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| Greetings!
Welcome to "Life Outside the Comfort Zone", by six-time Ironman World Champion, Dave Scott. Feel free to pass along your comments by emailing us at info@davescottinc.com or calling us at 303.786.7184.
Also, check out our website at www.davescottinc.com to learn more about Dave's products and services.
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 Thoughts from The Man
I recently spoke with Barry Siff, director and owner of the very popular 5430 Triathlon Series here in Boulder, about his recent Ironman experience in New Zealand, which didn't go quite as planned. He responded that during the race, he felt "mentally over-loaded", but then clarified this by stating that he had been able to check his heart rate, monitor his cadence, track his power economy, and plot his physical well-being.
Recognizing that Barry is an accomplished endurance athlete, I asked him what the difference was in this race as opposed to his previous 200+ races. His response: "I just lost track of the things I'm supposed to do while racing - like drinking fluids!". This common oversight is indicative of an experienced athlete who seemingly became over-whelmed with all of the details involved in programming his race. My advice to him was simple - just race and forget about all of the gadgets! In fact, I teach all of my athletes to use the technology that is available, but not to become too dependent upon a narrow range of criteria when racing.
When I began training, my practical knowledge base was very limited. Though I had graduated with a degree in Exercise Physiology and had been a competitive swimmer, my limitation was in "brain power" and understanding all of the nuances, including technology, that were involved in training. Looking back, this was probably an asset for me. Heart rate monitors, power meters and fluid replacement drinks just didn't exist. During my racing career, I began wearing a watch in 1983. I never ran a track workout, not one, until 1993. I never had a speedometer or power meter during my entire career.
I am not suggesting that you abandon your equipment technology, but merely reduce your reliance upon them during your training. As you approach your races, let your perceived exertion be an early guide in helping to monitor your performance. When you decide to glance at your heart rate monitor, don't mentally give up if you've anticipated a 163 heart rate and it says 169. Allow your psychological capabilities to expand, not diminish.
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Nuts and Bolts
In this section, I'll be sharing a few tips with you. Sometimes it will be training related, other times it may focus more on nutritional advice. Thus, the title becomes more apparent...and if it still isn't, read on:
How many of you experience back discomfort during training? Typically, the "pain" is felt on the bike and often carries over into the run. Chronic weakness in the support muscles surrounding the scapula, along with muscular imbalance of the spine contributes to the soreness that often plagues a large percentage of triathletes.
I'd like to suggest 3 simple back exercises that will provide a huge benefit with very little time commitment on your part. All you need to get started is a stretch cord (lightweight) with handles and a sturdy pole. I suggest you run through these exercises three times a week/three reps of each set, with each set representing the completion of exercises 1-2-3.
Dave's Simple Back Exercises
Back Exercise #1
- Wrap the cord around your pole or fixed object at mid-thigh height and criss-cross the bands
- Start your position with a slack in the cord and palms together at mid-chest
- Pull back and upwards to a focus point at 90 degrees flexion to your shoulder and elbow joint, with hands slightly higher than your ears
- Complete a set of (12) with a pulsing motion of 15-seconds after numbers 4, 8, and 12
Back Exercise #2
- Cord is anchored at shoulder height: back away from the anchor while simultaneously retracting the shoulder blades (squeeze them together)
- Start position is:
- arms at 150 degrees
- shoulder blades retracted
- thumb position up
- knees have a slight bend
Pull the cords, keeping your elbows tight toward your sides
Hold the contraction for 2 seconds, while maintaining a 90 degree elbow bend
Complete a set of (12) with a pulsing motion of 15-seconds after numbers 4, 8, and 12
Back Exercise #3
- Cord is anchored at shoulder height
- Bend over at your waist, maintaining a 130 degree bend at your upper torso
- Begin with a rowing motion and twist your arms so that the palms are facing upward
- Hold the contraction for 2 seconds and repeat
- Complete a set of (12) with pulsing motion on numbers 4, 8, and 12
- Rest 90 seconds
- Go back to Exercise #1 and repeat the series of 3 exercises two more times
Try these exercises before your mile to "pre-fire" your back musculature. Try the series for one month...they will help dramatically! |
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Thanks for reading my newsletter and hopefully, you've picked up on something new to enhance your overall fitness. And remember, my goal was never just to win Ironman, but to enjoy all of the little steps along the way that helped shape my physical, mental and emotional well-being. So have fun with your training and every now and then, step outside of your comfort zone!
All the best,
Dave
Dave Scott, Inc.
3080 Valmont Road, Suite 242
Boulder, CO 80301
303.786.7184 T
303.786.7322 F
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