How to taper?

[emilyj]

I just realized yesterday that I should be tapering this week for my race on Saturday...but I have no idea how to taper.

I'm doing an aquabike - 600m swim, 15 mile bike ride. I did a 600m swim/15 mile bike brick yesterday which went great. Now I don't know what to do with my week?

Normally I would do swim practice (master's) M/W/F, lift with my trainer Tues/Thurs for an hour as well as ride for an hour both days. Saturday would be my off day.

Keep my normal M/T workouts, scale down Wednesday, take Th/Fri off?

Scale back everything this week?

I'm lost. Help.

[sadlebred]

Typically you will reduce volume and intensity. I would not take both Thursday and Friday off. Choose one or the other. Otherwise you may feel "blocked" or "dead" on race day. Do a really easy bike ride the day you choose not to take off. By easy it should feel like you are barely turning over the pedals. This is about 12 mph for me on a flat surface.

I'd do: Monday: Normal
Tuesday: Off
Wed.: Normal
Thursday: Off
Friday: Easy ride (or switch Thursday/Friday)