Let's talk tapers.

[mrs.jacinthe]

How long do you usually taper for an "A" race?
What's your taper like - do you cut distances by half/third/something else, lower frequency/duration of workouts, both, etc?
Do you change your eating/drinking habits during that time?

[ktzmoh]

I'm no help - I do what the plan tells me to do . I switched to a more carby diet the week before and drank tons of water.

[bluelikejazz]

In my adult life I've only tapered for one race (half marathon), and did a 2 week taper (12 miles-2 weeks out, 8 miles the week before, and a 5 and 3 mile run the week of). It was WAY TOO LONG! I kicked ass on my 8 mile run, and crashed and burned on race day.

In HS and college, I was the girl still doing really long sets by herself up until 3 days before the big swim meet - and I was usually at peak on day 2 of the meet (so a 4-5 day taper was ideal for me).

I'm currently planning a redemption half marathon and will do (at least 12) the weekend before, and probably 6 on Tuesday, 3 on Thursday, and race Sunday.

[Deleted]

I'm probably not any help either. I ran HM distance 26 times last year, most of them were back to back weekends. I don't really taper is the short answer other than take it easy for a couple of days beforehand to make sure I am properly rested and my legs are not too tired.

[juliabug]

I am still a newbie, I follow a training plan. The Oly program that I am following now will have me peak 2 weeks before the races, then cut back 20% from peak, then 30% from the previous week with 2 full days of rest. However, those are supposed to be my weeks to do bricks and I have already incorporated those into my workouts.

Lots of water in the days before the race. I do not keep very good track of my diet, so I can't help you there.

I'm exciteto hear about your race. I love open water swimming and want to find more races myself.

[mrs.jacinthe]

Ok, so here's what I'm thinking ...

Two weeks out:
M - masters (just doing whatever the workout is)
Tu - slow steady swim, around 1.5 hours (so 4000 SCY)
Wed - masters, massage
Th - masters
Then I'm in NYC and I just won't have time to swim that weekend.

One week out:
M - rest/recover from weekend (LOL)
Tu - slow steady swim 1.5 hours (about 4000 SCY)
W - rest
Th - slow steady swim 45 min-1 hour (so around 2000-3000 SCY)
Fr - rest
Sa - rest
Sun - RACE

Does that sound about right??

[Deleted]

What's the race?

[mrs.jacinthe]

May 26, 2015 16:19:10 GMT -5 @cheshire said:

What's the race?

Great Chesapeake Bay Swim.  It's 4.4 miles across the mouth of the bay.  Currents are potentially quite strong, and if there's wind, it could be pretty choppy.  So it's a *hearty* swim.  LOL

[Deleted]

Oh, in that case I am not in any way qualified to offer any advice - I know nothing about swimming!

[sadlebred]

I don't taper at all. I do a normal race week workout schedule. If I'm racing Sat., it something like:
Sunday: Normal long 3+ hour ride
Monday: Recovery ride
Tuesday: Intervals
Wed.: Off
Thursday: Easy to moderate ride (this is usually a hard group ride on non-race weeks instead of an easy to moderate ride)
Friday: Off
Sat.: Race

[thom]

I don't know how well running translates to swimming, but I have found the 3 week taper to be by far the best for a marathon. Meaning I'll do my last super long run 3 weeks out (+\- a day or 2). It seems to go best when I keep workouts easy-ish and under about an hour up until race day. With the exception of doing about a 90 minute run 2 weeks out and doing a few bursts of speed or pickups at end of workouts.

Because of scheduling or illness I've had it where my longest run was 4 weeks out and I've also tried to do a pretty long run 2 weeks out making up for lost time. While those races went okay they were not as good as my 3 week tapers.

Mostly I'm really excited to see how this race goes for you!! You've been working so hard, and I'm just awestruck by swimming the bay.

ETA: A marathon is around 4 hours for me. I'm guessing it won't take you quite that long, but I'm thinking it's kind of a comparable distance/time especially in choppy conditions. I also try to be extra mindful of staying hydrating but I eat mostly the same. Which is a lot when I'm training. And sleep extra if you can !

[bluelikejazz]

Will you have time to jump back in on Friday for 1500-2000 yards?

I would also do a bit of your swims the week before at a "race pace"/strong effort. Maybe 500-1000?

[mrs.jacinthe]

May 26, 2015 17:39:34 GMT -5 bluelikejazz said:

Will you have time to jump back in on Friday for 1500-2000 yards?

I would also do a bit of your swims the week before at a "race pace"/strong effort. Maybe 500-1000?

I have plenty of time.  I've noticed, though, that when I take two days off I'm substantially faster in the next practice.  Swimming every other day just results in taking longer to warm up with no noticeable speed difference.  LOL

[labbie]

I have no advice to offer for swimming but holy crap- you are a badass for doing this!
The days leading up to a race I generally try to eat some extra carbs and be sure to hydrate. Good luck!

[ebeth]

It depends on the race. Longer race, longer taper.

I decrease the volume but keep the intensity.

I do not eat at a deficit during taper but I don't eat extra until a day or two before the race

[bluelikejazz]

May 26, 2015 17:45:41 GMT -5 mrs.jacinthe said:

May 26, 2015 17:39:34 GMT -5 bluelikejazz said:

Will you have time to jump back in on Friday for 1500-2000 yards?

I would also do a bit of your swims the week before at a "race pace"/strong effort. Maybe 500-1000?

I have plenty of time.  I've noticed, though, that when I take two days off I'm substantially faster in the next practice.  Swimming every other day just results in taking longer to warm up with no noticeable speed difference.  LOL

In that case, take 2 days off!  I'd still add in some stronger sets the week before though.

[mrs.jacinthe]

May 27, 2015 10:18:23 GMT -5 bluelikejazz said:

May 26, 2015 17:45:41 GMT -5 mrs.jacinthe said:

I have plenty of time.  I've noticed, though, that when I take two days off I'm substantially faster in the next practice.  Swimming every other day just results in taking longer to warm up with no noticeable speed difference.  LOL

In that case, take 2 days off!  I'd still add in some stronger sets the week before though.

Stronger than my typical masters workout?  I'm getting 4000-5000 yards per workout right now, usually with some speed play mixed in.

Or do you mean week of?

[bluelikejazz]

May 27, 2015 10:28:48 GMT -5 mrs.jacinthe said:

May 27, 2015 10:18:23 GMT -5 bluelikejazz said:

In that case, take 2 days off!  I'd still add in some stronger sets the week before though.

Stronger than my typical masters workout?  I'm getting 4000-5000 yards per workout right now, usually with some speed play mixed in.

Or do you mean week of?

Sorry, I mean week of   So the Thursday before the race (3 days out) when you are going to swim 2000-3000, try to do say 500-1000 at a stronger pace (you said slow steady swim above)

[mrs.jacinthe]

May 27, 2015 10:43:20 GMT -5 bluelikejazz said:

May 27, 2015 10:28:48 GMT -5 mrs.jacinthe said:

Stronger than my typical masters workout?  I'm getting 4000-5000 yards per workout right now, usually with some speed play mixed in.

Or do you mean week of?

Sorry, I mean week of   So the Thursday before the race (3 days out) when you are going to swim 2000-3000, try to do say 500-1000 at a stronger pace (you said slow steady swim above)

GOT IT.  Sorry, I've been up since 4:15 so I'm a little slow.

[trigal]

For Ironman, my taper is about three weeks. Volume drops but intensity and frequency are the same for the first two weeks. Race week is pretty easy.

I definitely cut back on my calorie intake!