Tapering Strength Training Before an Ultramarathon or Trail Race

Preparing for an ultramarathon or trail race requires meticulous planning, especially in the final weeks leading up to the event. Tapering, the process of reducing training load before a race, is a critical component that ensures optimal performance. While much focus is often placed on tapering running volume (and/or intensity), it is equally important to consider how to handle strength training during this period. This post delves into the basics of tapering, specific strategies for tapering strength training, and various approaches to optimise performance on race day.

The Basics of Tapering

Tapering involves reducing the overall training volume to allow the body to recover fully, replenish glycogen stores, and repair muscle tissue. This process aims to minimise fatigue and enhance race-day performance. The tapering period typically spans 2-3 weeks before an ultramarathon or trail race, though the exact duration can vary based on individual needs and training loads.

For example, a race that’s part of the training programme (i.e., not an A race) need not involve any taper. On the other hand, for athletes looking to maximise their performance in long races (100k, 100-mile etc.), a longer taper may be optimal. From a recovery perspective, athletes who recover slower may benefit from longer tapers.

Studies have shown that a well-executed taper can improve performance by approximately 3-6%. This improvement is crucial in endurance events where even a small percentage can significantly impact overall results.

Tapering Strength Training: Why It Matters

Strength training is an essential part of an endurance athlete's training programme. It enhances muscle endurance, strength, and overall running economy, by improving muscle fiber recruitment, rate of force development and neuromuscular efficiency. However, in the lead-up to a race, improper tapering of strength training can lead to residual fatigue, muscle soreness, and suboptimal performance.

Tapering strength training, therefore, is associated with the following goals and benefits:

1. Reduce Muscle Fatigue: Minimise muscle damage and soreness to ensure fresh legs on race day.

2. Maintain Strength: Preserve the strength gains acquired during training without imposing additional fatigue.

3. Enhance Recovery: Facilitate muscle recovery and glycogen replenishment.

Strategies for Tapering Strength Training

As with tapering the running programme, tapering strength training also requires a similar strategic approach. In essence, the same methodologies and philosophies apply to tapering strength training as do for run training.

The two most common approaches for tapering strength training are:

• Reducing volume and intensity together: This method aims to fully rest your body, ensuring you’re completely fresh. However, it can sometimes lead to a sluggish feeling as your body might start to lose the sharpness needed for race day.

• Reducing volume but maintaining intensity: This approach keeps your body accustomed to the effort levels you’ll experience on race day without the accumulated fatigue. It’s like giving your engine a bit of a rest but keeping it tuned and ready to go. Studies suggest this can be effective for endurance athletes as this also helps maintain specificity.

For most ultrarunners, a blend of both tends to work best. Contrary to popular coaching beliefs that no strength training should be taken up during taper, a gradual reduction of strength training volume and intensity is recommended to keep the neuromuscular benefits intact. The key here is to understand the importance of maintaining specificity while gradually reducing the training load.

Here’s a general guideline of how to transition a strength training programme from peak training to the competition phase:

• 2-3 Weeks Out: Reduce the number of sets and repetitions while maintaining the weight or resistance used. For example, if you typically perform 3 sets of 8 repetitions, reduce this to 2 sets of 8 repetitions or 3 sets of 6 repetitions.

• 1-2 Weeks Out: Focus on maintaining strength with lower intensity. Opt for lighter weights and fewer sets, such as 2 sets of 5-6 repetitions.

• Final Week: Significantly decrease both volume and intensity. Perform 1-2 sets of 3-5 repetitions with very light weights or bodyweight exercises.

Conclusion

Tapering strength training before an ultramarathon or trail race is crucial for maximising performance and ensuring a well-rounded preparation. While there are no universal or set rules for tapering, the key is to a) emphasise recovery, b) maintain specificity, and, c) strategically reduce volume and intensity. At IronStride, we’re here to help you plan your taper and create a strength training programme for you that works with your primary goals of acing that next trail, mountain or ultramarathon race.