This camp was no different in that we had to adjust our plans and go with the next best option for a memorable, safe and challenging workout on the first day of camp.
Here is how the camp experience went for our four campers.
And a bit of a side note: We have always offered two camps per year for athletes, with both being large group camps of at least 12-20 athletes. However, due to COVID, we have reduced the size of our past few camps to no more than 6 athletes. While we love the big group camps, we have really enjoyed the personalized approach to these smaller camps. Things run much more smoothly and there is more time to work with each camper. Although we won't be getting rid of our bigger group camps, we do feel that smaller camps have their place and can be very valuable for athletes.
DAY 1 (Wednesday)
- 8:30-9:30am: 1 hour swim (~2500 yards)
- 11am - 1pm: 2-hour indoor workout (Bike/Run/Bike/Run/Bike/Run) - ~60 minutes of cycling (with warm-up) and ~45 minutes of running.
After our scheduled 1-hour swim at the Westside Aquatic Center, our campers had a short break before a 2-hour Bike/Run/Bike/Run/Bike/Run workout. There was a specific focus for each bike and each run workout, which worked out to be ~15 minutes of each discipline (x 3) for a great 45 minutes worth of biking and 45 minutes of running. As for the rest of the day, we encouraged our campers to rest as we had two big days planned on Thurs and Friday. Our campers will be nicely exhausted.
DAY 2
- 8:30-9:30am: 1 hour swim workout (~2700 yards)
- 10:30-12pm: ~80 min run workout (~800 feet elevation gain w/ 3 x 3 min hill repeaters)
- 2:30-5pm: 2.5 hour bike workout (~3600 feet elevation gain w/ 3 x 2.5 mile climbs up Paris Mountain. First round normal cadence, second round heavy gear, third round high cadence).
The theme today was STRENGTH. We all met at the Trailblazer parking lot for the run workout.
After a warmup run (which included a run up the hill that we would be using for the main set), the pre set was 3 rounds of 15, 30, 45 sec hill sprints for neuromuscular firing. Then it was time for the main set. The main set was 3 rounds of 3 min strong run uphill followed by an easy jog down. The focus was to run strong up the hill and then when the hill crested, to maintain that effort over the top of the hill and on to the flat road. We finished the run off with a best easy pace effort. After the 90-min run workout, the campers had a 2 hour break before the last workout of the day.
It was a windy and chilly afternoon but our campers embraced the conditions for their last workout of the day, a ~2.5 hour ride. We warmed up on the country roads before we made our way to Paris Mountain. The main set was 3x up Paris Mountain. Each 2.2 mile climbs up Paris Mountain took around ~18-20 min but each climb had a specific focus: #1: normal cadence. #2: heavy gear. #3: high RPM. Then descend down. Not only did we have an opportunity to spend time with each athlete on the climb but we could also help the athletes with their descending skills. Our friend Alvi also took part in the run and bike workout to help us out.
After five hours of training today, our campers were nicely tired for their last day of camp.
DAY 3
- 8:30-9:30am: 1 hour swim workout (~3000 yards)
- 11:45am - 2:45pm: 3 hour bike workout (~2400 feet elevation gain w/ a ~5.2 mile TT)
- 3pm - 4:15pm: 75 minute (3 x 2.5 mile loop) run (~500 feet elevation gain)
We started the morning with another 1-hour swim at the Westside Aquatic Center. Typically we only do two back to back swim workouts (with a third swim in the open water for our summer camp) but this time around we had three swims, one each day in the morning. The athletes made a lot of improvements after three consecutive days in the water.
After a 2 hour break, we bundled up for a chilly and windy 3-hour bike. It was really cold to start but our athletes didn't complain. We met at Trailblazer parking lot again and made our way to the Swamp Rabbit Trail before getting on the country roads. Thankfully the weather warmed up to 50 degrees after a super cold start at 40 degrees. We slowly warmed up as we made our way near Jones Gap - thankfully there were plenty of hills to climb and the sun was shinning. Once we arrive to our "loop", we did a recon of the 5.5 mile loop and then the main set was a 5.5 mile time trial on the beautiful course filled with all types of terrain. Our athletes did amazing on the course, showcasing their improved terrain management skills as well as their resilience and endurance after two hard days of training.
Immediately after the bike....the finale! The last workout of camp was back to the course where we did the hill repeaters on Thursday. The workout was simple - 3 x loops (~2.5 mile per loop) for ~70-min run. With a big hill and lots of wind to tackle with each loop, our campers worked through a lot of emotions and physical struggles during the first loop and found their groove on loop 2 and 3. Let's just say that everyone finished feeling accomplished and satisfied.
We ended the camp with a pizza party (Pizza from D'Alles) and had a great time laughing, sharing stories and chatting with our athletes before saying good bye.
There were a lot of hills to climb and weather to negotiate during this camp but our athletes showed tremendous grit, strength and resilience. The conditions were tough and they never complained.
Great athletes and amazing humans!
Total stats over 3 days:
Swimming: 3 hours, ~8200 yards
Biking: 6.5 hours, ~6000 feet elevation gain
Running: ~3.5 hours, ~1300 feet elevation gain
Total: 13 hours of training
And a big thank you to the companies who supported our training camp!
Run In
Infinit Nutrition
Mg12
PR Lotion
Breakthrough nutrition
Swimming: 3 hours, ~8200 yards
Biking: 6.5 hours, ~6000 feet elevation gain
Running: ~3.5 hours, ~1300 feet elevation gain
Total: 13 hours of training
And a big thank you to the companies who supported our training camp!
Run In
Infinit Nutrition
Mg12
PR Lotion
Breakthrough nutrition