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When To Taper For Ironman Triathlon? (Question)

Most Ironman triathletes should begin reducing their training two weeks before race day. A second common tapering mistake is doing too little high-intensity training during the tapering period.

How long should I taper for an Ironman race?

  • IRONMAN 70.3: For an important IRONMAN 70.3 race late in the season, I generally prescribe a 17-day taper. The last long run should occur at the 16 to 17-day mark prior to the race. The last long bike should be done 10 to 11 days out.

When should you taper for a half Ironman?

Duration – For a big race like the IRONMAN or Half IRONMAN, the standard practice is to set aside 2-weeks or 14 days from race day to taper. The first week of taper– Follow your typical training week but reduce your training volume by two-thirds of what you would normally do.

What do you do during an Ironman taper?

22 Days to 10 Days Before The Race

  • Maintain your schedule.
  • Long training days.
  • Maintain “race-like intensity,” but reduce the segment length of repeats.
  • Notice improved performance.
  • Reduce overall training time.
  • Maintain your mobility, stretching and strength training.
  • Watch your weight.
  • Continue your bodywork.
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When should I stop training before a triathlon?

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

How much should you taper before a triathlon?

How much should I taper? The longer the race, the longer the taper. The rule of thumb is to take your weekly volume and drop that down by 20–25 percent for each week that you taper. While an Ironman race may warrant a month-long taper, a sprint triathlon may only require a few days.

What does an Ironman taper look like?

The taper is obvious – two full days off and training significantly reduced. As the race approaches the overall duration shortens, but time is still spent at Ironman intensity. The day before the race train as early as possible, before breakfast. The rest of the day should be spent off your feet.

How long is an Ironman taper?

Despite clear evidence that a shorter taper is most beneficial, many Ironman training plans today include a full three-week taper.

What should I do the week before an Ironman?

7 Things Successful IRONMAN Racers Do in the Week Before a Race

  • Get Your Bike Race Ready. Not a great bike mechanic?
  • Practice Your Transitions.
  • Finalize Your Nutrition Logistics.
  • Finalize Your Hydration Logistics.
  • Plan Your Post-Race Logistics.
  • Familiarize yourself with the course.
  • Prepare (but don’t obsess!)
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How do you taper for a triathlon?

How long should I taper for? The general rule is: the longer the race, the longer the taper. You want to try and drop your weekly training volume by 20–25% for each week that you are tapering. If you’re doing a sprint triathlon, you won’t need weeks and weeks of tapering when a few days will do.

How do you taper for a race?

Cut your normal mileage in half the week before your 5K race, but maintain some intensity. Early in the week, run 4 x 400 meters at your 5K goal pace with a 200-meter jog between repeats. Later in the week, jog two miles, then run 6 or 8 x 100-meter strides at 90 percent of maximum speed. Run easy the other days.

What should I do 2 days before triathlon?

Remain hydrated throughout the day, using water rather than sports drinks. Eat light, balanced meals containing carbs, protein, and a small amount of fat. Have an early lunch and eat your dinner long before bedtime. Stick to foods that your body is used to.

What should I eat the day before a triathlon?

At least 2.5-3 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to- digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

What distance is an Olympic triathlon?

Olympic Distance Triathlons are also known as Standard Distance Triathlons and comprise: a 1500m swim, a 40km bike and a 10km run.

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