After four days of swimming, biking and running in Clermont Florida, we are sad to see everyone go.
Several athletes stepped out of their comfort zone but now feel more confident with their skills. Every athlete had his/her comfort zone stretched with quality training, in hilly terrain, throughout the 4-day training camp.
6:30am – 1 hour swim
10 min warm-up
Pre set: 8 x 25’s – 10 strokes fast, rest of the pool EZ w/ 10 sec rest
Drill set w/ fins: 4 x 125’s – 25 right arm, 25 left arm, 25 6 beat kick w/ 1 stroke, 50 perfect stroke. W/ 20 sec rest
4 x 100’s @ 80% w/ 10 sec rest (w/ fins)
4 x 100’s @ 90% w/ 20 sec rest (w/ fins)
4 x 100’s @ 90% w/ 30 sec rest (no fins)
200 cool down
(all Trimarni camp athletes had full access to the NTC facility throughout the entire camp)
8:30am-9:45am – interval run (hilly paved trail)
10 min warm-up
10 min dynamic stretching and discussion of the purpose of the workout/main set as well as key pointers to remember)
Main set 3x’s:
(athletes were to focus on their lap pace, time and perceived effort)
4 min @ half marathon pace
1 min EZ walk
3 min @ slightly faster than half marathon pace
1 min EZ walk
2 min @ 10K pace
1 min walk
1 min all out
1 min walk, then repeat the main set 2 more times.
Then cool down
After a quick shower, it was time to clean up for an afternoon of presentations.
(Originally, we had planned for our athletes to have a nice and EZ 2 hour leg opener ride after the swim, but because it was slightly raining and rather chilly that morning, we went to plan B on Wed evening before our camp started. Actually plan B was created around 9pm at night when we checked the weather all day and finally decided that riding in the cold rain after a swim on the first day wasn't the best idea for our campers. As a triathlon coach and athlete, I love a routine and schedule but there are many times when you have to be flexible and creative).
1pm – time to eat!
I provided lunch for all 13 athletes while Karel set-up the RETUL fit system for two athletes to receive fits during our camp (an extra service at our camp).
On the lunch menu:
Whole wheat pitas or Gluten-free rice wraps
Organic ground beef (for those who are not vegetarians)
Homemade hummus (chickpeas, olive oil, lemon juice and garlic)
Gluten free tortilla chips
Veronica’s health crunch mix
After food was served, athletes received their awesome swag bags, thanks to some amazing sponsors at the camp. Karel and I wanted the athletes to also take home a little something from us, so every athlete receive a customized Trimarni canvas tote filled with delicious snacks to keep their tummy’s happy at the camp.
From 1-5pm I gave a presentation on “Train smarter to train harder” but first we reflected on the morning workout as well as tips to help with training smarter on the run for triathlon training.
Why’s sport nutrition so confusing?
After my presentations, Karel finished the afternoon by talking about all-thing bike related (saddles, chain rings/cassettes, positions on the bike, wheels, helmets, etc.) and also discussed the importance of getting a professional fit whenever you buy a bike OR whenever you buy something new for your bike (ex. saddle, handlebars) that may affect your position.
I was so happy that every athlete could have the opportunity to pick Karel's brain. Karel knows so much about biking with his experience in retail, bike and tri racing and also being a cyclist all his life.
When the campers left the NTC, Karel and I went back to our hotel to make some food for dinner and then we went back out again to drop off our 5-gallon jug of water for the campers on Day 2 of the camp (on the bike route). I had a bit more prep to do for lunch on Friday and by 10:30pm we called it a night.