Clermont Camp October 29,30&31st

Welcome athletes!

We are very excited to host another Training Camp in Clermont - FL. This Ed you will have a better understanding on what hills training is about.

A weekend of training in the Clermont area is tough, and in order to make the most out of it, we ask for every athlete to thoroughly read the following guidelines and itinerary.

Every athlete is fully responsible for his/her own equipment and nutrition. 

CHECKLIST

BIKE

( ) Bike & Computer (or Garmin watch … don't forget the charger and make sure it’s fully charged...)

( ) Sunglasses (to protect eyes from the sun and dust etc.)

( ) Helmet

( ) Bike jersey + Cycling shorts or Tri Suits (preferably light colors… it’s hot)

( ) Bike shoes & socks (if you wear them)

( ) Repair kit (Tubes & CO2 … take 2 minimum)

( ) Tools, Emergency patches & Pump

( ) Hydration bottles (at least 2)

RUN

( ) Running hat or visor

( ) Sunglasses (to protect eyes from the sun and dust etc.)

( ) Running shoes

( ) Running clothes and socks

( ) Fuel/Water Belt

SWIM

( ) Cap

( ) Googles

( ) Swimsuit/ TriSuit

( ) Wetsuit

FOOD & NUTRITION

( ) Preferred nutrition, gels, energy bars, salt pills, vitamins, hydration drinks, etc. MAKE SURE you bring enough nutrition /hydration for up 4 hours for each one of the days. BRING CASH/CREDIT CARD/ID or ROAD ID on your bike, no exceptions.

OTHER ITEMS

( ) Comfortable clothes AND shoes for post-training

( ) Towel - If you want to get dry and not get your car sweaty after training

( ) Compression clothing – socks & calf guards (if you use them)

( ) Carbohydrate/ Protein powder

( ) Any other post-training drink (to take immediately after training is over)

( ) Heart rate monitor

( ) Sunscreen

( ) Mosquito Spray

( ) Lubricant (chamois cream)

( ) Garmin Watch (or other)

( ) Chargers for HRM, GPS, and other electrical gadgets you use

( ) Bike Racks and Locks for the bikes - We will be doing T2 during the camp, plan ahead for where to leave your bike secured *

BIKE SAFETY RULES

IN THIS OPPORTUNITY I'LL BE DOING SCORT CAR BEHIND YOU, FOR MORE SAFETY AND CONVENIENCE, HERE YOU CAN  KEEP YOUR NUTRITION REFRIGERATED ALSO.

KEEP 1-2 BIKES AT MINIMUM FROM BIKE IN FRONT OF YOU DUE TO THE ROAD CONDITIONS AND TRAFFIC. THIS IS MANDATORY FOR OUR CAMP.

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OBEY ALL TRAFFIC SIGNALS AND SIGNS.

ALWAYS USE HAND SIGNALS.

Check the batteries of your heart rate monitor and all other devices you have that may require batteries (speedometer, cadence meter, power meter etc). Ensure all devices are fully charged, including watches.

NOTE: It doesn’t hurt to have a quick bike maintenance check if you haven’t done it in a while: tires, brakes and chain should be in good shape, especially important should we encounter some rain.

TRAINING CAMP ITINERARY

Friday 10/29 leaving weston around 4-5pm  

Friday 10/29 dinner: For the ones that can make it, 8-9pm in a pasta restaurant, near to the house, we figured out.

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Saturday 10/30 @ 7:15am (pedals up) - 11:30 am , place TBD 

Tires should be pumped and water bottles filled at the hotel, preferably prior to breakfast.   

We should be riding for about 4 hours with rolling hills, flats & Sugarloaf mountain, with stops for stretching, eating, hydration every 50-60 min.

Bring dry clothes and shoes to change after training.

Quick lunch: 12:00 - 1:30pm, location TBD.

Rest: 2:30 - 5:00pm. Return to the house And quickly course about stress and recovery (45 to 60 min)

Saturday 10/30, Evening run 6:00 pm clayloop , will be 4-8 miles distance depending athlete level or target!  

Saturday 10/30 @ 8pm: pasta dinner TBD.

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Sunday 10/31 @ 7:30am - 10:30 am: meet at Waterfront Park, Lake Minneola for T2 Training.

* This location could change and you will be notified the night before if this is the case.

Ride: 2 hr - 3hrs

Run: 45 min - 1 hr 30 min

Swim: 400 - 1000 mts to cool down.

(Distances and times will depend on athlete. You will receive instructions at the location)

* Note: we don't need late checkout , there is a good place to take a shower and change your clothes

Any questions please let me know