It looks like you're new here. If you want to get involved, click one of these buttons!
I was asked on more than one occasion what I would consider for the taper for IMCH over the next 4 weeks. There is always a bit of banter on here about taper and everyone has their own versions, there is plenty of ways to do this, I have provided but one or two.
For the newbies, the reason behind a taper is to get you to the start line fully fit and raring to go with all the muscles rested just enough to give it one big go on the actual day of racing. many of you will note that you are constantly tired due to the volume of training or that your rest days don't seem to work but the idea of the taper is to sort that out just in time for you to have the race of your lives.
It might not happen like this but here is a few ways to help. Taper is not actually resting, its the period of time that you will reduce your training to allow you to recover before the big day, by doing this you will store energy in the build up to the race both physically and mentally, hopefully on race day this can all be released into helping you get round the IM.
I am going to run my example on 3 weeks, some more experienced athletes may decide on 2 but in reality the third week out is generally a reduction in intensity not volume anyway.
What the 3 weeks may do is bring out the common ailment known to all past pirates of the 'Tapir madness' , the build up of pent up physical and mental energy starts to feel like you could explode, this is what race day is all about, channel the frustration of slowing down once the body starts to recover into the one big day.
During the first and second week, cut out hard intense L4 and above training (L5 being the max), and reduce the volume by 75% and then 50% respectively. These 2 weeks will feel light by comparison and you will feel slow and lethargic to start with. You will soon start to adjust to the reduction which in turn may make you feel like you want to do more hard sessions, refrain until race day.
In race week partly due to the travel you will have limited time to train so its a case of ticking over, swim on the course when you can, runs are for making you feel good, not to kill yourself, and the bike is to check out a bit of the course and make sure everything works after unpacking.