Tapering off prep for 2k race

[jamiep123]

Hi,

I'm competing at BRIC on 7th December and I'm currently using the Pete plan to prepare. I started on 1st September and plan to finish around 1st December as my last training session. My question when should I do the final 'full on' session before race day and what rowing should I do in the lead up to that day? I've heard the term tapering off and I'm familiar with what that means but what do those sessions look like? I'm good with the plan until the beginning of December, I would just like some advice on what to do in that final week.

Thanks for any help or advice.

Jamie

[Dangerscouse]

I've got potentially controversial views on this. Personally, I don't find tapering is a good option as I never benefit from it. The day after a rest day is always a bit of a struggle, especially when compared to the day after a semi-hard or even a hard session.

I'm sure others will provide advice on tapering, so you can decide what works for you. I'd broadly use a suggestion that if following a rest day or two you feel better, then tapering is a good option for you.

[Tsnor]

Exercise scientist consensus on taper off (AFAIK)....

Do the same mix of high intensity and lower intensity you use during normal training

Cut back on the DURATION, keep the same intensity mix. Start taper 1 to 2 weeks before race. Reduce duration 40-60%. Example if you usually do 8 x 4 mins on intense days, do 4 x 4 mins at usual intensity during taper.

This video goes over the science behind this taper recommendation. Skip the first minutes, it's content-free intro. https://youtu.be/23Cn8JWsoOQ?si=AjedZUjVRWhnJaoL&t=69

[jamesg]

These were the last three weeks of a 26 week, level 3, 5 day Interative plan. Paces are based paces on an initial 2k test plus another halfway through. TR is faster than race pace.

24 2x18'UT1 8x45sAN 4x3'TR 3x12'AT 3x6'TR
25 2x15UT1 6x1.5'AN 2x5'TR 2x8'AT 4x2'TR
26 25'UT2 1x3'TR 3x1.5'AN 3x45s AN RACE

Further detail is here:
http://3.8.144.21/training/interactive

I also used a 500m test 2 days before racing, for pacing. Race Watts was 70% of 500m test Watts or 10-11% slower.

[jamiep123]

Thanks for the replies. I'll use a combination of all three answers to taper off. I am going to drop the intensity in the last 10 days of preparation and will make the Wednesday before the Saturday race my final training session. It takes me around two hours to fully recover from intense training and the nearer the race gets I am going to need rest days.