Essential Sports Nutrition

4/6/19

Trimarni skills camp - Day 4


After the brick on day 3 of camp, our campers had a few hours to chill before our traditional camp pizza party + Q&A. Karel did two bike fits before the pizza party and I was able to get some work done during that time. 


We ordered pizza from Sidewall Pizza in Travelers Rest and as always, it was so good. There's something special about sharing yums with others, after several days of exhausting training. We shared our pizza party with a few goats and of course, Campy. 




After everyone was finished eating, we spent the next hour answering questions from our campers and sharing a strength that we felt each camper had shown us throughout camp. It was a great way to end day 3 of camp. 


Day 4 of camp is tough - mentally and physically. You are tired and your mind begins to drift back to normal life responsibilities. This is why I feel a training camp is so good for athletes as it forces you to overcome so many physical and mental struggles. Whereas in your home environment you may give up, not show up or make excuses, these things never happen in a group training environment.

Originally we had planned a transition (run-bike-run, etc.) workout but we woke up to rain and decided to change the plan to only a run workout. Although the workout was "only" a little under an hour, it included ~1200 feet of elevation. We had our campers run on a 0.67 loop that included a little bit of everything as it relates to terrain changes. We love this loop and use it often at our campers for it provides our campers an opportunity to work on different styles of terrain management. It's not an easy loop but it's one that makes you feel very accomplished. 









After the run workout, our campers had about 1-hour to refuel before the last workout of camp. We saved the best for last for we didn't take it easy on our campers with a 1-hour swim workout. 



The swim started off with a long warm-up to loosen out from the run and then, for the main set, there was a lot of head-up swimming (to work on strength and open water skills) going into fast efforts. It was a really tough workout but our campers did amazingly well. Again, there's something special about being in a group environment where you don't let yourself make excuses and you gain positive energy from those around you. 



After the workout we did a few sets of open water swim drills and then finish off with relays. Wow - our campers were working HARD for the relays. Talk about being aggressive and showing competitive spirit! 



This was such a great group of campers. Thank you athletes for investing into this group training experience and for letting us fill your brain with lots of new tips, tricks and strategies to enhance your triathlon journey. An extra special thank you to Al for assisting on course throughout camp and for Joey for the pictures and great SAG support. 

I'd like to send a HUGE thank you to the following companies who played an important role in our skills camp. Thank you thank you for the Trimarni support!!

Carolina Triathlon - bike assembly for BikeFlights
Run In - Providing great service to our athletes
Mg12 - Provided recovery cream (discount Trimarni)
Carborocket - Provided bike and run nutrition (discount Trimarni)
Infinit Nutrition - Provided bike nutrition (discount Trimarnicoach)
Naked Running Band - Provided samples of bands for athletes to try on/use (discount Trimarni15)
Veronica's Health Crunch - Provided delicious crunch (discount Trimarni2018)
PR Lotion - Provided pre-workout sample packets (discount TEAMTrimarni20)
Breakthrough nutrition - Provided bike and run nutrition (discount TRIMARNI)
Zealious - Provided sunscreen and chamois cream samples (discount ZupTRIMARNI19)
Clif Bar - Provided bars, bloks and hydration
Swamp Rabbit Lodge - Providing a great place for camper lodging!



4/3/19

2019 Trimarni Skills Camp - Day 3


Day 3 of camp started around 8:30am. Although we like to start/finish all of our rides at the lodge, we had our campers drive ~20 minutes north to Hotel Domestique for a more steady climb in the Watershed. Karel and I planned a route that would take our campers about 2.5 hours (including a hill time trial at the end of the ride) and followed up the ride with a 15 minute brick run. The ride included ~5400 feet of elevation gained and the run included about 500 feet.

It's a common theme that our terrain is very hilly. It's technical, punchy, rough and challenging. Greenville forces you to become a strong and skillful cyclist. However, we also have something incredible special where we live....bike-friendly roads.

As you may have noticed, we don't have shoulders where we live. While it would be a great addition to our roads, I never feel unsafe when I ride. Sure, there's always a rude driver out there but the cars literally share the road with us. It's rare for a car to honk at us out of frustration. Most of the time cars patiently sit behind us, waiting for the safest time to pass. 


As I was scrolling through the pictures that Joey took, this picture (above) captured my attention for it speaks loudly about the type of roads that we ride on. While this is a very cyclist-busy road, the car provides plenty of room to pass our group. It's a pleasure to ride somewhere where you are treated with respect and not viewed as a nuisance. 


We are so lucky to have so many quite, safe and beautiful roads to ride on. Even if we do a lot of climbing and our road conditions are far from ideal, I could not ask for a better place to hold a Trimarni camp than in Greenville, SC.

Despite tired legs and lots of climbing, our campers did exceptionally well managing our terrain. They applied everything that they learned over the past 2.5 days and maintained great mental toughness during the climbs and great confidence on the descends. Everyone worked well together, supporting one another so that no one was too fast or too slow.

Here are a few pictures from our Saturday ride on day three of camp. 




















4/2/19

2019 Trimarni Skills camp - Day 2


Day two of camp started at 9am with a planned 90-minute swim at Furman. Although the campers were a tad tired from day one, everyone was in great spirits. However, nearing 60 minutes of the swim workout, a few campers started coughing. Apparently, the chemicals got out of whack due to a damaged pipe so we had to call the swim workout short. As part of our coaching philosophy, health over performance. We couldn't have our campers risking their health just for 30 more minutes of swimming. Even though the swim workout was cut short, our campers still got in a good morning session of swimming, with a little extra rest before the bike workout. 


After the swim, our campers had time to eat before their brick workout - which would take the remainder of the day. Around 12:45pm we all met at the lodge and discussed the focus of the bike workout, the type of terrain that they would be riding on, the brick run workout and other tips and suggestions for the afternoon session. Our campers were provided fueling suggestions for all the workouts and thanks to many amazing sport nutrition companies (NBS, Clif, Infinit, Carborocket), our campers had plenty of sport nutrition to use throughout camp. We also feel it's important for our campers to try new products at camp to see what works/doesn't work for future training sessions and racing. 


The lodge now has farm animals - which makes for lots of smiles throughout camp!


We divided into two groups (with a coach in each group) to help keep everyone organized so that no one felt too slow (or too fast). It took us about 50 minutes to get to the start of the loop for the bike workout and then it was time to start the workout. 


 
Karel went over the bike workout and then we let our campers go on their own so that everyone could focus on their own effort. Karel, Joe and I were able to spend time with small groups and ride one on one with several of the campers throughout each 4.5 mile loop.


Although the loop only has 3 right turns, we marked the route with pink arrows (Thanks Al for taping the road!) just to make sure no one got lost. This is one of our favorite routes for camps as the course has a little of everything as it relates to changing terrain. There are some longer climbs and fast descends, along with some punchy hills. Most of all, there are some great views of the mountains!














After the bike workout, we made our way back to the lodge, with a quick detour to say hi to "Mr. Llama" (aka Doogie) - who loves it when people stop by to see him. 


After 2.5 hours of riding (and ~3700 feet of elevation gained), it was time for the brick run. The run workout was as follows:

5 min EZ, form focused running
MS: 3x's
3 min strong, 2 min FBRF (fatigue based running form)
Then:
10-15 minutes form focused running

The weather turned out to be amazingly warm, which made for a "hot" brick run for our campers (mid 70's!) on the Swamp Rabbit Trail. We had our campers run back and forth on the same stretch of the trail so that they could support one another and cheer each other on (something you don't get when you train alone).













Our campers did an exceptional job "doing things well" with pacing, terrain management and nutrition. There were no GI issues, bonking, cramping or fatige issues throughout the bike/run session, which made me super happy to see how well our campers were fueling/hydrating.

After a full day of training, our campers were ready for a solid meal and a good night of sleep in route to a "long" bike (and brick run) on Day 3 of camp.