I have my first tri next sunday. Should I train right up to the day or take a few days off? I am thinking about training up until Wednesday and then resting Th,Fri, and Sat. What do you all think?
my .02 would train easy this week up till friday. nothing intense this week or long . not much you can do this week but show up healthy and with fresh legs. good luck
goals for 2011:
break 19minutes for 5k
break 2:42 for olympic triathlon probably Anthracite olympic
break 3:16 for marathon ( a long shot but it's fun putting yourself out there)
Kind of depends on the length of the race and your goals. If it is a sprint or olympic distance, and it is not an A race, I would just take the day before off and then treat it as a hard brick workout. If you're going for top performance, then taper the week before by reducing your volume and intensity by about 30%. I usually take a rest day two days before the race (Friday in your case) and then do a short brick workout on the day before - 20 to 30 minutes easy on the bike with 3 or 4 x 30 second race pace accelerations, followed by 10 to 15 minutes easy running with 3 to 4 x 15 second race pace accelerations. The idea is to remind your body what race pace feels like without exhausting yourself. It also provides transition practice and a shakedown cruise for your race setup, if that's different then your training gear.
For a longer race the same basic theory applies, but you will want a little longer taper for 70.3 or Iron distance races.
Hope this helps. Good luck and have fun on Sunday.
Thanks for the ideas! I am looking forward to sunday to see how I do. I have never done all 3 parts together fully. I have bike/swam and run/bike for distance but never all 3. The run should be interesting even though that was my strongest part when i started as I did it longer.
Have a great first race! I hope you'll fill us in afterwards & encourage a friend/family member to train along with you for the next one.
Sara Cox Landolt
As a new racer, your taper sounds very reasonable. Tripolson has it right for more experienced racers where the shorter races are used to train for longer races. In this case, as a first time racer, you're probably looking to finish. Two keys in that case:
1). Fresh legs (body). Your taper will be perfect for that. I filled the days with gentle walks instead. Got me outside, but not burning or raising the heart rate significantly.
2). Fresh mind. Go have fun! Finishing is likely the goal for your first race. Just remember that you can do it!
Have a great race Matt. Welcome to the addiction that is triathlon. =)
That's Good Info. I'm just now getting into triathlons and that was a big question i Had.
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