Triathlon Training Camp

USAT Level II Certified Coaches: Sally Drake, MSE Endurance Coaching & Jennifer Meyer, TriSmart Training Systems

Saturday, June 29th - New Town Lake, St. Charles with option to bundle with Sunday's MSE Racing events at Innsobrook - open water swim or Dip n'Dash (which includes open water swim!)

Camp includes:

Instruction/Coaching in:

• Open Water Swimming
• Transitions (T1 and T2)
• Biking (including hills and turning/handling)
• Running Technique
• Nutrition/fueling
• Strength and Flexibility

And more:

T-shirt
Lunch
Snacks & post-camp refreshments
Inflatable swim buoys will be available to borrow or purchase

AGENDA:
6:30am-7:00am - check-in
Campers set up transition area - transitions instruction later
7am: Meet on the lawn near check in. 
• Introduction and group assignments
• Details on agenda for day
• Open water instruction

8am: Get in water and practice with the coaches and angel swimmers. 
9:15am get out of water if want to do transition clinic - otherwise can swim until 9:30
9:30am: swim/bike transition clinic.
10:00: Bike - Roll with your group – 2 options available.  Can choose to work on biking hills or go for longer steady ride
11:30am: Meet on the lawn for bike/run transition clinic
11:45am: Run 1 mile
12:00ish: Lunch on the lawn (provided by Marsala’s Market)
General fueling (nutrition) instruction for triathlon during lunch

12:30pm: Break Out Options:
Quick Transitions with Jennifer OR Functional Strength for Triathlon with Sally
1:15pm: Flexibility for Triathlon with the Coaches
2pm another bike ride - can choose to do bike handling (working on turns) or go for longer more steady ride
3:30 brick run - or run instruction
4pm snack/beer - Q & A

What to Bring:

- Gear for: open water swimming, biking, running, transition
- Change of clothes for after
- Sunscreen, fuel for training (electrolyte drinks, water, gels, chews)
- A towel or chair to sit on under the tent

Sunday options if you choose the bundle (more info here):

7:30am - Open Water Clinic (dryland)
8:00am - Open Water Practice w/ Coach

Immediately following the swim is the Dip n' Dash (timed event)
Post race huddle with the coaches