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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.
We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.
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.
We held our first training camp in March of 2014 (picture above). It's wild to think that it was 11 years ago when I told Karel that I wanted to bring our coaching athletes together for a group training camp.
At the time, we lived in Jacksonville, Florida. Clermont, Florida was a few hours away and the perfect location for a triathlon training camp. After a successful first camp, I started planning the next camp. We learned a lot and I wanted to make it even better. A few months later, we moved to Greenville, SC. We continued hosting our early season training camps in Clermont for a few more years, while also holding a second training camp (endurance camp) in our new home of Greenville, SC.
2020 was the year of our last training camp in Clermont, Florida. The world shut down due to Covid the week after we finished our camp. Since then, we have held all of our triathlon training camps in our incredible playground of Greenville, SC. Over the past few years we have added gravel and off-road triathlon skills to our camp registry.
This past weekend we held our 11th consecutive early season training camp. Over the past eleven years we have held over 30 different training camps. This means we have had over 200 athletes attend a Trimarni training camp.
Putting on a triathlon training camp is no easy feat. It requires a lot of planning and logistics.
When I plan our camps, I have a tentative idea of what we want to accomplish throughout our 3-day camp. However, it isn't until our campers complete their pre-camp questionnaire that I can start planning the routes and workouts. Unlike other group training camps which send athletes out on a specific route to complete, we prescribe specific workouts for each training session. This requires us to be creative with the routes so that we can keep everyone somewhat together. We do a lot of out and backs and loops so that no athlete feels too fast or too slow. Even though we have pre-reqs for our camps (for safety reasons), we have to work with a variety of fitness (and experience) levels.
At our recent camp, we dealt with a very unpredictable weather forecast. With rain predicted all day on Friday, I was obsessively checking the weather all week so that I could have a plan A, B, C and D. This required a lot of communication with the aquatic center in order to tentatively reserve lanes and communication with our campers. Thankfully, we could stick to our schedule (with a slight modification of swapping when we would bike and run) it all worked out and we didn't experience any rain on day one of camp.
We started the morning with an hour swim at the Westside aquatic center. I enjoy starting off camp with swimming as it's the least stressful sport on the body after travel and athletes are generally pretty fresh and eager to start training. We always start with name introductions so that everyone can get to know one another. One of the highlights of Trimarni camp is seeing the friendships form throughout camp.
We focused on technique with a variety of drills and finished the session with a main set to put everything into action. After the swim we had a short break (~90 minutes) before we met at Trailblazer park for our bike skills session. We brought cones to work on bike handling skills and Karel demonstrated all of the skills before we worked with our athletes. We have found that the bike handling skills and terrain management component of camp is always a favorite by our campers. We have learned that most triathletes do not have great bike handling skills. This is for two reasons. Many triathletes did not grow up racing bikes. There's a big difference between casual bike riding and riding a bike that is designed to go fast. Secondly, many triathletes ride primarily indoors on a stationary trainer. This limits the opportunities to work on bike handling skills outside in real world conditions. As a result, the risk for accidents and unsafe riding increases. We love helping triathletes with bike handling skills as it allows for faster and more confident riding. After the skills session we bike a few miles down the road to a road that we had our athletes work on u-turns and terrain management (gentle climbs and descends). After the session, our campers had another quick 90-minute break before our last session of the day at Furman University. We love running at Furman because it's a beautiful campus and it offers a variety of terrain. Plus there are bathrooms if needed. Karel and I were on our bikes so we could watch everyone run around the lake. After the warmup, the campers finished the day with a run main set of 5 x 30 sec strong, 3 min steady, 30 sec strong followed by 1 min walk into 1 min easy. This set took 30 minutes.
We like loading our campers with a lot of training on the first day as they are fresh and able to absorb a good amount of training.
On Saturday, we were presented with perfect weather conditions. We drove ~30 minutes away to Tuxedo, NC to start the bike session. Although we try to limit driving at our camps, this location provided us with a great time trial bike course, a steady climb for the bike and a packed gravel road for running. Our campers found the bike course to be beautiful and perfect terrain for the workout. We all rode together to the "course" and we instructed our athletes of the workout (which was also written out on an index card for each camper). The workout was: 4 rounds of 3 x 1 min strong, 4 min half IM effort, 1 min strong Then 2 min EZ Each round took 20 minutes and our campers did the set 4 times for an 80 minute main set. Karel and I would ride with each camper here and there. We had a turn around at each end of the "course" which allowed our campers to continue to work on their u-turns.
After the workout we finished with a 4.5 mile climb up Cabin Creek road. For many of our campers, this was the longest climb they have ever completed. We love seeing our campers stretch their comfort zone and try new things. We helped our athletes safely descend down the climb (while reminding them of their new and improved skills from Friday).
After the bike we gave our athletes a 45-minute run workout. We love seeing our campers work through self-doubts and fatigue and surprise themselves. Plus, in a group environment, everyone brings out the best in one another. The run workout started with 10 minutes easy into 20 min best easy pace (best effort that feels easy and with good form). Then came a 10 minute build effort followed by 5 minutes easy. We did an out and back by the lake and Karel and I ran with our campers.
In the evening we ordered pizza from D'Als for our campers and enjoyed getting to know everyone even better at the Swamp Rabbit Inn (where two of our campers were staying). Sunny got to meet everyone and he enjoyed his first Trimarni pizza party.
Now that our campers were nicely tired, it was time for the last day of camp. Karel and I were really looking forward to this session as we planned a transition workout. We biked to a location where we set up a transition area (bike rack and floor bike stands) for our athletes to perform an hour of biking and running. We had a course laid out for a 2-loop bike (~3 miles) and out and back (~1 mile) run. We biked to the transition area while Alvi (our camp support) set up the transition area and brought bags (run gear from our campers) to the area.
Although this workout was super fun, logistically it was the most difficult to organize and plan for. We couldn't have done it without the help of Alvi. And to make the workout even more fun, we threw in some obstacles that our campers may experience during a race - like changing a flat tire (Karel brought two wheels for our campers to practice on), filling a flask, putting on gear while running and dealing with a few unexpected challenges like shoes tied together. Let's just say that our campers had fun and Karel and I had a blast coming up with different ways to challenge our campers during their transitions. This was one of those workouts where it's impossible to do by yourself and so much more intense and fun to do with others. After the session we biked back to Trailblazer park and finished with closing remarks and questions.
And just like that, camp is complete. 1 hour of swimming 7 hours of cycling 2 hours of running And in August we get to do it again - but with even longer workouts - at our endurance triathlon camp.
Although training camps are a lot of work to put on, we know our campers find value in learning new skills, training with others, stepping out of their comfort zone and showing off their strengths.
If you'd like to read more about our recent early season camp, Trimarni athlete Brittany attended camp and wrote a great recap about her first triathlon camp experience. You can check it out HERE.
This weekend we held our third gravel skills camp in DuPont State Forest. We welcomed former gravel skills campers and a few new faces.
We spent over 11 hours, spread over two days, discussing, demonstrating and applying important bike handling skills for riding off road.
On Saturday, we met at Fawn Lake parking lot and discussed PSI and puncture repair kits. We then rode out to the airstrip and spent the next two hours discussing and working on specific skills (ex. cornering, descending, stopping, heavy feet/light hands). We took a break for lunch and ate in the parking lot and around 1pm we headed out on our adventure ride through Dupont forest and around Cascade Lakes. It was a beautiful day with warm temperatures in the upper 60s.
On Sunday we met at Tuxedo park in Zirconia, NC. We started off with a refresher of skills around the lake and then headed out on an 8-mile road ride before hitting the gravel into Dupont. We had a 4 mile steady gravel climb and then did a loop around Fawn Lake. We worked on making a sharp u-turn on rocky gravel at high speed. We then descended down the gravel climb and road back to the park.
Some of us went to Flat Rock Bakery after camp and enjoyed some delicious food.
We were so impressed by the campers and we are excited to hear what adventures they have planned with their new and improved skills.
We've been putting on training camps for the past 11 years and after over 25 group triathlon camps, we have realized how many athletes lack basic bike handling skills. And I can attest as I was one of those athletes! I was one of the many triathletes who were indoor fit with poor bike handling skills.
Can you relate? You spent countless hours on the indoor bike trainer (or on familiar roads) and your power is where you want it to be but because you lack basic bike handling skills, you constantly perform below your bike fitness abilities on race day.
🚲You feel uncomfortable approaching or passing athletes.
🚲You waste energy in and out of corners because you are not confident at taking a corner at speed.
🚲You don’t feel confident grabbing or rotating bottles and taking in nutrition.
🚲You get anxiety (panic) when it comes to descending.
🚲You worry about u-turns.
🚲You are constantly afraid of your surroundings and have a fear of crashing.
🚲You don’t know how to safely stop on demand.
🚲You were never taught how to use your gears (outside of the big chainring) for hilly/rolling terrain.
And the list goes on.
These aren’t “racing” skills. These aren’t professional skills. These are basic, fundamental, critical bike handling skills that will keep you safe on the road.
We enjoyed working with our campers at our recent gravel skills camp as they became more aware of the proper bike handling skills needed for a variety of off-road terrain conditions. And the great thing is that they can now ride even better on the road.
If you are interested in taking your bike fitness to the next level (so you can ride faster, more confident and safer), we are offering two more training camp opportunities for triathletes in 2025.
As you begin to plan out your 2025 triathlon racing season, we hope to see you at a 2025 Trimarni camp.
We have three different camp experiences for you to choose from.
Since our very first group training camp in Clermont, Florida in March 2014, our focus has remained the same. Our mission is to provide you with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better athlete. When you participate in a Trimarni camp, you will learn new skills and training techniques (and break some old bad habits) to ensure that you can train smarter and race better.
We have the perfect training playground in Greenville, SC and we can't wait to share it with you.
At a Trimarni camp you will leave your stressful and busy life behind you.
Your camp investment will give you the opportunity to train in a group format (alongside two hands-on coaches) while learning a lot. You will eat well, fuel smart and receive a lot of motivation and inspiration from your fellow campers.
You do not have to be a Trimarni coached athlete to attend.
All three camps are open for registration. Check out our website to learn more about each camp experience.
We are extremely passionate about our training camps. We enjoy planning every detail of our camp itineraries so you can make the most out of your entire camp experience.
Since our very first group training camp in Clermont, Florida in March 2014, our focus has remained the same. Our mission is to provide you with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better athlete. When you participate in a Trimarni camp, you will learn new skills and training techniques (and break some old bad habits) to ensure that you can train effectively in your home environment, after your time at camp has concluded.
As you travel to a beautiful training location, surrounded by like-minded triathletes, you will leave your stressful and busy life behind you. We want to take care of everything for you so that all you have to do is book your travel. Your camp investment will give you the unique opportunity to train in a group format, while gifting yourself great sleep. You will eat well, fuel smart and receive a lot of motivation and inspiration from your fellow campers.
2024 TRIMARNI CAMPS
Our Early Seasontriathlon camp in April caters to all fitness abilities. This camp is designed to help you improve your swim, bike, run skills as you prepare for your first race of the season. This camp will help you build confidence to help you become a more well-rounded triathlete. As with all our camps, this early season camp will have a heavy emphasis on swimming technique and cycling, specifically skills and terrain management. To meet the criteria for this camp, you should have enough endurance to ride your bike for at least 2 hours on rolling terrain, you can train for at least 3 hours a day (total) for the duration of your camp (two or three workouts a day) and should arrive to camp with at least 6 months of consistent training (and fitness) to get the most out of this camp. Your health is important to us, thus the criteria. We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps to meet your individual needs. Please reach out and we can discuss some options for you.
Our Long Distancetriathlon camp in July is designed for athletes who are preparing for an endurance or ultra endurance triathlon and desire to gain bike confidence, fitness and skills. Expect to do a lot of cycling. To meet the criteria for this camp, we ask that you arrive to this camp with great fitness and endurance to absorb an intentional overload of training (the majority of the volume will come from cycling). You should feel comfortable riding in a group, biking for at least 4 hours on hilly terrain and be able to train for 4+ hours a day. Your health and safety is important to us as we stretch your comfort zone, discover your strengths, improve your skills and help you prepare for your upcoming event. 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.
And for 2024...we are offering a gravel skills camp in March AND an off-road triathlon skills camp in April.
The goals of the Graveland Off Road Triathlon camps are to help you safely and confidently ride off-road by teaching you correct bike handling skills and how to correctly navigate the rugged road under your tires. Our off-road skills camps are open to all fitness levels, however we do ask that you have enough endurance and fitness to comfortably ride for 3 hours. We held a small gravel camp last year and it was well received. The camps are designed to help you work on your off-road climbing, descending, body position, cornering, body position and bike handling skills. To ensure that you can apply your skills to real-world situations, we are combining the gravel camp with the Southeast Gravel Grinder and we are combining the off-road triathlon camp with the Whitewater off-road triathlon.
Within each camp, we will take you to specific features of the coures to help you work on your bike handling skills so that you can leave camp with improved confidence, skills and safety while riding your bike on different types of terrain. You will also learn about tire choice, optimal tire pressure and how to care for your gravel and mountain bike. Both camps will include optional run workouts.
To learn more about our camps and to register, click HERE.
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.
8:30-9:30am - Long Course Swim at Westside Aquatic Center (technique and skills) 11am-12:30pm - Run workout at Furman (hills - strength and posterior chain activation) 2-4:30pm - Tour of Boyd Cycling followed by a bike skills and terrain management discussion
We have a great group of 10 athletes, with over half first-time Trimarni campers. We love returning campers but we also really enjoy having new ears and eyes to absorb new skills and information. Every Trimarni camper received Amp Human PR lotion (3 packets), Run In socks and a Trimarni water bottle. At the end of camp, every camper received a gift from us. We started the morning with an hour long course swim focused on the technique and skills. After the swim, we had a short break before a late morning run workout. We are passionate about building strong and economical runners off the bike so the run workout included hills, strides, bounding and best EZ pace running.
Our afternoon session was at the Boyd Wheels facility. We had a very informative tour, learning about how the wheels are produced in-house and the great attention to detail to each wheel. We finished off the afternoon with a discussion on bike handling skills and terrain management.
Day 2 Saturday:
8:30-9:30am - Long Course Swim at Westside (open water focus) 11am-2pm - Bike workout from Travelers Rest (terrain management and skill focus) 2:30-3:15pm - Run workout (pacing, form)
The goal of our early season camp is to help our campers develop and/or fine tune their skills in route to their upcoming early season events. Our morning 1hr long course swim session was entirely focused on open water skills and race day simulation. During our 3-hr ride, Karel took every camper through specific descending, cornering, u-turn and climbing skills to help with safety and confidence on two wheels. After the sectioning session, the athletes did a 5-mile TT on rolling terrain to put all the skills to good use. Then it was time for a 25-35 min brick run with a bit of spice (long hill). Travelers rest was busy so we enjoyed the vibe as if it was race day. Everyone was amazing and worked really hard and applied all of their new skills to the workouts.
Day 3 Sunday:
9:30-11:30am - Run/Bike/Bike/Run/Bike/Run/Bike/Run/Bike/Run at Furman Transition practice The inaugural 2023 Trimarni camp duathlon x5.
We know that the majority of triathletes do not practice transitions in training and if they do, it’s never with the high heart rate, nervous and pressure that you feel on race day. For the last workout of our 3-day early season camp, our campers had ten opportunities to practice transitions with a Run/bike (course recon) bike/run/bike/run/bike/run/bike/run workout. The bike course was around 2.8 miles and our campers had an opportunity to get their heart rate up on the hills and work on bike handling skills like cornering. For the almost 1-mile run, they had to climb a steep hill before settling into a steady rhythm. Only to do it all over again…and again, and again and again, etc. We also had a designated mount and dismount line. The workout was over 90 minutes total and the athletes collected almost 15 miles of cycling and 5 miles of running. I’ll be honest, their transitions were very rusty to start 😵💫 with lots of mistakes and fumbles but toward the end, everyone mastered their transitions with confidence. Mission accomplished. We really enjoyed working with this group of athletes. They learned, applied and worked hard. We had all different levels and everyone felt included and supported.
We'd love to have you at a future Trimarni camp. Here's a video sharing a bit more about our camp.
Riding gravel is all the rage these days. Some perks include a change in scenery, being in nature, and discovering new roads and routes. More so, many people are switching from road to gravel biking due to far fewer cars/trucks. Although the chances of experiencing motorized traffic is very small on gravel roads, there's a greater risk of crashing due to the uneven surface under your wheels.
I learned this all too well in 2021 when I had two crashes within a few weeks in my first few months of riding my gravel bike. Although I had fitness to ride my bike, I lacked the skills needed to take my bike off road. Riding a gravel bike off road requires a very different skill set than riding on the road. I'm happy to report that with a lot of help from Karel, not only have I become more confident on my gravel bike (and no more crashes!) but I've also learned how to ride a mountain bike on very technical terrain - and haven't had any major crashes or accidents.
And not all "gravel" is created equal - neither is tire pressure. There are silky smooth dirt roads and then there are washboard-like roads which will have you bouncing uncomfortably on and off your saddle. Add in climbing and descending, tight turns on loose rocks, deep sand, and peanut-butter clay, you may find that gravel riding is much harder than it looks on social media. Oh and don't forget to add in riding over puddles and water crossings. You never know what you will get when riding off road. Additionally, risk of heat stress, fatigue and bonking is also greater than on the road due to the lack of "convenient" stops to refill bottles and to restock edible fuel.
The purpose of this gravel skills camp is to help you become a safer, more skilled and confident cyclist. The truth is that riding a gravel bike is very different than riding on the road. On gravel, you can't just sit on your bike and pedal, especially when you are riding on sand, mud, loose gravel and roots. Weight distribution and surveying the ground in front of you are very important on technical terrain. Whereas you may be able to get away zoning out and sitting on your road or tri bike while being stiff and rigid, gravel riding requires you to stay relaxed and to react dynamically to the ground under you, so your bike can float freely under you. When you watch experienced gravel riders, you'll notice that they are rarely sitting - there's a lot of standing, hovering, moving the hands into different positions on the handlebars/drops and weight shifting. The key is making small adjustments to stay stable, safe and in control.
This camp will be divided into two distinct sections - developing skills and then applying the skills. You will have the opportunity to work on specific bike handling skills - like body position, descending, navigating curves and turns, riding through water and on single track, climbing, braking and pedaling mechanics. You will also learn about the inner workings of your bike like tire pressure, tire choice and cleaning/maintenance.
By attending this camp, you can expect to learn a lot. By mastering fundamental gravel cycling skills you will be able to feel confident and safe on any type of terrain, while keeping a smile on your face because you are having fun.
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!
We find it beneficial for our early season campers to participate in a race on the last day of camp. It's a great opportunity to dust of the rust in an early season race, applying everything learned from camp. Not surprisingly, every time we combine a race with a camp, our campers do incredibly well at the race. By removing any expectations or pressure to perform, our campers can simply focus on the small details while staying in the present moment. If only athletes could do this at the longer distance races and not get so overwhelmed by outcomes! 😁
We also find great value in doing a "short" distance race. For many long distance triathletes, short races become "not worth it" and are brushed to the side in favor of more training for half or full distance triathlon events. But in the short events, there's less breakdown and risk for setbacks alongside so many incredible opportunities to go through the motions and emotions that are experienced in long distance racing.
Karel's knee was bothering him running last week so he stayed on the sidelines to cheer for our campers and I decided to race. My last sprint triathlon was in 2006 and my one and only triathlon with a pool swim was in 2003. I was excited to set out of my comfort zone and do something that was unfamiliar to me. Additionally, with predicted temps in the 30's, I knew this race would really be uncomfortable for me.
Human instinct tells us to stay safe in our comfort zone but I don't think I'm wired this way. Maybe it's a swimmer thing (as swimming is not the most comfortable sport) but I enjoy putting myself in new and unfamiliar situations. There's always a bit of nervous and apprehension but I love the feeling of being challenging. Although I don't always enjoy the discomfort of uncomfortable situations, I crave the feeling of satisfaction when it's over. Perhaps that's why I've completed 17 Ironman distance triathlon events.
Over the past year, I've put myself in a lot of different uncomfortable situations but I knew that this sprint triathlon would test me in ways that I've never been tested before. With a predicted race morning temperature of 33 degrees, I found myself thinking "how am I going to do this!?!?!"
In the afternoon of our third day of camp, Campy and I got in the car to drive the bike course. We drove the last four miles of the course in route to the aquatic center to pick up my race packet and then the first 10 miles on the way home. Not knowing the bike route brought a little anxiety prior to the race but after driving the course, I felt much more comfortable knowing where the turns were as well as the descends and hills.
With my last triathlon happening 6 months ago, it took some time to pack my transition bag but it felt good to have to go through the stress of packing for a 3-sport event. Karel worked on my bike while I was out to make sure it was race ready. I ate similar meals/snacks to what I would do for a long distance triathlon and kept with a normal routine of getting to bed early and clearing my mind by watching something on Netflix. I was asleep before 9pm but that early morning alarm was still a shocker to the system.
I woke up at 4:45am and had my typical long workout/pre-race meal of a bagel w/ peanut butter and jam a few spoonfuls of yogurt. I dressed myself in layers to stay warm and I spent some time foam rolling and doing a few of my go-to ECFit moves before we left the house at 5:15am. Unlike normal training, having a routine and sticking to a tight schedule is something that you only experience on race day. Plus there are the swings of emotions from "why am I doing this?" to "I'm excited to race."
We cranked up the heat in the car and during our 15-minute drive, I kept my mind free of negative thoughts. This was really helpful as I knew once I started to get into a negative spiral of thoughts, it would be hard to get out of it. I made sure to keep myself as warm as possible while setting up my transition area - although I was still a little cold.
Having thought of all the possible clothing combinations for the bike, I decided to go with a tech shirt, long sleeve jersey and vest. I draped the items on my bike handlebar so that it would be easy to put on each item. Even though I wanted to have a quick transition, I also wanted to have an efficient transition. I also had a large towel to dry myself off as well as a small towel to stand on after the swim to keep my feet from getting too cold. I had one pair of Hot Hands (which I've never used before) for my shoes (under my toe covers) but my athlete Therese saved the day and gave me two more to put inside my gloves. I jogged to get my chip and still couldn't get myself warm but once I stepped into the aquatic center, I finally felt warm. Just that quick change in temperature changed everything. It was the relief needed that no matter how cold I was going to be, I knew that the cold feeling wouldn't last forever.
My style of racing is to get stronger in the back half of long distance racing as it takes me a while to warm-up so I knew it would be hard for me to go hard from the beginning as the distances were too short for my physiology and how I've trained my body for the past 16 years (400 meter swim/14-mile bike/3-mile run). I made sure to get in as much of a warmup as possible so that I could swim somewhat hard from the start of the race. I did my stretch cord exercises that I normally do before I swim in training and then I was the first one in the pool for a ~10-minute swim warmup. I found it really important to get in the water before the race as my body would not allow me to go hard without some type of swim warm-up. Several of our campers joined me and nearing 6:45am, the pool had several more athletes swimming. I practiced snaking under the lane line as well as diving in.
Nearing 7am, the race director told us that this would be a very tough and miserable race but that we were all strong enough to do it. I lined up near the front as it was a seeded start and I was racing in the open category. I was the 5th athlete in the water and just like that, the race started.
I had one girl swimming strong in front of me so that was great motivation to keep me pushing. I didn't focus on any times/paces/watts throughout this race as my focus was staying present and just going through the motions of racing. It felt a little strange swimming with so many eyes of the other participants watching from the pool deck but I stayed focused on the girl ahead of me. She was really fast and I was unable to catch her.
As I was nearing the end of the 400, I started to get scared about what was about to come. Although I warmed up in the pool from my effort, as soon as I pulled myself out of the pool and ran outside, the shock of the cold on my wet body nearly took my breathe away. I even said outload "OMG this is crazy."
I removed my swim skin and dried off my shorts and my sports bra with my towel and then put on socks, my shirt, long sleeve jersey, vest, gloves, helmet and cycling shoes. I jogged my bike to the mount line and headed out to the coldest bike ride of my life.
The girl ahead of me was several minutes ahead as she had a quicker transition than me but I wasn't focused on her as I was cold and I didn't want to make any careless mistakes. My upper body was somewhat comfortable but my thighs were so cold, it felt like knives sticking into my legs. I was hoping that as the ride continued, I would get warmer and although my upper body felt ok, my hands got colder and colder. It was hard to grip my bars and change my gears so my focus was on staying safe. It was really hard for me to push hard as my body wasn't really working well but I stayed focused on whatever I could control. I ended up passing the girl ahead of me in the first few miles (she was on a road bike) which gave me a little energy boost. The downhills were hard because I was so cold and couldn't use my bike skills like I wanted but I still tried to execute the best I could on the course. Although some of the roads are normally really busy, traffic control was great, the course was well-marked and I didn't find any issues in the course - the roads were quiet.
The bike ride was short compared to what I am used to racing so I kept reminding myself that it would be over soon. I sipped on INFINIT in my hydration bottle (trying to take a few gulps every 15 minutes) throughout the bike. As I was nearing the end of the bike, my feet were actually a little warm and I didn't want to remove them from the shoes but I knew it would be beneficial to practice a flying dismount so I made myself remove my feet from my shoes and perform a flying dismount at the dismount line.
After running my bike to my rack and racking my bike, I went to unclip my helmet and I could not feel my hands. I tried and tried to unbuckle my helmet but I could not get my hands to work. Karel told me to come to the fencing and he would help but I didn't want to get in trouble for outside assistance. He told me that it was ok as others were getting help with things so I had him undo my helmet as my hands were not working. It took time for me to put on my shoes and hydration belt. Although I didn't need my hydration belt for the run, I wanted to rehearse everything as if it was a long distance triathlon. I put my gloves back on as I was still a bit cold but I removed my vest and jacket as I knew I'd warmup on the run.
I was the first female out of the transition area and almost missed the exit out as I was so disoriented from being so cold. I kept a smile on my face because I felt so accomplished from finishing the bike. I really only had one speed for the run and didn't push it because well, I wasn't able to find any more gears. I just ran what I felt was strong in the moment. The run course was a two loop run with a fun off-road hill in the middle of each loop. I really enjoyed the run. I was passed by the girl who beat me in the water around half way in the 2nd loop and she was flying. I finished the race feeling accomplished and went out to cheer for our athletes.
Although I had nightmares of the cold for the next 48 hours, the feeling has passed and this race is now an experience in my catalog of racing.
Life is hard and sometimes it's really difficult. Life forces us to deal with a lot of uncomfortable situations and experiences, along with other uncomfortable emotions like pain, loneliness, fear, worries, anxieties, frustration and sadness. As an athlete, sport gives us opportunities to experience similar emotions - but in the context of doing something that we enjoy. If we always avoid uncomfortable, new and unfamiliar scenarios, there's no growth. Racing gives us the reason to embrace challenges.
I survived the race. I went through the familiar motions of racing but I also proved to myself that I am a lot tougher than I ever thought I could be. Feeling uncomfortable is a sign that you are trying. Don't be scared of being uncomfortable. Stepping out of your comfort zone is how you improve, develop and grow. Be motivated by self-growth.
With so many training routes available to us in and around Greenville, SC. no two Trimarni camps are ever the same. With several returning athletes to our 2022 Early Season triathlon camp, we made sure to give our athletes new workouts, new routes and new experiences.
Every Trimarni camp includes the following: -Safe run and cycling routes -Specific structured workouts (swim/bike/run) -Proper recovery and nutrition focus -Education -Specifically designed routes so that no one is too fast or too slow -Terrain management execution -Skills, technique and form focus -Race specific tips
Our campers settled into Greenville, SC. on Wednesday afternoon/evening and we started our first day of camp bright and early on Thursday morning. The day before camp is always a bit hectic for me as I'm packing swag/goodie bags, printing off liability forms, triple checking the weather and pool reservations and answering any last minute questions from our campers. I always send out an itinerary before our camps so that our athletes know exactly what to expect - from where to met, what workouts they will be doing and what to bring to how to fuel and eat throughout camp.
Day 1 90-minute long course swim 3-hour ride 40-minute run
We started the day at 7:30am at the Westside Aquatic Center. I reserved two long course lanes for our group. Prior to getting in the water, I handed out the goodie bags filled with products from some of our amazing partners. I ordered the cutest reusable bags for the items - each bag had a specific animal/nature print on it.
For the group swim, we started off with a warm-up and then spent some time working on technique with a series of single arms drills. We finished with 8 x 50's strong effort at the end from a 'dead' start (no pushing off the wall) to simulate open water swimming.
After the swim, we had a short break for the campers to refuel and get ready for the bike/run workout. We met at Furman University by the amphitheater at 11am and spent an hour in an empty parking lot working on bike handling skills. Knowing the confidence (and safety) that comes with proper bike handling skills (like sudden stopping/braking, u-turns, getting out of the saddle and high speed cornering), we made sure our campers had an opportunity to work on their skills before heading out to real world conditions. We took a short break (~20 minutes) to have a snack before heading out for our ride. Although we were out for 3 hours, some of this time was spent talking about specific terrain management execution to help athletes ride more efficiently over rolling terrain and punchy hills (without losing speed/momentum). Thankfully, we have so many different types of terrain that our campers are constantly applying and learning new skills.
After spending a little time back and forth on one stretch of road with a series of rollers, we rode to our "main set" out and back. This ~10 min stretch of road included a few twists on a somewhat flat (bumpy) road and then it included a short climb with a few gentle switchbacks. Our athletes rode this section (out and back, up and down) 3 times with several opportunities to work on climbing, descending and cornering.
When we returned back from our ride, it was time for a run. It was getting warm out and for several of our campers, this was their first "warm" workout outside so we needed to be mindful to not overstress the body.
The run workout was a short warm-up followed by 3 rounds of (3 min steady, 2 min strong, 1 min very strong w/ 30 sec walk between). After each round, 2 min best easy pace. We stayed on one side of the Furman lake so that everyone could see one another and support each other. The campers ran really strong and accumulated several running miles after a packed first day of camp.
Day 2 90-minute long course swim Run-bike-run-bike-run-bike-run
The morning started off a bit cool outside so we were happy to be swimming indoors. Our campers arrived with their race kits on (and swimskin) to get a feel of swimming in their new race kits. With the race on Sunday, we used this swim as a "race rehearsal" and practiced a few race strategies specific to the Sunday race. With this being a pool swim to start the triathlon race, we had our campers practice diving, jumping or sliding in to figure out the best strategies to start the race. We then practiced getting out of the pool to simulate the elevated HR from transitioning to swim to bike. Lastly, we practiced "snaking" under the lane line. We had our athletes start close to one another to feel like they were in a race and they practiced turning on the wall and then moving into the next lane. For some, they felt more comfortable going under the lane line into the next lane prior to turning. This was great practice for everyone as they gained a lot of confidence going into the race. We then finished the swim with a bit of pulling since the race rehearsal practice was of high intensity.
Because of the weather, we needed to change our original plan of doing a run after the swim and then an afternoon bike. We told our campers the night prior that they would be doing a "fun" mega brick workout. With wind gusts up to 30 mph and colder conditions (40-50s), our mega brick would give them a quality workout in a safe environment.
After a break to refuel, we met at Pointset Park for the brick. The athletes started off with a 15-minute run and then got on their bikes for 3 x 8 minute big gear repeaters on Paris Mountain (descending down for recovery). After the BG work, back to the park for 3 x 3 min strong effort running up a steady hill w/ EZ jog between. Then back on the bike for 2 x 10 min up Paris Mountain (alternating 2 min choice, 2 min BG) w/ descend down for recovery. Then another run - this time "only" 2 x 3 min strong effort up the hill. Then, a climb up Paris mountain (~2.2 miles). The wind wasn't too bad since we were covered by the trees but there were a few gusty segments as we were descending. It was great practice for everyone to work on the important skills of descending on switchbacks, with gust/side winds. The last run was an EZ jog.
In total, the athletes did almost 45 minutes of running and almost 2 hours of riding (~3300 feet elevation gain in 19 miles). It was a mega brick and our athletes finished feeling very accomplished.
In the evening, we had our typical pizza party with delicious pizza from D'allesandro's. I always look forward to our pre-race and camp pizza parties as it's a chance to talk to our athletes in a more relaxed setting.
Day 3 3 hour ride 20 min run
We went from summer to fall to winter over 72 hours. It was a chilly 40-degree start to the morning but we have no shortage of hills where we live to warm up the athletes. We used the first hour as a warm-up and rode to our "out and back" segment where the campers had 3 efforts to ride in the TT position and ride up and down a steady long climb. It was a quality workout and everyone worked really hard. It was great to see the athletes support one another and showcase their resiliency and strengths. For some of our repeat campers, it was great to see how much their skills (like descending) have improved over the years!
After the ride, our campers did a "pre-race" 2-mile run on a concrete track with 100 meters fast strides to finish each loop. Although Saturday was a "short" day of training with only 3.5 hours, our campers had to pick up their race packets in the afternoon (and drive the bike course) and prepare for their race on Sunday!
Day 4 - Sprint Triathlon!
I'm so proud of our athletes. Not only did they complete a sprint triathlon on the last day of their training but they raced in very cold conditions - 33 degrees! We didn't have one complaint by our campers and everyone showed up prepared and focused. With the pool swim to start, our campers felt very prepared because they practiced their starts, turns and exits on Friday. On the bike, our athletes were prepared with Hot Hands (to keep toes/hands warm), towels and dry clothes to layer up on the bike. For the run, our athletes wore their hydration packs/belts similar to a 70.3 so that they could practice going through the transitions similar to a long distance race. Even though this was "only" a sprint, everyone (including myself) went through similar motions and emotions similar to a long distance triathlon. From the very early alarm to pre-race nutrition and laying out gear, this was a valuable opportunity to "dust off the rust" and race. After everyone finished, we went for an easy jog on the course and cheered on the other athletes before the award ceremony. Every athlete on our team received an award (with one 4th place just off the podium) which was the bonus to a fun, educational and incredible 4-day training camp.
I love every camp experience for our athletes but this recent camp will be one that I'll never forget.
Our athletes were constantly being thrown out of their comfort zone yet no one complained. It was incredible to see their resiliency day after day. Everyone stayed mentally strong and focused, no matter what obstacle got in their way.
Earlier this week, Karel and I traveled to Pelham, Alabama for a 1.5 day private mountain bike skills camp/clinic with Lon from Single Track Skills. I'll write more about that experience in my next blog but the opportunity to work with a professional coach was an incredible investment of our time, effort and money.
Since 2014, we have organized, planned and executed over 15 group camps. While our training camps are fun, memorable and challenging, there is a common theme for every Trimarni training camp - bike skills and terrain management.
The convenience of the indoor bike trainer has created a false sense of confidence with regard to bike handling skills - especially among triathletes who ride triathlon (or TT) bikes. It's easy to build fitness indoors but it's impossible to improve bike handling and terrain management skills. The moment you begin to climb a steep hill, descend or take a tight corner (or u-turn), your FTP (or power) number is of little benefit.
At my mountain bike skills camp/clinic, I was learning a diverse new set of riding skills to help me ride safely, confidently and efficiently on challenging terrain. Because these skills are not developed naturally and will require time, practice and patience, I know how to work within my current skill set and how/where to improve.
Thankfully, this doesn't apply to triathletes as there are no rock gardens to navigate, off-camber turns or roots to ride over. Because triathletes ride on pavement, the set of skills needed to ride safely, confidently and efficiently are somewhat easy to learn (and there aren't a lot of them to learn). However, triathletes would much rather obsess about power numbers and miles ridden and spend money on carbon upgrades, dual-sided power meters and race wheels than to invest in improving bike handling and terrain management skills. A skilled cyclist on a mediocre bike will likely outperform an unskilled cyclist on an expensive, top-of-the-line bike. The same is true for a skilled cyclist who may not be as strong as an unskilled cyclist. Just because you can push a lot of watts on the indoor trainer, this doesn't mean you are exceptional at riding your bike outside.
As a coach and athlete, I know there are far too many athletes who experience great anxiety, stress, worry and fear when it comes to riding outside. I also see a lot of athletes perform below their athletic potential because they lack basic, fundamental bike handling skills and terrain management awareness.
It doesn't matter if you are training for a pancake flat bike course or a hilly, technical and challenging course. If you want to ride stronger, faster, smarter and safer, you owe it to yourself to invest in a bike-focused training camp.
We have a few spots left in our three group training camps for 2022. Our first camp is April 1-3rd in Greenville, SC and it is a bike skills climbing camp. Our camps are open to the public - you do not have to be a Trimarni athlete to attend.
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 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.
We held our very first triathlon training camp in Clermont, Florida from Feb 27th-March 2nd, 2014. For several years I had dreamed about putting on a training camp but it took me several years to have the confidence (time and energy) to finally make that dream come true. After six years of Karel working as the GM of the Trek Store in Jacksonville, FL. there were some changes with upper management and we decided that the timing was right for him to take the courageous leap to work with me at my small business, Trimarni Coaching and Nutrition.
To be honest, we really had no idea what we were doing when we put on our first camp. We had no experience holding group triathlon camps and we had never attended a group triathlon camp. But somehow, we made it work. We learned a lot and found new ways to making the camp experience even better for the future. Thankfully, our campers had fun, they learned a lot, everyone was safe and we continued to coach all of our campers for many more years! And for those who we no longer coach, we are still friends with everyone who attended our very first triathlon camp. They will always hold a special place in our hearts because they trusted us when we had little group camp experience.
A few months after our first camp, we moved to Greenville, SC. We quickly learned that our new town would be the perfect playground for future training camps. Although we returned to Clermont, FL for several more group training camps, Greenville continues to be the perfect location for group training camps.
At our first group training camp, we finished the camp by having our campers participate in a mock triathlon. We set up the course and even had a transition area. We loved the idea of having our athletes apply their new skills to a "race" scenario while also proving to themselves that they could complete a triathlon after several days of structured training. In 2015 we returned to Clermont for our group training camp and all of our campers completed an Olympic distance triathlon on the last day of camp. Participating in a sanctioned triathlon was the perfect ending to camp as it helped our campers build confidence and excitement for their upcoming racing season.
Over the past seven years, there have only been three early season camps that did not have a race at the end of camp. It's been a few years but we are so excited to finally return to our roots of having our campers participate in a triathlon on the last day of camp.
We love putting on an early season camp because it's a great way for athletes to dust off the rust after a long winter of training. For many of our campers, our camp is the first time that they can safely ride outside. There's nothing better than that first outdoor training session when you can feel the spring air on your face and warm sun on your neck when training outdoors. Additionally, being in a group environment can make training so much more fun as you have accountability and support for your fellow campers.
Our early season camp is a fantastic way for athletes to learn new skills, accumulate some good training miles and to build off strengths and to recognize areas of improvement. Stepping into a different training environment can also help spark motivation for the season ahead of you.
We combine our early season camp with a race because it's a safe and fun way to put our campers into a race environment. As part of your camp registration you get a free entry into Andy's Race. Plus, athletes will often perform at their best when they race with no expectations or outcome goals. We have had many best-ever, PR performances from our campers at the race on the last day of camp! Our campers can go through the motions and emotions of racing without the typical nerves and expectations that athletes often bring to early season races. More so, our campers get to share the race experience with their new friends/campers - knowing that everyone is doing something epic by completing a sprint triathlon on the last day of camp. Seeing our campers cheer for one another and share the race experience together is one of the best parts of our early season camp. And we love it when our campers are able to apply their new skills and strategies (learned at camp) to the race. Every camper leaves camp sad that it's over but confident and excited for upcoming training sessions and races.
To meet the criteria for this camp, you should have enough endurance to ride your bike for at least 3 hours on hilly terrain, you can train for at least 3 hours a day (total) for the duration of your camp (two or three workouts a day) and should arrive to camp with at least 6 months of consistent training (and fitness) to get the most out of this camp experience. Your health is important to us, thus the criteria. We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps to meet your individual needs. Please reach out and we can discuss some options for you.
To learn more about this camp from April 7th-10th, 2022, click HERE.
After much request by triathletes, we are now offering a group cycling camp. This camp is limited to eight athletes to ensure plenty of one-on-one attention.
Athlete is preparing for a triathlon. This athlete spends months training in order to feel prepared for this event. This athlete invests into coaching, the latest recovery gear, equipment and nutrition strategies in order to optimize performance.
But come race day, this athlete is unable to perform to his/her potential because this athlete never learned (and mastered) basic bike handling and terrain management skills. Less fit athletes are going faster because of better skills and riding techniques.
Learning, improving or mastering your bike handling and terrain management skills should not be something you only practice on race day. Because many cycling skills are not intuitive and can not be learned on an indoor trainer, improve your safety, confidence and fun-factor when riding your bike by investing in our bike skills climbing camp.
This camp is designed to help you work on your climbing, descending, terrain management, gearing and bike handling skills. All fitness levels welcomed. However, you will be climbing hills as part of your skill work so we ask that you have good endurance and strength to be able to safely climb various grades/inclines.
While you will be performing your skills in real-world situations (which will bring some fatigue and soreness to your legs), this camp is not designed for accumulating a lot of riding miles. At this camp, you are accumulating new and improved skills. The miles that you will cover at camp will help you improve your bike handling skills so that you can leave camp with improved confidence, skills and safety while riding your bike outside on all types of terrain. We welcome road and/or triathlon bikes at this camp.
Each day of camp will have two distinct sessions. The morning session will be skills, drills, technique and education. The afternoon session will take you to different terrain to put your practice into effect. On the last day of camp, you will have the opportunity to put all of your skills to good use by climbing up and descending down a mountain! Don't be scared/worried - we will help you feel prepared, confident and safe!
Is this camp right for you?
You never learned (or mastered) basic bike handling skills like shifting gears on variable terrain, standing out of the saddle, riding one handed, sudden starting/stopping, u-turns, descending and climbing.
You have great fitness on the indoor trainer but when it comes to riding outside, you can't seem to ride to your potential.
You don't enjoy riding your bike outside because you feel scared, exhausted or uncomfortable.
Riding in a new environment/course/terrain makes you feel tense, scared and anxious.
You don't feel comfortable riding your bike around other cyclists.
You want to get more out of your cycling abilities but you can't do it on your own (and where you live).
You struggle to ride in challenging environmental situations - wind, rain, hills, heat, cold.
You want a decisive advantage over your competition to ensure that your hard work pays off on race day.
You want to learn how to master basic bike handling skills to make riding outside more enjoyable and safer.
One of the main reasons why we moved to Greenville, SC was because it was incredibly bike-friendly. With countless country roads, we have endless biking routes to choose from - right from our doorstep. Unfortunately, this isn't the case for many triathletes. Because we used to live in Jacksonville, FL (prior to our move), we understand the worry, concern and anxiety that comes from riding outside. Additionally, due to the advancements of indoor trainers, indoor stationary bikes and reality training apps, many triathletes lack the skills, confidence and balance to safely ride outside due to always training in a controlled environment. A trainer is a wonderful tool but it does not allow you to manage rolling terrain, descending, climbing and basic bike handling skills like braking, standing out of the saddle, u-turns, cornering and balance.
When I moved to Greenville in 2014, I was not a fast, confident or strong cyclist. I was scared of riding downhills and I was constantly fearful of routes that I had never been on before. I craved familiar and what was within my comfort zone. But overtime, I had to challenge myself in order to become a better, safer and stronger cyclist. With a great teacher (Karel), my skills improved and I was able to enjoy cycling so much more - and my triathlon bike times significantly improved!
Just because you can ride a bike doesn't mean that you really know how to ride. If you never learned basic bike handling skills and you predominantly train indoors, this can greatly affect your riding performance (and ability to improve) as well as your outdoor riding enjoyment and safety.
To improve your skills, you need to practice regularly but more so, you need to learn the right ways to master the skill (which will likely place you in a sate of discomfort or fear as you learn something new). Don't wait until race day or your warm weather training to find yourself in a scenario where your bike handling skills are not up to par with your fitness abilities.
For more information and to register, click HERE. CAMP DATES: April 1st-3rd, 2022. Limited to only 8 athletes for individualized attention.
DAY ONE As with many of our campers, we had to change our tentative training schedule due to weather. With tropical storm Elsa making her way up from Florida, the weather forecast had us worried. To play it safe, we swapped a few things around and thankfully, it all worked out.
We started the morning at 9am for a 75-minute long course swim workout at the Westside Aquatic Center. We reserved three lanes for our campers. We like to start each camp with a swim workout as it's a nice way for the athletes to settle into camp and to release any nerves or worries. We mostly focused on technique with a series of drills w/ toys (ex. snorkel, buoy, fins, paddles, kick board) and finished with some open water specific work (ex. sighting).
After the swim, the campers had a short break before we met at Trailblazer parking lot around 11:30am. Most of our campers stayed at the Swamp Rabbit Inn in TR, which was just a 1/2 mile from where we started and finished our bike/run workouts at Trailblazer Park. Hoping to miss the predicted afternoon shower, we had a quick turn around from swim to bike. The athletes were advised to have a recovery snack and meal after the swim but the main recovery would happen in the late afternoon/evening due to a packed first day of camp. Campers also had a varied mix of sport nutrition products from NBS, Infinit, Skratch and other various products that I collected from Run In to keep our athletes fueled and hydrated.
We biked out on the trail to the country roads, headed toward Marietta and then to Pumpkintown. Right on River Road and we made our way to River Falls. I absolutely love this 5.6 mile loop that I discovered during our last GVL WBL group bike ride. The loop has a little of everything - a climb, descend, a flattish fast section and then a section to recover. We broke into small groups to keep everyone safe getting out to the loop and then we did 3 loops on the course - the first was a get-familiar loop, then heavy gear on the climb and then a 'best effort' time trial. The campers did amazing. To make things even more fun, on the last loop, we had our campers do the climb twice so that they finished on the top of the climb at Eedee's car. After the ride, we made our way back to Trailblazer Park for a run off the bike. The bike was ~3:20 and ~56 miles and close to ~3000 feet elevation gain. Everyone did a great job managing the terrain.
For the run off the bike, we had everyone do a 45-min form focused run. The loop was 1.3 miles and they reversed direction at the end of each loop so that they could see one another and cheer each other on. Although they were tired from the first full day of camp, everyone did a great job focusing on good form, fueling, hydrating and rhythm on our undulating terrain. We always encourage our athletes to take "reset" walk/stop breaks so that was a theme throughout our entire camp to help reduce the residual stress to allow for good form running.
Day one ended just before 5pm, which made for a packed first day.
DAY TWO
We had another swim on the schedule for day two but a bit earlier to start the day. The campers arrived around 7:40am for a 8am-9:15am long course swim workout. This swim was a bit more specific so after warming up and spending some time on technique, it was time for the main set - which was a ladder or pyramid, depending on the lane/fitness abilities. After the swim, we all headed over to Furman for a run workout. We parked near the amphitheater which allowed us to be close to bathrooms, and our cars, so that everyone could stay well fueled and hydrated throughout a very humid, 75-min run workout. We started with an easy jog around the lake and then woke up the posterior chain with 3 rounds of hill strides (10, 20, 30 sec w/ easy jog down). After the hills, another jog around the lake and then it was time for the main set. The campers had a steep hill to climb on the back side of the Furman lake, followed by strong running downhill. Then to the bell tower and back where this section was a reset. Each loop was a little over 1/2 mile and they repeated the set for three times total. Afterward, another loop around the lake for a quality 75-minute run workout.
We gave the campers a little bit of time to rest, recover and refuel before an afternoon bike session. We met at 1:30pm at Trailblazer park and headed out the same way that we did on day one and headed to our ~5 mile loop. Our campers did two loops working on terrain management but overall, this was a lower stress ride. Although our terrain is never easy and brings effort no matter where you ride (unless it's the swamp rabbit trail), we wanted our athletes to finish the ride feeling better than when they started (which they were all pretty tired when they started). Somehow we missed the rain as the sky was turning pretty dark. We finished the 2.5 hour ride around 4:30pm which concluded day two of camp.
DAY THREE
It's going to be a great day of camp when you get to swim in the open water at Lake Jocassee. We all caravanned to the lake and parked at the Kayak station off Bootleg road. We started the morning with a 70-minute open water swim workout. After a 10 min out and back warm-up in the cove, the athletes did 2 x 20 min loops (with sighting "polls") with a little rest in between. We then finished with 3 short out and back sections around a poll as build to strong. After the swim, it was time for a run.
There's no getting around it but a run at Lake Jocassee is going to be hilly. Really really hilly. Our athletes had 3 x 30 min out and back loops with each loop starting on a big long hill out of the parking lot. The loops were as follows: Steady, strong, steady. Walking was absolutely allowed and encouraged. The weather started out hot and humid but we were greeted with a wonderful downpour on the last loop of our run. The athletes were very strong and never gave up. We had planned to enjoy a dip in the water too cool off after the run but the rain shower took care of that for us.
As for the afternoon, the campers were encouraged to rest, relax and refuel. Several of them made a visit to Run In to visit Dane - our shoe fairy :) Then it was time for our traditional camp pizza party (with 10 delicious pizza's from D'Allesandro's).
DAY FOUR
With this being day four, our campers were very sore and tired but they also brought a bit of excitement to the workout as it was the last day of camp. We left Trailblazer Park around 7:45am and headed out the same way that we had gone the past two rides. We continued on Pumpkintown to the very end and crossed Hwy 11. We had a quick SAG stop at the gas station before we started our 12-mile "climb" to the Eastern Continental Divide. We picked this route as it has a lot of characteristics similar to the Ironman Lake Placid bike course. The 12-mile segment to the divide has three distinctive sections. The first is a 3-ish mile section with several switch backs. Then we have a ~3-ish mile section of longer rolling hills and descends. Once we cross a bridge, the last section of 3.8 miles is the longest and most steady section of climbing. After everyone made it to the top, we regrouped and headed back down. Whereas it took the campers at least an hour to 75 minutes to get to the turn around at the top, it was a fast and fun ~40 minutes (or less) to return back to the gas station. Several of our campers are still gaining skills and confidence on downhills so we helped them out, especially on the switchbacks and steeper segments. I had a big sigh of relief when everyone made it back to the gas station/SAG stop in one piece. We then headed back for the last 22 miles to conclude all of the biking at camp. The campers finished with ~71 miles in ~4.5 hours of riding (with ~5000+ elevation gain). After the ride, a 2.5 mile loop (with one last big hill because, why not :) + extra so that everyone finished the run together with around 25 minutes of running.
We are so proud of our campers. They really impressed us. Although this camp was by design, an intentional training overload, our campers would not have been able to safely tolerate this load without all of their consistent, previous training. Camp, like racing, is the fun part where you get to showcase your hard work...most of which is lonely, monotonous and tough because it occurs behind-the-scenes, when no one is watching.
After eight years and 14+ group triathlon camps, we have learned the importance of having a plan B. Whether it's for rain, snow, a cancelled reservation or some other type of unforeseen circumstance, we have learned that things will not always go as planned. Over the years, we have been rather creative with our plan B scenarios. At our group camp in Clermont, FL last year (just before the pandemic took over), we came up with a long bike/run workout for our 20 campers, in place of our scheduled Olympic distance race that got cancelled at the last minute. In April 2019, rain forced us to change up our planned triathlon practice workout for the last day of camp. Instead, our campers had a great group run workout followed by a swim at Furman (with some fun relays). In March of 2018, weather turned our long ride into a morning indoor workout of strength and relays - let's just say that our campers may have enjoyed it a bit too much as there were so many laughs. After the workout, the weather cleared and we were able to get in a chilly afternoon bike followed by a run. I still think back to our very first camp - back when we had no idea what we were doing - and it rained on the first morning of camp. We quickly had to adjust from a swim/bike workout to a swim/run workout.
This camp was no different in that we had to adjust our plans and go with the next best option for a memorable, safe and challenging workout on the first day of camp.
Here is how the camp experience went for our four campers. And a bit of a side note: We have always offered two camps per year for athletes, with both being large group camps of at least 12-20 athletes. However, due to COVID, we have reduced the size of our past few camps to no more than 6 athletes. While we love the big group camps, we have really enjoyed the personalized approach to these smaller camps. Things run much more smoothly and there is more time to work with each camper. Although we won't be getting rid of our bigger group camps, we do feel that smaller camps have their place and can be very valuable for athletes.
DAY 1 (Wednesday)
8:30-9:30am: 1 hour swim (~2500 yards)
11am - 1pm: 2-hour indoor workout (Bike/Run/Bike/Run/Bike/Run) - ~60 minutes of cycling (with warm-up) and ~45 minutes of running.
Day 1 of the Trimarni Greenville 3-day mini camp looked to be a washout but thankfully, a last minute request for the workout rooms at the Aquatic Center was granted and we were able to put together a great workout for our group. We split the athletes into two groups (2 each) so that two athletes would be on the bikes at a time and two athletes would be on the treadmill. Then they would switch. So two athletes did B/R/B/R/B/R and the other two started with running first. I coached the run workouts in the treadmill room and Karel coached the bike workouts in the exercise room.
After our scheduled 1-hour swim at the Westside Aquatic Center, our campers had a short break before a 2-hour Bike/Run/Bike/Run/Bike/Run workout. There was a specific focus for each bike and each run workout, which worked out to be ~15 minutes of each discipline (x 3) for a great 45 minutes worth of biking and 45 minutes of running. As for the rest of the day, we encouraged our campers to rest as we had two big days planned on Thurs and Friday. Our campers will be nicely exhausted.
DAY 2
8:30-9:30am: 1 hour swim workout (~2700 yards)
10:30-12pm: ~80 min run workout (~800 feet elevation gain w/ 3 x 3 min hill repeaters)
2:30-5pm: 2.5 hour bike workout (~3600 feet elevation gain w/ 3 x 2.5 mile climbs up Paris Mountain. First round normal cadence, second round heavy gear, third round high cadence).
We started the day with a 1-hour swim workout. With only four campers, we were able to keep everyone on a similar cycle and also provide individual feedback. After a quick break, it was time for a run workout. The theme today was STRENGTH. We all met at the Trailblazer parking lot for the run workout. After a warmup run (which included a run up the hill that we would be using for the main set), the pre set was 3 rounds of 15, 30, 45 sec hill sprints for neuromuscular firing. Then it was time for the main set. The main set was 3 rounds of 3 min strong run uphill followed by an easy jog down. The focus was to run strong up the hill and then when the hill crested, to maintain that effort over the top of the hill and on to the flat road. We finished the run off with a best easy pace effort. After the 90-min run workout, the campers had a 2 hour break before the last workout of the day.
It was a windy and chilly afternoon but our campers embraced the conditions for their last workout of the day, a ~2.5 hour ride. We warmed up on the country roads before we made our way to Paris Mountain. The main set was 3x up Paris Mountain. Each 2.2 mile climbs up Paris Mountain took around ~18-20 min but each climb had a specific focus: #1: normal cadence. #2: heavy gear. #3: high RPM. Then descend down. Not only did we have an opportunity to spend time with each athlete on the climb but we could also help the athletes with their descending skills. Our friend Alvi also took part in the run and bike workout to help us out.
After five hours of training today, our campers were nicely tired for their last day of camp.
DAY 3
8:30-9:30am: 1 hour swim workout (~3000 yards)
11:45am - 2:45pm: 3 hour bike workout (~2400 feet elevation gain w/ a ~5.2 mile TT)
3pm - 4:15pm: 75 minute (3 x 2.5 mile loop) run (~500 feet elevation gain)
We started the morning with another 1-hour swim at the Westside Aquatic Center. Typically we only do two back to back swim workouts (with a third swim in the open water for our summer camp) but this time around we had three swims, one each day in the morning. The athletes made a lot of improvements after three consecutive days in the water.
After a 2 hour break, we bundled up for a chilly and windy 3-hour bike. It was really cold to start but our athletes didn't complain. We met at Trailblazer parking lot again and made our way to the Swamp Rabbit Trail before getting on the country roads. Thankfully the weather warmed up to 50 degrees after a super cold start at 40 degrees. We slowly warmed up as we made our way near Jones Gap - thankfully there were plenty of hills to climb and the sun was shinning. Once we arrive to our "loop", we did a recon of the 5.5 mile loop and then the main set was a 5.5 mile time trial on the beautiful course filled with all types of terrain. Our athletes did amazing on the course, showcasing their improved terrain management skills as well as their resilience and endurance after two hard days of training.
Immediately after the bike....the finale! The last workout of camp was back to the course where we did the hill repeaters on Thursday. The workout was simple - 3 x loops (~2.5 mile per loop) for ~70-min run. With a big hill and lots of wind to tackle with each loop, our campers worked through a lot of emotions and physical struggles during the first loop and found their groove on loop 2 and 3. Let's just say that everyone finished feeling accomplished and satisfied.
We ended the camp with a pizza party (Pizza from D'Alles) and had a great time laughing, sharing stories and chatting with our athletes before saying good bye.
There were a lot of hills to climb and weather to negotiate during this camp but our athletes showed tremendous grit, strength and resilience. The conditions were tough and they never complained. Great athletes and amazing humans!
Total stats over 3 days: Swimming: 3 hours, ~8200 yards Biking: 6.5 hours, ~6000 feet elevation gain Running: ~3.5 hours, ~1300 feet elevation gain Total: 13 hours of training
Although our recent camp experience felt a little different with our new COVID-19 guidelines in place, the camp focus remained the same. With every Trimarni camp, we want to help our athletes stretch their comfort zone, practice new skills, improve terrain management, try new things, master sport nutrition, feel challenged and of course, have fun. With each camp being all about our campers, we have many opportunities to help our athletes improve their weaknesses and strengthen their strengths. Although every athlete loves to accumulate miles at a training camp, we feel it would be a diservice to our campers to only prescribe workouts. Instead, we have a tentative schedule as to what we will accomplish each day (and within each workout) but with education as a key component of our camps, we always adjust as we go along to ensure that each camper gets the most out of his/her Trimarni camp experience.
Here's what our five advanced campers accomplished throughout their 3-day training camp:
Monday AM: 75-minute open water swim workout at Lake Jocassee followed by a 65 minute hilly run workout. PM: 2:30 bike workout (working on terrain management on a 4.5 mile loop that included a mix of descends, cornering, rolling hills, false flats and climbing. Total elevation gain throughout the ride ~2200 feet)
Tuesday AM: 90-minute pool swim workout at the Westside aquatic center. Late morning: 4:10 bike (~4000 feet elevation gain) followed by a 30-minute run.
Wednesday AM: 3-hour bike (~3000 feet elevation gain) with two 4.2 mile climbs/descends. Started at Tuxedo Park in NC. Followed by a 85-minute run workout on a packed gravel trail on Lake Summit road.
Our campers finished camp feeling very accomplished and slightly (but not overly) exhausted. In total, our campers completed 9.5 hours of biking, almost 3 hours of swimming and almost 3 hours of running. A total of almost 16 hours of training (in 90+ degree temps) over 72 hours.
As it relates to training, we are still mindful not to overload our athletes as we don't want their immune systems to get taxed with a virus spreading quickly among the population. Although our campers completed a lot of training volume over 3 days, no workout was "too hard" for our athletes. More so, our athletes did an excellent job focusing on doing the small things well like listening to the body, fueling/hydrating smart and maximizing recovery between sessions.
While they were each challenged and tested, we designed the workouts so that everyone could perform well based on their current level of fitness. I prescribed fueling/hydration recommendations for every workout so our athletes were very prepared and well-fueled and hydrated for every session. We also carefully planned out each training session so that there were opportunities to refill bottles/nutrition to ensure that no athlete would have their health or performance compromised by underfueling/hydrating.
In no particular order, here are some pictures from our recent 3-day Advanced Camp.
The time finally came. The last day of camp. Surprisingly, our campers were a bit giddy and full of energy. Over the past 4.5 days, we never had the TV on and had little discussion of what was going in the outside world. I feel this really helped with the moral of camp as everyone was positive and encouraging - and staying passionate and dedicated to their swim/bike/run workouts.
Our last day of camp started at the Clay trail around 8am. We specifically selected the trail for the Sunday run as we had planned for it to be the day after the race (softer surface = easier on the legs). But since we worked our campers pretty hard on Saturday, everyone enjoyed the run workout on the clay trail.
We gave the campers a specific run workout with varying speeds and it was awesome to see everyone supporting one another. We kept with an out and back segment on the trail so that we could all cheer for one another.
After a dynamic warm-up, we spent 30 minutes warming up (15 min EZ then 15 min good form running) and then got into the main set which was:
1 min strong/1 min smooth
2 min strong/1 min smooth
3 min strong/3 min smooth
4 min strong/4 min smooth
5 min strong/4 min smooth
And then back down the pyramid.
The Clay trail includes some rollers so it was a great workout to keep everyone focused. Once the fog lifted near the end of our warm-up, the sun peeped out and it became rather warm. Our campers were well hydrated and fueled as we always require our athletes/campers to bring fuel/hydration with them when they run (belt/band/backpack).
After the run, we made our way to the NTC for the last workout of the camp. Because we had 30 minutes of free time between the run and our scheduled swim (reserved lanes), I put the campers through a 20 minute strength session - no equipment needed. We were all sweating by the end - just in time for their swim workout.
Although an endurance swim, our campers were extremely tired. But everyone worked hard and there were no complainers or excuses being made.
After the 90-minute swim workout, it was time for the final chat of the camp and the final good byes. It was sad to see everyone go but we were so happy that our camp was a huge success! Friendships were made, memories were created and a lot of fitness was gained over 4.5 days.
Karel and I mustered up some energy for a swim soon after the campers left and it was a struggle to complete the set (the same workout we gave to our campers - ha!). We even modified it because we were so tired.
After the swim, it was time to head back to the resort and before crashing from mental exhaustion, I devoured a few slices of leftover pizza, enjoyed a few handfuls of Cheeze-it's and started the packing from all the camp "stuff" - as well as a big pile of sweaty workout clothes that were in serious need of washing. All that was left in the house was Kathleen and Don and me and Karel. It was a very quiet night and I really missed all of our campers!
Because the public health situation was progressing near the end of camp, our coaching duties were in full effect on Sunday evening through Monday as we had a lot of workout modifications to make (ex. closed pools/gyms) for our athletes. Let's just say that we slept really well after our 9.5 hour drive back home on Monday as we were completely exhausted.
Thanks for following us along throughout camp - I hope it helped you maintain some good motivation with your training/exercise routine during this time. Don't give up on yourself! Change the plan but never change the goals.
Our campers were able to sleep-in a bit (compared to waking up early for the race - which was cancelled) and the overall energy in the house was positive, uplifting and motivating. Everyone was excited to spend the morning outside, on another beautiful and warm day. Although our race was cancelled, life was not cancelled. One can never plan for the unexpected. Sometimes the best moments are the ones you don't plan for. Trust the magic of the unknown.
Around 8:15am, we all caravanned to Waterfront Park (just as we did on Friday) and got ready for our long ride. For many of our campers, our planned 4-hour ride was the most they had ridden in a very long time - and for some, it was their longest ride ever! We feel that it's important to not only teach our campers good skills and provide a lot of education at our campers but also put our campers into situations that they may not be able to (or are afraid to) experience alone as we feel every athlete is capable of so much more than they think they are capable of accomplishing.
We once again broke into our three groups - which included athletes of similar fitness abilities and skills. However, for some athletes we put them in groups where they would be forced to work a little harder than normal - all because we believed in their abilities. Everyone worked so well together and we were constantly impressed with their teamwork and terrain management skills.
We rode on the same route as Friday (which was the race course) and branched off the course on Sugarloaf Moutain Road. We then descended down Sugarloaf and continued on the ~5 mile Buckhill "loop" which was the course for the main set of the day.
Alvaro positioned the car on Bruce Hunt road so that campers could exchange bottles from the cooler (already prepared to save time), get a snack/drink if needed and regroup. We gave our campers 90-minutes on the loop to ride as they wished - practicing skills, descending, climbing and terrain management. It was really hot out (upper 80's) so fueling and hydration were key. I had instructed all of our campers how to fuel/hydrate for their 4 hour ride and everyone did a great job.
Joe, Karel and I were able to ride with almost everyone throughout each loop and provide feedback and instruction as to how to best manage the terrain. For some campers, we had them stay on our wheel and we paced them throughout the loop and instructed how to change gears and ride the hills. The group was really attentive and hard working.
After we regrouped at 12:15pm, we broke into our three groups again and headed back to the race course. I made a quick stop to say hi to a cow - which I thought was friendly but was not too interested in me. I even told him/her that I was a vegetarian but I don't think that mattered. ;)
To finish off this endurance workout, our campers went for a 40-60 minute run to give them nearly 5 hours of training for the day.
It was awesome to see how strong everyone looked and many of them knocked down mental and physical barriers.
Let's just say that we were toasty at the end of the workout and a cold, fizzy, sugary-filled coke hit the spot at the end of a 5 hour workout in early 90 degree temps.
After the workout we went back to the camp house, recovered with some delicious snacks and smoothies prepared by Kathleen and enjoyed the rest of the afternoon relaxing (although most campers had to pack up their bikes for flying back home the next day).
All is good when Karel can enjoy his ice cream and quarentine himself away from people ;)
Alvaro and I went to pick up the pizza that we ordered from Flippers (coaches treat for our campers) and needless to say, our campers were ready to eat when we returned home.
Kathleen made a few salads to go along with our pizza and we all had a wonderful time yumming on the pool deck.
After dinner, Karel, Joe and I had a chat with our campers and then we did an activity where I had all of the campers write a letter to themselves, answering questions like "what are your long term triathlon goals, why do you do triathlons, what are your strengths and weaknesses, etc." I also had them write mantra's and key words on a notecard to maintain motivation throughout the season. I will be mailing these letters to each camper in June so that they can re-read their letters to keep enthusiasm high throughout the summer.
After dinner it was time for a group pic (and one with jazz hands to get us ready to practice social distancing).
It was early to bed as we had one last day of camp to go on Sunday.
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