How to prepare for a training camp

The objective of a training camp

The objective of an oversea training camp aim to put ourselves in the environment that we could focus on training, recovery and adaption without the interfering from your duty at home and at work.

Our camp in April at Thanyapura is the organised camp, you will experience the week of how full time triathlete live a life while we have our team mate living and sharing all the fun and sweat.

What do I expect for the camp?

• You should see this as the end phrase of the pre-season training camp that condition yourself to prepare for the next phase of training.

• You will expect roughly 15-20 hours of training volume across 5 day. (roughly 50% increase of your usual volume)
  Two to three session a day. Intensity would be medium to low. It will be a training overload and recovery overload.

• Recovery overload means to maximize your time of rest between the session, expect to take a short 15-30mins nap after lunch, limited your phone time, grab a snack that give you energy boost before the late afternoon session.

• Limit your time at work if you need to carry this over.

• SWIM: Most of the swim will be organised in the afternoon as endurance/recovery set, more time on buoyancy shorts/pull bouy.

• BIKE: All the rides in the camp will be group ride (2 groups), we will ride in the group, single or double drafting from Phuket to Phang Nga over the flat and gentle rolling. Proper hand sign and group ride etiquette is absolutely required. You may also encounter 1 or 2 tyres puncture and quick change.

• RUN: On the track or on the road around Thanyapura 7.5k loop, cap and hydration belt recommended.

• Conditioning Exercises/Yoga/Stretching: We will also make good use of their gym and studio for some group classes, hot/ice bath to recovery.

• Compression/Foam roller/trigger points will be our daily toys.

• Limit alcohol or avoid it completely if you can.

• Frequent hydration/rehydration, electrolytes replenishment. Snacking often instead of one big meal.

• Daily report your sleep time/morning pulse/colour of urine.

• Exactly timetable for training camp will be released when the date approached.

Do I need to prepare for that?

• Yes, we definitely need to! We should prepare our basic fitness to cover an hour of swim, 60k cycling and 7.5k run to start with, and maintain 10-12hrs of weekly training volume for next 4-5 weeks of training towards the camp. In fact this is usual volume for pre-season training block for most amateur triathletes.

• Stay consistency in training before the camp, stick with your current weekly routine

• Hydration plan, learning fluid replenishment, knowing your sweat rate is important before the camp. Since we will be moving from chilly climate to hot climate. We will be riding and running under 30C.

Can I skip some of the session?

• You always have a choice but be mindful of your goal of the camp. The goal of each session is all about conditioning but not to drain yourself. You can always discuss with your coach if you in doubt.

How should I prepare for that?

• Gradually ramp up the time and volume of your training in next 6 weeks.
  Minimum bar before April: 2k swim, 80k bike, 15k run
  Ideal fitness before April: 3k swim, 100-110k bike, 18k run

• Learn your sweat rate, understand what you loss and what to replenish before/during/after training in hot climate.

• Adjust your body clock to sleep and wake up early, be disciplined.

Do I need to recover from the camp and how?

• Yes! Definitely give yourself 1 - 2 days of easy active recovery or even a complete day off if travel is hectic.

• We will usually in super compensation 1 week after the camp means that’s the period of time we feel fatigue in general while our body is adapting the load, then we will able to resume normal intensity of training after 2 weeks and ideally this is the time our fitness progress to next phase.