Empower Triathlon Camp

Camp EMPOWER held in Tryon, NC from May 29th though May 31st promises to make you stronger mentally and physically. This camp is brought to you by 4 powerhouse coaches who are all known for their ability to connect with athletes and bring out the best in them. The secret is that being the best isn’t just about hard workouts, it is a combination of physical challenge, positive feedback and mental stimulation. It is about growing as athlete and a person all at the same time. At our camp we allow you to focus on YOU. We have 4 coaches dedicated to making your experience everything you want it to be along with another 2 assistants we will not leave anyone behind.
 
Our camp takes place in Tryon, NC very close to the bottom of the Saluda Grade. We will be riding the Greenville watershed and the Saluda Grade as part of the training so bring your climbing gears. We will break up into groups for most of the workouts to make sure that everyone gets what they need from this very personalized camp. Ideally each athlete comes to camp able to ride 45 mile on the bike and run at least 6. We have access to a private lake for swimming, beautiful rural roads for our rides and miles of gravel roads right out the back door of the GreenLife Inn for our runs. A track is 1 mile away at Harmon Field and we have access to an Endless Pool for underwater videos (add on to camp).
 
This weekend will allow you to train like a pro with support and meals all taken care of all you need to do is arrive with your bike ready to ride, your sports nutrition and an open mind.
 
Here is a link to some of the many great climbs in our area.
https://steepclimbs.com/climbs/north-carolina-climbs/tryonsaluda-climbs/
 
 
MAKE YOUR INN RESERVATIONS HERE:
https://www.greenlifeinn.com
We have locked-in a rate of $110/night for a standard room for your group.  If someone wants a suite, they will get 10% off the going rate at the time of reservation.
 
So, make sure your folks enter the Promo Code "TC" and click Apply at the time of check-out to receive the discount.
 
REGISTER FOR CAMP HERE:
 
 
All meals are included so please make sure to note your dietary needs. The rural seed will be providing freshly made organic meals for our groupFriday Dinner, May 29, 2020
Butter Lettuce
Locally grown bibb lettuce, blueberries, strawberries, candied sliced
almonds, and a sherry shallot vinaigrette
Stuffed Turkey Breast
6oz. breast sliced thin then rolled with spinach, mushrooms, and red pepper
5 Grain Pilaf
Grain blend of red and white quinoa, barley, wild rice, wheatberries,
carrots, rosemary, and garlic
Lemon Shortbread Bars
Fresh lemon curd on a shortbread cookie crust then chilled
Saturday Lunch, May 30, 2020
 
Pasta Salad
Whole grain pasta, Hickory Nut Gap pepperoni, kalamata olives, tomatoes,
zucchini, artichoke hearts, fresh thyme, garlic, and extra virgin olive oil
Grilled Vegetable Wrap
Grilled zucchini, yellow squash, carrots, broccoli sprouts, traditional
hummus, on a spinach tortilla
 
Saturday Dinner, May 30, 2020
 
Asian Noodle Salad
Ramen noodles, edamame, carrots, baby bok choy, fresh basil, cucumber,
toasted sesame seeds and a sesame ginger vinaigrette
Steak and Chicken Kabob
All-natural chicken, and certified angus sirloin of beef, red onion,
mushrooms, green pepper, and grilled pineapple salsa
Brown Rice
Steam brown rice with coconut, scallions, and cilantro
Tropical Fruit Salad
Mango, pineapple, coconut, and kiwi
 
Sunday Lunch, May 31, 2020
 
Chopped Salad
Romaine, tomatoes, toasted corn, black beans, fried tortillas, avocados, and
a cilantro – lime vinaigrette
Beef or Turkey Tacos
Locally raised skirt steak marinated and seared, or all-natural turkey breast,
diced tomato, green onions, shredded cabbage, pico de gallo, and soft corn
tortillas
Baja Cous Cous
Moroocan cous cous, green onions, roasted red peppers, cilantro, and
toasted cumin

Friday, May 29th
 
2:30 – Check in & Welcome
 
3:00-5:00  - Easy Bike Ride with Coach Jim from GreenLife
 
3:00 – Open Water Swim with Coach Katie – depart GreenLife. Start Swim at 3:30
 
5:30 – Run form work, easy run from GreenLife (Coach Sarah, Coach Sami, Coach Katie)
 
6:30  - Group Welcome Dinner at GreenLife (possible speaker)
 
7:30-8:15 – Gentle Yoga & Stretching with Coach Sarah
 
8:15-9 – Social Time
 
Saturday May 30th
 
6:00 Pre-workout fueling at GreenLife
 
6:45 Leave GreenLife for the Lake  - Open Water Swim Group (OPTION)
 
7:00-8:00 Open Water swim skills and drills and longer swim
 
8:30  - Quick Breakfast at GreenLife
 
9:00 – Long Ride (45-60 miles) with Coach Jim and Coach Sami
 
9:15 – Shorter Ride (25-30 miles) with Coach Sarah & Coach Katie
 
1:00 – Lunch served at GreenLife
 
2:30 – Bike Handling Skills with Coach Jim and Coach Sami at Harmon Field
 
3:30 – Run Skills at Harmon Field
 
4:30-5:00  - Yoga w Coach Sarah
 
5:30 – Round Tables – each coach will have a different presentation/subject to share with athletes. 20 min per table:
Coach Jim
Coach Katie
Coach Sarah
Coach Sami
 
6:30  - Dinner at GreenLife
 
7:30 – After dinner walk or cruise at lake?
 
Sunday May 31st
 
6:00 – Simple pre-run breakfast foods at GreenLife
 
7:00 – Long Run on gravel road – out and back course
 
9:00 – after run breakfast at GreenLife
 
10:30 – Easy spin with Coach Sami (Option #1) – 1-2 hours
 
10:30 – Easy open water swim with Coach Katie & Coach Sarah
 
12:30 – Lunch at GreenLife
 
1:30 – Camp Closes
 
OPTIONAL Add for underwater swim video in Endless Pool on Friday morning or Sunday afternoon. ***Times must be scheduled ahead.