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Big day, to Quassy taper, need verification

Bridget PichetteBridget Pichette
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Hi coaches,

I'm on Week 11 in training for Lake Placid.  So far I have successfully completed all workouts & I feel great.  Tomorrow is a big day for training then I'll need to consider modifying my week 12 for tapering for Quassy.  Can you help me plan the taper properly with this:  I'm assuming swim Monday, run Tues & swim, Bike? & Run on Weds then taper for Sunday's half IM?  What level of effort should I be pushing during the week in preparation for next Sunday?  Quassy & Lake placid are A races, but Lake Placid is higher priority as it will be my first full IM.

Thanks for the advice,

Bridget

Comments

  • Coach PatrickCoach Patrick
    @bridget, great question! Inserting a Half Iron into an IM program means a regular week through Wednesday. Then Thursday is a 45' run with strides at the end. Friday is OFF/Travel, optional swim of 1500 with 5 x 100 (20") at race pace. Saturday is short bike & run (20' of each, very easy with a few 30" pick ups at race pace). Then all in for the race.

    Since this is an A race, you need to have a race plan and strategy, etc...that's almost MORE important than if you get the taper right!!! image

    See you soon...
  • Bridget PichetteBridget Pichette

    Here's my strategy for the day:  Sat - eat big earlier in day avoid fiber

     Breakfast @4am:  2 cups applesauce w/ protein powder, banana & Skratch hydration drink

    Race: 1/2 hr before EFS shot (100 calories),  swim the best I can, bike at 175 watts (FTP is 215), run at 8mph (low z3 range).  Drink 1 Skratch bottle per hour on bike and take EFS or honey swig every 20 min on bike. Maybe a solid as stomach doesn't like just liquids (Balance bar).   Run - not sure about hydration as I don't tolerate gatorade or perform well (sour stomach), I guess I'll use my race belt.  I'm a bit concerned about the heat this weekend.  Do you think that is adequate?  Race nutrition has always been a problem for me. 

    Thoughts/concerns?

  • Coach PatrickCoach Patrick
    B - My edits.

    60' prior = one more piece of food (I do a power bar...balance bar?). Then the shot at 15' prior. Aim for 2 bottles in first hour (or as much as you can, drink until it starts to come back out), then 1 bottle for subsequent hours. If you have to go water, have salt to supplement with, otherwise = stomach traffic jam. Yes to race belt for your own fluids....maybe make it powder only and add water as needed for less weight? You can carry skratch in powder form too for 2nd half of race...

    So in addition to 2 bottles first hour (or close as possible), you will want to soak body at final bike and first run aid stations to drop core body temp. Ice in hat, tri top, etc.

    When you feel good, eat, don't go faster!!!

    What else?? image
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