training schedule question

[btchance]

Ladies, I was looking at this month and trying to figure out how to arrange my training schedule. Memorial day weekend, the 26th and 28th, I am doing a mini-sprint tri and a 10k respectively. Neither are A races for me, my main goal is an Olympic in July.

I'm trying to figure out how to arrange my rest week and taper week. Normally, I do a recovery week after 2-3 weeks of hard training, depending on how my body feels and do a taper during the week before the race (like for a Saturday sprint, I'll start tapering on Monday). Right now, I'm going into my 3rd hard week of training and feeling great - I'm not tired, sleeping and resting well, and my workouts are going great - just some residual mild muscle soreness, but not enough to affect me. I'm mainly focusing on building distance, with an occasional effort thrown in.

So I should take a rest week next week, but then (May 14th - 20th) my taper should be starting on the 21st. Then again, I could make this a rest week even though I'm feeling good, then have one hard week, then taper down. Or maybe just throw in a few extra rest days over this week and next and leave the rest of the workouts the same, then taper the last week.

Do any of you ladies have any suggestions on what would be the best thing here. Again, these races don't mean much to me but I don't want to go into them wasted. These races are mainly to see friends, maybe have a friend doing his first race, and see how much I've improved over one year (this was my first tri ever last year).

[KSH]

Well, I'll just tell you what my coach does to me... and you can take it for what it's worth.

For my duathlon back in March, he gave me one rest day, the day before the race. I walked a 5K on that day.

For my sprint tri back in April, he gave me one rest day, the day before the race. Then I worked out for the next 10 days without a rest day.

Those were my C races.

I am hoping that for my A race, he gives me a taper week. Ha!

In the end, it's all about you figuring out what works for you, based on how you feel. And, will a taper week for these races interfer with your training for the Olympic?

[JenLeath]

It depends on the person, but for a sprint, the taper is usually the week of the event. Maybe a week and a half for an oly. For my first sprint tri, this was the plan my coach gave me. I have used basically the same plan for every race since. It works well.

Sunday BRICK 90 min Bike/ 30 min Run
Monday 45 min Run
Tuesday 45 min Bike
Wednesday 30 min swim
Thursday Rest
Friday Rest
Saturday Race
Sunday Rest


Good Luck
Jen L

[KSH]

It depends on the person, but for a sprint, the taper is usually the week of the event. Maybe a week and a half for an oly. For my first sprint tri, this was the plan my coach gave me. I have used basically the same plan for every race since. It works well.

Sunday BRICK 90 min Bike/ 30 min Run
Monday 45 min Run
Tuesday 45 min Bike
Wednesday 30 min swim
Thursday Rest
Friday Rest
Saturday Race
Sunday Rest


Good Luck
Jen L

You have a nice coach!

The week before my sprint looked like this:

MONDAY
Swim workout #1B

TUESDAY
4 mile easy run (No riding, raining today)

WEDNESDAY
6:00 AM Spin Class

THURSDAY
3 mile easy run - Will see how my legs are feeling.

FRIDAY
OFF

SATURDAY
Play Tri Sprint
500m swim, 10 mile bike, 5km run

SUNDAY
Volunteer at the Play Tri 1/2 IM from 6 AM to 10 AM.
20 - 25 mile easy ride


As for tapering before my Oly. I know he has given me the go ahead to ride a 65 mile bike rally 8 days out.

[pinkychique]

I have a sprint this weekend, but my big race is going to be a HIM June 2, this is my week:

Monday:
Swim 1800 mostly technique and kick
EZ ride 1 hour

Tuesday:
Swim Masters at 5:30 am
EZ 20 min run and strides

Wednesday:
Bike on rollers for practice, 1 hour
Run 30 min
Yoga (it's awesome for those aches and pains!!)

Thursday:
Swim Masters at 5:30 am
EZ 20 min run

Friday: Off

Saturday: EZ ride to transition practice and back 15 miles total plus:
3X( .25 mile run, .5 mile bike, 50 swim) for the transitions

Sunday: Race


It's feeling good so far!

[btchance]

Thanks for the suggestions. Right now I'm going to play this week and next ny ear, listening to my body to dictate the workouts, with the caveat that I will get in my long distance workouts, but will skip short intense workouts as needed. As far as race week, I will do my long workouts that Sat and Sun, then taper down on the bike and run during the week while leaving my swim workouts alone. We'll see how that works out.

Thanks!

[rocknrollgirl]

I am a little late coming in on this, but that plan is what I would do bt. I always taper to some degree before every race. I am older than most of you guys, so that factors in, but I think I would probably do exactly what you are doing.

My first race of importance is in 10 days, and I am starting my taper now, taking the volume down a notch. This weekend I will do a shorter race intensity workout and then taper it down from there.

I am an off road athlete, my race will be equal to an olympic road race.



God Luck, and keep us posted.

Ruth

[Wahine]

Hey BTC, i'm coming in a little late on this too. I second the plan that you laid out. If you want a little more structure I would go with a normal rest week net week, but if you feel good try to simulate a sprint intensity and length bike run on the weekend. Train a regular week the week prior to the sprint up to Wednesday, take Thur off and do a really short bike (30 min) with 5 30 second spin ups focusing on high cadence, 2 min rest minimum between, followed by a 10 min run. Try to get that done early AM on Friday, have a lovely breakfast and go for a light swim in the mid AM. Then a lovely lunch....

And have a great race on Saturday!!

And Monday!!