Designed for the FITNESS to COMPETITIVE athlete, this is a 10-week program by Dave Scott - 6x Ironman World Champion and National Triathlon Coach for Team in Training - for athletes with a previous Olympic (International) distance triathlon race time of 3 to 5 hours.
Dave has designed this program starting with moderate aerobic workouts, progressing into race-simulated sets. The 3 weekly workouts per discipline build from 7 hours up to 10 hours prior to tapering so that your confidence and ability will peak at your event. Monitoring your brick workouts that have been inserted into the program will provide another platform to truly evaluate your race day potential. Friday is the designated day off.
This program may be set to start or end at any time for a goal race that takes place on a Sunday. If your race is on Saturday, please chose the Saturday version of Dave's plan.
This program can be adjusted to fit your shortened training schedule if you miss the first few weeks. If you can complete 70%+ of the workouts, you will see results through race-simulated sets and bricks that replicate the physical and psychological tests of your race.
Dave has made this a fun, challenging and confidence-building program for your Olympic distance race.
Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
Questions? Please visit Dave on the web at davescottinc.com or email: firstname.lastname@example.org.
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"
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.
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'
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"
WU: Repeat 6x: Walk 30″/Run 45″ Each walk/run segment is slightly faster.
MS: Hill Walk/Run for 12'
Notes: Note heart rate at top of hill. Select a hill that requires 12' of climbing. This maybe a 2' hill with a jog down 6X.
SS: 20' flat (A)
WU: 200 FR + 8 X 25 FR RI 15″. Build up each 25.
MS: Long Marker Set
Goal: 900 straight
RI *If rest needed, note rest time.
WU: 15′ of build up to Aerobic (A) heart rate to include the final 5′ in a fast (LG) rpm.
Marker Set: 6 x 7'
RI 1' Notes: Odds LG, Evens- TTG, Note heart rate at end of each repeat, Moderate to hard pace.