Ride Strong Bike Tours and 6x Hawaii Ironman World Champion, Dave Scott, are excited to host our exclusive 3rd annual Cycling for Triathletes week.  This year, in Italy.

Your week of adrenaline starts in in the eastern corner of northern Italy.  One of the most visually spectacular mountain regions in the world, the Dolomites and Italian Alps are famous for their steep craggy mountains and challenging cycling.  During your week of Cycling for Triathletes with Dave Scott, you’ll train on the unforgettable climbs of the Passo Stelvio, Sella Ronda, the Mortirolo and many more.  Enjoy trail running along rolling rivers and around a high mountain lake.

 Camp Registration & Information

Dave Scott, legendary six-time Ironman World Champion and first inductee into the Ironman Hall of Fame, known in the triathlon world as “The Man” is coming to Ft. Lauderdale, FL August 2013.   Join this world renowned coach and Avila Sports Tours for a exciting and interactive weekend, including a three full day, triathlon clinic for endurance athletes and coaches of all levels and abilities, interactive and hands on activity sessions, class room time, strength and injury prevention, nutrition, informational material, year round program design, Q and A sessions and training tips for the upcoming Miami Ironman 70.3.  This will be a information packed weekend you don’t want to miss!

Register today: http://www.avilasports.com/products/dave-scott

Weekend Itinerary:

Thursday - Dave & Participants Arrive

Friday 

8am                  Meet

8:10-9:15 am     Group Run-All Levels (4km to 11km)

9:15-11:15 am   Activity: Run Biomechanics / Injury Prevention

• Recognizing proper biomechanics:  body, hip, knee, foot, back and head positions
• Discussion of the 4 phases
• Minimizing injuries through proper technique

• Exercises taught in sequence
• Emphasis on triathlete “weak zones”, glutes, core, hamstrings, shoulders, abdominals, and back
• Circuit training to elevate VO_2, HGH, testosterone & post metabolic caloric burn
• Optimal stretch program for the target areas:  Upper-mid-low back, hips, glutes, quads, hamstrings, calves

11:30-1:00 pm   Working Lunch (Discussion) – Structuring and Planning for the Season –

Training Considerations for Olympic, Half and Iron Man Distances.

Periodization – Specific Workloads throughout the training calendar

• Evaluating progression: heart rate, speed, perceived exertion & recognizing and integrating energy systems
• Overload, progression and recovery – seasonal & daily
• Workout load – training block for all levels

Marker Sets (MS) & Year Round Program Design

MS are a specific set prescribed within a workout to allow the coach/athlete an objective measure of their progress. MS can be implemented during the entire year and at intervals of 1-4 weeks/discipline.

Evaluating Marker Sets/Implementing and Sequencing Test Workouts

• Types of Marker Sets
• Programming marker sets throughout the training cycle
• Systematic review of progressive marker sets during a training cycle
• Discussion of optimal workloads for all ability levels – sequencing marker sets
• Q & A

1-2:00 pm         Activity:  Cycling Biomechanics –Maximizing Functions & Fit

(We will need a stationary bike + one participating athlete)

2:30-5:00 pm    Activity:  Ride – Outdoors (Dave will provide instruction before the ride)

5:30-6:30 pm    Down time for the Group

7:00-9:00 pm    Dinner / Raffle

Saturday 

8:00-9:30 am     Activity:  Open Water Swim Technique- Discussion & Practical

Swimming is a skill that requires an understanding of proper mechanics. By recognizing the basic techniques and inserting select drills into your daily training—your swimming will evolve into a much more pleasurable experience. Swimming can be extremely frustrating for the developing as well as the competitive athlete. It’s easy to develop habits (some good—some bad) for all fitness levels. Being able to identify your stroke flaw allows immediate assessment and evaluation.

• Application of discussion topics from Friday
• Sequence in teaching freestyle
• Comprehensive overview of proper technique and correcting freestyle biomechanics

9:30-10:45 am   Snack

10:45-12:45 pm Discussion: Nutrition- Optimal Eating & Fueling

Working Lunch – Nutrition – Overview on healthy dietary practices & principles for athletes

• Overweight, Obese, and Lean Athletes – managing lifestyle and addressing nutritional concerns

• Intake of food
  • Determining Caloric Intake
  • Frequency of Meals
  • Food Choices – timing of food intake & selection of optimal foods
  • Foods to Avoid
  • Percentage of CHO/PRO and FAT in daily diet
  • Supplementation – key supplements to enhance daily intake

Fueling for Training and Racing – Pre/During & Post Exercise

• H₂O requirements during exercise – heat, humidity, intensity, fluid, electrolytes and body weight considerations
• Determining caloric intake during training and racing – Olympic, Half & Iron Man
• Fueling to optimize glycogen storage, protein synthesis, accessing free fatty acids and enhancing immune system function

• GI issues
• Volume Intake – H₂0 & calories

• Electrolyte considerations

12:15-2:00 pm   Lunch Q & A Session- A Chance to Ask Dave All Your Questions About

                        Training, Racing, Nutrition & More.

2:15 – 5 pm       Bike Ride

Sunday 

7:30-8:30 am     Activity:  Group Run

8:30-10:00 am   Activity:  Pool Swim-Hands On Swim Technique With Dave

10:30-12:00 pm   Snack/Lunch

12:30-1:30 pm   Strength and Injury Prevention

• Recognizing the causes of most injuries will help you determine the proper training load, preventative stretches or strengthening or referral to a specialist.
• This is a follow up on Friday’s program.  Group will practice all the new movements & realize their potential by enhancing balance, coordination, strength and power.

1:30-2:30 pm    Q & A / Wrap Up

For information and to register contact Avilia directly:

  USA 1-800-506-6159 | 7864846346 

Caracas (0212) 720-1690 | bbc@avilasports.com

Having self-doubt fear are too common hurdles for all athletes.  The difference between the ones who succeed and those who fail can be offset by a psychological plan.

As you approach your race, take the final month in preparation to outline a plan.  If you are within a month of your competition, take ten minutes, three times a week, to schedule mental programming.  Training the psychological part of your event will clarify your expectations, reconfirm your objectives and goals and more importantly, allow you to deal with diversity during the race.

FEAR

We all carry some “fear baggage” as the race date nears.  An athlete’s fear towards competition can be categorized into three categories:

1. Fear of the commitment to race to your training level
2. Fear of a poor performance and not satisfying your friends, family, sponsors and coaches expectations
3. Fear of the unknown race challenges in your event.

So, let’s take a look at each of these normal fear problems.

Solution:  Fear of commitment comes back to your inability to reconnect and recognize your plan and training focus to achieve your most lofty goals.  Don’t worry about what you might not have accomplished in your training routine – remind yourself of what you have conquered.  Visualize yourself on the course with adjectives that describe your personal convictions to the upcoming race.  List these qualities.  i.e.  If your coach or mentor has laid out an early season training program, recognize the steps that you master as the weeks roll by.  See yourself in the training cycles noting your physical qualities in each sport.  Long, fluid swimming strokes may be a phrase that you adopt in your training mantra and visualization package.

Solution:  Fear of a poor performance stems from a psychological burden to not let go of your life stresses.  If you cannot control the worry and cannot determine the fate of the worry, then let it go.  Write a list of all your worries and determine which you can take decisive action upon and, equally powerful, is to eliminate the destructive problems which cause worries.  Additionally, your friends and families will accept any outcome.  They should be your ultimate supporters.  If you have outside influences and pressures – send them a personal note and share your expectations with them.  Don’t embellish your training, nor your ability – be honest and forthright with your comments.

Solution:  Fear of the unknown in a race can be alleviated by knowing the course and dividing the race into sections.  Having mini races within your big race restores the mental power to enjoy the moment.  The process or mental games that you play during the event keeps your mind on the exact moment.  Diverting your energy to what may happen diminishes your capacity to perform.  Visualize the challenging and easy segments of your race.

Predicting a successful race should not be a mental knot of unfounded expectations.  If you sit down and calmly evaluate your strengths and not dwell upon your limitations – the probability of a successful race is quite high.

FAITH, RISK AND OBLIGATION

Faith:

Restore your faith in yourself during the pre-race preparation.  Savoring you successes along the journey will give you the highest probability of a brilliant race.

Risk:

When you’re in the race, don’t be afraid to step slightly out of your comfort boundary.  Feeling psychologically constrained even though your body may feel fantastic will limit your ultimate performance.  Simply, when you feel good – go for it!

Obligation:

As you reflect on your race – be passionate about your race vision and goals.  You have an obligation to yourself to be the best you can be on race day – don’t be denied!

Lastly, for all TNT athletes, the race is about the support of the Leukemia & Lymphoma Society.  We all have a much easier agenda than the kids and adults that battle a real race everyday.  Be your best.

Six-time Ironman World Champion, first inductee to the Ironman Hall of Fame and coach to Ironman champions, Dave Scott teams up with Big Island Training Camp Hawaii owner Thad Calciolari, exercise physiologist and triathlon coach, for a one of a kind triathlon training camp experience at the beautiful Mauna Lani Bay Hotel & Bungalows, a luxury resort located amidst mountains and the sea on the sunny Kohala Coast on the tropical Island of Hawaii.

INCLUDES:

• (5) nights stay at the beautiful Mauna Lani Bay Hotel & Bungalows
• (4) full days of training camp
• Breakfast, Lunch, and Dinner for the (4) days of the training camp including SAG food and beverage

Valuable training, individual assessments, technique analysis, program training, and race tools

• Ocean Swimming
  • Bicycle training on the Ironman World Championship course
  • Running: road and/or trail
    • Various Seminars on Training, Recovery, Nutrition, Physiology, Strength & Flexibility, and more.
    • Individual assessments:
      • Cycling mechanics
      • Swimming technique
      • Running efficiency
      • Training Program evaluation

Total Training Camp Package fee: One Camper/One room = $2850  Two Campers/One room= $2450 each

Contact us at info@davescottinc.com for more information or reservations

For more information CLICK HERE