In This Issue

 Online Training Programs

 Motivational Speaking 

 Train With Dave

 

Fridays 1-2:15pm  (year round)

If you don't have a pair of NormaTec boots yet then now is the time.  I know you train hard all year long and these are the perfect recovery tool.  These boots can really target soar areas.  I put them on my calves and hit the turbo button for a great pulsing action not found in the other knock offs.

In fact I love them so much I've asked NormaTec for a special discount for my athletes.  With this link you will save $155 off retail and it includes free Ground Shipping. 

Have a great holiday and best wishes for a successful 2014.


 

December 13/January 2014

Happy New Year from all of us here at Dave Scott Inc.!  Thank you for training with Dave or attending a Dave Scott camp, clinic or motivational talk this past year.  Dave's mission is to give 100% to each athlete, clinic and appearance and it has been a pleasure taking your training/event to the next level! 

This year will bring new super charged training plans, as well as, exciting new partnerships, apperances and additions to our company.  Stay tuned as we continue to make Dave Scott Inc. the best place to go for top of the line training programs, gear and expert advice.

 Let us know how we can help in your training or event this coming year, just click this link  I need more Information! 

 Happy New Year!
The Dave Scott Team

DAVE'S TRAINING TIP

I see numerous cyclists and triathletes that have a slant pedal stroke.  The path of this downward movement is the knee will track from top dead center (12 o'clock) with a wide or large gap from the top tube, finishing at the bottom dead center (6 o'clock) with the knee nearly touching the top tube.  So why does this happen and what's wrong with this pattern?

1. A flared out knee at the top possibly indicates three things:

• tight low back
• tight hip flexors
• cranks are too long

Remedy - Stretch, stretch, stretch your entire back with a foam roller and stretch your hip flexors, which also stretches a potentially tight quad.  Secondly, is your RPMs are low, when time trialing (below 86), your crank arms may be too long.  Have your bike fit specialist look at your tight hip angle at top dead center.  Recommendation may be to reduce crank arm by 2.5 millimeters.  There may be other issues such as an overly plantar flexed ankle at top dead center or a leg length discrepancy which may require a shim or a shoe insert.

 

2.  Maximizing your gluteal output will be enhanced if you let your knees track wider at the bottom of the pedal stroke.  Here's a simple test - Stand in front of a mirror, legs inside shoulder width (6-10"), legs straight and equalize your glutes.  Your knees should noticeably move outward (minimizing the knock knee pattern).  This slight outward rotation minus the formal 20 degrees at the bottom of the pedal stroke.  Even though the leg is extended, the knees should begin to move outward not inwards at the bottom.  Allowing your knees to slant inwards engages the lateral quad IT band and dramatically shuts down the glutes.  The key to efficient cycling is to fire the glutes, thus preserving the quads.  Triathletes if you wonder why you can't run off the bike, this pedaling dynamic may be wearing out your glutes.  Practice a straight down pedal stroke and draw your belly in while simultaneously lightly squeezing your butt crack as you apply pressure from 3 o'clock to nearly 6 o'clock.  You'll feel the difference.  

 

Good luck with your training!

 

I've written about nut intake in previous newsletters and also discussed increasing nut consumption for health and athletic goals.  Here's why:

1. They squash your urge to overeat by triggering the hormone called Leptin.  Leptin signals the brain that you are feeling full - therefore less likely to continue eating.
2. Studies have validated that eating nuts on a daily basis decreases body weight, particularly when simple carbohydrates are reduced.  High blood pressure is lowered, abdominal visceral fat (organ fat) is reduced which are health risk factors. 
3. Nuts have a high percentage of monounsaturated fats which enhance the functioning of the heart - specifically they elevate vasodilation which ultimately increases blood flow.  I eat mountains of nuts because they're loaded with a key amino acid called L-arginine. 
4. So, mix up a small glass container of nuts and pack it in your gym bag or make sure nuts are part of your meal plan.  Either take in a small handful at breakfast, lunch or dinner and better yet - take a small handful at these 3 key times - mid-morning snack, afternoon snack and breakfast.  The best nuts mixed evenly are:  cashews, walnuts, brazil nuts, macadamia nuts and hazelnuts.  For the remainder of the holidays and the new year, start eating your nuts! 

-Dave 

* 6 inches of lemongrass sliced lengthways

* 2 tbsp chopped/crushed ginger

* 4-5 cups of chicken or vegetable stock

* 2 cans of coconut milk

* 2 cups of chopped broccoli

* 2 cups of chopped kale

* 1 bunch of chopped green onions

* 12-16 oz of firm white fish (tilapia, halibut, cod, ono)

* 1/4 tsp lemon pepper

*1/8 tsp cayenne pepper

* 1/2 tsp turmeric

* Juice of one lemon

* 1/3 cup chopped basil

Start the upcoming Race Season off right and train with