taper into 70.3 while in IM training plan
Coach, I'm currently in week 4 of Ironman, Minimalist Version, Advanced plan. I have a 70.3 in 3 weeks. How should I taper for the 70.3? Should I jump back into weeks 19 and 20 of the 70.3 plan or continue on with my IM plan and have a modified taper? your insight is appreciated. thanks
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http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=How+to+Insert+a+HIM+into+Your+Ironman+Season
Basically is't the regular week but you drop the long run and start the taper modifications that Thursday. So in the case of the Minimalist Plan, I would make the Thursday ride into a Thursday Brick...45' bike steady z2 with 5 x 1.5 minutes at goal race effort, plenty of recovery. Follow that with a 15' run right off the bike -- one mile HARD / Z5, then jog it in. Friday is a Swim only day, keep it to 2000 total, drills, skills...Sat off, Sun race.
If the Race is Sun, then drop the Friday Swim, keep it to a short 15' jog with some pick ups....race Sat, Sun off!
You might need a few days to recover when you are done, but we can deal.
THE MOST IMPORTANT THING YOU CAN DO FOR THIS HALF THAT WILL AFFECT YOUR IRONMAN RACE DAY IS DIAL IN:
1) Your nutrition. Get it right.
2) Your pacing; practice 10-15' easy at start of bike for the HR to drop, then ride steady to strong flattening the course.
3) Run the bike HR off the bike for 3 miles, then build your effort as you are able over the rest of the day.
Good luck!
thanks Coach! will do.