I tried to post this in the Coaching forum, but for some reason could not start a new thread there.

I've been scratching my head over this for a while now.

I've got an Oly that comes up on a build week with a bike focus and has me at 16 hours +/-.

I am using the 14 week IM program preparing for IMMOO and so far everything has gone perfect (well I could muiss fewer swim workouts...)

I have been trying to re-jigger the plan to accommodate a moderate taper into the mix (2 days) and also not miss the long bike ride and run that weekend.

The week following the race is a recovery week and then I come up on the hardest part of the program, the PEAK.

How can I get the volume in - incorporate a modest taper before the oly AND still have the recovery week before the next pahse of the program (the PEAK)

It's a State race and one I want to make a good showing at.

Options so far:
- train through it
- flip the recovery week with the build week to give me an easy week just before
- front load the week before the oly
- ???

Hi,

I've added the fact you are an 'eraceplanner' owner to your profile, so you should be able to post in the coach section in the future.

I'll leave the other part of your post to the Coach!!

Regards,

Mike

Ed,

Hope training is going well. How about this option:

On your "Build-Bike Focus" week, there is a 6 hour ride scheduled for the Saturday. How about you move that ride to the following weekend, replacing the 2.5-3 hour ride that's scheduled on your easy week. That's the only change for your easy week.

Back to the build/race week;
1) Move your long run to Wednesday (replacing the track workout). The track workout will be replaced by your race (Race-Pace 10k, still providing an appropriate training effect.
2) Do the scheduled EZ-Rec Bike ride (45-60min) to Thursday (day after the long run)
3) Do an Endurance ride (up to 2.5 hours) on Friday. The earlier the better.
4) Saturday (pre-race) becomes a day off, OR could be an easy day. ie: SWIM 500m at the race site if possible, BIKE 20min Easy, RUN 10min.
5) Sunday's Race Swim replaces the planned swim workout.

Sunday's EZ-REC ride remains, after the race.

This solution allows you a little recovery prior to the Olympic Dist race, without compromising the structure of your Ironman preparation. The race itself becomes a part of your Ironman training. I actually don't like the term "training-race" as it implies some type of "excuse" for not trying hard or not doing well. Even though the Oly is a "B-Race" and therefore not your focus event, doesn't mean you don't go-for -it on the day. You may have the race of your life, even with a few extra bike miles in your legs.

Understanding that the "State" race is important to you, come IMMOO Race-Day, the Oly is going to be of very little importance. Ironman is the Big-Day for you and you have a lot invested in achieving your potential there. "Keep your eyes on the prize".

The easy week (as is), will be nice after your race and will still set you up for your Ironman Peak. Doing the long ride one week later, allows you to retain that one key endurance workout, again, without compromising the "Peak Phase". You'll recover from that within 24hours!

How does that work for you?

Keep us posted and good luck with the next few weeks.

CoachKev

Kev, I like that option.

I'm pretty sure the Long Run on Wednesday won't have lingering affects, punting the long ride seems reasonable and everything else stays sorta the same.

I like it too because it keeps the recovery week. Thanks for the advice, I was looking to make a wholesale swap / change to the plan and this is low impact option.

You are right about the State Oly being important. I like racing to RACE not race.

Ok Ed,

Good luck with and let us know how the races go.

All the best. CoachKev