7/6/15

Trimarni Greenville camp - Day 3 recap


As much as our campers love the entire 4-day camp experience, after day 2, our campers tend to move a little slower, talk a little less and take a bit longer to warm-up. But that's ok - it's all part of the overloading process and it's much easier to suffer with friend/teammates. 


We knew that our campers would be moving slow after the last two days of camp and Karel and I wanted to change up the scenery so that our campers did have to go into day 3 workouts with a "just get through it" mindset. 

We are big proponents of changing up the scenery in our own training, especially when it comes to the final push before an endurance race. When training on the same roads all the time, we often need a mental boost to help keep us entertained to get out the door and to have quality workouts. It's no fun to just check off workouts to get them done so a new place to train can often be a welcomed reboot for the system. 



Just an hour drive away from the lodge, we knew that Lake Jocassee would be the perfect venue for day 3 of our camp. We planned a morning full of swimming and running, followed by a picnic at the lake. Talk about a great way to train and recover!


We divided into two groups with my friend Tricia (SAG support) leading one swim group and I lead the other swim group. We divided up into similar swim abilities for 2 x 15 min out and back segments, swimming parallel to the shore and toward the mountains. 


I was very grateful to a friend (Meredith) for letting me borrow her Safe Swimmer Float. Karel and I will be ordering ours soon as I highly recommend that swimmers who swim in open water (ex. lakes/rivers/oceans) use the swimmer float. Even for experienced swimmers, it is nice to have an orange target for a boat so you are seen but also it is really beneficial for other swimmers to use for spotting and it can be good for resting in the open water. 


After the first out and back, we picked up the pace with a few harder segments followed by easy segments for the next 15 minutes and then steady back to shore. 


It's not that often that triathletes can swim an hour without resting on a wall so this was one beneficial swim for everyone. 



Great picture Elizabeth! Love the water at Lake Jocassee!


Trimarni photographer Taylor and Trimarni athlete Jim checking out the views. 




Since we asked our campers to swim in normal triathlon attire, it was a quick transition before we started a dynamic warm-up before the long run. 



Trimarni camp took over the picnic area - triathletes do not pack light!


Thanks to Clif Bar and Veronica's Health Crunch - our campers were well fueled and energized throughout camp. 


Our campers loved the new energy food packets from Clif Bar, especially the banana mango with coconut. So refreshing!! 


We made sure to spend a little time warming up as we had a long run planned for our campers on very challenging terrain. Did we mention that Lake Jocassee is hilly....like 500 feet of climbing for every 30 minutes of running, hilly?



Like what goes up.....



Keeps going up!!!!


We gave our campers the option of doing 3 x 30 min (out and back 15 minutes) for half IM athletes or 4 x 30 min (out and back 15 minutes) for Ironman athletes.
Either 90 minutes or 2 hours of running with walk breaks as needed within each loop (we suggested every mile). It was cloudy and on the cooler side compared to our long ride the day prior but we still required all athletes to carry hydration for 30 minutes of running and adequate calories and to stop to refill bottles every 30 minutes. 



We asked our campers to run by feel - very conversational pace but the last segment should be the strongest - with the last 5-15 minutes as a "best" effort. This required our campers to hold back and to not obsess about pace (which is easy to do when you are accumulating around 2000 feet of elevation gain in a 2 hour run!)





I ran with Trimarni athletes Joe and Adam who are training for IM Lake Placid so it was nice to give them some tips and suggestions as we were running. Plus - they really kept the run entertaining.





Karel provide course "support" on his mountain bike


Justine and Kate looking strong!



Jim and Elizabeth are refueling thanks to Mother Earth. 




There are some things that Karel and I can not plan for at our camps. We love seeing how friendships are made throughout camps, how every camper brings out something good in another camper and how fitness improves after camp.
What Karel and I witnessed on day 3 of camp was incredibly amazing. As Joe, Adam and I were finishing the last 15 minutes of our run, we didn't see anyone else out running. We assumed everyone was done for the day since we had all started at the same time. But as we were running back to finish our last segment, we saw the rest of the campers still running. It was so awesome to see that not one camper gave up during the long run on day 3.

Everyone gave a best effort at the end and Karel was there on his bike cheering for each camper to dig super deep. It was really incredible and I think we will carry that special moment of determination by our campers to our upcoming races. 



After the run it was time for a recovery soak in the lake. Oh it felt SO good to rest the legs. 







After we relaxed, it was time to eat!! 



We had chips, delicious homemade bread from Trimarni athlete Sara Ran Away with the Spoon, pretzels, deli meat, cheese, watermelon, oranges, apples, water and orange juice.
Everyone started with a recovery drink (thanks to Clif bar) and then it was time to enjoy some real food!



My mom came with Campy a bit before we finished the run and he enjoyed a bit of relaxing at the lake in his comfy chair in the shade. 



Around early afternoon, as the clouds began to get a bit darker, we all cleaned up and headed back home. What a great day 3!!!


Around 6pm, we all enjoyed a delicious dinner from SideWall Pizza and a nutrient filled salad at the lodge and it was nice to relax with our campers over dinner, before our last day of camp. 



Yum...pizza!!!!!

In case you couldn't guess, pizza is a Trimarni camp must-have meal!!


Thanks Elizabeth for this shot. Even Campy enjoyed winding down in the evening with the campers. 



We just love how friendships are made at camp - Trimarni athlete Jim and Taryn talking after dinner. 



And of course, there are lots of laughs and inside jokes at Trimarni camp. 



It was early to bed for our campers (and Trimarni camp doggies) before day 4 of camp.

One more day to make memories, to push hard and to discover new capabilities! 

Stay tuned for my last recap of the Trimarni Greenville camp!
Thanks again to Elizabeth and Taylor for all of the amazing pictures!!









7/3/15

Trimarni Greenville Camp - Day 2 recap



"Every mountain top is within reach if you just keep climbing."

Unless you live by, in, on or near the mountains, it's not every day that you can get on your bike from your front doorstep and ride up and down a mountain. 

Karel and I consider ourselves really lucky in that we can ride from our house and within 10 minutes we can climb Paris Mountain. In less than 2 miles, we are on bike-friendly, country roads with endless options for riding.

Although we do not do the long mountain climbs very often in our training, it is a nice treat to know that we can climb a mountain anytime we want without having to drive our bikes anywhere.
And if you haven't figured it out yet, Karel and I love to climb!

It was a no-brainer that we would give our campers an opportunity to climb a mountain (or two) during camp. Not only would it provide great stress on the body for our campers to climb (without stopping) for up to an hour but it would also force our athletes to dig deep and to discover new possibilities with their fitness. And because what goes up must come down, we wanted to put those who are not comfortable descending into the position where they had to descend in order to come down the mountain and we would be right there to give them the tips, encouragement and support that they needed to conquer any fears.



The morning started early for Karel, Joe and Adam. The dynamic trio (all training for IM Lake Placid) set out for a 92 mile, 7000+ feet elevation gain ride. I have never done this route before but Karel has done it three times. 


(Picture from a previous ride). 

I have never done this route but one of these days I will test my strength (and mental toughness) and try to conquer all that climbing. 




Our amazing SAG Support (Elizabeth, Taylor, Tricia) met the trio out around 36 miles into their ride to restock bottles. 



Oh the things you will see while riding in the country. 



The guys met the SAG after/before a climb so it was a welcome but quick refueling top. Although we don't recommend athletes load up on fluids/foods before a climb, this was the only spot where the SAG could meet the guys and still make it to the Ceaser Head SAG stop for my group. Lots of logistics when it comes to training camps and we could not have done it without our fab SAG crew!








The guys had a great view of Table Rock before climbing Ceaser's Head from the other side of the mountain. 



Karel was super impressed with Adam and Joe - both Floridians who never had this much climbing in one ride. Adam's body had enough at the top of Ceaser's Head which meant he still did around 64 miles of the ride which was incredible. Karel gave him a pep talk and told him to call it a day.
(I remember when I did my longest ride in Greenville last summer  - we did some of the Hincapie Gran Fondo route and after climbing/descending Skyuka Mountain, I told Karel I was done with all that climbing. I had a little breakdown but because we were still around 40 miles from home I had no choice but to continue. Thank goodness for Karel's pep talks because I managed to get myself back on the bike. We all have those days - we are human)



The guys enjoying their well-earned view!



As for our group, we left around 8:30am (the guys left at 7:15am) and we were off to the mountains. Our ride was a planned 4+ hours of riding and 5000 feet of climbing.
I love chasing the mountains!





This is one of my favorite stops for a picture. You are so close to the mountains and the views are incredible. 


My group was amazing!! Everyone stayed strong and focused for the 7 mile climb up to the top of Ceaser's Head. Everyone finished in less than an hour (yes - 60 minutes of climbing!).



What a view!!




I was just so proud of everyone for climbing the unknown mountain. There were bumpy roads and switchbacks and with the temps approaching 100, it was not an easy day to be riding 4+ hours but hey, if it was easy, everyone would be at a Trimarni camp! 





Great job Jim!! Looking strong!



Way to go Alex!!



Yay - time to go back down the mountains- 7 miles descending!!



Our SAG crew having so much fun waiting for us. 
(BTW - Taylor - front of pic - is our awesome Trimarni photographer. You will also see some great pics from Elizabeth - back of pic. Tricia in the middle was our awesome SAG coordinator - she rocked!)


Yes Elizabeth - we climbed from way down there. 



Our SAG crew earning their post SAG meal - yummy Sidewall Pizza from Traveler's Rest.

After we all finished our ride (we all finished around the same time), it was off for a 15-20 minute run. We asked our campers to run comfortable with good form for no more than 15-20 minutes but the last 5-7 minutes were strong. As usual, all campers were required to have a hydration system with them (handheld or belt) for the run WITH a sport drink.
For the ride, we all went through at least 1 bottle of sport drink per hour. I provided the campers with specific fueling suggestions for the long run and run (and pre/post workout) and no one bonked or had GI distress - well done campers!

After a few hours of resting (well more like hanging out and eating) for our campers at the lodge, it was time to clean up and head to downtown Greenville for our camp team dinner at Roost Restaurant.




Those are some awesome bodies!!! 



Welcome to Karel's world - it's always time for a beer. 



We love our beautiful downtown and Falls Park!



Walking on the Liberty Bridge downtown. 



Thanks Roost for accommodating our large group! The service was great!



We were hungry!! I had the tempeh pesto dish....



Karel had steak. 



What a GREAT day 2 of camp!! So proud of our campers. 
Half way through camp and we only gave our campers a teaser of our challenging terrain and what's to come in day 3 and 4 of Trimarni Greenville camp.  

Stay tuned for day 3 recap of camp!