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Taper Week
Taper Time. Why?
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Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
Taper Time. Why?
Picture this, you feel like you are in the best shape of your life, you have a race in the next week or two, and your coach and/or your training plan tells you to ease off a bit, calls it a “Taper”, and you suddenly feel like you are losing all your fitness. Sound familiar?
I can confirm that no one is trying to do this to you to make you lose your fitness. Despite how alien this concept might feel, a taper for a race is super important. A taper can be defined as “a systematic reduction of training volume and sometimes intensity. Done for the purpose of recovery and often done prior to an important event”.
The idea is to have you as rested and ready for your event as possible. If you keep training at high intensity right up until your event, the chance of you being exhausted and performing well below potential is highly likely.
In a taper period (usually 1 - 3 weeks, but depends on the race distance), you can expect to see reduction in training volume and often intensity. You might still have the odd tough session, but this will usually be in a shorter duration to what you are used to.
In order to fully lean into the taper, it helps to understand the primary benefits that can come from having a good taper:
Increased glycogen stores
Repair of micro tears in muscles and connective tissues
Increased mental freshness
Decreased chance of injury and sickness
Increased red blood cells and total blood volume
There is really no need to be concerned that you will lose fitness in your taper phase, as long as you have bouts of intense exercise integrated into a taper, there will be no loss of fitness. Additionally, muscular and cardiovascular benefits of exercise are not realised until at least 7 to 10 days after an exercise session.
You might still feel like you are just eager to run and have too much time on your hands though. So, why not spend the time planning for the upcoming event and ensure that you have everything else in check? Focus on your mobility and stretching exercises, nail your nutrition and hydration, and take some time to study the course map of your event and make sure any race day logistic plans are in place.
The hard work is done, enjoy the downtime, and remember how far you have come!
One-Hour Workout: Revving Your Swim Engine
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