Brand new "Camp Week" Added to Week 15 of all Ironman Plans...
Another week, another improvement for you guys. Installing the "Camp Week" into our plans allows us to remove the Big Tri Week stuff (which got out of hand with many folks) and allows us to create the conditions to build critical fitness and develop personal insights into one solid weekend. Similar with our real camps, these will be multi-day training experiences. They aren't mandatory by any means, but they are recommended.
Here is the full text, taken from the Official Wiki Page (here) which has a video if you want to go there and listen to my talking head.
Overview
Camp Week is the official-ification of our Ironman training weekends. It represents the intersection of race execution and volume, presenting the athlete with a chance to simultaneously improve their fitness and strategy. Combined with the learning resources in the Race Execution section of the Wiki, any TeamEN athlete can now create their own camp experience.
Note: If you are looking for an Ironman training camp, you can find a list of all the camps we hold each year on the official EN Camps page here.
When
Camp Week is built into your Ironman training plan in Week 15 (6 weeks until race).
What
It's a regular training week with modifications to allow for a swim test, the 2 x 112 rides and a weekend long run.
- Thursday: Swim Test Day
- Friday: Race Rehearsal #1 aka 112 Mile Ride + a 1 Hour Run. Read the full Race Rehearsal protocol here.
- Saturday: Up to 112 Mile Ride. How far you ride on Day Two is a function of your fitness and race goals, and of course, safety. At a minimum you'll want to do 56 miles, with more advanced athletes working upwards to a full 112.
- Sunday: Long Run according to your plan; minimum of 13 miles.
Who
Camp Week is for athletes of all abilities; see below how you can modify the ride on Day Two if required.
Why
The double long ride is an excellent chance to learn the true value of pacing and nutrition. On the first day of riding, everyone rides with their legs -- fitness carries the day and allows everyone to handle the ride.
On the second day of riding, your legs will be toast. You will be forced to rely on the fundamentals of your tri-arsenal: excellent fueling and conservative pacing. You will need to reach DEEP into your suitcase of COURAGE to complete the effort...and if you do it right, you won't be that far off from your ride totals on Day One.
But, and here's the magic, you will be that much more prepared for the rigors of Ironman race day.
How
Picking the Right Course: We do our training camps on the actual race course; if that is not an option for you then you'll want to pick your own. For beginners, just a safe 112-mile option (2x56, 4x28, staged out of your trunk) is sufficient. The more advanced you get, the more you'll want to find a course that approximates your race (total elevation gain, etc). But for everyone, safety and accessibility rules A 28-mile loop you can ride from your house beats waking up a 4am to drive 4 hours to a strange place where you will ride for the first time. Hypothetically speaking, of course. 
Mapping Your Course: You can use a tool like MapMyRide to generate the loop and either print out a cue sheet or download the data to then load to your GPS watch / computer. Option #2 is preferred so you can ride hands free, etc.
Tip: If you will be riding in a new place, note convenience stores & gas stations on your map (or enter in smart phone).
Outlining Your Race Plan: Refer to the Bike and Run sections of the Race Execution section of the wiki to get specifics on what your pace targets (and expectations!) should be.
Shopping for Food Ahead of Time: Use the early part of Camp Week to prepare so your weekend works well. Outline the food & gear you'll need and get it. Review your bike to make sure it's healthy and ready for the adventure as well.
Tip: If you are staging out of your car, consider a cooler to keep your food and drinks ready for your quick reload at the end of each loop.
Recovery
Your plan will have accommodations in it for Week 16 to allow for adequate recovery. At the very least Monday is completely off. In general we will be looking for you to "officially" start training again by the Wednesday ride, although your numbers won't look great. Athletes with more fatigue may just spin Wednesday with an eye to the Thursday run as the official "restart" period.
FAQs
What if life conspires to prevent camp week from happening?
If you can't do the 112+6 / 112 / 13+, then you plan on a weekend race rehearsal. This isn't disaster; it's how the plans have been for seven years. Don't beat yourself up. Your week would change as follows:
- Do the long run, slated for Sunday, on Thursday.
- Bump the RR swim from Thursday to Friday.
- Do RR #1 (112 ride / 1 hour run) on Saturday.
- Sunday OFF to recover.
- Monday back at the regular plan.
Should I do my riding on a course similar to my race?
Per my answer ^above^ the answer is safety first, then logistic simplicity. Beyond that your ability and race performance goals will dictate the degree to which you attempt to mimic race conditions.
What about swimming over the weekend?
Usually at our real camps folks will want to swim b/c heck, it's a camp! There is no need if you are at home; the fatigue you are loading is MORE THAN ENOUGH. If for some reason you really want to, you could add it in after the Saturday Ride as recovery or before the Saturday ride (if you are a glutton for punishment).
What if I do Sat/Sun/Mon due to a holiday weekend?
If the stars align and you can make the most of a holiday weekend, then plan on Friday OFF, then Camp Weekend as Sat/Sun/Monday. Your Tuesday would be OFF, your Wednesday would be OFF or optional easy bike. Thursday is your long run for the week and then back at it.
Need More Modification Help?
Please head over to the Micro Forum to connect with Coach Patrick!
Comments
Thanks folks!!!