What do you get with a training plan?
Workout #1 : Swim
Planned Time: 0:25:00
WU: 300 (Repeat 4X: alternate 2 lengths FR + 1 length BK or BR)
MS: Repeat 3X: (3 x 50 + 150)
RI 50's 15", 150 20"
Workout #2 : 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.
Please Note – By the end of week 4 you should have a good idea of your steady state (A) pace in all 3 disciplines. Additionally at a moderate hard tempo (L-1) the pace increase above (A) for the run is 20-35″/mile, bike is 8-13 mph faster and swim speed/100 is 4' faster.
Workout #3 : 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 #4 : 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)
Workout #5 : Bike
Planned Time: 1:00:00
WU: 10′ start in a low gear then 5′ with 45″ seated in TTG + 15″ standing in TTG.
MS: All LG (A) - hold cadence 96-104 rpms.
Workout #6 : Run
Planned Time: 1:00:00
WU: Walk / light jog for 10′ until HR is aerobic (A).
Walk/Run for 50' Notes: Track walking time and note average HR over final 10'
Workout #7 : Swim
Planned Time: 0:35:00
WU: 200 choice + 4 X 50 alternate lengths FR with regular breathing pattern and FR breathing to the off side.
MS: Repeat 3X: (4 x 75 + 100)
RI 75 10", 100 20"
Workout #8 : Other
Swimming Tip: Body Position During Freestyle Swimming
Dave Scott shares body position training tips for freestyle.
View video: http://youtu.be/4QHvtjM0zRc (copy and paste link into your web browser)
Workout #9 : 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)