Marathons..Tapering and Strength Training Question

[Lynn M.]

Hi all you veteran marathoners and triathletes:

I've got an olympic tri coming up in September, its my first.

My question is in regard in how you work your strength training program in the last few weeks of your training schedule when its time to taper down your training times. Do you lighten up your strength training as well or do you keep it as is?

I've been doing 2 full body strength training workouts per week since I've been training for the tri. Its usually endurance based weight training, ie PH, ME, or something comparable. This has worked out very well for me, and I have felt that I can keep up some decent strength while logging ALL these hours doing swimming, running, and biking. (Before I started training for the tri, I was totally a S and H and GS type of girl, so its been interesting and fun to totally do something really different!)

If any of you endurance athletes can share w/ me what works for you in regard to your strength training in your taper weeks, I would be very grateful..

Thanks in advance, Lynn M.

 

[Mckmain]

Hi Lynn....I have not done a tri yet but I have done my share of marathons. I normally cut back on my lower body lifting about 4 weeks before the event going lighter and less days a week. Maybe 1 day a week in the last 2 weeks before the event. For my upper I just go a bit lighter 2 weeks before the event. I know my upper body strength has helped during the last 6 miles of a marathon. Sounds like your training has gone well...what are the distances in an olympic tri?.....

Good Luck!!!

 

[Lynn M.]

Hi Carole-

Thanks for the info. I read your posts all the time and you are definitely my hero(ine) with all of your marathon stuff.. I am always impressed when I read your race updates! Yowsa!

The Olympic I am doing is the following distances: approx 1 mile swim, 26 mile bike and 6.2 mile run. I did a sprint Tri last weekend ( my very first) which was a 1/4 mile swim, 10 mile bike, and a 3.2 mile run. It went well, and I was pleased w/ my results.

I've done 1/2 marathons before, but this Tri-stuff has been a nice change. The cross training, with the swimming and biking has been fun, esp. that I hadn't really ever biked for cardio before. I also think that the biking and swimming has improved my running times.. I'm running faster than I ever have, which has been a very positive side effect!

I do have another question in re to your weights: For your upper body BEFORE you start tapering..Do you normally do endurance weight training for it or have you stuck to heavier weights, less reps? I am missing my heavy weight work for upper body stuff, but w/ the swimming, I 've been going w/ the idea of keeping weights lighter more reps, because of the upper body strength you use while swimming.


Take care, Lynn M.

 

[Imafitnessfreak]

I do the endurance strength training versus the "slow and heavy" style or Gym Styles. Also, I was told by several sports physical therapists to train for endurance activities this way. Makes sense...endurance activities require endurance strength!

Hope this helps.

 

[Mckmain]

Thanks Lynn......as far as your question it depends what kind of a rotation I am on. I lift heavy for upper to get definition. I think for you right now endurance is the best way to go.

Thanks to for the info about the tri. That is great the sprint tri went well, it shows you are training in the right way. Crosstraining is very effective for anyone. I think doing one kind of cardio is a bit boring. Way to go too on running faster...(I am jealous).

Let us know how the tri goes...

 

[Lynn M.]

Thanks for the input Sarah and Carole!

I will keep plugging along w/ my endurance strength training for now. It definitely sounds like that is the best way to go.


Take care! Lynn M.

 

[toughYrun]

Hi Lynn, I just wanted to add to what Carole and Sarah said. I don't use Cathe's total body workouts that often. Right now, while training for an October marathon, I'm using all three GS, PUB and PLB, LL, etc. I like lifting heavier for upper body but I don't lift very heavy for lower body. I believe that Cathe's lower body workouts that I am using are more endurance than pure strength so they work perfectly. I mean, her sqats are only 40 lbs and the reps are pretty high. The heaviest I go is 35 lbs. I have found that it's better for me to work my lower body on non-running days. Last year I trained for the same marathon and the lifting I did then was pretty much the same thing so I've stuck with it this time around.

Good luck on the tri! When is it? Swimming a mile takes a tremendous amount of endurance!! How long did it take you to work up to that? Will the swimming portion of the tri be in a pool?

 

[Lynn M.]

Hi Elaine-

Thanks for the info. That's great that you are doing another marathon. You must be a GREAT runner!

It sounds like you have a good solid program worked out for you! I dearly miss my heavy weights/low rep type of training, but I keep telling myself its only until Sept 9th, which is the day of the race.

The swim unfortunately is not in a pool. I live in Michigan, so it will take place in Lake Erie. I do try to get as much time in lakes as I can for training. However, its kind of hard to find somebody who will take a boat out w/ you in case there are any problems and to alert other boaters. So, the majority of my swims are in a lap pool. The swimming portion of this training, has been nice... while you are pretty fatigued afterwards, you don't get that "beat up" feeling that you get after let's say a run. Plus, it feels like everything gets kind of stretched out w/ the strokes. I've always been a decent swimmer, but have never done this ( or the biking) for cardio before.. I am really enjoying it!!

If you can run a marathon, and are comfortable in the water, you could totally do a tri!!! Are you contemplating it??

Take care, Lynn M.

 

[toughYrun]

Something about swimming anywhere other than a pool just makes me shudder!! LOL!! As I was reading your reply I totally pictured you swimming in a dark cold lake with a boat following you!

Marathon training takes up sooooo much time I can't imagine how much training for a tri takes. What does a weekly workout schedule look like? At what distances do you peak for the running, swimming and biking during training?

There are a couple of tris in my area every year but I haven't really considered entering one. Years and years ago I did do what they called a biathlon (I think they are more commonly called a duathlon). It was a 10K run followed by a 40K bike ride. I did enjoy it alot so at this point, even though I don't see a tri for me in the near future, I would not rule it out! One good incentive is that the training is probably a bit more gentle than what you put your body through while marathon training.

It sounds like you are having lots of fun! I'll be watching for your report in September!

 

[Lynn M.]

Hi Elaine-

You are so funny!! No, I definitely don't swim in the dark... if I am out there, its during broad daylight.. ( plus, that way I can work on my back tan! (hahah) I'm wimpy about cold water, so hopefully the lake will still be warm in Sept!

I am almost at peak right now of a 16 week training program, and my schedule is this:
M: 77 min run ( I do core and stretch this day too)
Tues: 77 min swim + 141 min bike
Wed: 56 min run ( Will do PH or ME today as well)
Thurs: 56 min swim +113 minute bike
Friday: 42 minute run ( will do PH or ME today as well)
Sat: 42 minute swim +85 minute bike
Sun: REST ... if I am not dead!

Next week those times all increase 10% then I taper for the weeks after. It has been a major time hog, I get up at 4:30-5:00 to fit it all in. Fortunately, I can do my job from home, when I don't travel. I am a travelling sales rep for a dessert company, so I can squeeze stuff in between emails and phone calls. Fortunately I don't have to travel at all until week after next so I can get my peak workouts in without have to work around a travel schedule.

Unlike training for a running marathon, I am not nearly as wiped out as I would be just running, esp during those peak runs that are 20+miles. My training is just more time spent exercising at a lower intensity.
I don't EVER think I could do a full marathon! That would be more than I think I could ever do!!!

Take care, Lynn M.