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.
In brick workouts I was able to hold a 10 minute per mile pace for IM. But on race day it ended up 13 minutes per mile. What should I be doing for the next year to improve that?
From Dave Scott:
At least 11 weeks prior to your IM race, complete your last brick 3 weeks before
your race. Practice alternating two bricks: ODD week: Run-Bike-Run and EVEN
week: Bike-Run. The goal would be to run approximately 60 percent of the Bike
& Run segments close to Half IM pace. The benefit is two fold: 1) it teaches your body to burn fuel at a higher workload and 2) it enhances muscle adaptation for your long upcoming IM race.
Here's the plan:
1) Run-Bike-Run: start out-
8 miles Run, 50 miles Bike, 6 miles Run: week one
7 miles Run, 50 miles Bike, 9 miles Run: week three
9 miles Run, 50 miles Bike, 8 miles Run: week five
8 miles Run, 50 miles Bike, 10 miles Run: week seven
• Goal for Run: Hold 50-60% of each run leg at ½ IM run pace. Select 3 segments; one at the beginning and one in the middle and one at the end. (Example): 3 x 1.6 miles at ½ IM pace, the remainder is at aerobic pace. Goal for Bike: 30 miles at ½ IM pace, preferably last half of the bike segment.
2) Bike-Run: Bike: 60-75 miles, Run: increase each week, starting at 12-14-16-18 miles.
• Goal: same as above on the run; 2-3 segments up to 60 percent of the distance at ½ IM pace.
• Bike: 60 percent of distance at ½ IM pace.
• This workout would be done in lieu of a longer run or longer ride. It's hard and it will make you faster!
Good luck,
Dave
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