*Note, all material taken directly from notes taken, no material is reproduced.
Resistance training is important – weights, paddles in the pool, hills, treadmills, bigger gears, riding into the wind. Try to be sport specific. Big biceps don’t help you win a triathlon.
For short races: you only need to taper for a couple of days – if you are in great shape.
For a half: taper begins 8 days prior to the race. Your longest training run should be 2 weeks prior to the race. Decrease your duration, but do everything with race intensity. Do 10-20 min of each discipline the day before the race.
For an Iron: taper is longer ~ 3-4 weeks. You never need to run more than 22 mi in training for an Iron. Go longer on the bike – that’s where you spend half your time. Last long training run is 28 days prior to race. Real taper begins about 21 days out.
When it comes to bathroom breaks – just go on the bike.
Take time off after a race. Begin training again when there is no muscle soreness. Recovery is key for older athletes. Allow time for recovery.
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