St. George Triathlon Training Camp

GPP Endurance St. George Winter Triathlon Training Camp

March 16-19, 2012

Thank you for registering for the GPP St. George Winter Triathlon Training Camp! As you are preparing for the camp be sure to check our website for updates. You can see us at www.gppfit.com. 

To get you started with your preparations here is a list of items we ask you to come prepared with for camp. Some of the items are weather dependent. The average high, in March is 68 and the low is 34, so be prepared for every kind of weather.

Bike Gear:

                TT Bike or bike with Aero bars (the bike you use for racing)

Bike Trainer: We will use them if the weather is too bad to ride safely outside.

Shoes, socks, toe warmers, winter booties (watch the weather)

Wet, Cold, Cool, and Warm weather riding clothes. (Dependent on the weather – be prepared)

Helmet, head band, hat, sun glasses

Riding gloves (long and short fingered), hand warmers

Bike tools, tubes, lube, saddle bag, water bottles

Preferred Bike nutrition 

Swim Gear and stretching/yoga:

                Suit, goggles, hand paddles, pull buoy, towel, gym clothes

Run Gear:

                Running shoes and extra laces, Socks

Band aids, Mole skin

Running pants and shorts

Running shirts (long and short sleeve) Hat and/or visor

Extras:

Ibuprofen/Tylenol, allergy medicine, first aid kit, Vitamins and supplements, Extra shoes and socks, Computer, Books, music, movies    

Participants will be responsible for all meals and transportation to and from the venues but carpooling is highly advocated, plus it’s more fun that way!

This year we have Dr. Tom Fletcher who will be doing a workshop on common triathlon injuries, prevention, and treatment. He will also be available to do ART (active release therapy) during camp, at specifically scheduled opportunities. He is blocking out 15 minute sessions at $20. We will let you know when he will be available so you can schedule with him. He is one of the best and we are lucky to have him!

Lots of information! Again if you have any questions please contact Wes or I anytime! We are so excited to see and train with you all in just one month!

Registration is still open for our Vegas camp!

Thanks again and we look forward to seeing you very soon!

Your coaches,

Lizz Bennett
USAT Level 1 Certified Coach/ GPP Endurance/Co-owner GPP Fitness/ 2-time Ironman
(801) 425-4730

Wes Johnson
 USAT Level 1 Certified Coach/ GPP Endurance/Masters Swim Coach/Elite
Age-group Triathlete/Ironman
(801) 471-5293

400's and 200's

This speed workout is great for building speed endurance, remember to scale back if you are just beginning these types of workouts. This workout is specific for NON HILL speed work, don't worry, those will be coming shortly. Right now this is specific for getting fast!

Warm up 1 mile easy and do 5-10 minutes of drill work. Then complete:

8 X 400m sprints with 100m (1:30) walks between each one for recovery. Each 400m should be performed at 90% effort.

Then:

4 x 200m sprints with 100m walks between each sprint. Each 200m should be performed at 100% effort.

Cool down with 1 mile easy jog

Keep track of your times and pace. Can you maintain your fastest sprint for each interval?

Mile Repeats

A tempo training basic, more valuable than almost any other tempo workout, is the mile repeat. Make sure you are warmed up well with a short jog and drill work before starting your repeats. The following is an advanced workout. Remember to modify based on your training and upcoming goals.

Warm up 1 mile easy

Run 1 mile at 70% effort

Recovery jog for 400m

Run 1 mile at 80% effort

Recovery jog for 400m

Run 1 mile at 90% effort

Recovery jog for 400m

Run 1 mile at 100% effort

Cool down 1 mile easy

If on a track, change direction every mile. If on a treadmill keep incline at a minimum of 1%. If running outside, repeat the same mile to have an accurate comparison of effort and time. Keep track of your times for each mile.

100 Sprints

Modify this sprint workout based on how long you have been building your base, injuries, and ability. If you have just started running, only do the sprints 3-4 times. If you are just beginning your speedwork, only do the sprints 6-8 times. Advanced runners can complete the 10-15 sprints.

Warm up with 1 mile easy then complete 15 X 100m all out sprints followed immediatly by 2:00 recovery jogs. After warm up sprint 100m all out effort followed immediatly by a 2:00 recovery jog. Repeat.

Cool down with 1/2 mile easy.

If you are doing this on the treadmill, make sure you keep the incline at a minimum of 1%. And only start "counting" your sprint when treadmill is up to YOUR max speed.

2012 GPP Endurance Winter Triathlon Training Camps

We are thrilled to announce our Winter Triathlon Training Camp schedule for 2012! Last year was memorable as we met athletes from all over the U.S., trained on Ironman and 2011 World courses, and as we dealt with snow, rain, and wind.  After the cold of St. George and the wind in Henderson, we all felt like we could handle anything…and that proved to be true throughout the remainder of the 2011 season!

 We formed lasting friendships that have been a huge support for all of us through the ups and downs of this year. Not only have all of us reached our goals for 2011, we did it together. From the St. George Ironman, to Boise ½ Ironman,  Arizona Ironman, Cozumel Ironman, to the 2011 World Championship, to several podium finishes, we all reached a new level of achievement through our hard work, dedication, experience at camp, and amazing friends that are some of the most positive, fun, and solid humans on earth.

This year we are thrilled to add a new camp! Tucson, the winter triathlon training capitol of the world! It’s beautiful, warm, and packed with venues to train on!

The Tucson camp will be February 17-20.

The St. George Camp will be held on March 16-19.

 The Henderson/Vegas camp will be April 6-9.

At each of our camps we will have vehicle support for all the rides and runs as well as an experienced bike mechanic for any issues that might come up. As always we will have fuel, food, water, HEED, Gatorade, and first aid.

 This year we are lucky and excited to have Dr. Tom Fletcher attending all three camps. Dr. Tom has been working with Active Release Technique (ART) and Ironman for 5 years now. He has been part of the medical staff at Ironman St. George, Arizona, Coeur d’ Alene, Vineman, and KONA. He is an experienced athlete and good friend. He will be available to work on the athletes, at each camp, and he will be a guest speaker on injury prevention.

In Tucson we will have, returning guest coaches, Chip Beard and Shawn Wierick of T3 Training Systems. They are offering Lactate Threshold Testing and Run Technique Video Analysis to all the registered athletes at a discounted price.

For more information about this testing, prices, availability, and contact information, please check out our website for more information and for links to the active registration pages. The earlier you register the more $ you can save. We also have hotels booked, at each camp, at a discounted rate.

Wes and I know this will be the best Winter Tri Camp year yet and look forward to seeing all of you again! Please contact us with any questions you might have or for more information about coaching and camps.

Sincerely,

Lizz Bennett

USAT Level 1 Certified Coach/ GPP Endurance/Co-owner GPP Fitness/ 2-time Ironman

(801) 425-4730

Wes Johnson

 USAT Level 1 Certified Coach/ GPP Endurance/Masters Swim Coach/Elite Age-group Triathlete/Ironman

(801) 471-5293

www.gppfitness.com/endurance

gppendurance@gmail.com