Training Week #29 (Taper Week)

Next week is race week, and my training is winding down fast. My last long bike, brick, and run all happened this week (and all were among the shortest of the year). I had my last training session in Elk Creek, possibly for the season. The only thing I am ramping up right now is the open water swin as I have done very little this year (lake conditions were poor and swimmers advised not to swim). I am doing training sessions in my full sleeve wetsuit, sleeveless wetsuit, and no wetsuit just to practice all scenarios. The beach is crowded and I am having to swim around kids and families. I had one practice in the rain and the beach was all but empty, and I did a 2.5 mile swim. This helped calm my nerves about doing such a long OWS.

Next week will be very relaxed. Workouts will include 30 minute spins and 15 minute runs. Once I get to Madison, I will hop into the lake every day, and do one bike ride just long enough the check the gears, brakes and lubrication. Race day is almost here.

The Plan:

Monday-Rest
Tuesday-1:00 swim/0:45 run
Wednesday-0:45 bike/0:15 run (with transition)
Thursday-1:00 swim/1:00 bike
Friday-0:45 run
Saturday-2:00 bike/0:30 run
Sunday-1:00 bike/1:00 run

2 hour swim, 4:45 hour bike, 3:15 hour run
Total-10:00 hours/11 activities

What I did:
Monday-0:32 bike/0:30 run (7.0 miles/3.2 miles)
Tuesday-Rest
Wednesday-0:45 bike (10 miles)
Thursday-1:53 bike/0:31 run/1:59 OWS-sleeveless wetsuit (28.4 miles/3.1 miles/2.55 miles)
Friday-0:45 bike (10 miles)
Saturday-1:33 run/0:55 swim C1-FS wetsuit (9.0 miles/1.3 miles)
Sunday-1:49 bike/0:46 swim-sleeveless wetsuit(25 miles/1.2 miles)

Weekly Total
3:40 swim, 5:44 bike, 2:34 run (% change from week 28: +6.3%, +7.5%, -46.3%)
5.05 mile swim, 80.4 mile bike, 15.3 mile run (% change from week 28: -3.8%, +4.6%, -45.1%)

Total-11:58 hours/100.75 miles/11 activities

Grand Totals:
Swim-76:39 hours/111.3 miles
Bike-184:58 hours/2697.3 miles
Run-177:14 hours/1034.9 miles

Total-438:51 hours/3843.5 miles

1 week to go.

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