DAVE SCOTT TRIATHLON

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1 DAVE SCOTT TRIATHLON EXPERIENCE 2017 TRAIN WITH THE MOST RECOGNIZED ATHLETE AND COACH IN THE SPORT OF TRIATHLON A SIX-TIME IRONMAN WORLD CHAMPION AND THE FIRST INDUCTEE INTO THE IRONMAN HALL OF FAME. JAN 30 - FEB 3 MAY 1 - MAY 5 MAR 13 - MAR 17 AUG 28 - SEP 1

2 DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER Triathlon enthusiasts know Kona on Hawai i Island as home to the IRONMAN World Championship and they know Dave Scott (aka The Man ) as the six-time champion and first inductee into the IRONMAN Hall of Fame. This summer, Dave is personally hosting a series of three triathlon clinics, available exclusively to a very limited number of guests at Four Seasons Resort Huālalai. Each clinic will include five days of highly personalised coaching by Dave and his team, focusing on all disciplines of triathlon. The program is flexible for athletes of all levels from motivated novice to seasoned veteran. view our CAMP VIDEO

3 DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER Dave s triathlon career began with the inception of the sport in He won his first Hawai i IRONMAN in 1980 and went on to win again in 1982, 1983, 1984, 1986 and In 1993, he was honored for his accomplishments in the sport and became the first inductee into the IRONMAN Hall of Fame. To celebrate, Dave came out of retirement at the age of forty after a five-year absence from competition and decided to race again. In a stunning performance, beating out an impressive field of professional athletes many of whom were in their twenties Dave placed second overall. This incredible physical and mental feat earned Dave a new nickname among the triathlon community and he has since been known as The Man. Dave currently devotes his time educating and inspiring athletes of all abilities and ages, leading sport camps, clinics and races across the United States, and running his own training group in Boulder, Colorado. Dave combines years of wisdom, wit and creativity with his passion for helping others. learn more on DAVESCOTTINC.COM

4 MONDAY DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER MONDAY TUESDAY WEDNESDAY THURSDAY 5:30-7:30 PM WELCOME DINNER Gather for an intimate dinner with a special à-la-carte menu. Dave and his team will cover the goals for the training and hand out gear bags.

5 TUESDAY DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER TUESDAY WEDNESDAY THURSDAY MONDAY 6:00-6:50 AM MORNING NUTRITION The morning menu is designed to top off the liver glycogen used by your brain during sleep and to boost blood sugar levels. Dave will be emphasising the current science, research and practical application of shifting your diet to using ketone bodies, or fat-based fueling. The suggestion for this morning meal will not be a fluid replacement drink nor a gel, but food that begins to shift your body s metabolism from sugar to fat. Start making the correct food choices before you exercise! 7:00-8:45 AM STRETCH, STRENGTH AND SHORT RUN Without effective skeletal and muscular recruitment from your core, everyone (even the pros) must compensate by forcing improper biomechanics. This can lead to compensatory or overuse issues. Dave will show you the sequence of exercises to activate the key core muscle: the transverse tbdominus (TA). Once you feel the TA innervation, you ll be able to support your spine and fire the gluteal muscles that are the engine for all three triathlon sports. During the initial stretching session, Dave will target the three muscles that generate the horsepower for Swim/Bike/Run: the back, gluteals and quads. A loss in range of motion can shut off these muscles or force overcompensation. Regaining even a few millimeters of range can be the decisive element in success. TUESDAY ITINERARY continued

6 TUESDAY DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER TUESDAY WEDNESDAY THURSDAY MONDAY 1:00-3:00 PM CYCLING Bike along Queen Ka ahumanu Highway and view the lava fields. 4:00-5:00 PM PERSONAL CONSULTATIONS One-on-one conversations with Dave (20 minutes per person). 9:00-9:50 AM SNACK 10:00-11:00 AM SWIM TECHNIQUE AND MECHANICS 11:30 AM - 12:30 PM LUNCH This meal period includes a discussion on swim and run biomechanics. back TUESDAY ITINERARY

7 WEDNESDAY DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER WEDNESDAY THURSDAY 12:45-2:30 PM LUNCH MONDAY Enjoy a special à-la-carte menu. TUESDAY Our discussion covers energy systems, training workloads and optimising training cycles. 6:00-6:50 AM MORNING NUTRITION 4:00-5:00 PM PERSONAL CONSULTATIONS 7:30-10:00 AM CYCLING 10:10-11:00 AM SNACK One-on-one conversations with Dave (20 minutes per person). Bike along Queen Ka ahumanu Highway and view the lava fields. 11:15 AM - 12:30 PM STRETCH AND OCEAN SWIM

8 THURSDAY DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER THURSDAY MONDAY TUESDAY WEDNESDAY 11:30 AM - 1:00 PM LUNCH We discuss optimal nutrition shifting from a sugar-fueled, highcarbohydrate diet to a healthy fat plan. Eating healthy fat burns fat and increases lean body mass. 6:00-6:50 AM MORNING NUTRITION 7:00-9:00 AM STRETCH, MUSCLE ACTIVATION AND HILL RUN 10:00-11:00 AM SWIM We focus on proper technique and Our swimming session focuses on technique and mechanics. The class 4:00-5:00 PM PERSONAL CONSULTATIONS activating the core, will use paddles, tennis balls and fins One-on-one conversations with gluteals and calves. in order to heighten technique. Dave (20 minutes per person).

9 DAVE S C O TT B I O F I V E - DAY I TI N E R AR Y R E SO R T D E TAI L S REG IS T ER MO N DAY TUES DAY 10: 30 AM - N O O N CYCLING Bike along Queen Ka ahumanu Highway amongst the lava fields. This is a hill-specific workout with a focus on proper technique. WED N ES DAY T HURS DAY 6 : 00-6: 50 AM 6 : 00-6: 50 AM 5 : 3 0-7: 30 PM MO R N IN G N UT RIT IO N BEACH TREE RESTAURANT Come together at a communal table by the beach, enjoying a great finale meal with toes in the sand. RUN, S TR ET C H AN D S T REN G T H This session combines cords, dumbbells, block steps and body weight. 1 2: : 4 5 P M 1: 00-2 : 0 0 P M L I GH T L U N C H Meeting space STRETCH AND O C E A N S W I M Lobby and Alaka'i Nalu.

10 DAVE SCOTT BIO FIVE-DAY ITINERARY RESORT DETAILS REGISTER Your training unfolds at Four Seasons Resort Huālalai, Hawai i Island s only Forbes Five Star and AAA Five Diamond hotel selected this year by U.S. News and World Report as the #1 hotel in Hawai i. Built into the spectacular natural surroundings of the Kona coast, the Resort combines ancient black lava rock, towering coconut palms, white-sand beaches and azure waters. You ll discover authentic Hawaiian luxury, deeply connected to the island s history and culture. Dine with a choice of four restaurants, highlighting a regional, seasonal, artisanal approach flexible for all diets. Enjoy seven swimming pools, a signature Jack Nicklaus golf course, and an array of cultural experiences and active adventures. Set within tropical gardens, the 28,000-square-foot (2,600-square-meter) Huālalai Spa offers strategic massage and body treatments, as well as a lap pool, whirlpools, saunas, steam rooms and cold plunges. Extend your spa experience with a visit to the Huālalai Sports Club, featuring the tennis center, daily fitness classes, a rock-climbing wall, and a resistance and strengthtraining studio with the latest in workout equipment. Enhancing every moment of your training experience, legendary Four Seasons is thoughtful and warm ready to take care of all your needs and provide total peace of mind.

11 D AV E S COT T B I O F I V E - D AY I T I N E R A R Y TO B O O K T H E DAV E S COT T T R I AT H LO N E X P E R I E N C E, P L E A S E CO N TA C T F O U R S E A S O N S R E S O R T H UA- L A L A I D I R E C T LY: Toll Free +1 (888) F O R M O R E D E TA I L S V I S I T O U R W E B S I T E. R E S O R T D E TA I L S CO N N E C T W I T H U S Four Seasons Resort Hua-lalai Ka u-pu-lehu Drive, Kailua-Kona, Hawai i, 96740, U.S.A. Tel. +1 (808) FOURSEASONS.COM/HUALALAI E X P E R I E N C E I N C LU D E S Five days of triathlon coaching by Dave Scott, including video analysis Pre-camp phone consultation with Dave Scott and a post-camp personalised training prescription Group meals Welcome gifts, including triathlon apparel, shoes, gear and a number of exclusive offers R AT E S The five-day camp costs USD 2,000, plus the cost of accommodations, personal meals, spa treatments, etc. REGISTER REGISTER 06/2016 / Design: theworkhouse.ca