10 Day Taper Plan for 70.3 and Olympic Distance Triathlon
Author: Siri Lindley
Length: 2 Weeks
Average weekly training hours -- --
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This 10 day taper is an excellent plan allowing for you all your hard work in training, to pay off effectively in your upcoming 70.3 or Olympic distance race. I recommend this mostly for athletes already training on one of my Ironman, or Half Ironman plans. Many of us like to race during the major build up to our key race. This is a great way to gauge where you are at, and also to gain invaluable racing experience. This plan is based on a Sunday race, but can be adjusted to work for a saturday race. One strong recommendation, if you are on a strength training program, do not do any heavy strength workouts during this week. Instead keep up any mobility exercises and or/ core activation. This plan will have you feeling fit, feisty and fully ready to fire on the big day!
Workout #1: Day Off
I like to rest before the last push into race week. so that you go into your taper week feeling good. This will let all your hard work rise to the top, and have you ready to fire on race day!
Workout #2: Bike
Planned Time: 3:00:00
The longest this ride should be is 3 hours and the effort is purely aerobic, conversational.
Workout #3: Run
Planned Time: 1:00:00
1 hour run ONLY. I encourage you to keep this aerobic and comfortable throughout. Do 20 mins easy then add in some “feel good” pickups..perfect form. 20 seconds building to fast…with 40 seconds easy jog between each one. 5-8x rest of run aerobic. have fun, keep good form!
Workout #4: Swim
Planned Time: 0:45:00
Planned Distance: 1.42 mi
200 easy swim 2×100 : drill 50/ swim 50. 4×50 with 25 FAST/ 25 easy swim on 20 seconds rest. 8×25 kick to flush out the legs from the run. all with 10 seconds rest. 15×100 all on same interval giving you 3-5 seconds rest at a strong aerobic effort. get into a good rythm 200 warm down and done.
Workout #5: Swim
Planned Time: 1:00:00
Planned Distance: 1.82 mi
This will be your biggest swim of the week. I like to do a good speed set to prepare your body for a great swim in the race on the weekend. warm up: 400 drill 50/swim 50. 4×100 with 25 fast/ 75 easy on 15 seconds rest. 8×50: 1 kick. 1 drill. 1 swim. 1 with 25 FAST all on 10 seconds rest. main set: 10×200: #1: 50 FAST!! stop get your time. swim 150 very very easy. #2: 100 FAST!!! stop get your time . swim 100 very very easy. #3: 50 FAST!! stop get your time . 150 very easy. #4: 200 RACE PACE. #5: 200 easy swim and repeat set.