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 Michael in Madison:
My friend who did a 5 hour bike ride in Kona this year and weights about 160 pounds averaged about 260 watts during his bike ride.
I can only maintain now about 140 watts. What is the best way for me to increase by sustainable power during the next 6 months so I can keep up with him?
From Dave Scott: Michael, two areas that you can focus on in the pre-season (February April) and your competitive season (May November) is to elevate your lactate threshold power output (LTPO) and your sub-threshold sustained power output (STSP). For an Ironman distance, these two areas will boost your power output for a 5-6 hour ride.
Here's how:
1. LTPO- Select 2-3 six week blocks, preferably one block during the pre-season and the other two during the competitive season (1-2 sessions per week). The workout is based on either a lab tested lactate threshold power output or your average power output on a time trial for 30-45 minutes. Let's assume your average output for a very hard 45 minute time trial is 220. The goal is to work within 5% of this power output on the LTPO set. This would equate to a range of 210-230 watts.
The set: After warm-up, holding your aerobic heart rate or power for 20-30 minutes, do 4-8 repeats of 6-15 minutes. Rest interval is 3-5 minutes at the suggested wattage. i.e. Michael, you may start at 5 x 8 minutes at 220-230 watts. Each week try to lengthen the repeat. By week six, you may be near 8 x 12 minutes at 220-230 watts. Allow enough recovery to produce the desired wattage and use a mixed terrain (hills and flats) to change the muscle activation and recruitment.
2 STSP This set can be done during the same blocks as the first set or on a different block of 4-6 weeks. Include 1-2 sessions per week.
The workload is lower than LTPO. The approximate sub-threshold wattage is 10-20% below LT wattage. Michael, this equates to 180-200 watts. (In my example) The set is longer and can be divided in to 2 or 3 segments during your long ride. This training will also teach your body to burn (and conserve) fuel in your Ironman race.
The set: Warm-up for 20-40 minutes building to aerobic heart rate or power. 1-3 sets of 30-50 minutes holding watts at 180-200. Rest interval is 10 minutes between sets. Michael, to incorporate and maximize muscle recruitment, if you select three sets, do the first set - lower gear, second set remain seated and standing ( stand for 12-20 minutes of the set), third set your choice of gearing.
This workout should be the foundation of your longer day (3.5 5 hours) during the warmer months. If you dawdle on your long rides, you are guaranteed to ride slow come race day!
Good luck!
Dave Q & A with Dave Scott - Previous Issues
1 -
2 -
3 -
4 -
5 -
6 -
7 -
8 -
9 -
10 -
11 -
12 -
13-
14 -
15 -
16 -
17 -
18 -
19 -
20 -
21 -
22 -
23 -
24
25 -
26 -
27 -
28 -
29 -
30 -
I've tried a lot of products in my career and few deliver what  they promise. MAP delivers!
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
Order MAP
| 
