Week 10
Week 10: Focus of the Week
Mastering the Tapering Phase
Welcome to the pivotal race week! This week, we transition our focus towards mastering the delicate art of tapering.
It’s typical for athletes to experience a flutter of nerves during this week, often leading to overtraining. However, we know better. We recognize that every session undertaken over the past weeks has been preparing us for this moment - a time to lighten the load and internalize all the effort invested during our peak training weeks.
Tapering isn’t just a science; it’s an art. Here at Her Sports, our strategy is to holistically alleviate stress in both body and mind by diminishing the training load and accentuating restorative activities. Our objective is to have you at the starting line feeling rejuvenated, mentally and physically primed, without any loss in fitness levels.
Understanding and respecting your own needs is fundamental in the art of tapering.
Here are some pivotal tips for this week:
Cultivate calmness by indulging in relaxing activities such as reading, yoga, meditation, or a warm bath.
Avoid the temptation to overtrain and strictly adhere to the tapering schedule outlined.
Be attentive to your body's needs and responses.
Elevate the level of positive affirmations and self-talk.
Maintain your regular routines and structures; this week retains the usual training framework but with less volume.
Explore strategies and activities that boost your confidence.
Optimize your vitality! Ensure adequate sleep, plan your nutrition effectively, stay well-hydrated, and try to minimize the time spent on your feet.
Implementing these steps will ensure you're in optimal condition for race weekend! It's about reaching the start line feeling resilient, ready, and eager to tackle the challenge we’ve been preparing for.
Let's embrace the final stretch with excitement and energy, showcasing the endurance, strength, and spirit nurtured over the past weeks!
DAY 1
BASE DAY (RIDE OR SWIM)
Duration: 30 minutes
Intensity: Level 2-3
During this session, incorporate 6 bursts of high-intensity intervals, each lasting 30 seconds, ramping up to level 7 intensity during either your ride or swim. These bursts are aimed at flushing toxins from the muscles and maintaining your fitness levels.
DAY 2
HER BAND WORK + SHORT STRIDES
HER Band workout first!
Before starting the short strides, make sure to engage in the HER Band workout to activate and strengthen your core, legs, glutes and upper body muscles. This will help keep your stabilizer muscles activated for race week, which are essential for maintaining balance and improving athletic performance.
VIDEO HERE
STRIDES
10 MINUTE WARM UP @ LEVEL 2-3
THEN
Build to your top end speed during the 20 second stride.
20 SECOND STRIDE @ Build to LEVEL 9
40 SECONDS @ level 2
X 8 ROUNDS
THEN
5-10 MINUTES @ LEVEL 2
DAY 3
Easy 30 minute WALK or RIDE
DAY 4
Swim + Run
Run
20 minute run @ level 2-3 with 4 x 30 second bursts @ level 6 (race pace).
Swim
15 minute ocean swim @ level 2-3 4 x 30 second bursts @ level 6 (race pace).
Note
Wear your race clothing and gear for this session.It’s good to practice in your race shoes, tri suit, cap, goggle and wetsuit to know it all feels good :)
Day 5
REST DAY
Hydrate, fuel your body and have a date with your foam roller.
Day 6 & 7
Race Weekend !!!
To the fierce Her Sports Team - Get ready to sparkle and shine at the Malibu Triathlon! Let’s jump into this adventure with smiles and strength. Trust in the hard work you’ve put in and the powerful strength that each one of you holds. We're more than just a team — we’re a family, and together, there’s nothing we can’t overcome.
Let’s savor every moment, appreciate every step, every pedal, and every stroke, and let the beauty of Malibu and the energetic race atmosphere fuel our spirits. Remember, every achievement, no matter the size, is a shared joy, so let’s cheer each other on and celebrate all our successes together.
Wishing you all a fantastic, fun and successful PLAY DAY! Let’s GO :)