Q & A with Dave Scott
Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.
Please send your questions to DaveScott@BodyHealth.com. Some will be selected for response in his MAP newsletter column.
From
Jim in Baton Rouge:
If I do strength training 3 days a week, how soon before an Ironman should I stop doing it?
From Dave Scott:
Jim, a real good question and a bit more complicated than just giving you a specific time to stop weight training before an Ironman.
Let me give you a few variables and then the bottom line. Tapering for a race requires a fine balance of reducing workload, maintaining intensity, restoring optimal power output, and just having an optimal day when the gun goes off on race day. Stimulating the entire skeletal, and muscular system is paramount to that “perfect” day.
So, back to strength training. There are an infinite number of strength programs that they have concocted, or plans they have adopted devised by their coach.
With that said, strength training tapers will vary widely. However, here's my plan:
• Maintaining muscle activation by including strength training in the taper is extremely important.
• Include two sessions per week over the final three weeks with one session in the final 3-5 days prior to the event.
• Days 21 – 14 before the race, include 2 -3 sets and 8 – 15 reps to fatigue, not failure.
• Exercises should include major and small muscle groups – 8-15 exercises total.
• Days 13 -7 before the race, lighten the load and increase (slightly) the speed of the exercise movement – same exercise as week 3, but 12-18 reps.
• Race week: one session on either Monday, Tuesday, or Wednesday. Lighter weight, all small muscle exercises with no large muscle group exercises. Go to moderate fatigue. 1 set of 8-12 reps.
Rest interval in all three weeks should be 45 seconds to 1 minute between sets. This is the optimal stimulus to all complete recovery, elevation of human growth hormone, and an ideal taper for your Ironman.
Good luck,
Dave Scott
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Within 24 hours of doing a hard workout, on MAP, my body recovers from what I have done and is ready for the next training day. This is invaluable for any athlete of any age.
MAP allows the body not only to heal, but to gain from each workout done. I feel it. I love it. I recommend it.” - Dave Scott
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