Top 5 essential strategies to get the most out of winter training camp

As the snow flies many triathletes race off to warmer climates to jump start their season at a training camp. Whether it’s a weekender or a full week of intense suffering, being prepared in advance will make it easier.Many triathletes will be flitting off to places unknown on an exciting yet intense journey to train, socialize and possibly experience a new place. It can be an amazing experience or miserable affair if you are not prepared for what is waiting for you when you get there.

Packing the right gear

Some camps will have the option to rent a bike or bring your own. Renting takes a lot of stress and hassle out of the equation. It is also a unique opportunity to test drive a new bike or new components like electronic shifting. It eliminates the risk of your bike getting lost in travel and the task of assembling your bike when it arrives.

The familiarity of your own bike is ideal. But it is worth considering if this factor outweighs all the benefits that renting a bike provides.

You will need all the usual gear for pool and open water, such as a swimsuit, goggles, cap, possibly paddles, a pull buoy, and a kickboard. Some indoor pools are surprisingly cold compared to your local pool, so it is a good idea to consider packing a shortie wetsuit to minimize the dread factor of getting cold and wet.

This is also true for open water swimming. Bring an appropriately warm wetsuit and an array of goggles suited to different outdoor lighting. You may also want to pack a swim buoy that attaches to your waist and floats behind you for the occasional rest or enhanced safety.

Expect the unexpected

Be sure to pack extra warm clothing and rain gear for the bike and run if you will be doing any of those sessions outdoors. Weather tends to be unpredictable, especially if you are fortunate to be on a tropical island. Even if it is expected to be warm, toe or rain covers for your bike shoes may come in handy, as well as gloves and a long pair of cycling pants.

Expect every type of weather on the run as well. An extra pair of running shoes can help you avoid discomfort and blisters if your only pair gets wet. Wind and rain gear may come to the rescue as well.

If you have room in your now zipper-stressed suitcase, it is smart to bring any portable recovery tools you own. Mini massagers, muscle stimulators, and foam rollers are just a few items on the market that may bring relief between hard sessions. A small first aid kit always comes in handy, particularly if you are on the side of the road with your bike and the support van is an hour away.

While most camps will have a plenitude of food and snacks, some of those products may not agree with you. Bring some familiar fuelling products that you know your gut won’t punish you for and keep them on hand during all sessions. If you have a special diet such as gluten-free, pack your favourite snacks and be sure to check with the organizers to ensure you will be accommodated.

Recover between back-to-back sessions

To include swimming, biking, and running, most camps have a pretty tight schedule of workouts. Expect to be going from one session to the next in a single day. How you recover, fuel, and pace each session can set you up for success or derail your performance.

Look for opportunities in the schedule between sessions to execute strategies that will help you recover from the previous session and go into the next one at your best. Napping and refuelling are essential to stay on top of recovery. Avoid the temptation to squander these precious opportunities by walking too much on tired legs while shopping or sightseeing.

Instead, find time to elevate your legs or take a 20 minute power nap. Eating between sessions is also critical so that you can recover from the last session and fuel for the next.

Fuel often to manage high volume

Eating to sustain the demands of camp will feel like the fourth discipline of triathlon. Never skip an opportunity to replenish the calories you have burned during the last session. Eat even when you are not hungry as you won’t always feel like you need to take in more calories but neglecting to will lead to bonking by the end of the day.

Make sure to eat before, during, and after all your sessions when possible. There may not be lobster at the bottom of the pool to feed on like a mermaid, but it’s a good idea to have a few gels in your pool equipment bag to avoid a dip in energy. Remember that you are not only fuelling the current workout but also the next.

Having enough fuel onboard will help you perform strongest during the workouts. This will support you in training harder and getting more adaptation out of the hard work you put in. A training camp is not the time to be thinking about calorie restrictions. With the jump in volume that generally occurs at a camp, those extra calories are being put to good use.

How to pace to finish strong

Be vigilant about pacing yourself so that you can go the distance. Although some sessions will call for hard efforts, it is still important to consider “hard” in the context of all the other work you will need to perform from the beginning of camp until the final session.

Managing effort during camp is a masterclass in pacing. If you don’t already know for how long you can maintain specific efforts while having to back it up with another session you will find out by the end of camp. Making sure you employ the first two tips on how to recover and how to fuel will help prevent you from learning the hard way.

To strategize your pacing throughout camp, look across the entire agenda and factor in all of the demands for that period. Consider holding a little back during each session to avoid digging yourself into a hole too deep to climb out of. Smashing yourself during the first speed session in the pool may win you some admirers but by the end of camp, those same athletes may be lapping you.

Approaching a training camp with some modesty when pacing will pay dividends on the final day helping you to finish strong and motivated. Resting when you can will give you an edge by helping delay the deluge of fatigue that is sure to hit you by the last session. Fuelling as often as possible will help you get the most out of each session and elicit the most adaptation. Having the right clothing and gear on hand will keep you cool, warm, dry and blister free leaving nothing to focus on but the fun factor.