2025 Trimarni Endurance Camp - wrap-up

 

On August 24th, we wrapped up our 25th (+) camp (I've lost count since our first camp in 2014!) and what an incredible experience it was! Over three days, our 11 campers/athletes from Florida, South Carolina, Chicago, Georgia and Washington worked on their technique in the pool, excelled at terrain management, TT work and bike handling skills, and built durability with three runs —while also learning new pacing strategies, building confidence, and connecting with others who share the same passion for the sport.

Over three days, our campers accomplished: 

• 1 hour of technique-focused swimming at the Westside Aquatic Center.
• ~8 hours of terrain management, pacing, TT work, climbing, descending and bike handling skills. 
• Around 9,000 feet of elevation gained on the bike.
• Almost 2 hours of running - with two runs off the bike. 

With athletes ranging from 29 to 67 years of age, every day was packed with opportunities to grow stronger, smarter, and more prepared for the rest of the season. 

We had 4 athletes preparing for the IM World Championship in Kona, 3 preparing for the 70.3 World Championships in Spain, 2 preparing for the IM World Championship in Nice, one preparing for IM Chattanooga and two preparing for late season 70.3 events. The energy, teamwork, and focus from every athlete was inspiring. A huge thank you to all of our campers who showed up ready to learn, work hard, and have fun.

We’re proud of what was accomplished this weekend, and we can’t wait to see how these athletes carry the momentum into their upcoming races. 💪🔥

Our last run workout (off the bike). 

I love this shot. River road is the perfect 4 mile quiet stretch of road for TT intervals thanks to the undulating terrain and beautiful views. 

Sunny got to play with Birdie and Myrtle at the camp pizza party. 

We LOVE D'Als pizza. We purchased 10'inch pizzas for each camper to enjoy at our camp pizza party. Thank you Meredith for offering your house for the party. 

Post run workout. After a warmup jog around Furman the main set was:

6 rounds of: 30 sec surge, 3 min steady strong, 30 sec surge into 2 min EZ (walk/jog)

We had everyone run out and back by the Furman lake so that we could watch everyone in action.

Beautiful views at Furman.

Discussing bike handling skills for our bike skills session - climbing, descending, u-turns, cornering. 

Our first session of camp - a swim workout focusing on technique. 

Sunny always enjoys going to Run In to stock up on sport nutrition for camp. 

We've been hosting triathlon camps since 2014 but over the years, triathlon camps have become increasingly popular among both beginner and experienced triathletes looking to sharpen their skills, and boost performance. Whether you’re training for your first Ironman or wanting to check out of life for a few days in order to train with a like-minded individuals, triathlon camps offer far more than just swim, bike, and run workouts. Here’s what you can expect to learn at one of our triathlon camps:

1. Technique Refinement

At the core of every one of our triathlon camps is technique—because better form equals better confidence, efficiency and performance.

• Swimming: Learn efficient stroke mechanics (tautness, catch, body position), breathing techniques, open water strategies, and sighting drills.

• Cycling: Improve your bike handling skills, pedaling efficiency, climbing techniques, descending and terrain management. 

• Running: Work on form, mental focus, cadence, posture, and pacing.

2. Transition Skills

Transitions (swim to bike and bike to run) are often overlooked in training, yet they can save valuable time (and stress) on race day. Although we didn't practice transitions at this camp, we typically focus on transitions at our early season camp. By rehearsing transitions, you learn how to quickly and confidently move from swim to bike, and bike to run. You can practice setting up your gear, working through high-pressure scenarios and avoiding common mistakes (like forgetting to remove your helmet as you start the run). 

3. Pacing

Triathlon success depends on smart pacing across three disciplines. At our camps, no athlete is too fast or too slow. We create routes so that every camper has the opportunity to focus on his/her own abilities. We do this by riding or running to a specific location and then we prescribe the workout on an out and back stretch of road (which can be anywhere from a mile to 5 miles). This allows every camper to make real-time decisions based on fatigue and fitness level. Athletes learn when to push, when to hold back, and how to finish strong.

4. Nutrition and Hydration

At every Trimarni camp, I provide specific guidelines for fueling during workouts. What you eat and drink before, during, and after training can make a big impact on how your body performs and recovers. At camp, I'm always available to offer tips on: 

• Race-day fueling strategies

• Proper hydration

• Recovery nutrition

• Avoiding GI distress

Since we plan several workouts a day, athletes have the opportunity to test and refine their training and racing nutrition plans. 

If you are in need of sport nutrition for your upcoming training and racing, here's a link to receive 10% off your next order at The Feed.  I love The Feed because you can purchase items in bulk or single servings, which is great when trying out new products. 

5. Mental Toughness 

Triathlons are as much a mental challenge as they are physical. At camp we find it incredibly inspiring how every athlete brings out the best in one another. From staying focused, to overcoming self-doubt to supporting other campers, the mental tools used to get through workouts can be extremely valuable on race day.  Speaking of mental toughness, Trimarni team member Don provided us with My Race Tatts (his company) and I am really excited to sport my temporary mantra tattoo on race day at Ironman Chattanooga. 

7. Community and Motivation

Last but not least, triathlon camps foster a strong sense of camaraderie. We always find it special how friendships are quickly formed throughout camp. At camp, you'll meet athletes of different abilities, share race stories, build friendships, and find motivation that lasts long after the camp ends. Training alongside others who share your passion can reignite your enthusiasm and help you push through limits.

FINAL THOUGHTS

Attending a triathlon camp can be a life-changing experience. With expert coaching, real-time feedback, and structured training, you’ll come away with a clearer understanding of your strengths and weaknesses—and excitement to work hard(er) to take your fitness to the next level. 

2023 Trimarni Endurance Camp recap

 

Over 4 days, our campers accumulated: 

• 3.5 hours of swimming (pool and open water)
• Over 10 hours of cycling (and over 9,000 feet elevation gain)
• Around 4 hours of running
• Almost 18 hours of training

As an athlete, you can gain a lot in a group training camp. You discover strengths that you didn't know that you have. You push yourself a lot more than you do when you train alone. You put yourself in new situations and scenarios and you find yourself more willing to stretch your comfort zone.

Day 1

• 90-minute technique focused swim - Camp gives athletes the chance to slow down and focus on the small details. We design our camps so that day 1 is always focused on technique and skills. During this swim, athletes were able to focus on a variety of drills (with pool tools like snorkel, kickboard, fins, paddles, buoy) and then apply each drill to normal swimming. This was helpful to identify which drill(s) were most effective to better (normal) swimming. 
• 80-minute strength based run workout - A common reply after this run workout was "I can't believe how much we ran." The athletes accumulated a lot of elevation and distance in this 80-minute run workout, which included 5 loops of a 1.8 mile rolling hill course. We like to do small loops at our camps so that no one feels too fast or too slow. This allows everyone to focus on their own effort and we can keep everyone close together. We can also provide feedback to each camper and everyone can support one another. The first loop was a recon/warm up that we all ran together and the next 4 loops were strong on the rollers and then reset by the lake. 
• 2-hour bike skills session - We are big proponents of bike handling skills. Most triathletes struggle with basic cycling skills like suddent stopping, cornering, u-turns and standing out of the saddle. Taking time to work on bike handling skills should be a priority on a weekly basis. We consider this "playtime" on the bike. Not only will mastering basic bike skills improve safety when riding outside but it also helps with faster and more confident riding. It's hard to know what to practice (and if you are doing things correctly) if you've never been taught basic bike handling skills. For this session, we helped athletes work through basic skills like suddent stopping, cornering and getting out of the saddle and then we applied those skills to real world conditions. We went to a road that had a turn after a downhill so everyone could practice taking a turn (cornering) at a high speed. We then went to a very steep downhill so athletes could practice their body position while descending. We would never take an athlete on a steep downhill without first teaching basics like sudden braking and body position while descending. Whenever you try a new skill, there can be fears and worries by doing something for the first time. A camp is a great place to try something new when you are surrounded by supportive athletes and coaches. 

Thank you The Feed and Run In for providing swag for our campers. 

Day 2

• 60-minute swim workout - This swim was all about pacing. We started off with a warmup and then prescribed the kickboard tap drill, which helped most of the campers on day 1. Swimming with others can be extremely helpful when it comes to pushing yourself and staying on track. It's easy to get distracted and as a result, you may find yourself adjusting the prescribed set (and time intervals) when you are alone. Plus, when everyone in your lane is doing the same set, everyone keeps one another accountable to the planned workout.
• 3 hour bike + 25 minute run - After a 2 hour break for refueling, we met at North Greenville University around noon for the afternoon session. The bike workout was "aero bar" focused, which is rare for us in Greenville due to our hilly terrain. But we found the perfect 23-mile route of rollers that allowed the campers to complete most of the miles in their aerobars. The first loop was a recon (we split into two groups, Karel leading one group and me leading the other) and then we had everyone ride their own steady effort for ~14 miles and finish with 8 minutes strong. This required focus, pacing, good fueling/hydration and a present mindset. We were thankful to have Kaley, Ruthanne and Meredith at this workout to help keep everyone together (and safe). 
• After the ride it was time for a run with specific intervals. The run course that we selected for the main set wasn't more than a mile but it included a short steep hill, which provided some variety to the terrain. After a 5 min warm-up, we did the main set on the out and back course, which was 4x3 min steady, 2 min reset (20 min main set). It was great to see all the athletes working hard and staying committed to the main set. 
• In the evening, we had our typical camp pizza party with food from D'Als. It was great to chat with our campers in a non-training setting. 

Day 3

4.5 hour ride + 45 minute run 

• Day 3 of camp is always hard for campers as everyone is carrying around a lot of residual fatigue. This is why there is great power of a training camp. When you are part of a group training camp, you continue to show up despite the tiredness and soreness.  We planned 3 "mountain" passes for our long ride, which was ~63-miles. The first climb was the Watershed (7 miles, ~900 feet elevation gain). Then Hogback mountain (4.3 miles, ~1300 feet). The last was Saluda Grade (7.7 miles, ~1300 feet). And with each climb came the opportunity to practice descending. 
  Although this ride didn't have a big amount of miles, this ride had 6000+ feet of elevation gain. For some of our campers, this was the most elevation that they have ever climbed before. Descending was also new and unfamiliar., especially on switchbacks. But everyone arrived with a can-do attitude and showed their mental and physical strength and toughness. There was a lot of teamwork and support and everyone paid attention to keep the group organized and safe. Our sag support Kaley was incredible as she carried the extra nutrition/bottles in the cooler so that athletes could refill along the route at our designated stops. It's easy to train on familiar roads but it can be scary to ride somewhere new. Camp gives you new tools and experiences to make you a more well-rounded athlete. 
• After the ride, we did a long brick run. While we could have prescribed a short run after a hard, long bike, we wanted to take advantage of this opportunity for our athletes to hold one another accountable to running the entire 45 minutes off the bike. Despite tired and sore legs, everyone completed the duration of the run around North Greenville University athletic complex. We let everyone run wherever they wanted so that each person could focus on what they needed to do to find good form and rhythm off the bike. As with all our camps, we always prescribe good fueling/hydration so everyone runs with a hydration pack/belt. 

We dedicated the run to former Trimarni nutrition and coached athlete and team member Sara Bard who lost her courageous battle with cancer in August. Today was her memorial service and we ran a mile in her honor. 

Day 4

• 45-minute open water swim - We really lucked out with great weather throughout camp. The only time it rained was during our open water swim. It was raining when we drove to the lake (and arrived to the lake). Not ideal for a workout. It would have been easy to skip the swim due to the bad weather but camp gives us the excuse to show up even when conditions are not ideal. We kept with a 200 yard course (out and then back) to keep everyone together and the main set was 6 x 200's build 1-3, 4-6. Everyone worked hard during this swim and had a great workout. Open water swimming is a necessary part of being a triathlete but sadly, most triathletes don't swim in the open water enough before race day. Open water swimming can bring on a lot of panic and anxiety so the more experience, the better.
  
  
• 90-minute run. After 3 days of training, athletes were tired. But there was one workout left before the end of camp. We started off with a 40 minute run on a hard packed gravel road around lake summit and then did 4 x 3+ min strong hill repeaters. Originally we were only going to do 3 but camp means that everyone always has a little more in them to do one more interval. This was not an easy run but no one complained and all athletes supported and cheered on one another. 

2022 Trimarni Endurance Camp Recap

 

A few weeks ago someone asked me if we always do the same routes for our camps. The answer is yes and no. There are some routes/locations that just work well for specific types of bike and run workouts but we are incredibly lucky that we have so many options for biking and running. And because we often get repeat campers, we like to showcase all that Greenville has to offer within our incredible training playground. 

Day 1

90-minute long course swim 
80-minute run
~20-minute bike skills

On Thursday morning we welcomed eleven athletes to the start of their 4-day training camp. We started the morning with a 90-minute long course swim at the Westside aquatic center. I reserved 3 lanes and athletes got into lanes of similar swim abilities. We focused on technique for this swim, breaking down the different parts of the stroke from body position/tautness and hand entry to the catch and hand exit. It was a quality session. 

After the bike, we had a quick turnaround - just enough time for me to get some ice for the cooler. It was a toasty morning (in the 80's) and very humid. We met at Furman University by the amphitheater for the run workout. We like to make sure that no one feels too fast or too slow so we prescribe out and back segments or loops for all of our bike and run workouts. This way everyone can focus on their own needs without feeling like they are too far ahead or not able to keep up. After a ~15 min warm-up (out and back), it was time for the main set. The group did 4-5 x hill repeater loops (.3 miles) into 10 min best EZ pace on the flat trail around the lake. We had a cooler of ice and everyone had two flasks to stay hydrated/fueled for the run. With our training camps, we require hydration flasks/packs while running and every workout needs to be supported with sport nutrition. Our campers are not just fueling for one session but also getting ready for the next session. We pack a lot into our camps each day. 
After the best EZ pace, it was time for a quick reset and then they did it all again. It was a great strength session for the 2nd workout of camp. 

We had a 90-minute break before our afternoon bike skills session. Over the past year, we have done several private bike skills sessions and have realized how valuable these sessions are to the safety and confidence of our campers when they ride. Unfortunately, a storm came in and we had to cancel our bike skills session after ~20 minutes. At least they got to work on a few new skills and practice body position for starting, stopping and turns. 

Day 2

60-minute swim
3.5 hour bike
30 min run

We like to start our camps with swims as we have found that swimming on tired legs at the end of the day often results in cramping (and poor technique). The athletes were a little tired but after a nice warm-up, they were ready to work. This swim session was focused on "race" tactics so we broke up the main set into different race specific drills like 'head up' swimming, starting without pushing off the wall and starting after jumping in (similar to jumping off a dock). Everyone worked really hard and they were pretty exhausted by the end of the session. 

We had another short break of around an hour before meeting at Trailblazer park for a strength-endurance ride. My mom's partner Allan was the SAG support for our ride. Sadly, our best friend and training partner Alvi recently broke his collar bone when he had a small fall off his bike so he was unable to help us out. The "F-Mart" loop is one of our new favorite routes for our camps as it has a little of everything - climbing, descending, cornering and time to be in the aerobars. Karel and I rode our road bikes during camp as it's easier to maneuver our bikes quickly and safely in the group setting. 

For the first 23 miles/90 minutes, we focused on terrain management. We split the athletes up in small groups so that one group was with Karel and another group with me. We all met up at the fire station at Gap Creek and Karel talked to the group about the first part of our workout which was big gear work while climbing. The group did 3-4 big gear hill repeaters (holding around 50 rpm) for the purpose of strength work while climbing. They turned around at the church at the top and then got to work on descending skills. After the last round, everyone met at the bottom and Karel told each person what gear to stay in and he made everyone stay in that one gear for the entire climb. Every athlete realized how much stronger they were than what they thought they could push in a "heavy gear." After refilling bottles at the SAG stop (we have our athletes bring prepared bottles - it makes for quicker SAG stops) we moved on to the other side of the loop for ~8 miles (out, back and out again) of time in the aerobars working on terrain management. We then rode back home for a quality strength endurance ride of around 56 miles, 3.5 hours and around 3300 feet of elevation gain. 

After the ride, it was time to run. We headed to the swamp rabbit trail because it was very warm and the trail has a bit of tree cover. The workout was 10-minute warm-up and then 3 x 3 min tempo w/ 2 min reset (jog/walk). Then jog back to the parking lot. We ran out and back on the same section of trail so everyone could support and cheer for one another. It's times like this, when athletes are tired, that they bring out the best in one another. 

Day 3

4-hour ride
20 min run

Day 3 is always tough. Athletes are tired and the fatigue is setting in. We had a great route planned with 3 climbs (Watershed, Saluda Grade, Mine Mountain). We had to make a few modifications to the route as they ride went on but the athletes did great. Everyone stayed committed, supported one another and focused on fueling and hydrating well. My swim partner Kristen provided the SAG support and we were all so grateful for her help. We could not do these camps with our amazing SAG supporters. We split into two groups and in order to keep everyone somewhat together, the only climb that was slightly modified was the top part of the Saluda grade. Some athletes made it to the top while others were instructed to start descending after the first person came down. The Mine Mountain climb was the most difficult climb of the day as it came toward the end. Thankfully we had a little cloud clover but it was still warm and sticky out. The scenery was beautiful and our campers enjoyed the sounds of small waterfalls and the river flowing. 

After the 4 hour ride with almost 5000 feet elevation gain, it was time for a quick brick off the bike. It was really hot and humid but the campers stayed hydrated with their flasks/sport nutrition. After the run, everyone enjoyed some watermelon that Therese brought. 

Day 4

60-minute open water swim
90-minute run

The last day of camp gave us cooler temps and rain. Thankfully we didn't have any biking scheduled today. We actually don't schedule a bike workout on the last day of camp as we know some athletes need to pack up and head home right after (or fly home) so having two workouts that are a little less equipment heavy helps with traveling right after camp. We met at Tuxedo park in Zirconia and carpooled to Todd's house for the start of our last two workouts of camp. Todd has an incredible lake house and dock which he offered for our open water swim. The water was absolutely perfect - in the low 80s. We wore our swimskins and didn't mind the light rain falling down on us. I had a swim buoy for everyone so that everyone could be safe and seen. 
The workout was 10 minute warm-up (~5 min out and back), 10 min pre set of 10/20/30/20/10 strokes fast and easy with reset EZ swimming after each round. We regrouped after the warm-up and then before the main set. The main set was 4 x 5 minutes as strong, build to strong, EZ, race. Everyone did a great job and it was impressive to see how well everyone was swimming on the last day of camp. We were having a lot of fun in the water and we forgot that it was cool and rainy out. 
After a quick change, it was time for the run workout. We ran on one side of Lake Summit (packed gravel trail) which was a nice soft surface for all the tired legs at camp. We ran toward the "hills" of the lake (2.4 miles) and then did the main set of 4-5 x 2 min strong efforts w/ EZ jog down + 30 sec reset at the bottom. Todd's dog Cody joined us and he had so much fun running with everyone. We were all enjoyed the company as well. It was awesome to see how strong everyone was and how the group was supporting one another. We love the teamwork and comradery from our campers! After the pre-set to pre-fatigue the legs for this long run (something we often do for our long runs in Ironman training) we had the athletes do a main set of
4 x 7 min Ironman effort w/ 30 sec walk
or
6 x 4 min Ironman effort w/ 1 min walk
I instructed which athletes would do each part of the pre set on the hills and main set. Karel and I ran with the athletes and we all supported one another from start to finish. It was a great last day of camp! The cooler temps and rain made the run so much more fun and brought out the best in one another. Considering that most of our campers are getting ready for IM Lake Placid in 2 weeks, this was the perfect workout to finish off their Ironman training before tapering. 

In total, ~15 hours of training in 4 day. We are so proud of our campers and we can't wait to plan our camps for 2023!

And a big thank you to the companies who provided items for our campers. Run In, Veronica's Health Crunch, Mg12, Live Momentous, Never Second, Breakthrough Nutrition, Infinit Nutrition and Rudy Project. We are so appreciative of your support! 

2022 Trimarni Endurance Camp - July 7-10th, 2022

We are very passionate about providing our campers with instruction and education throughout the entire duration of camp. Although it's great to be able to check out of life and train like a professional for 4 days, we feel the best investment of time away from your normal training is to receive instruction from a coach so you can do things better in your home environment. 

Although we will always provide education at our camps, we understand that some camps serve the purpose of safely accumulating a lot of quality training miles to build fitness and confidence for your long distance triathlon. Being able to check out of life and having time (and energy) to focus on your recovery, nutrition, sleep and mobility are top reasons why you can gain a lot of fitness from an intentional overload of training at a group training camp.

Our “Endurance” camp is designed for athletes who are preparing for a half or full distance triathlon. We expect our campers to arrive to the endurance camp with excellent fitness to absorb an intentional overload of training (likely more training volume than what you are used to over 4 days). You should feel comfortable riding in a group, biking for at least 5 hours on hilly terrain, completing 3 workouts a day and being able to train over 4 hours a day. Your health and safety is important to us as we stretch your comfort zone and help you discover your strengths.

We carefully select routes and plan the timing of your workouts so that your body can safely absorb the training stress. We put a heavy emphasis on proper fueling, hydration and daily eating. We always start with more of a skill-focus on our first day of camp and then build the volume as the camp progresses. We include challenging climbs and scenic views for all bike and run workouts to show you how strong you really are in both mind and body. Swimming in Lake Jocassee is always a favorite among our campers, even if it precedes an extremely hilly long run. Our campers love the group comradery and being able to go through all types of emotions with one another. Because no one wants to be the weak link, it's incredible to see how everyone brings the best out of one another. 

By the end of our endurance camp, our campers are exhausted and accomplished. Once they let that training overload accumulate, they experience that long awaited fitness breakthrough. 

If you'd like to read my recaps of our previous endurance camps, you can check them out below....
2021 Endurance camp
2020 Endurance camp
2019 Endurance camp
2018 Endurance camp
2017 Endurance camp and this one.
2016 Endurance camp
2015 Endurance camp

If you feel like you are up for the challenge of attending our endurance camp from July 7-10th, 2022 you can learn more HERE.

We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps for to meet your individual needs. Please reach out and we can discuss some options for you.