Tentative Program Outline (Subject to change):
Friday Afternoon and Evening:
Meet and Greet: Fill out sanctioning forms, meet the coaches and athletes, and outline what your personal goals are for the camp and what you would like to get out of it.
Presentation: Presentation on understanding how to train smarter and get better results with less effort though the use of training plan design, field based testing and understanding your personal physiology. (Justin Trolle)
Q&A: At the end of the evening coaches and athletes will have the opportunity to ask questions of the Vanguard Endurance Elite coaches on any topic that is of interest and get our personal point of view of any aspect of the sport. We can also discuss your individual needs and goals for the camp.
Running Analysis and Run Technique Focus: During this session we will teach you the drills and techniques for making your running better so that once you go home from the camp you can continue to improve. Well analyze your stride and gait, and offer suggestions on how to improve your running form. Youll also have the opportunity to have your run analyzed by video analysis (optional please speak with Vanguard coaches for more information)
Long Cycle Session: Depending on your ability levels we will be doing a long ride. Depending on what your individual training requires these will range between 20miles and 50miles. During these rides we will look at how to position yourself in bunches safely as well as well as other technical and tactical skills to improve performance.
Off The Bike Run: An off the bike run (optional) will follow the bike session. Best practices of brick sessions frequency and types will be discussed.
Lunch and Presentation: During lunch, well discuss Swimming mechanics for triathletes: Well cover the mechanics that offer the best mechanics and efficiency for open water swimming and how these mechanics differ from pool-based swimming. Drills, training sets, and best practices for building your swim plans will be discussed. (Dave Burgess)
Bike / Run transition training: Races can be won or lost in transition so it is critical you know how to get them right. During this session we will look at how to make your transitions quick and clean while lowering the risk of crashes or injuries doing them.
Swimming Session & Video Analysis: During this session we will focus on recording your swimming for later analysis as well introducing you to speed and endurance sets and also focusing on Triathlon specific race skill development (turns, sighting, close quarters swimming etc.) Video analysis and drill suggestions will be provided to you shortly after the camp.
Presentation: Yet to be determined.
Group Dinner: Communication and fun is key to the enjoyment of the sport of triathlon so what better way to have fun and enjoy yourself than with dinner and a few drinks. Not a mandatory dinner. (not included in price of camp).
Swimming Session Review and Drill development: We will expand upon speed, and endurance sets during this swim session. Well also provide examples of what typical workouts and swim sets look like, and go through varying sets and drills.
Presentation: Field based Strength and Conditioning: Strength and conditioning is critical to injury prevention and reaching your full potential as a Triathlete. In this session we will look at things you can do from home in order to develop the conditioning you need to develop as a Triathlete
Bike or Run session: Depending on the athlete, a run or ride session is planned for the late morning. Distance and intensity to be determined by need. Vanguard coaches will be available to answer any questions, and assist in any way during this session. Further in-training discussions on cadence, tactics, positioning, and best practices will be administered.
Final Presentation and Wrap-up: Camp review, Q&A, and good-byes.