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 Master Amino Acid Pattern (MAP) newsletter column.
Dear Dave,
In some of your bike training articles, you suggest doing some standing sets. Generally, in triathlon, we put our heads down and hammer. How will these standing sets benefit our triathlon time trialing?
Thanks,
Zeke
Dear Zeke
You are missing out if you are not including standing in your cycling workouts. Here's why: 1. Including standing during time-trialing and hill climbing will alter the muscle recruitment while you're riding. Increasing the potential power generated from your glutes, quads and lower leg muscles. 2. The muscle actuation at all intensities will allow your specific time trialing muscle to recruit the faster twitch IIa muscles. With higher intensity training not while seated but will recruit these muscles to accommodate the slow twitch fibers. 3. Wind resistance is a big factor in time trialing so the standing segments should be short 10-30 seconds. 4. You will find that the ability to rebound from a hard section will be enhanced when you periodically stand up. 5. Your low back and hip flexors will actively stretch out during the standing phase. 6. Lance Armstrong stood up when he put the hammer down on his competitors – I taught him this tactic when he was 13!
All the Best,
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