If I had to choose three words to describe what we heavily focus on during our training camps I would choose the words; FIT, FUEL, TRAIN.
Of course, FUN is included in there too.
A private training camp is the perfect option for the athlete who needs specific individual attention in specific areas.
In the case of our last private training camp this past Thurs - Sat, triathlete Gin (who is coached by Professional triathlete Haley Chura) from Athens, GA reached out to us regarding setting up a private training camp to help her with her cycling skills (specifically with climbing more efficiently and using her gears more effectively), to assess her bike fit, to discuss fueling and daily nutrition to ensure she stays healthy with her training and reaches her performance expectations in training and on race day and to help with swimming mechanics.
Gin is a very strong and fast athlete but she reached out to us for help to address the little things that will help her train smarter so she can train harder.
After the OK from her coach Haley to train with us for 3-days, Gin stayed with us in our home, I prepared all the meals (and made grocery trips as needed to keep her mini fridge stocked with foods that she liked), Karel set her up with a new (and much improved) bike fit and we went to work with three jam-packed days of training based on her needs and fitness level.
Gin left her train-cation near the mountains with a tired body as we placed a lot of great intentional stress on her body with the following training plan (which was OK'd by her coach Haley to ensure that we were all on the same page, with a team approach to ensure Gin's need's were fully met):
3 hour ride + 3 mile run - AM
3000 yard swim - PM
Bike fit - AM
5 hour ride + 20 min run - AM/PM
90 min run - AM
2 hour bike - Mid Day
In between the training sessions we talked about what was learned (or needs improvement) during each session so that she could pass along the info to her coach Haley and of course, there was a great emphasis on rest, fueling/refueling and recovery.
We work with athletes of all levels (and all sports - swim/bike/run) and regardless if you are coached by us or another coach, our job is to help athletes become stronger, faster, more efficient, smarter and more confident when training and racing.
A hands-on experience with an athlete is one of the most valuable experiences to ensure that you are not bringing bad habits to training, ultimately forcing you to train harder than you need to/should be training. And, by seeing you in action, we can quickly address weaknesses/limiters in your skills or movements.
Because of where we live (and thanks to Karel having decades of cycling, bike racing and bike mechanic experience) our campers often find that the biggest benefit of training with us is the opportunity to work on bike skills (and fitness) on our challenging (hilly) terrain.
We can make sure you are in the most efficient position possible on the bike to help you ride stronger, reduce risk for injury and if you are a triathlete, to run better off the bike.
Here are a few pics from Gin's 3-day training camp:
Karel talking about how to properly execute the main set of the bike workout on rolling terrain. The focus was on variable cadence, working on slowing down the cadence to control the heart rate and how to pace on rolling terrain.
Working on how to sit properly on the bike with proper hip position, while pushing harder efforts and pedaling efficiently.
Swim workout - 30 x 50's with short rest and different toys to prevent fatigue while developing proper swim mechanics.
I ran solo on Saturday because our camper was too fast for me and I didn't want to hold her back so Karel put her through a great rolling 90-min run workout and I did intervals on the track as part of my 95 minute long run.
First night dinner - mix of roasted veggies (peppers, eggplant, mushrooms, onion, corn), baked chicken, jasmine rice, quinoa.
Friday night eats after a long day of cycling (and a short run off the bike) - PIZZA from Sidewall Pizza Company.
Homemade strawberry and date pancakes. I made these before our long run so that they would be ready for after our run workout. The pancakes topped with butter and syrup (and recovery drink) served as refuel from the run and fuel before our 2-hr ride which was around 90 min after we finished the run.
Send us an email when you are ready for us to plan your private camp (train-cation) in beautiful, bike-friendly Greenville, SC.
We can't wait to work with you to help you become the athlete that you never thought you could be but was always within your capabilities.