TRIATHLON TRAINING TIPS

by Dave Scott
Six-time Ironman World Champion
Team In Training National Coach-Triathlon

Dave Scott, a six-time Ironman Champion and first inductee into the Ironman Hall of Fame, has been a figurehead in the sport of triathlon for more than 20 years. As an athlete and spokesperson, Scott's dynamic presence and notoriety spans worldwide.  He capped his career by placing second overall in the Hawaii Ironman in 1994. Because of Scott's knowledge and dedication to all athletes and health enthusiasts, he is one of the most sought-after coaches, speakers and seminar presenters.

GENERAL TIPS

• Save your knees. Wear tights while running and cycling when it is cooler than 60 F.
  
  
• Count and record your total minutes and hours, not yards or miles.
  
  
• Get yourself videotaped one time per month and critiqued by a professional.
  
  
• Take a warm shower for only five minutes on race morning to elevate skin temperature.
  
  
• Exercise lightly (10 to 25 minutes) the day before your race in all three disciplines.
  
  
• Set concise, attainable short-term goals for the next 10 to 14 days, and tell your training partner and/or spouse so they understand.
  
  
• Don't worry about the weather, work, or time. Get in at least 20 minutes - you'll feel better.
  
  
• Eliminate the "should haves" and the "how tos." What do you want?
  
  
• Take a longer, slower warm-up (10 to 12 minutes) and include an easy cool-down (five minutes) during the cooler months.
  
  
• Keep a log that records the basics - how you feel and other stresses in life.
  
  
• Stretch every day, even if it is only five to eight minutes.
  
  
• Eat 60 percent of your total daily calories before 1 o'clock.
  
  
• Spread out your protein intake evenly over three meals.
  
  
• Have three main meals and a mid-morning and mid-afternoon snack.

• Warm up slowly - four to five minutes slower per mile than 10km pace.
  
  
• Stop and stretch after running a warm-up of 10 to 12 minutes.
  
  
• Walk backwards for five minutes after your runs to benefit your knees.
  
  
• Relax your lower abdominals and lean slightly forward with your upper body. This eliminates lower back tightness.
  
  
• Watch your leg swing on video or a treadmill. Make sure your feet track straight through without rotating hips outward or swinging foot wide.
  
  
• Ice your knees after your long run - up to 20 minutes.
  
  
• Look at the horizon, not down at the ground when running.
  
  
• Don't squeeze shoulder blades together and relax your arms.
  

• Lower your seat 1 to 3 millimeters in the early season to enhance concentric circles and triggering gluteals at the top of your stroke.
  
  
• Keep your toes "light" when pushing down. Use the balls of your feet to initiate power on the downstroke.
  
  
• When standing, keep hands light on the brake hoods; don't wear out your triceps.
  
  
• Concentrate on six smooth circles with your right foot (relax your left), then switch to your left side. Repeat six times per leg.
  
  
• Pull lightly on the brake hoods when standing and don't release the pull until your foot is at the bottom of the stroke.
  
  
• Flatten your bike seat. Tip to back of saddle should be perfectly flat.

• Include 30 percent of total workout time doing other strokes (fly, backstroke, and breast-stroke).
  
  
• Include 200 to 400 yards of flutter, dolphin and back flutter every swim workout to enhance body position.
  
  
• Practice alternate breathing at different speeds.
  
  
• Use one paddle on one hand to correct catch and finish - for example, 3x50 with paddle on right and 3x50 with paddle on left; then 3x50 both hands.
  
  
• Paint your fingernails a fluorescent color and get your stroke videotaped (you can see your fingers under water).
  
  
• Practice sculling with hands out in front in prone position.
  
  
• Count your stroke number when you're fresh and when you're tired, try to reduce it throughout the year by lengthening your stroke.
  
  
• Keep your mouth open under water. Start to exhale as hand finishes underwater extension.
  
  
• Learn to do double arm backstroke with flutter kick to stretch shoulders. Tip your head back and push hips up.
  
  
• Get a streamlined swimsuit.
  
  
• Stretch your ankles with a partner. Leg extended, partner presses down on the top of the foot (push on big toes). This will enhance flutter kick and ultimately body position.