3/27/15

Trimarni Clermont camp - Day 2 recap


                           

Good morning campers!!
March 20th, 7:30am - meet at the NTC track!

We reserved the track from 7:30-9am but the first 30 minutes were spent warming up. We find this extremely valuable for our athletes and we feel this is often a missing link in the average age-groupers training plan. With rushed schedules and never enough time for anything, strength training and a proper warm-up are typically put to the side in order to squeeze in every extra minute to add more mileage/distance to the workout.
We did our mobility warm-up, followed by 1 mile EZ jog and then 10 more minutes of dynamic warm-ups. All in an effort to help our campers warm-up the body to enable the body to perform better and to reduce risk for injury. 
While we were doing our workout, an elite runner to the side of us did not go unnoticed. She spent around 15 minutes jogging super slowly on the track and then another 30 minutes doing her warm-up exercises. This is proof that top athletes do spend time warming up because it makes for better quality workouts. Lesson to age groupers - use your time wisely and stop counting miles and focus on what you get out of your available training time.  


                           
photo by Elizabeth
What a picture! We felt like we were running in a sauna but a run is better than no run and track workouts are so much fun with company!




Since 19 of our 20 athletes are Trimarni coaching athletes, this would be the very first "speed" workout for all of our athletes. Although our athletes have been training with us since November, they have been diligently working on building their foundation and getting stronger before they go faster. Not to our surprise, everyone ran FAST and did just great on the track! We absolutely LOVE track workouts but it can be a recipe for injury, burnout and a suppressed immune system if the body is not healthy and strong to run fast.


Ready, set .....GO!

A fun main set for our athletes to work on pacing and mental focus.


Thank you Clif Bar for keeping our athletes well-fueled throughout our camp!!
And thank you Run In, our local running store, for all your support for the Trimarni Team!



Do you always run with a sport drink? I highly recommend you do so in order to train your gut, to stay hydrated, to meet your electrolyte needs, to keep your immune system healthy and to help postpone fatigue and boost recovery.
The Trimarni team fuels smart!

Photo by Elizabeth (far right, looking happy to be running!)

Love my Trimarni girls!

Photo by Elizabeth
My athletes make me work hard! Here I am pacing Trimarni athlete Kevin D who just turned 57! Super strong and FAST!


Photo by Elizabeth
Time to cool down! Yay for keeping the easy stuff easy and the hard stuff hard.



Wrapping up our track session with some key pointers for our athletes.



9am - time for a long course swim session!!
Although an active recovery swim would be a great idea, we didn't take it easy on our campers!
Deck-ups were on tap and although our athletes were tired, everyone gave their 100%!


MS: (Long course)
5 x 150's as: 50 smooth, 50 build. Then get out of the water, run around the block and then 50 build to fast.
Rest as needed and then 50 EZ swim to home base. Rest 30 sec and repeat 4 more times.




                                          Yay - all done for the morning workout sessions!


Trimarni camp is never complete without an underwater pic! Love my age-group swimmers!
After the swim we did 15 minutes of dryland (yep - more core work!) and then we called it a morning. 

We gave our athletes some free time to refuel and rest from 10:30am until 2:30pm.
This was well-needed by everyone for although we want to overload our athletes with solid training stress, we never train at the expense of poor nutritional habits or inadequate sleep. 

At 3pm, we all meet at the NTC for a 2 hour social spin OR a 2 hour tempo ride (Karel's group). 



As coaches and athletes, we do not believe in junk miles. As age group athletes we have a lot on our plates and going through the motions just to tick away miles is rarely beneficial. We want quality sessions and to use our time, when we aren't training, wisely in order to make our training sessions count. Junk miles only break down an athlete and take up precious time for sleeping, eating and relaxing (and spending time with family/friends).
However, in the case of  a training camp, we used this social spin as an active recovery ride for most of our campers. Knowing this was the 6th workout in 48 hours for our campers, this is new training stress for many of them and a social spin got our athletes on their bikes, outside and made them use their body even when they were tired and exhausted. 



The best part about the ride was having our athletes work together. If one athlete was tired and the other athlete felt good, that good energy spread throughout the group. 


Photo by Elizabeth
Plus - the views were not hard to enjoy either. 



Photo by Elizabeth
It's hard not to want to be outside, on two wheels, with views like this and GREAT company!

After the two groups regrouped back at the NTC, our campers cleaned up at the NTC and Karel and I headed back to our condo to get ready for our team Pizza dinner!


The vegetarian pizza selection.

Pizza was provided by us for our campers from Lil Anthony's Pizza (which was GREAT!) and based on the number of empty pizza boxes (we ordered 6 XL pizzas, 3 vegetarian options and 3 meat-lover options), I'm pretty sure our campers were extra hungry. 



Campy was on his best behavior....especially around the meat eaters for any "accidental" topping droppings. 


Beer, pizza, friends, Campy and.......

DESSERTS!!!
Thank you Sara with Sara Ran Away With The Spoon for sending us your delicious treats!


Gluten Free Peanut Butter Cup Cookies



Lemon Patty Cake


Chocolate Chip Brownies 

Blackberry/Granola bars



And Happy Birthday Taryn!!!



Slow down Elizabeth - save some cookies for the rest of us! 



Karel and Colleen - sharing is caring when it comes to desserts!



A HUGE thank you to the Trimarni sponsors for providing some AWESOME prizes for our campers. We resorted to the draw-names-out-of-a-hat option.

Thank you Oakley and Oakley Women for providing a pair of Half Jacket 2.0 shades for the male prize and the Commit SQ Breast Cancer edition shades (my fav!) for the female prize.

Thank you Veronica's Health Crunch for providing your NEW banana walnut cacao crunch, Xterra Wetsuits for the wetsuits and to Run In for the Body Glide, 2 Fuel Belts and 2 handheld flasks. 



Looking good Maggie and Jim! Congrats on winning your new Oakley shades!



Rob, Wlad, Colleen and Tricia will be running well-hydrated with their new Fuel Belt hydration gear. 


Stay tuned for day 3. Yep, we are only half way through camp!