 yard endurance swim
Sunday:
Run: 1:15 run with 10 min Steady State interval
Race Week
Monday: Off
Tuesday:
Bike: 90 min endurance miles with 2x10 min Tempo.
Swim: EnduranceSwim 2600 yards
Wednesday:
Run: 45 min endurance run with 6x15 sec Strides
Thursday:
Bike: 1 hour EnduranceMiles with 2x5 min SteadyState
Run: 30 min recovery run
Friday: off
Saturday:
Swim: 30 min open water swim
Bike: 15 min RecoveryMiles
Run: 20 min Recovery Run with 4x10 sec Strides
Sunday: RACE
