Including 'B/C' Races Into Your Triathlon Plan

Racing in the lead up to your "A" race has many benefits. Find out how to include these into your training and get the full benefit without detracting from your key focus.

Include a Sprint Distance Race

• Take a really short taper, for example, take the day before the race as complete rest and only train for 1 hour (or preferably less) in low Zone 2 on the day before that.
• You may need to move some workouts and drop a couple of sessions (ideally run intervals and a bike speed session).
• After your race, take 48 hours off to allow for a full recovery.
• For the remainder of the week continue with training as planned (reducing intensities to Zone 2 until you feel well recovered).
• After this resume training to plan

Include an Olympic Distance Race

• Take a short taper, for example, take the day before the race as complete rest and only train for 1 hour (or preferably less) in low Zone 2 on the day before that.
• Move workouts in this week and drop the speed run and bike sessions.
• After your race, take 48 hours off to allow for a full recovery.
• For the remainder of the week continue with training as planned (reducing intensities to Zone 2 until you feel well recovered)
• After this resume training to plan

Include an IRONMAN 70.3 Race

• Follow your training plan normally until the Thursday before your race (if your race is on Saturday then follow until the Wednesday).
• Then follow the last few days of the final week of your training plan (i.e. your "A" race taper) leading into the race.
• After your 70.3, take the first 48 hours as complete rest.
• For the remainder of the week continue with training as planned (reducing volumes and intensities to Zone 2 until you feel well recovered).
• The following week you may also need to reduce intensities depending on your recovery.

For All Races

• Your training plan includes an active recovery week every 4 weeks, if your race is before one of these then this will fit well to promote recovery.
• If when you are ready to resume full training again you find a recovery week in your calendar consider placing a couple of the sessions that were missed due to your mini taper or recovery into this week to bring volume and intensities up again.

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