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.
Workout #2 : Other
Mental Training Tip: 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
Workout #4 : 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 #5 : Swim
Planned Time: 0:45:00
400 + 8 x 75 FR with paddles build each. RI 15”
8 X 150 FR (A) RI 20”. Note pace per 100 or average time.
Workout #6 : Bike
Bike Marker Set
Planned Time: 2:00:00
2 hours Aerobic (A). 1st hour start easy then build up to (A) steady in low gear (faster cadence). 2nd hour steady in Time Trial Gear (TTG). See Training Guide for optimal cadence. Note your average speed and average HR. TTG is the same as your “choice” gear. If you have a power meter, note your average power. To maintain aerobic HR in low gear, the speed may be slower than in TTG.
Workout #7 : Swim
Planned Time: 0:50:00
200 FR + 100 BK or BR – repeat 2x continuous.
1st Set: 24 x 50 (5 FR + 1 BK – repeat 4x). RI 10” – Goal: all steady pace @ moderately hard effort.
2nd Set: 2 x 25 BR pull (no legs – try keeping head above water) + 2 X 25 FR – repeat set 4x. RI 20”.
8x25 dolphin kick on BK – this works your abdominals + 6 x 25 flutter kick – no splash - this works your hips and quads. RI 10”.
Workout #8 : Other
Running Tips: Proper Form for Running Up and Down Hills
Dave Scott demonstrates the proper form for running up and down hills.
View video: http://youtu.be/eDR9x0o2HWg (copy and paste link into your web browser)
Workout #9 : Run
Planned Time: 1:00:00
Select a hilly course.
After easy 10 minute warm up, run aerobically for most of the run. Ideally flat terrain with a SINGLE hill – run 9 minutes of total hill climbing at moderate pace shortly after the warm up. If you have a shorter hill; run the hill multiple times for a total of 9’ of climbing.