The workout for Friday was as follows:
3-4 hour ride (two groups based on fitness - looped course)
Interval run after the bike:
15 or 30 min run
-15 min run - 5 min steady/comfortable form focused running. Walk 1 minute, 5 min strong. Walk 1 minute, 5 min steady/cool down.
-30 min run - 5 min steady/comfortable form focused running. Walk 1 minute. MS: 3 x 5 min strong w/ 1 min walk in between. Then cool down
Infinit nutrition was the nutrition sponsor for the camp and provided all the campers with SPEED and GO FAR formulas. I helped each athlete with their nutrition for their bottles (how many scoops) as well as what formula would be the best. This was a great opportunity for the athletes to try a well-formulated sport drink that is safe, effective and efficiently digested and absorbed with the proper amounts of electrolytes and carbohydrates when mixed in water. It was not mandatory that the campers use INFINIT but rather that every athlete had adequate nutrition in their bottles to consume during the long bike. Karel and I have been so pleased with INFINIT and we will both be using INFINIT as our primary sport nutrition fuel for this season.
As many of you may know, Karel and I do not believe in long miles when training for endurance racing. We only do 2 long rides as part of our IM prep (which takes place 12 weeks before a race). We do 1 x 100 mile ride and 1 x 112 mile ride and then rest of our rides are around 4 hours, primarily intervals and we do more intense or longer bricks off the bike to create a more beneficial training stress than just sitting in the saddle for long hours.
Our philosophy - get faster before you go longer.
We gave the athletes the option of riding up Sugarloaf mountain (1/2 mile climb) either once or twice during the long ride or skipping sugarloaf and riding an alternate route home. We were so impressed that every athlete at our camp not only tested out Sugarloaf but not one athlete clipped out and walked. And Sugarloaf came at the end of the ride (after 2 hours of riding hills) which was incredible for every athlete!
We had around 90 minutes to clean-up and have a quick recovery snack/drink before it was time for pancakes and presentations.
Fresh fruit (local strawberries and oranges, bananas, apples and cantaloupe), PB2 powder, KIND peanut butter granola, dark chocolate chips, Irish butter (Karel's favorite), Maple syrup, honey, dates, trail mix, unsweetened coconut, Daisy Brand 2% cottage cheese and Chobani yogurt.
Some of the athletes jumped in the pool for a recovery swim while Karel and I cleaned up our presentation room and took some time finalizing the details (course, workouts, sport nutrition, recovery snacks, etc.) for day three of the camp.
Karel and I had given every athlete an itinerary before the camp but we did not give specifics on the intervals or purpose of the workout. Rather than overload our athletes with haphazard workouts just to do miles during camp, it was really important that we placed the right stress on our athletes bodies, at the right time, to ensure that we could minimize risk for injury/burnout or fatigue and ensure that our campers would have well fueled bodies (who could tolerate sport nutrition effectively in the hills) to perform strong for every workout as it came throughout camp. And most of all, this camp was designed to improve fitness so that after our athletes recovered, they would not only have new skills and confidence but a stronger foundation to work with during upcoming training.
Karel and I were really excited to show our athletes exactly how we train for endurance events by giving them one of our key "long" workouts. Rather than doing a solo long run or solo long bike we combine a longish interval bike with a longish interval run for a quality workout to work on nutrition and pacing for race day.