Strength Training Tips for Your Taper

When it comes to triathlon training schedules, every workout has a purpose. Some weeks have you increase the distance and/or intensity of your workouts, while some ease off to allow time for recovery.

This pattern is usually reflected in the swim, bike and run workouts, but what are you supposed to do about strength training? Are you supposed to perform the same strength workouts throughout your entire training plan? And what about the pivotal week before your race?

More: Incorporate Strength Training Into Your Regimen

Here, Dave Scott provides some general strength training rules to follow in the week leading up to your event.

Q: Should you strength train during the final week of your taper?

A: Yes!

It is vital to keep your large and small muscles activated during your taper week, however, there are a few rules of thumb you should follow when strength training the week before your race.

  1. Use 20 to 30 percent lighter weight than your normal program.
  2. Include either one or two sessions between seven and three days before your race.
  3. Don't do plyometrics or explosive strength training during taper week.
  4. Keep the speed even and steady on both the eccentric (lengthening) and concentric (shortening) muscle movements. One-second up and a one-second down is ideal during a strength movement.

More: Countdown to an Ironman: Dave Scott's 21-Day Tapering Plan

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About the Author

Dave Scott

Six-time Ironman World Champion Dave Scott lives in Boulder, Colorado, where he works as an endurance coach and nutrition consultant. For training plans, coaching services, speaking engagements and more, contact him via email at info@davescottinc.com or learn more at http://www.davescottinc.com/.

Six-time Ironman World Champion Dave Scott lives in Boulder, Colorado, where he works as an endurance coach and nutrition consultant. For training plans, coaching services, speaking engagements and more, contact him via email at info@davescottinc.com or learn more at http://www.davescottinc.com/.

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