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.
How many miles a week running is optimum for IM training for a master's age group athlete? What about bike?
From Dave Scott:
Masters athletes considering an IM should consider previous training history including monthly volume, recovery from sessions, vulnerability to injuries and motivation. Volume is not the only consideration when designing an optimal IM program.
Obviously, you will need to include a base level of volume in your IM preparation.
My recommended dosage during the season leading up to your IM race is 6-10 rides of 4 to five hours; 10 swim workouts where the main set is 3000-3600 meters; and 6-10 runs of 14 to 20 miles. However, the run workload may be too difficult for your joint strength and connective tissue recovery. In lieu of the longer run, consider the following brick session: Including a Run-Bike-Run brick that totals 14 to 20 miles of running and 30 to 75 miles of cycling is a fabulous substitute for your single, long sessions. Breaking
the run segment into two segments allow a “break” from the continual repetitive pounding of one long run. Building up the run segments will allow you to interject different speeds into the run. When you begin these sessions, start by front loading the first run. (Example: a 14 mile segment could be broken up into a 9 and 5 mile run). I've had great success with Masters athletes using this type of Brick throughout the months leading up to their IM race.
Good luck,
Dave
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Video Q&A -
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