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 Joe in Phoenix:
When should I do my last long bike and run workouts before an Ironman? Should that last workout be brick? Over distance?
Dave's response:
Joe, depending upon your build up to the race, your definition of a long bike and run and your ability to recover – these variables are all factors. Assuming that your long run is between 17-22 miles, the final long day should fall between 18-26 days prior to the race day. The long bike (85-110 miles) should fall between 10-21 days prior to race day. Consider allowing 3-5 days between your final long bike/run days.
From Janice in Hartford:
I am confused as to what % of my heart rate max I should be racing an Ironman at? I have always trained at 70% and then when it came to Ironman day with the heat and hills I spent a good deal of time at 90%. By the time I got to the run I was very slow. Should I make myself stay at lower heart rates in the hope that I can make up the time in the run?
Dave's response:
Janice, your heart rate training ranges should be based on your lactate threshold heart rate – not maximal heart rate. If you were truly working at 90% of your maximal (bike) heart rate, you are above all world class athletes! Heart rate workloads should be based on your lactate threshold heart rate workloads.
Typically the range falls at a percentage of 74-88% of your maximum heart rate. A simple, non-invasive (not drawing blood, monitoring ventilatory threshold, nor checking blood lactate levels) test is to ride for 45 minutes at the highest possible workload, note your average speed and average heart rate 10 minutes after the ride. This is an approximation of your lactate threshold heart rate.
Now let's look at your Ironman pace and heart rate. My guess is that your maximal heart rate is much higher than you realize. So, the 90% of seemingly your max is probably more in line with 5-13 beats below your lactate threshold heart rate, not your max heart rate. This is a common workload on bike hills or harder segments during your Ironman race. If this sounds accurate, the remainder of your cycling heart rate (not down hills) should be closer to 12-24 beats below lactate threshold heart rate.
Lastly, holding a higher average speed is ultimately your goal. Huge fluctuations (15-30 beats) at any phase during the cycling leg is not recommended. Try to maintain steady energy output without being overly aggressive on the hills.
Ultimately, your steady state will make your race more economical. Q & A with Dave Scott - Previous Issues
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Within 24 hours of doing a hard workout, on MAP (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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