On Saturday 21st May I am guaranteed to be both excited and a little nervous to be travelling to my first triathlon / cycling training camp. It was a decision I made last year and prior to finding out about the L2P charity event but actually it is certainly well timed and should help me build my fitness for the forthcoming season.
I just received the full details yesterday so thought I would post the days activities for all to see:
Saturday 21st May, 2011 – Arrival Day
· Meet and greet with Master Coach Mark Tickner, Coach Michelle Colvin and Coach / Sports Massage Therapist Nigel Burnett at camp through the day from lunchtime.
· 3:00pm approx: 2-3hr group ride with Coach Mark, Michelle, Nigel and group leader Jon, including 2 moderate hills (up to 1000m).
· Evening meal at café / restaurant at 7pm (paid for by athletes) with an overview talk of the weeks training ahead.
Sunday 22nd May, 2011
· 9am: Athlete’s breakfast
· 10.30am: Group Ride 2-4+hrs over rolling terrain inc. 2 moderate climbs.
· Option for a short steady paced transition run after ride
· 5.30pm: Lake swim practices and easy swim set (plenty of opportunity to stand up if needed as many parts shallow)
· 7pm: Dinner + overview of today’s and tomorrows training, Q+
Monday 23rd May 2011
· 9am: Athlete’s breakfast
· 10.30am: 2-5+ hr ride (shorter route includes Col de Cabre 1180m), (longer route includes Col de Cabre, Station de Valdrome ski resort 1350m and Col de Carabes 1261m) + optional short 15-30min steady paced transition run
· 5.30pm: Lake swim time trial over 1000-1500m (plenty of opportunity to stand up if needed as many parts shallow)
· 7pm: Dinner + overview of today’s and tomorrows training, Q+A
Tuesday 24th May, 2011
· 9am: Athlete’s breakfast
· 10.30am: Swim to run aquathon interval training (wear race kit / trisuit for this session):
o Sprint / 70.3 distance athletes - lactate threshold intensity reps of 45-60min duration approx.
o Ironman athletes – longer tempo intensity reps of 60-90min duration approx.
· 1pm: Recovery ride up to 90mins flat to rolling ride inc. pacelines, drafting, cornering, descending skills (road racers can ride longer)
· 7pm: Dinner + overview of today’s and tomorrows training, Q+A
Wednesday 25th May, 2011 – ‘Le Tour’ Day (setting off in 2-3 groups at 10min intervals and takes approx. 90min to drive)
· No food provided today due to being away from site all day and the early start. Please make sure you buy some food for breakfast and lunch (although lunch will no doubt be on the bike!). The evening meal is a group affair in the village of Bourg D’Oisans at the foot of L’Alpe D’Huez after our Epic rides!
· 8:00am: Drive to L’Alpe D’Huez
· 11.30am approx: 2 – 5hr ride
o Option 1: L’Alpe D’Huez long course (115km + extra 20km descent) or short course (30km route + extra 10k warm up + 20km descent) Triathlon route finishing at the top of this world famous climb (with fast descent back to village).
o Option 2: Les Deux Alpes & L’Alpe D’Huez (approx. 65k total).
o Option 3: Col du Galibier (approx. 110km starting / finishing in La Grave with drive back to Bourg D’Oisans for evening meal with group).
· 5pm approx: Evening meal out at Bourg-D’Oisans (town at foot of L’Alpe D’Huez) at athlete’s expense
· 7pm: Drive back to camp
All times today are approx due to the logistics and different cycle routes taken by athletes
Thursday 26th May, 2011 – ‘Chill Out’ / Recovery Day (saving energy for tomorrows epic ride!)
· 9am: Athlete’s breakfast
· 11am: 45 – 60min trail run inc. team drills and exercises (fun based training) – 1-2hr Recovery ride for road racers
· 4pm: Lake ‘pool’ swim (pool type intervals… but in the lake)
· 7pm: Dinner + overview of today’s and tomorrows training, Q+A - (get a good night sleep for tomorrow!)
Friday 27th May, 2011 - The Epic Day!
· 9am: Athlete’s breakfast
· 11am: 3-6+hr long ride inc. Col Bayard 1248m (ave. 6.8% for 7.5km), Col de Manse 1272m (ave. 4.9% for 8.5km), Orcieres Ski resort 1840m (5.9% for 11km) and the epic Col du Noyer 1664m (new climb in 2010 Tour de France – ave. 4.5% for 14.5km). Save something for Col du Noyer… that’s all I’m saying!
o Option 1: The Tour Ride! (150km including all climbs above!).
o Option 2: The Challenge Ride (100km – ‘The Tour Ride’ route minus Orcieres section from Gap)
o Option 3: The Tour ’10 ride (90km - Col du Noyer and back, ridden same way as 2010 Tour de France)
o Option 4: Anything you like from this ride menu!
· 5pm: Optional 5-10km transition run (perfect Ironman athlete’s race build phase session) after ride at Ironman pace
· 7pm: Dinner + overview + a few drinks!
Saturday 28th May, 2011 – Optional day (based on athlete’s leaving times)
· No food provided today due to many athletes leaving at different times, some very early.
· Optional training depending on when athletes travel back
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