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Triathlon Training Plan | Taper And Race Preparation | Weeks 11-12

It is the final couple of weeks before the big day – your first triathlon. All the hard work has been done and it’s time to put those finishing touches to your training. Weeks 11-12 are about tapering and recovering so that you’re ready for the event.

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This is Part 5 of our ‘How To Train For Your First Triathlon’ series.

With it being just 1 or 2 weeks before the race, there’s no need to continue cranking your training up. In fact, it’s time to start considering your taper and preparing yourself for race day. Hopefully by now, you will have covered the race distance continuously during your training, giving you extra confidence for the event. But if you haven’t already then don’t worry, it’s amazing what you can do on the day with some adrenaline.

In terms of tapering, this essentially allows your body to absorb all the hard training you’ve been doing, and prime you for race day. This doesn’t mean kicking back and relaxing; you want to keep some intensity there to remind your body what it’s supposed to be doing, but you should drop the training volume a little whilst maintaining the number of sessions per week. This does however mean slightly shorter sessions and reducing the distance. You can break these sessions into smaller chunks, and focus a little more on the quality.

This is the fun bit now, so enjoy it.

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Watch more on GTN…
📹 Your First Triathlon – GTN’s Ultimate Guide – http://gtn.io/FirstTriathlonSeries
📹 How To Fix A Bike Puncture On Race Day – http://gtn.io/PunctureRepair

Music: Epidemic Sound
Get Back In The Game – Forslund Svensson
Uplifter (Instrumental Version) – Sebastian Forslund
Wasted (Instrumental Version) – Ramin
Dinner Party 03 – Anders Bothén

Photos: © Triathlon / Getty Images

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Comments (9)

First Triathlon Sprint distance in 2 days.. thanks for everything GTN

just 23 days out from Wild Flower long course in California, my first half iron distance race. Excited and nervous. Thanks for the video GTN.

Found this channel the other day after I booked in for my first Triathlon. Following this in prep for August! thanks Guys 🙂

Completed my first 70.3 last weekend in Florida. And while I missed the swim cut-off by 5min, I did complete the entire race (7:18:30). Your great tips and training videos were very helpful. And I’ll be revisiting the swim training videos as that is most definitely my weak point (especially ows). Next up for me is an Xterra at the end of July. Kudos!

Thank you very much for putting this series together. I just completed my first sprint and the tips you guys gave were invaluable. Where are the Tri kits on your store? I would totally rock a GTN kit.

How much speed gain could one expect by changing from riding in a kind of aero position on my KTM Maranello trekking bike with 32-622 tyres@6bar, lamps, mudguards and pannier rack but no suspension fork to an inexpensive road bike? I just averaged around 35 kph over 20km.

tomorrow is the day im scared my swimming is terrible but ill do the distance hahah

Thanks it was a very helpful video.

Hi GTN! I got it! Now I’m an Ironman! I completed Ironman Brazil 2019. I would like you to do a video about recovery after the race. For we take our muscles to the utmost of exhaustion. Thank you very much for all the tips and teachings. Let’s go to the next!

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