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.
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).
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.