Rage Cage (aka taper week)

The urge to good fast or go hard in the week coming up to a race is almost unbearable.  You'll want to push yourself, but remember that this is the time for your body to recover and re-energize before being asked the most of it.  I have the most difficult time here in my training, knowing when to just not go out. 

I've read studies that you won't see any gains 2-3 days prior to a race anyway.  The key for me is to stay flexible, keep to easy rides, runs, and swims.  And keep them shorter.  No need for an easy 8 mile run if your race is a Sprint with a 5K. 

Nutrition wise, I'll stick to water for a majority of the week, taking in as much as I can remember to throughout each day.  I'll mix in a 50/50 of water and juice (either cranberry or apple) to keep it interesting and not dilute or wash away minerals & vitamins from my body.  With a reduced level of exercise, I'll be more cognizant of my food intake.  While I won't starve myself, I will keep clear of any high carb treats, like cookies or large amounts of bread.  I want to keep my race weight throughout the taper week and be comfortable on race morning at that weight.  We'll all have after the race to eat whatever we want!

http://www.triradar.com/training-advice/how-to-fuel-for-the-perfect-race/

I set up my bike early in the week and get my other gear together by Thursday.  This allows me enough time should I need any last minute parts or gear.  Most likely, I'll be squared away and won't, but it's good to have that out.  I'll get 1-2 quick rides (on the trainer if needed) on the bike in it's race set up to get the feel and make any last adjustments.  Ideally, you never do anything new on race day, so this is your last chance to dial in your equipment.  With my Felt AR5, I use clip-on bars and have to switch my seat post around, so it never stays in the tri setup full time.

Race day is another story... and another post!

First race

With an early season race planned, the goal set shouldn't be a win or a top 10.  It should allow you to see how your base training, initial speed training, and technique training has paid off.

Using the 2 programs I've posted here, I'm very happy with how Sunday went.  Sure I would loved to have knocked out a 1st place win, but 3rd is still on the podium.  Also, it being a reverse tri (run, bike, swim) the body wasn't exactly ready.  The weather at the start was 38 F and rainy.

At the gun, I was off and pacing with the eventual winner, Sean Walsh.  We ran 3rd and 4th for the 1.5 mile course.  The run leader, Josh Pickens, who took second overall, was a good 30 seconds in front of us.  By T1, Sean and I were still close.  I made it into T1 5 seconds after Sean, with Josh already moving out onto the bike.  I got out of T1 fast and onto the bike before Sean.  a quarter mile into the bike and I was having serious issues getting into my shoes and just getting my arms/fingers to work with the cold.  Sean passed me at that moment, I was able to get into the shoes and start a rhythm.  The bike course is a 4 mile loop shaped like a cross.  This meant a lot of hammer in between 180 degree turns.  I managed to stay on Sean and we bridged up to Josh.  In the last 300 meters, Josh was quickly into T2 with Sean and I coming into the dismount line at the same time.  A poor selection on my part for racking had me running my bike to the exit side of T2.  I was able to strip down as fast as I could minus the long sleeve skin shirt.  I was able to get that off right before entering the pool.  The swim can be summarized for me as pure survival. It's probably my strongest discipline and I could not for the life of me get my arms to move after the cold of the race.  I managed to finish and hold onto my 3rd place position.

That race is complete and lessons were learned.  Looking forward to the East Coast Super Sprint in May.  Weather be damned for that one!