Dave Scott Q and A

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 Mira in San Clemente: Do you recommend doing a full triathlon brick workout before an Ironman? What distances? How fast?

A brick workout should simulate race conditions. There are several factors of race conditions that could be implemented. What are race conditions?

1. Dinner the night before should be your race meal. Maintain your total calories including carbohydrates, fat and protein intake.

2. Consider a brick simulator that progresses in intensity and volume leading up to your Ironman. These sessions may be interjected every week or every other week from 12 weeks prior to the event. One or two bricks 3-4 weeks from race day may be beneficial to “prime” your engine.

There are several conditions for selecting the workload and distance of your brick:

1. If your run is the weaker link, consider a run-bike-run brick of 12 miles run, 60-80 mile bike, 4-7 mile run. 1A. If your swim is weaker, consider a 2.4 mile swim, 60-80 mile bike, and 10-15 mile run.

2. The intensity should include approximately 60% of the entire distance at “optimal” projected race speed or slightly above race speed. This intensity trains the body to “burn fuel” for the requirements of the race – which is extremely important. The higher intensity efforts can be interjected at the beginning, middle and end of each discipline. For example, the cycling leg may be 3-4 hours in length, 60% of this distance is approximately 2-3 hours. Broken up into segments of 4 x 30-45 minutes.

Mira, the ultimate goal of all late season bricks is to build confidence in your ability to handle the goal pace for each discipline. Monitor your nutritional intake including fluids and solids and monitor your psychological willingness to endure the discomfort. Then you will be ready!

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