Trimarni All-Levels Camp - Day 2 recap

The energy and enthusiasm was still high on day 2 of camp. Now that our campers had a full day of training behind them, it was time to step things up a notch with more workout specificity and applying the skills that we focused on in day two of camp.

After we let our campers sleep in and get in a good morning meal, the first workout of the day was an endurance swim. We gave them one of those sets that if you see it on your training plan, it's much more "fun" to do with others than alone with your own thoughts.

After the swim, our campers had a little break to refuel and rest before an afternoon brick workout. The bike portion of the brick allowed our campers to work on the end of ranges for cadences with heavy gear work when climbing and high cadence work when descending. While not necessary to force/apply these end of ranges on race day, it's important to train the end of ranges as an available tool in the race day physiological resource tool box.

After the bike, it was time for a run. The run off the bike is one of our favorites and a very specific run. While the early season bricks are focused on finding form while keeping the running off the bike very short (10-15 minutes), now is the time in the season when our athletes need to be able to adjust efforts while running - without chasing a pace. The brick run was very specific to half IM racing and one that we love to use for our athletes in the weeks leading up to a race to "feel" certain race efforts.

After the brick, day 2 of training camp was complete and per tradition, it was time for our pizza party + coaches Q&A. 

Here's a recap of day 2 of camp:

  • Dynamic warm-up/mobility work
  • Coaches discussion on swim workout
  • Swim workout at Furman University (entire pool reserved for campers)
  • Endurance focus swim
  • Bike workout applying end of ranges cadence work on a 2.5 mile rolling hill stretch of road (out and back) 
  • Smooth ride back to the camp house
  • Brick run on Swamp Rabbit Trail (staying on one stretch of road so that campers can pass by one another for support)
  • Pizza party (coaches treat) from Sidewall Pizza Company
    Coach discussion/reflect on day 2 of camp
  • Athlete/Coach Q&A
Here are some pics from day 2 of camp: 

Swim workout for lanes 5-6 (more experienced swimmers)

Workout for lane 4

Workout for lanes 1-3

Snapping a pic/video of our campers in action

Campers in action at the Furman Pool 

Quick stop for a pic. 

Ready for intervals.

Doogie (aka Mr. Llama) loves a visit from a passing-by cyclist. 

Run workout (two options) for off the bike.

Campers finishing off their brick run. Teamwork makes the dreams work!

This way for pizza for Trimarni athletes!

All Trimarni athletes recognize the importance of fueling/hydrating while running and always run with a hydration belt/pack. 

Pizza and salad from Sidewall!

Campy loves the camp pizza party, especially when he food "accidentally" falls into his mouth.


Trimarni All-Levels Camp - Day 1 recap

It's been a camp tradition for us to make sure that our campers feel slightly exhausted and accomplished on day one of camp. Typically this means packing the day with swim, bike, run workouts from morning until late afternoon. This year at camp was no exception. Our campers started the day at 8:15am and finished just after 5:30pm with only a 90-minute break from 12:30-2pm.

For this camp, the theme of our camp is "Do things well". We are constantly addressing issues with form, skills, terrain management and execution to ensure that our campers/athletes can execute well on race day. While fitness is important, far too many athletes get overly obsessed with becoming fit through training but lack the ability to apply that fitness to race day conditions/courses. At Trimarni, we teach our athletes how to race well with their current level of fitness.

At camp, we are constantly reminding our campers/athletes that endurance triathlon racing is done on a tired body. As the race continued, mechanical/muscle, cardio, brain and body fatigue progress. Thus, we must learn to do things well in a fatigued and tired state. This means making good terrain, skills, nutrition, mental and pacing decisions when not feeling relatively fresh. 

There's always a strong emphasis of education at our camps, with constant individual skill/form feedback, but coaching only works if athletes can take "coaching" information and apply to race day. We strive to make sure that our campers/athletes can apply training to outdoor/real world settings on race day, in an unfamiliar and perhaps challenging and stressful environments.

Here's a recap of day 1 of camp:

  • Athlete introduction
  • Coaches discussion on camp focus
  • Swimming/open water discussion
  • Swim workout at Furman University (entire pool reserved for campers)
  • Speed-focused and race day simulation with sighting and deck-ups
  • Track workout at Furman University
  • Form and effort focus, with emphasis on half Ironman distance racing
  • Cycling discussion by Karel
  • Focus on climbing, descending, how to properly get out of the saddle to climb, u-turns, changing gears
  • Skill application - practicing climbing out of the saddle, u-turns, stopping on demand
  • Bike workout - ~30 min smooth ride out to the "course"
  • Main set (3-4 times) on a flat + steady/steep climb 
  • Smooth ride back to the camp house
  • Coach discussion/reflect on day 1 of camp
  • Athlete/Coach Q&A
Swim workout

Campers getting ready for the pre-set 

Track workout (immediately after the swim)

Campers warming up on the track while listening to coach Karel discuss proper running form for triathletes. 

Karel demonstrating the proper way to get out of the saddle when climbing. 

Smiling faces before workout #3

A perfect spring day in the mountains for a ride. 

Before the start of the main set

Never a shortage of farm animals where we ride. 

Riding back to the lodge 


It's time for camp!

When I was young, I loved going to summer camp. I still have so many unforgettable moments from my many camp experiences. As I grew older, my summer camp experiences were replaced by swimming......lots and lots of swimming. There were swim practices, swim meets and even swim camp (aka "hell week"). Regardless if I was attending summer camp to improve my life skills or attending swimming camp to improve my fitness, there are so many benefits of attending a camp:
  • Trying new things
  • Stepping out of the comfort zone
  • Discovering new strengths
  • Building friendships
  • Discovering the value of hard work
  • Learning to take healthy risks
  • Setting goals
  • Being responsible 
  • Being attentive 
  • Teamwork
  • Learning
  • Improving decision making skills
  • Overcoming obstacles
Every time we plan a triathlon training camp, we look forward to providing our campers with all the benefits of a training camp, like improving fitness, learning new skills, breaking bad habits and making training fun, but also providing our athletes/campers with the opportunity to escape the day-to-day responsibilities, stressors, distractions and excuses so that they can put all energy, time and focus into training. By creating good habits at camp, there's a great chance that our campers/athletes will bring those habits back home to their familiar environment in order to make better, faster and bigger gains in fitness while keeping the body in good health. And above all, we want our athletes/campers to enjoy this sport for many years to come so we hope that our training camps remind our campers/athletes how much fun the sport of triathlon can be and why all that solo training is "worth it". 

Before I start my recap of camp, I'd like to send a HUGE thank you to the following companies who provide products for our campers at the 2018 Trimarni Greenville All-Levels Triathlon training camp.

  • Amrita - bars
  • Base Performance - bars and hydro
  • Veronica's Health Crunch
  • Mg12 - balm and roll on
  • Clif Bar - blocks, Luna Rice bars, gels, hydration, recovery
  • Pjuractive - anti-chaffing cream
  • Klean - recovery protein, BCAA, hydration
  • INFINIT - sport drink
  • Carbo Rocket - half evil 333 and hydration
Also a big thank you to Canari for shipping our team kits in time for camp, Furman University for letting us use the pool and track, Sidewall pizza for our Friday camp pizza party, BOCO gear for helping us design the coolest backpacks ever and to Greenville, for providing us with the perfect triathlon playground for our training camps.