Taper Mode
After a 10-week training cycle, Saturday’s ride was to be our last mid-distance gravel ride before our big 100-mile race scheduled for this coming Saturday. Non-stop rain on Saturday had me changing gears and declaring that I was ready for the race, and a soggy and slippery ride wasn’t worth the risk. I am officially in taper mode.
For this week, I’ll ride indoors today (more rain is in the forecast), and go out for easy rides of around 20 miles each on Tuesday and Wednesday. Weight training will consist of upper body and core on Monday followed by core only on Wednesday and Friday. I’ll throw walks in here and there, but of no longer than 2 miles at a time.
Overview of the Week
Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Cycling: 24 miles
• Average speed: 15.4 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 8:08 AM
• Location: basement
• Weather: 65°
• What I wore: bike shorts and sports bra
Physical therapy stretches: 3 times per day
With a busy day ahead cooking for our Italian dinner party we were hosting that evening, I opted to stay inside on my spin bike rather than joining my husband and friends for a gravel ride at one of my favorite locations and in near perfect weather.
Monday
Strength training: 1 hour of total body
Walking: 2.07 miles
• Average pace: 17:28 minute/mile
• Elevation gain: 77 feet
• Start time: 4:58 PM
• Location: neighborhood circle
• Weather: 90° (feels like 91°) and partly cloudy, climbing to 91° (feels like 93°)
• What I wore: shorts, s/s shirt, and visor
Physical therapy stretches: 3 times per day
I’m obviously not acclimated to the heat and I’ve been struggling with my pace on afternoon walks.
The big news of the day came at a follow-up appointment with my doctor who released me to resume doing whatever activities I want as long as I allow pain to be my guide (I’d wrapped up physical therapy a few weeks ago, although I’m still regularly doing my stretches). Walking and cycling both feel great, but I’m not ready to try running yet. I think pounding the pavement will be too much for my spine at this point and I’m totally down with giving my body all the time it needs.
Tuesday
Cycling: 30.29 miles
• Average speed: 12.8 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 1,490 feet
• Start time: 9:44 AM
• Location: W&OD Trail Ashburn/Leesburg loop with Thomas Mill and Woodburn climbs
• Weather: 73° and partly cloudy, climbing to 85°
• What I wore: shorts, s/s jersey, and fingerless gloves
Physical therapy stretches: 3 times per day
After a couple of weeks off from climbing my two favorite hills, it felt great to be back. I even managed to pull my phone out for a picture on a less steep section.
Wednesday
Strength training: 1 hour of total body
Walking: 2.01 miles
• Average pace: 14:55 minute/mile
• Elevation gain: 93 feet
• Start time: 8:08 PM
• Location: neighborhood circle
• Weather: 67° and sunny, climbing to 70°
• What I wore: shorts, s/s shirt, and visor
Physical therapy stretches: 3 times per day
What a difference cooler temps make on my pace!
Thursday
Walking: 4 miles
• Average pace: 14:53 minute/mile
• Elevation gain: 160 feet
• Start time: 5:29 AM
• Location: neighborhood circle
• Weather: 57° and partly cloudy, climbing to 59°
• What I wore: shorts, s/s shirt, nylon shell, gloves, and visor
Cycling: 20.03 miles
• Average speed: 14.1 MPH
• Bike: Specialized Roubaix Comp
• Surface: paved
• Elevation gain: 623 feet
• Start time: 10:27 AM
• Location: W&OD Trail Ashburn/Leesburg loop
• Weather: 85° and sunny, climbing to 87°
• What I wore: shorts, s/s jersey, and fingerless gloves
Physical therapy stretches: 3 times per day
My morning started early with a virtual walk with Kim while she pedaled away in her basement.
Later in the morning, I hit the trail on my bike for my last set of intervals before the race. This was probably my favorite interval workout of the training cycle because I kept it fun by riding out to Leesburg and back with 1-mile intervals picking up my speed followed by 1-mile recoveries. I was able to fit in 8 intervals over the course of 20 miles. It was much less boring than doing repeats over and over along the same section of the trail.
At the end of my ride, Garmin told me I was 15% acclimated to heat (I was 6% acclimated at the end of Tuesday’s ride).
About this picture: my paternal grandfather had a snowball bush in his backyard and I just purchased one to plant in our backyard. I couldn’t resist stopping for a picture (during a recovery interval) when I saw it in full bloom along the trail.
Friday
Strength training: 1 hour of total body
Walking: 2.1 miles
• Average pace: 16:43 minute/mile
• Elevation gain: 133 feet
• Start time: 9:39 AM
• Location: neighborhood trails
• Weather: 71° and sunny
• What I wore: shorts, s/s shirt, and visor
Balance and stretching: 45 minutes
Physical therapy stretches: 3 times per day
I needed to drop a return off at the UPS Store so I took advantage of an opportunity for a morning walk before heading to the gym to teach my class.
Saturday
Rest day
Physical therapy stretches: 3 times per day
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
Questions:
- • Do you love or hate to taper? ~ I love it because I know the hard work is behind me and it’s time to rest my body.
- • How far along are you toward heat acclimation? ~ It’s supposed to be cooler and rainy all week, so I’ll probably lose much of what I’ve gained.
- • Did you run in race this weekend? ~ no
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
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Ugh the taper crazies are real! I always get excited for the prospect of taper time but mentally it is hard for me to trust the process.
I had run all 40 of my marathons before I heard about taper crazies and that people didn’t like tapering. LOL
I love the taper as well, for the very reason you stated. The training is done and there’s no time to “fix” any imperfections…just rest the body and “gear up” (no pun intended, LOL) for race day. Good luck on Saturday! Let’s hope the rain gods show you some mercy 😉
Thanks, Kim! The 10-day weather forecast just changed to 67° high and sunny on Saturday, but we both know there’s plenty of time for that to change many times between now and Saturday. 😉
I like the taper because all the hard work is done! Excited for you to do your race! I think you’ll do great.
We haven’t had much warm weather, so no, I’m definitely not acclimated. At all.
Thanks, Wendy!
Nice week! Those snowballs are so pretty!
No race this past weekend. I wish I did.
I think I’m heat acclimated. We don’t have much of a choice here. I’m not happy about it, but here we are.
Jenn recently posted…All In On The Mayhem
I guess you get heat acclimated again by late March/early April, huh?
Ooh! Your race is coming up! Your taper schedule sounds like a good one. I like the idea of a taper, but the taper crazies are real (for me, at least!)
Glad your back is feeling better. Good decision to hold off on running- you wouldn’t want to hurt it again before your race. GOOD LUCK!!!!!!!
Thanks so much, Jenny!
What?! It’s been 10 weeks of training already??
It’s race week and taper time! Good luck with the race!! I’ll look out for that 100-miler on Strava.
When you do those intervals on the bike, how high does your heart rate go? I always struggled to get my HR up and needed a hill. My coach said it’s possible without a hill, but it takes experience.
Thanks, Catrina! During my intervals, I slide over to a different screen on my Garmin that shows my current heart rate, what percentage of max I’m at, etc. I try to keep it at 75-80%, and I’m usually able to get it to 76-77%. During my recoveries I try to get it to drop to 60-65%. Obviously, it’s easier to get my heart rate up if I’m on an uphill section or have a headwind.
Best of luck! I am sure you will do great, you’re so well prepared! Have a blast!
Thanks so much, Jessie!