My experience with marathon training (which may or may not be similar to tri) tapering:
You keep most of the effort but significantly reduce the volume. You would be surprised how quickly you body recover with a lower volume.
Ive done Yasso 800s (10x800 @ 2:55 per lap - or 5:50 per mile) the Tuesday before a Sunday marathon.
That said. You know yourself and know how your body react to recovery.
If you feel you need a bit more, do it.
For the WC slots they gave out a questionnaire before the race where we could indicate whether or not we’d accept a slot. Among those who said yes the eligible finishers received an email and now have 48h to pay or otherwise the slot starts rolling down, same procedure.
As for the run, you are absolutely right. I’ve made huge progress on the run and until now did not dare to think beyond 1:30, that was a massive achievement for me. I also think that in part my weak bike might also be seen as solid pacing, because I’m beating most of the fast riders in the run. But looking at courses Nice looks like I wanna give it a try.
Question for people here.
I have a small, first world problem, dilemma.
I am doing the Virtual Boston this weekend. Probably Sunday.
I am also @ week 3 of the Build plan. I have several options. My goal race is Florida 70.3 in December, but i have a feeling my wife will argue against doing the race. But in any case, my plan ends on that race.
My plan calls for the following wo the rest of the week
This are the options I think i have
)I think that all i got…
Leaning to just skip Carpathian.
That’s a better way to do the roll down IMO, hopefully they stick with it. Although, hopefully they don’t go the route Triathlon Canada has gone with ITU qualifying spots where you have to pay $20 with your “Expression of Interest” before the race that you don’t get back if you don’t get a spot - - it comes out of your race fee if you do get a spot though.
Sounds like we’re in a similar spot with the run. Best of luck with your progress there. 
I vote #5 for sure - you will not a miss anything in one bike ride
Have fun Sunday
Agreed plus Id turn down the length/intensity of cumberland.
OMG. What a better alternative than the current system. Although you would miss the camaraderie.
When I accepted last years slow I almost said screw it and went home because it was taking so long. I think I left the course at 7PM that day.
Great race write-up and not just because its almost the only one this year!
Super jealous you got to race, and you got a great performance and result out of it
Did you taper for just one week straight after build? Or do you taper for longer?
The thing is I’ve never raced before - so I’m not sure how you should feel the weeks pre-race. I’ve heard some fatigue is a good thing.
Guess its better to go in more fresh with a little lost fitness than to go in too fatigued though. I’ll probably dial down Fish or the longer run that week then just to be safe.
Before my first ever race, trouble sleeping, nervous, excited, nightmares about missing registration & getting to the event late missing the start. I went in too rested to save my legs and felt heavy and sluggish all day.
My second race i did a hilly 50 mile sportive the day before (going fairly easy though) and was absolutely flying around. Mind you Outlaw X will be the first time ive trained with structure and intervals and im just coming back from overtraining so i cant be certain. Will just follow what plan builder has put on as i dont really know any better and im guessing the folks at TR do…
Also a good shout, i can just lower my % if its too hard (which Im certain Fish will be 
)
I really notice this on Tuesdays! Mondays are a complete day off with no exercise and it takes me forever to get to sleep every Monday night! It’s like i need to be exhausted or i just don’t get sleepy. I’ve already made peace with bad sleep the night before my first race but hopefully not being completely fresh will stop me pulling an all-nighter.
i doubt anyone sleeps like a baby the night before the race
Nice report and sounds like a pretty good result, even if it was lacking just a bit.
On this, if you’re starting to run into diminishing returns on the FTP side, yeah you might be able to knock up your FTP a couple watts if you really put a bunch of time in there and gain 4min over an IM and 2min over a HIM. OR if you really work on your aerodynamics and reduce your CdA by around 0.01 for the same time gains. This is where I’m starting to put some more time personally.
I’m also right at 4.1W/kg and was playing with some numbers in BBS. Focusing on lowing CdA might be the lowest hanging fruit at this point for at least me. For the winter I’m thinking I’ll be getting a mirror to really focus on my position, keeping myself turtled during training, and lowering that frontal area.
Not knowing your aero numbers, I think most generally you might be able to find 4-5min in really refining your aeroness on the bike, which would be much “easier” than jumping up to 4.3-4.4W/kg.
I usually start tapering 2 weeks before a race.
2 weeks out… keep intensity lower volume…
1 week out same intensity, even lower volume.
Foot come off the pedal at least 3 days…so just easy running or pure rest.
You are not really looking for fatigue. You want to feel fresh. Intensity with much lower volume should accomplished that.
But keep in mind the last 2 week is not for gaining anything, you want to maintain as much fitness as possible while resting.
I can only sleep for junk races.
But I cant sleep for tris…
the swim gives me too much anxiety. Lately, the sprint swims are much better, but the long stuff makes me restless.
This is my vote.
What you’d gain from that workout vs what you could lose going into the marathon beaten up make it no question in my mind. Have fun 
Good point regarding CdA, just be careful that a more aero position might save you time on the bike but could negatively impact the run.
Im still excited, but i sleep well I think on the whole. These days my only concerns are getting up on time and if necessary sorting out the family. My race prep is well rehearsed enough that I havent forgotten anything for some years and the, perhaps sad, truth is that my performance has already been decided by the year of training. But it does mean that I dont worry about performance either…until the gun goes 
Hi everyone
I could use some advice.
This sunday I have half distance triathlon.
According to my schedule I have these trainings left:
But I was also checking my fitness trend. I would be in good shape (by numbers) on sunday if I don’t do anything till then.
I was thinking to skip workouts tomorrow and friday but still do the 2 on saterday:
According to Friel ideal score is between +15 to +25.
What would you guys do? Follow the training plan as provided or get a little more rest to have a better ‘Form’.
thx
I dont regard any of the workouts in taper week as mandatory, follow your own feelings on this rather than be guided by numbers.
And dont forget you can turn down the intensity, shorten sessions, or do outdoor rides.
Personally I would keep the swim as the most useful; its short and will have no impact on recovery, and will keep you sharp for race day.
Ive tried with and without the Truuli opener and cant say its made any difference. For me its best done outside to make sure the bike is in working order and calm my nerves.
