So I'll explain the whole two-week taper process.
(whoosh)
I can probably get away with almost training through those.
(whoosh)
You wanna get your body on that trajectory
of repairing itself at a massive rate.
(whoosh)
(bike tires crunching gravel)
Morning trainiacs.
I am feeling stupendous today.
This is day two of taper process.
I always wanna say taper week.
But it ain't taper week, it's a taper process
because we're talkin' a two-week process.
Day two means that it's the second day completely off,
besides riding into the office.
You know what?
Let me just get into the office
and I'll explain the whole two-week taper process.
Why you should do it, when you should do it,
who should do it, what races you should do it for,
all that jazz.
It's gonna be smooth jazz today.
(jazzy electronic music)
Oh, so centered.
It's gonna be a sit-down.
Bring you in just a little bit.
So nice.
A two-week taper tends to be quite a big taper.
You don't need to do that for a lot of races.
But in some cases, like when you're swimming
for 10 hours straight, you might need
to do as much as a two-week taper.
The times, and instances, and people
who would need to do a two week taper are:
if you're preparing for an Iron Man,
you might need two weeks;
if you're a little bit older athlete,
you might need two weeks.
The older you are, the less testosterone you have,
so your body can't repair itself quite so quick.
So you might need a two-week taper.
If you're a little bit sick and you don't feel
like your body is quite recovered enough,
and you're coming into a race,
you might want a two-week taper so that you
give yourself a little bit of extra time to prepare.
But, in the case of, say, a sprint-distance race,
an Olympic-distance triathlon,
a half-marathon, a 5K race, a 10K race;
anything that's lasting, say, even three hours,
four hours or less.
One week is probably enough.
I think I even got away with 10 days.
Yeah, 10 days or so for a half Iron Man.
For your big, key, A race, your specific race
that you're getting super duper pumped up for,
two weeks is probably a good barometer.
Let me tell you how to do those two weeks.
Let's get ya in nice and close.
We're gonna go from here...
(jazzy electronic music)
Okay, what we've got here is my typical training week.
We've got blue for swimming, red for running,
brown for biking.
Over the course of a typical training week,
Monday would be a decent-sized swim.
Tuesday would be a small swim and a short run.
Wednesday would be a decent-sized swim,
like an hour and a half.
(muffled speech)
One second.
Mel's doing big business in there.
Thursday would about an hour and a half bike.
Friday would be a huge swim.
Saturday would an endurance two to three hour bike.
Sunday would be a one and a half hour run,
and then we'd repeat.
In this case what we've got is race-day two weeks away.
This is Monday, yesterday, 13 days away.
What you want to do with your taper process,
is you don't wanna completely rest.
You wanna keep having activations
to remind your body how to go fast,
how to go through the motions
and not just completely atrophy.
But in none of these workouts leading up to a race
do you want to finish that workout feeling tired
so what we do is we keep that same pace of working out,
but we take the intensity way down,
and we add in just a couple pops of effort.
Bringing that speed up but not ever tiring ourself out.
So in the bikes, we take those two long bikes on the weekend
and they go down to maybe an hour,
instead of two and a half to three hours.
The bike during the middle of the week
that is normally filled with sprint sessions
I'm gonna have to lighten that up
and make sure that I hold myself back.
The run on the weekends going from,
instead of an hour and a half,
going like 15 to 20K, that's going to all of the sudden
go down to maybe 45 minutes.
The run during the week is probably
just going to go completely out.
Then the swims are all gonna be chopped down
to about 30 to 45 minutes, instead of
an hour to an hour an a half, or three to four hours.
So they start getting knocked down quite a bit.
You can see that there aren't really even any pops
of big workouts along the way.
Within each of the workouts there might be
a couple of points where you go a little bit hard.
Gonna put an exclamation point
on that one to show that I'm going hard.
But that's only for a few seconds.
You kinda keep that pace right up 'till race day.
You do, however, also wanna have some complete days off.
When those days off happen, are right at the start.
Like yesterday and today I've taken completely off.
Just biking into the office.
Because you wanna start off a taper process
by giving your body a complete chance
to flush out all of the accumulated fatigue
that has happened, but training consistently day-in,
day-out, ramping up the volume for the past three months.
I think I've only had one day off
over the last three months.
You also wanna have a complete rest day close to the race.
Typically that's about two days out.
So about two days out from a race
I'll have a complete rest day.
The day before a race you want to activate
all the muscles that are going to happen in your race.
So if it's a triathlon there's something
called a 10/10/10 workout, where you do
a 10 minute bike, 10 minute run, 10 minute swim.
That's a perfect pre-race day workout.
In the case of the day before the long swim,
I might just go for 10 or 20 minutes,
just to remind my arms of how to turn themselves over.
So we did a video a couple months ago
and the total amount of training time
I was putting in over the course of a week
was somewhere around 17 hours.
Over the course of the next two entire weeks
it's probably only going to be...
So instead of a week comprising of 12 hours a week
of working out, and five hours a week
commuting by bike; instead, it's 17 hours
over the course of two weeks, with 10 of those hours
being commuting by bike, and the remaining seven
just being very light activations.
Now what the purpose of this is to do,
is to do this (grunts).
I'm trying to think about how to draw this.
Let's say you're gradually increasing
the amount of work that you do, like that.
What's that going to force your body to do
is get on a trajectory of repairing itself,
kind of like that.
Just keeping up with it.
What happens during this taper process
is that you are all the sudden
making the work stop, and basically stagnate,
but your body keeps repairing itself at the previous level.
Because your body is repairing it at the previous level,
you end up with this huge amount of fitness you build up
because your body is repairing itself beyond
what the workload is that you're giving it.
I'm trying to think.
Make sense?
I've tried to explain this a little bit before
and the premise, whether it's a swimming event,
a triathlon, a sprint event, a marathon,
it's all kind of the same thing.
You wanna get your body on that trajectory
of repairing itself at a massive rate.
Then as you get closer to the race,
rest so your body keeps repairing itself.
But you're not working it too hard.
Science, yo!
Science, yo!
Eh, eh?
Do I look more intelligent?
Do I look smarter?
Do I look more trustworthy?
Eh, eh, what do you think?
Pretty close, pret-ty close.
Alright trainiacs, I'm getting back to my rest.
Have a spectacular, sciency-filled evening.
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