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!

Hour Of Power Triathlon Brick Workout

Since I partook in my first brick workout on the new bike, I'll post this.

Today was a Zone 2 bike day and good run. I really wanted to see how the legs were going to feel after a high cadence bike today.  Also, with a solid swim session yesterday, I was eager to see how my body was going to do with both sports after 24 hours of recovery.  The short answer to both was "awesome"!

It's never too early to start working in some brick sessions to the training.  You know, to mix things up and see how you'll adapt.

Here's a plan from Jene Shaw over at Triathlete online magazine from April 2013:

http://triathlon.competitor.com/2013/04/training/hour-of-power-triathlon-brick-workouts_74788

Indoor cycling workouts

If the weather is keeping you inside and you've exhausted your current stash of workouts, here's 3 that you can crush on the trainer:

http://www.usacycling.org/3-indoor-cycling-workouts-for-the-winter.htm

Try working these into your base program (you are embracing your base program right?).  See 'Remember Planning' post for the program I'm currently using.

Tip:  I set up a separate Google Calendar showing me which week and what program I'm in.  This really helps back up programs and training from your 'A' races while timing your peaks.