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Triathlon Training Plan | Taper And Race Preparation | Weeks 11-12

Triathlon Training Plan | Taper And Race Preparation | Weeks 11-12


– This is it, the final couple
of weeks until the big day, your first triathlon. You’ve done all the hard work and now it’s time to put
those finishing touches on your training and start recovering and ready for the event. – So today we’re going to be covering weeks 11 to 12 in part five of our how to train for
your first triathlon series. (upbeat music) (rock music) – With it being just one or
two weeks away from your event you don’t need to continue
to crank up your training. In fact, you can actually
start to consider your taper and your preparation for the event. So hopefully by now you’ll have covered the swim race distance
continuously in your training. But if you haven’t, don’t panic, it’s amazing what a
little bit of adrenaline can do on race day. – In terms of the taper, it
essentially allows your body to absorb all the hard
training that you’ve been doing and prime you for race day. This doesn’t mean kicking
back and relaxing, it still requires a
little bit of intensity to remind your body of what
it’s supposed to be doing. But you should drop the
training volume a little so this means slightly
shorter swim sessions and you can break those
sessions into smaller chunks so you focus more on the quality. And this is the fun bit now so enjoy it. And then when it comes around to the event you can follow a session
something along the lines of: a warm up of 100 metres front crawl swim, 100 metres kick. And then two 50 metres as
15 metres maximal effort followed by 35 metres easy. And then into the main set do 200 metres build to a good pace, or your race pace, followed
by 100 metres nice and easy and three lots of 100 metres
descending one to three, so you’re getting faster on each 100. And then warm down with 100 metres kick and 100 metres choice swim. That’s a total of 1,100 metres and with some good
quality swimming mixed in. And just take 20 to 40 seconds recovery between all the reps. It’s really important that
you check over your bike before race day to make sure that it’s in good working order. The last thing you want is for your race to come to an early end
due to a mechanical, especially after all the
hard work you’ve put in. Now bikes are quite complicated machines so don’t worry if you’re not sure how to or what to check. Simply drop your bike
into a local bike shop a couple of weeks before the event and they’ll be more than happy
to give it a good once over. – A particularly important area to check is your tyres and especially
if you’ve been using them for a long time you’ll want to check that they’re not excessively worn and there’s no obvious cuts. The same goes for if you’ve
been doing a lot of hours on an on wheel turbo trainer
with the same tyre and wheel that you intend to use. You’ll probably want to think
about changing that tyre. – Whilst we really hope
you don’t get a puncture, it is worth being prepared
for the possibility. That way, it won’t result
in the end of your race. Now there are a number of methods, a simple one for a clincher tyre is to carry a spare inner tube, along with a set of tyre levers, a pump, or a CO2 cartridge. But if you are one of those lucky people and you’ve never had a puncture or have had to repair one then you can obviously
follow one of our videos to make sure that you practise and you’ve comfortable with it or just ask a friend to show you. – Now with regards to training you should aim to maintain
two rides per week. But as with swimming you should start to reduce the distance
and the duration slightly. So focus on rides of around 60 minutes. And if you are planning
on increasing your pace on the race day and you’ve
been practising already in training, then continue to do this but just keep it to shorter
blocks with plenty of recovery. So something along the lines of this: 10 minutes warm up and then
four lots of four minutes at your race pace with
six minutes recovery and then finish off with
10 minutes warm down. Now we’re going to do the
same for the running to so reduce the distance and the duration of your two runs per week
to around 30 to 40 minutes. And now is a great opportunity
to focus on quality. And if you do want to put
in some race pace efforts you can include them
into a session like this: Start with a 10 minute warm up and then five lots of 90 seconds, or one minute 30 at race pace, followed by 90 seconds recovery jog and then finish it with
a 10 minute warm down. – Brick sessions are
still really important at this point so try to make one of your two weekly runs off the bike. And if you’re planning to
pick the pace up on race day and you’re feeling really confident then you can combine
the previous run session into these brick sessions. – This is also the ideal opportunity to practise your nutrition. Both for the bike and the run to make sure that your
stomach is happy with it. A lot of people struggle
coming on to the run with certain nutrition. So make sure that you’ve
practised it before and you’ve found what works for you. Now energy gels are one of
the most popular choices due to their simplicity plus the fact that your body can absorb
them pretty easily. But having said that
just make sure you stick with what you’re most comfortable with. – You’ve trained so hard for this event so when it comes to race day make sure you have all your
gear ready in plenty of time. Hopefully by now you’ve got all the kit that you need for race day and you’ve practised with it. And if you don’t, you should
get it sooner rather than later so there’s no last minute panics. – Now we’d recommend
packing all of your gear a day or two before your event and then you can do any final checks. That way it’s done and it’s off your mind. And as the race day approaches also try and stay off your feet whenever you can. Avoid any long walks and don’t get lured into wandering around
the race expo for hours. – Get yourself a good meal
the night before the race and an early night if possible. But don’t worry if you can’t sleep that is perfectly normal. On the morning of the race,
get up with plenty of time to have breakfast. We normally suggest
around two to three hours before the event, just allows your body
time to digest the food. And then arrive at the transition
area with plenty of time to set your gear up. Well I guess that’s all from us. And we wish you the best of
luck for your first triathlon. – Well hopefully after you’ve completed it you’ll have the triathlon bug and you’ll be back to GTN for more videos. So to make sure that you don’t miss any just hit the globe to subscribe. And if you did miss any
of the earlier videos from this series, you can
catch up on those just here. – And to find out how to
repair a clincher tyre when you get a puncture during race day just click down here.

11 comments on “Triathlon Training Plan | Taper And Race Preparation | Weeks 11-12

  1. just 23 days out from Wild Flower long course in California, my first half iron distance race. Excited and nervous. Thanks for the video GTN.

  2. Found this channel the other day after I booked in for my first Triathlon. Following this in prep for August! thanks Guys 🙂

  3. Completed my first 70.3 last weekend in Florida. And while I missed the swim cut-off by 5min, I did complete the entire race (7:18:30). Your great tips and training videos were very helpful. And I'll be revisiting the swim training videos as that is most definitely my weak point (especially ows). Next up for me is an Xterra at the end of July. Kudos!

  4. Thank you very much for putting this series together. I just completed my first sprint and the tips you guys gave were invaluable. Where are the Tri kits on your store? I would totally rock a GTN kit.

  5. How much speed gain could one expect by changing from riding in a kind of aero position on my KTM Maranello trekking bike with 32-622 [email protected], lamps, mudguards and pannier rack but no suspension fork to an inexpensive road bike? I just averaged around 35 kph over 20km.

  6. Hi GTN! I got it! Now I'm an Ironman! I completed Ironman Brazil 2019. I would like you to do a video about recovery after the race. For we take our muscles to the utmost of exhaustion. Thank you very much for all the tips and teachings. Let's go to the next!

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