my taper plan is/was:
ride 30 minutes race pace each day on the trainer through Tuesday morning. then take bike into shop for pre-race tuneup. swim tuesday.
then sit on my fat ass till raceday. maybe go for a walk Tuesday night with my running buddy in Kona after ART appt.
what is the logic behind continuing to abuse your muscles at race pace vs. letting them rest and recover for the last few days before the race? wouldn't the recovery time allow healing to occur and thus make you nice and fresh/fast for the race itself?
i did find an abstract from an NIH study regarding the benefits of doing a pre-race exponential taper plan. is that what we are doing? if so you should have used the word "EXPONENTIAL!" so as to get me excited. If we combine math (it hard) with triathlon training (it hard) then we get (it hard) to the 2nd power. And thus exponentially faster. Which we shall need to be if we want to beat Chris McCormack who finished the Honu Half Ironman in under 4 hours last year. Jeebus Crutchcakes!!!! I'm gonna be effing ecstatic if I can pull off a sub-five.
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From what I understand, the idea this week is to do a little race-pace activity each day, to keep your neurons and nerves firing at the right pace. However, you don't want to do the same volume of training. Just a brief workout each day with some speed work built in.
So if in doubt, aim for shorter workouts with some fast intervals mixed in. Allow a complete recovery between each interval. At this point we're not trying to build strength or endurance, just maintain what's already there.
By the way...I'm aiming for under 6 hours, and I'd be totally satisfied to pull that off. I'm guessing my times will be:
Swim: 0:35
Bike: 3:15
Run: 2:10
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