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In general, a four-week taper is the amount of time that you need
to start dropping somebody down to
be completely rested for their race.
They did a research study in Europe and I found that for most endurance
athletes, runners,cyclists, triathletes that ninety percent of them were about
a week away from being really truly tapered fresh and rested for their big
events,
and most of these athletes were tapering down three weeks. So it takes four weeks
but each sport is not the same, your longest run week should end five weeks out
from an ironman.
It takes your body longer to actually recover
completely from a lot of running, so this year ironman is on October 9th, (right
Mike?Okay I'm going to show up on the 10th) But
anyway five weeks before that
would be having the longest-running week that person build-up and
on Sept 5th. Cycling takes less time to recover, so
this actually four-week tapers perfect for the bike.
So that week longest bike week that person's build-up to be
September 12, and the swim you recover a lot quicker so
at longest final longest week us women should end on September 19th, three weeks
before the race.
Race week, how do you keep stress low again?
law of stress. This is what we're trying to accomplish, making that day seem normal.
Plan ahead, most people wait until their tapers,
they're well into their tapers before they finally figure out what uniform
they gonna wear for the race, which wheels are going to use,
what color to handlebar tape are they going to use. I mean all the stuff you
have to think about.
Tell your athletes they need to have that ready one month
in advance, and if you're lucky they'll have it ready about two weeks which is
still good.
Okay, you want to trick them little bit. You don't have to always tell them the truth behind
the things you tell them to do. Okay, arrive early if you're going to a place that
is much hotter than you're used to. It takes about seven days for the blood to
go through protein changes to deal with heat, so if you have somebody who's
training in Wisconsin and they're going to be doing ironman and KONA, try and
convince them to get there early at least seven days in advance.
Have them do a couple of their runs in the heat, the body can adapt.
Key workouts race week, three days out you want to do
right first thing in the morning, a swim, a bike around adding up to about three
hours of training,
very light and easy. This will help to kind of deplete
some other glycogen stores and reserve that you have,
get it done early in the day, in the morning. And then after that,
they can eat, drink, and sleep eat, drink, sleep, eat, drink, sleep.
Two days out the race, don't do anything. This is
you know... put your feet up, get that last massage whatever it is.
Two nights out from the race is the most important night of sleep.
Forget the sleep you're going to get
the night before the race, everybody is too nervous thinking and you know...and this
doesn't happen.
But that night won't affect the race, one way or the other.
So two nights out when you're athletes get the most sleep they possibly can.
The day before the race and again I'm basing this all on what you would do if
somebody is going to KONA at Saturday event.
They got to do a little something any of the sport 500
yard swim ,20-30 minutes spin on the bike, 10 or 12 minutes running.
And when they do each one at the end, just have them do a few accelerations where they
accelerate up to race speed.
Just hold it there for one or two seconds, and back down you don't want to
build up
any lactic acid, but this will activate the muscle
and have them ready.