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30 Days to Kona: Peaking/Tapering for the Big One
By Kevin Moats, IM 50-55 Hawaii World Champion and world record holder.
"With Master Amino Acid Pattern (MAP), I find I can train harder and recover better. I have been able to build muscle mass and minimize tendon soreness with MAP."
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So now you are in the home stretch. What to do to bring you to the starting line fresh and ready to go? 4 Weeks from race day:
Ideally 5th week from Race day, you did a hard short effort, like a ½ Ironman or International Distance Triathlon. The 4th week out is the last high volume week.
Saturday: Ride should still be in the 5 hour range at your endurance pace. Your Sunday: Run should be at least 2 ½ hours.
3 Weeks from Race Day:
Saturday: Ride 75% of your long ride -4 hours max. A group ride with some surges and intensity would be good.
Sunday: Run should be not no longer than 2 hours
Tuesday: Ride/Run brick with a 1/1/2 hour bike with 6 X 5 minutes hard efforts, then 6 miles @ 30 seconds per mile FASTER than goal IM Marathon pace
Wednesday Long open water swim-1 H 15 M to 1 H 30 Min
Thursday Easy spin/jog
Friday Hard swim-50’s/100’s 10 Sec per 100 faster than IM swim pace 2 Weeks from Race Day:
Saturday: Ride no more than 2 ½ hours. Group ride with higher intensity for 50% or ride, or 2 X 30 Minute effort at ½ Ironman pace/intensity. Run 6 miles @ 30 Seconds per mile faster than Ironman marathon goal pace.
Sunday: Run no more than 1 HR 15 Min at goal IM marathon pace.
Monday: Hard Swim 50’s/100’s @ 10 seconds faster than goal Ironman Swim pace.
Tuesday: Bike/Run brick with a 1/1/2 hour bike with 6 X 5 minutes hard, then 6 miles @ 30 seconds per mile FASTER than goal IM Marathon pace.
Wednesday: Long open water swim-1 H 15 M to 1 H 30 Min
Thursday: Easy spin/jog
Friday: Hard swim-50’s/100’s 10 Sec per 100 faster than Ironman swim pace.
1 Week from Race Day:
OK this is it. There is where you really need to throttle it way down.
Saturday: 2 hour ride, no more than 4 X 2-3 minute efforts. Run 4 miles at 30 Seconds faster per mile than Goal Ironman Marathon pace.
Sunday: No more than 60 minute run at goal Ironman pace.
Monday: Hard Swim but no more than 30 minutes total 50’s/100’s 10 seconds per 100 M at goal Ironman swim.
Tuesday: 30 minutes on Bike 4 X 90 sec efforts, NO run.
Wednesday: 30 minute swim on Ironman swim course- 4 X 90 second efforts
Thursday: NOTHING!
Friday: Swim 20 minutes- warm up drills & 4 X 100’s at 10 Seconds faster than IM pace. Bike 20 minutes 4 X 90 Sec efforts Run 20 minutes on SOFT surface-ideally Keauhou golf course or soccer fields next to Kona Aquatic Center.
To summarize: 4th Week out Volume is still up. 3rd Week out, volume begins to drop and intensity begins to go up. 2nd week volume is way down and intensity is up. 1st week out, volume/intensity are down.
Good training and good racing. More on the specifics of the last week in Kona next time.
Other articles from Kevin
Articles from Kevin:
The Eight-Week Winter Marathon, or Early Season Triathlon Training - Age Group Excellence: Part 1: Running Off the Bike - Part 2: The Challenges of Kona - How to train to run 26.2 Miles after swimming 2.4 miles and bicycling 112 - The Mid-Season Break - 30 Days to Kona: Peaking/Tapering for the Big One - Kona Spring Training Camp -10 Things about Training - Winter Break and Off Season Training - Turnaround Buoy in Kona! - Lavaman Race Report
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