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Lake Guntersville Long Course Triathlon Training Camp
Friday, July 27
1:00-2:00 p.m. Packet Pickup:
Registration and Cabin assignment
2:00-2:30 p.m. Transition setup and transition
2:30-3:00 p.m. Transition Instruction: How to set up for short distance vs. long course
Instructor (Rick Greif)
3:00 p.m. Swim instruction: open water sighting/mass swim start(Kendrah Raney) 1000/4224
3:45 p.m. Group ride 24 miles 24/112
5:45 p.m. 1 mile run (easy) 1/26.2 4 mile hard run and 1 mile run (easy) 6/26.2
7:25 p.m. Clear transition
7:30 p.m. Evening Meal at camp dining hall
8:15 p.m. Athlete Meeting in dining hall
Discussion of camp schedule
Panel discussion: The Road to Ironman
10:00 p.m. End of camp day
Saturday, July 30
6:00 a.m. Meeting at swim pavilion: Saturday training schedule
6:15 a.m. 1 mile run (easy) 7/26.2
6:30 a.m. 6.2 mile race 13.2/26.2
7:30 a.m. 1 mile run (easy) 14.2/26.2
8:00 a.m. Breakfast in camp dining hall
8:45 a.m. Swim 1500 yards
Swim instruction: open water sighting 2500/4224
Instructor: Susan Wilkens
9:45 a.m. Meeting at swim pavilion
Bike instruction: Instructor Andrew Hodges
10:15 a.m. Group bike ride 56 miles 80/112
Finish at Goosepond Colony
1:45 p.m. 3 mile run (hard) race simulation 17.2/26.2
2:30 p.m. Lunch at the Docks
3:15 p.m. Instruction: Nutrition for triathletes: Instructor Emily Hardin
3:45 p.m. Group ride 8 miles back to camp 88/112
4:45 p.m. 2 mile trail run(easy) 19.2/26.2
5:15 p.m. Swim 1000 m. relays 3500/4224
6:45 p.m. Evening meal cookout and music entertainment
Sunday July, 31
6:00 a.m. Meeting at swim pavilion: Sunday training schedule
Instruction :speedwork training
6:30 a.m. 1 mile run (easy) 20.2/26.2
2 mile speed intervals 22.2/26.2
1 mile run (easy) 24.2/26.2
7:45 a.m. Breakfast in camp dining hall
8:40 a.m. Instruction: Race Director’s race perspective (Instructors W.J. Wilkens, Mike Gerrity)
9:30a.m. Six mile bike to Goosepond Colony
9:55 a.m. Transition setup
10:00 a.m. Pre-race meeting
10:15 a.m. Swim warm-up 225 yards 3775/4224 10:30 a.m. Race: sprint triathlon (OPEN ROAD EVENT)
Swim 450 yards 4225/4224
Bike 16 miles 112/112
Run 3 miles 26.2/26.2
12:30 p.m. Lunch and Awards
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