What do you think when you hear “training camp”? Maybe an all-inclusive warm-weather winter getaway for a week of professional training? While those camps are possible for some, they’re not realistic for many. But that doesn’t mean you can’t create your own DIY triathlon camp and get many of the same benefits. Let’s discuss some of the reasons you might want to plan a self-directed training experience and what factors you’ll need to consider in order to plan and execute a week of focused training.
In this article, we will cover the benefits of triathlon training camps, how to plan your own budget training camp, determining the ideal duration for your goals, planning for proper nutrition throughout your camp, and finally, how to execute your camp successfully. Whether you’re a beginner or experienced triathlete, creating your own training camp can be an effective way to boost your triathlon performance and prepare for your upcoming race season.
What are the benefits of triathlon training camps?
One of the most beneficial reasons for holding a training camp is that you’re committing to a focused period of training for a specific period of time. You want to dedicate this week to training and recovery, limit outside distractions in order to make significant forward progress toward a goal, whether that be your end of season “A” race performance or an important process goal along the way like improving a particular weakness. If you’re working toward peak performance, you’ve likely performed a post-season review, and should know what your areas of weakness are, what you need to improve on or do differently to prepare for the next season, and what your goals are for each phase of training along the way. Use this information to define what you want to get out of the self-directed training so that you can measure its success at the end of it.
How to plan your triathlon training camp
Knowing your goals is the first step. Just like a road trip, you have to know your destination in order to plan your route. Some important questions that you need to ask include:
When and where is the best time to hold a camp?
If your goal is to increase aerobic capacity, you’ll want to do it in the pre-season. If you want to peak for a race, do it 4-6 weeks out. What training sessions are key to improving the specific fitness necessary for achieving your goal? If you need to gain strength because your “A” race is very hilly, you’ll want to include some hill climbing and strength training. Do you need a running track or a pool for speed work? What about open water swimming? Where is the best place to do these specific training sessions? Can you stay at home or do you need to travel? If you need to run on hills, then south Florida may not be your best choice. Do you need to do all of your training outdoors, or can you perform key sessions on an indoor trainer? You can save some time in planning and ensure that you meet the goals of those sessions by making the most of training tools like the SYSTM Training App.
Workouts?
One problem with performing interval sessions outdoors is that the terrain may impact your workout. For example, you hit a stoplight in the middle of a key interval, or the road pitches up and requires more power than you are targeting. If you have a smart trainer and the SYSTM Training App hitting power and heart rate targets becomes much simpler especially for the mid to long threshold efforts when you want smooth power over extended periods of time.
For your long endurance rides, however, you may want to get out and explore some new terrain. If you have a cycling computer such as the Elemnt BOLT you can upload maps and routes directly to it, giving you peace of mind once you’re out on the roads or trails; especially if you’re in an unfamiliar location. Not to mention, exploring fuels your passion to put in the hard work and affords you the ability to see the results of the hard work you are putting in.
Training Partners?
Another consideration is whether you have friends or training partners who would be suitable to invite along for your training sessions. If they’re similar in ability level or a little faster, some friendly competition can push you both and make certain workouts even more productive and enjoyable. Just don’t get carried away and let every workout turn into a race. Remember that each training session should have a purpose and you need to recognize if or when you start to deviate from it. A good rule of thumb is to check in with your training partners ahead of time to see what they have planned for the day. If it aligns with what you need to do then get after it together. Keep your goal for the training session and camp first priority.
Recovery?
You may also want to consider what specific recovery strategies you want to integrate into your camp week. Staying at home can be a benefit in this area, as you’d have access to your usual recovery modalities and practitioners for massage, physical therapy, etc. If you are driving somewhere to perform your camp, that allows you to easily bring your usual recovery tools such as foam rollers and compression boots, but will require some research to find services if you need them. If you’re flying for a destination camp, you’ll be more limited on what you can travel with and will also need to research to find services like massage.
Duration
A typical triathlon training camp usually lasts around a week (7 days) and will involve higher training volume and intensity compared to a regular training week. Typically, they will involve alternating and combining multiple sports, and can focus on specific race-day tactics such as practicing transitions or trialing race-day nutrition options.
Since you’re catering to your own training needs, you may opt for longer or shorter camp options. What really matters is to have a clear idea of what you want to get out of the camp and allowing time for both the training and the resting. 3-day camps are also a popular option, but with limited time it becomes even more important to have a structured plan of what you need to do, where, and when.
Plan for Nutrition
Proper fueling is just as critical to your triathlon performance boost as the workouts themselves. When planning your budget training camp, carefully consider where and how you’ll get the right nutrition to support your increased training load. Will you plan and bring your own food or will you be able to find what you need on location? If you chose a half-board hotel, will they have the type and quality of food you need?
This becomes particularly important for athletes with dietary requirements such as intolerances or vegan athletes, who may need to ensure they can stay fueled, and on budget, throughout the training camp. Consider researching local grocery stores, restaurants, or meal delivery services that can accommodate your needs before finalizing your location.
For a successful camp, plan your nutrition strategy with the same care you put into your training plan. Ensure you have access to proper pre-workout fuel, post-workout recovery nutrition, and sufficient calories to support your increased training volume. Remember that your nutritional needs will likely be higher than during your regular training weeks, so adjust accordingly.
Camp Execution
Stick to the plan! You know your goals, you’ve done your research and planning, now you just have to execute. Be realistic in your plan and don’t try to overdo it thinking that your schedule has to mimic the pros or go above and beyond your normal. In fact, you’re better off sticking to what you know works for you and enhancing your accountability. Find someone that will hold you accountable for the plan you create and check in with them at the end of each day. This helps most people stay focused and motivated when fatigue begins to creep in.
There’s really no right or wrong way to perform a DIY triathlon camp. It’s all about commitment, focus, and doing your best at working toward your goals.
Triathlon Training Checklist
25 November 2019
I am going to give this a go to shred some pounds