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Advance IM Taper week for Ironman Syracuse 70.3 from IMLP Camp

Darren FreemanDarren Freeman
in Coaching Forum 🧢

Hi Coach Patrick,

What is your recommendation for a taper week workouts coming off the IMLP camp and leading into the Ironman Syracuse 70.3 next weekend.

Thanks,

Darren

Comments

  • Coach PatrickCoach Patrick
    Darren, great to have you at camp!!!

    I suggest you go Monday off. Tuesday swim easy. Wed = brick at 60' bike, 15' run. The bike is 30' easy to warm up, then 3 x 5' @ .85 (5'), then right into the run. Run is 10' @ z2/MP, then 10' @ z3/HMP. Thursday is a 45' run, Z2/MP, with 8 sets of strides at the end. Friday 45' easy bike with 5 x 1' @ z4/TP (4') and an Swim with main set as 3 x 100 (20") FAST, then 3 x 200 (20") at goal race effort. Saturday is off / prep, then race!
  • Darren FreemanDarren Freeman
    Thanks Patrick! Will do. Great to meet you and everyone else as well. Thanks for all the info and race day recommendation.
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