Here, we outline three key swim, bike and run sessions for you to include as your race nears to help you prepare for the big day.<\/p>\n
Swim: Settling into your rhythm<\/strong><\/h2>\n ![\"""\"]( "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> Credit: Andy McCandlish<\/span><\/figcaption><\/div>\nCoach: <\/b><\/span>Kate Offord, Smiling Tri Coach<\/span><\/p>\nBenefit: <\/b><\/span>This swim ensures that you can retain some \u2018feel\u2019 for the open water, while providing much-needed sharpening to deal with the adrenaline of race day. <\/span><\/p>\nWarm-up<\/b><\/span><\/h4>\nEasy 400m<\/b> to acclimatise to the temperature. Focus on smooth breathing (inhalation and exhalation) and building a rhythm. <\/span><\/p>\nMain set<\/b><\/span><\/h4>\n2 x 400m<\/b> laps (or smaller loops) working on starting hard and being able to recover. Swim 25 strokes hard<\/b> (at 8\/10 RPE \u2013 rate of perceived exertion, 10 is maximum) to replicate the adrenaline at the start of a race. Add a further 2 x 15-20 stroke<\/b> surges at 8\/10 RPE in each 400m<\/b> lap. Practise settling back into your rhythm for the remainder of the lap. Rest for 30secs<\/b> between laps. <\/span><\/p>\nCool-down<\/b><\/span><\/h4>\nSimply practise exiting the water smoothly and taking your wetsuit<\/a><\/strong> off without assistance.<\/span><\/p>\nBike: Pre-race intervals<\/strong><\/h2>\n ![\"""\"]( "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> Credit: Andy McCandlish<\/span><\/figcaption><\/div>\nCoach: <\/b><\/span>Mel Hayes, Smiling Tri Coach<\/span><\/p>\nBenefit: <\/b><\/span>The aim is to spin out your legs and put a little intensity into them without creating fatigue. This will prime them for action. Do this session the day before the race. <\/span><\/p>\nWarm-up<\/b><\/span><\/h4>\n10mins <\/b>easy @ 70% FTP (functional threshold power<\/a><\/strong>, i.e. the highest average power you can sustain for approximately 1hr, measured in watts)<\/span><\/p>\nMain set<\/strong><\/h4>\nInterval of 5mins<\/b> @ 105% FTP; recovery of 10mins<\/b> @ 60% FTP; interval of 1min<\/b> @ 150% FTP.<\/span><\/p>\nCool-down<\/b><\/span><\/h4>\n5mins<\/b> @ 40% FTP <\/span><\/p>\nRun: Pre-race strides<\/strong><\/h2>\n ![\"""\"]( "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> Credit: @Daniel_James_Pix<\/span><\/figcaption><\/div>\nCoach: <\/b><\/span>Joe Friel<\/span><\/p>\nBenefit: <\/b><\/span>This is simply a relaxed run with some easy speed to sharpen the legs.<\/span><\/p>\nWarm-up<\/b><\/span><\/h4>\n10mins<\/b> easy walk or run in Zone 1.<\/span><\/p>\nMain set<\/b><\/span><\/h4>\n30min<\/b> easy run (Z2) followed by 6 x 10-15sec <\/b>\u2018strides\u2019. For the strides, start steady and pick up your pace to a near maximum speed in the last 4-5secs<\/b> then slow down gradually. Allow yourself to recover and go again. Remember to relax and ensure you\u2019re not holding any tension in the shoulders. We\u2019re aiming for easy speed!<\/span><\/p>\nCool-down<\/b><\/span><\/h4>\nWalk until your breathing is back to normal.<\/span><\/p>\n - 10 ways to ensure you\u2019re ready for race day<\/a><\/strong><\/li>\n
- How long should your taper period last<\/a><\/strong><\/li>\n
- Tapering: Why it\u2019s important<\/a><\/strong><\/li>\n<\/ul>
<\/p><\/div> <\/section><\/body><\/html>\n
","protected":false},"excerpt":{"rendered":"By James Witts Published: Wednesday, 06 July 2022 at 12:00 am Heading into the final days and weeks before your next Olympic-distance triathlon? It\u2019s time to start the taper.\u00a0 Here, we outline three key swim, bike and run sessions for you to include as your race nears to help you prepare for the big day. […]<\/p>\n","protected":false},"author":24,"featured_media":15830,"template":"","categories":[1,23],"acf":{"readingTimeMinutes":"3"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons.jpg",1200,798,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-768x511.jpg",768,511,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-1024x681.jpg",800,532,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons.jpg",1200,798,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons.jpg",1200,798,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By James Witts Published: Wednesday, 06 July 2022 at 12:00 am Heading into the final days and weeks before your next Olympic-distance triathlon? It\u2019s time to start the taper.\u00a0 Here, we outline three key swim, bike and run sessions for you to include as your race nears to help you prepare for the big day.…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed\/15829"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/15830"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=15829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=15829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/07\/swimming-for-triathlon-486d22e.jpg?quality=90&resize=620%2C483"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Coach: <\/b><\/span>Kate Offord, Smiling Tri Coach<\/span><\/p>\n Benefit: <\/b><\/span>This swim ensures that you can retain some \u2018feel\u2019 for the open water, while providing much-needed sharpening to deal with the adrenaline of race day. <\/span><\/p>\n Easy 400m<\/b> to acclimatise to the temperature. Focus on smooth breathing (inhalation and exhalation) and building a rhythm. <\/span><\/p>\n 2 x 400m<\/b> laps (or smaller loops) working on starting hard and being able to recover. Swim 25 strokes hard<\/b> (at 8\/10 RPE \u2013 rate of perceived exertion, 10 is maximum) to replicate the adrenaline at the start of a race. Add a further 2 x 15-20 stroke<\/b> surges at 8\/10 RPE in each 400m<\/b> lap. Practise settling back into your rhythm for the remainder of the lap. Rest for 30secs<\/b> between laps. <\/span><\/p>\n Simply practise exiting the water smoothly and taking your wetsuit<\/a><\/strong> off without assistance.<\/span><\/p>\n Coach: <\/b><\/span>Mel Hayes, Smiling Tri Coach<\/span><\/p>\n Benefit: <\/b><\/span>The aim is to spin out your legs and put a little intensity into them without creating fatigue. This will prime them for action. Do this session the day before the race. <\/span><\/p>\n 10mins <\/b>easy @ 70% FTP (functional threshold power<\/a><\/strong>, i.e. the highest average power you can sustain for approximately 1hr, measured in watts)<\/span><\/p>\n Interval of 5mins<\/b> @ 105% FTP; recovery of 10mins<\/b> @ 60% FTP; interval of 1min<\/b> @ 150% FTP.<\/span><\/p>\n 5mins<\/b> @ 40% FTP <\/span><\/p>\n Coach: <\/b><\/span>Joe Friel<\/span><\/p>\n Benefit: <\/b><\/span>This is simply a relaxed run with some easy speed to sharpen the legs.<\/span><\/p>\n 10mins<\/b> easy walk or run in Zone 1.<\/span><\/p>\n 30min<\/b> easy run (Z2) followed by 6 x 10-15sec <\/b>\u2018strides\u2019. For the strides, start steady and pick up your pace to a near maximum speed in the last 4-5secs<\/b> then slow down gradually. Allow yourself to recover and go again. Remember to relax and ensure you\u2019re not holding any tension in the shoulders. We\u2019re aiming for easy speed!<\/span><\/p>\n Walk until your breathing is back to normal.<\/span><\/p>\n <\/p><\/div> <\/section><\/body><\/html>\n By James Witts Published: Wednesday, 06 July 2022 at 12:00 am Heading into the final days and weeks before your next Olympic-distance triathlon? It\u2019s time to start the taper.\u00a0 Here, we outline three key swim, bike and run sessions for you to include as your race nears to help you prepare for the big day. […]<\/p>\n","protected":false},"author":24,"featured_media":15830,"template":"","categories":[1,23],"acf":{"readingTimeMinutes":"3"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons.jpg",1200,798,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-768x511.jpg",768,511,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons-1024x681.jpg",800,532,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons.jpg",1200,798,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/07\/3-key-tapering-sessions-for-olympic-distance-triathlons.jpg",1200,798,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"By James Witts Published: Wednesday, 06 July 2022 at 12:00 am Heading into the final days and weeks before your next Olympic-distance triathlon? It\u2019s time to start the taper.\u00a0 Here, we outline three key swim, bike and run sessions for you to include as your race nears to help you prepare for the big day.…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed\/15829"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/15830"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=15829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=15829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Warm-up<\/b><\/span><\/h4>\n
Main set<\/b><\/span><\/h4>\n
Cool-down<\/b><\/span><\/h4>\n
Bike: Pre-race intervals<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/07\/cycle-training-for-triathlon-edcfb63.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Warm-up<\/b><\/span><\/h4>\n
Main set<\/strong><\/h4>\n
Cool-down<\/b><\/span><\/h4>\n
Run: Pre-race strides<\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/07\/matt-baird-striding-b104974.jpg?quality=90&resize=620%2C461"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Warm-up<\/b><\/span><\/h4>\n
Main set<\/b><\/span><\/h4>\n
Cool-down<\/b><\/span><\/h4>\n
","protected":false},"excerpt":{"rendered":"