What do you get with a training plan?
Workout #1 : Other
Welcome to the start of your training plan by Dave Scott!
Download Dave's "Triathlon Training Plan Guide" by clicking on the paper clip icon above then selecting the file. The guide gives detailed instruction on how to use your training plan.
Please refer to Training Guide for additional details on swim, bike, and run sessions.
*As the weeks progress, the steady state efforts will increase in intensity. These sets will give you a good idea of your potential race pace (RP) speed. Monitoring your breathing rate, muscular fatigue and pace, perceived exertion (PE) – (see chart in Training Plan Guide) will all be indicators of your potential.
Workout #2 : Other
Mental Training Tips: Goal Setting
Dave Scott discusses importance of short term goals and offers goal setting tips.
View video: http://youtu.be/jDF4fi7-In0 (copy and paste link into your browser)
Workout #3 : Day Off
Note – if you would like to include additional
S-B-R days on your day off, this is your choice. However the intensity should be (A) or moderate. Don’t worry the intensity will come up!
Workout #4 : Other
Running Tips: Biomechanics Head to Toe
Dave Scott demonstrates proper running biomechanics from head to toe.
View video: http://youtu.be/i0bs02z3U7c (copy and paste link into your web browser)
Workout #5 : Other
Running Tips: Drills to Improve Your Technique
Dave Scott demonstrates three drills to improve your running technique.
View video: http://youtu.be/pHc6bKeOJuQ (copy and paste this link into your web browser)
Workout #6 : Swim
Swim Marker Set
Planned Time: 0:40:00
WU: 200 Free w/tennis balls (go right into 25’s), 4 X 25 Free RI 10”, 100 Free w/tennis balls, 4 X 25 Free RI 10”
Marker Set (MS): 3 X 400 (A) RI 20"
This MS is merely the first step in establishing a base line pace/100. Your efficiency and speed will rise markedly over the next 12 weeks!
Kick Set: 12 X 25 kicking RI 15". Alternate lengths BK flutter (no splash – this works your hips and quads), ideally do these with fins and BK dolphin kick (this works your abdominals).
Workout #7 : Run
Planned Time: 0:55:00
Maintain steady aerobic pace throughout the duration of the run. Note your PE and HR (if you have a monitor) over the final 2 miles and if possible, note your average pace/mile.
Workout #8 : Bike
Bike Marker Set
Planned Time: 0:45:00
Marker Set: 4 X 10 RI 1’
Aerobic for 6', then increase 6-10 beats over the final 4’. This HR increase is a good early marker of your “potential” for HR & pace during your race.
Workout #9 : Other
Biking Tip: Variable Gearing
Dave Scott shares tips to integrate variable gearing into our bike training.
View video: http://youtu.be/UjkoRCntaMk (copy and paste link into your browser)