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 Joel in
Milwaukee
:
Dear Dave, I am having trouble getting improvements in both running and riding. If I drop off one the other gets better but I can't seem to do both. How could I do this? I am over 60 years old and find I can't adequately recover from both.
From Dave Scott:
Joel,
I don't know your total time, hours, sessions per week, but I'll make a few educated guesses on balancing your program. Let's assume that you have three runs and three rides per week. The ideal schedule would be:
Bike: Monday, Wednesday, Saturday. Run: Tuesday, Thursday, and Saturday.
Joel, this gives you an opportunity to have two days off per discipline with the Wednesday through Saturday and Thursday through Sunday combination.
Regarding your workouts, the primary purpose of your sessions is to elevate your aerobic base and secondly improve your lactate threshold economy. All three (or more) of your weekly workouts should include approximately 70% of your aerobic heart rate or speed. Within these workouts, I would suggest that you include two lactate threshold sessions per week per discipline.
Bike: After a long warm up, elevate speed, power or heart rate to your aerobic zone. Include (day 1) 6 15 repeats of 2 3 minutes. The effort should be medium hard to hard within each repeat. As your fitness improves, reduce the rest interval from one minute after each repeat to 30 seconds. The goal is to hold a pace that would be comparable to a 10 15 mile time trial effort. Day 2 Try to lengthen out your repeats from 3 minutes to 10 minutes (total time 20 45 minutes). Additionally, start in a lower gear (higher RPM hold 88 90 RPM) and as your fitness improves, move your gearing to a larger gear. The goal is to ride medium hard throughout the repeat. Checking your heart rate power at the end of each segment will give you a good idea of your progress. I.E. 2 x 8 minutes, rest interval 2 seconds between + 2 x 6 minutes, rest interval 2 minutes + 2 x 4 minutes.
Run: Day 1 6 12 repeats of 90 seconds to 3 minutes include rolling and moderately hilly course. Rest interval start with 90 second jog between and reduce as your fitness improves. Total time of repeat: 20 30 minutes. Day 2 Steady tempo divided over 3 x 10 minute blocks, rest interval 2 minutes, each block is progressive in effort.
Joel lastly, make sure you are getting a carbohydrate and protein fluid replacement drink after each harder workout session. This will expedite your recovery.
Good luck,
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