SUMMER TRI CAMP AT XANTUSIA

TRIATHLON CAMP at XANTUSIA
Hosted by
Coach: Erika Lilley
USA Triathlon Coach, Certified Strength and Conditioning Coach


WHO: Beginner and Intermediate level triathletes- all distances focused from Sprint to Ironman Distance athletes.

WHERE: Xantusia Endurance Playground, Valyermo, CA (will email directions and special map once signed up) Located roughly 1 hour north of Santa Clarita, 1.5 hours north of Los Angeles.

WHEN: June 12-15th, 2009 (Thurs through Sunday)

WHY? If you want to:

-More efficient in the water
-Practice open water technique and drafting
-Train at altitude- >5000 Feet only 1 hour away
-Bike on roads almost untouched by traffic
-Try your climbing skills up one of the most challenging 12-mile climbs, which starts less than 1 mile outside of camp
-Get ready for your upcoming Ironman
-Learn how strength training can improve your overall time and prevent injuries
-Maximize your nutrition timing in races and learn how best to maintain your weight during your off-season
-Brush up on speed training at the aqueduct and run the pristine trails up at Jackson Lake
-Experience training in every dimension possible: altitude, surroundings, and experience levels
-Cut time off of your transitions
-Have fun meeting other tri dorks

THEN THIS CAMP IS FOR YOU!

COST: $450/person*
*Includes room/board and all meals cooked especially for you by the most amazing triathlon chef ever, Mark “Monty” Montgomery.
**If you can only make a portion of the camp, we can discuss

SPECIAL APPEARANCES BY:
Mark “Monty” Montgomery
Dan Empfield
Charlie the Wonder Dog
Nelson the Super Dog


ITINERARY (Rough and subject to only get better)

THURS:
Afternoon Check-in
Sunset Run
Dinner
Watch Ironman Videos from the early ‘80s

FRIDAY:
9:30- Run @ Jackson Lake
12 noon- Lunch
2 pm- Swim at the Palmdale Pool
5pm- Nutrition Seminar/Recovery
7pm- Training Program Essentials
Watch Tri Videos from the Mighty Hamptons Race and the 1st Catalina Triathlon (staring Monty and Emilio DeSoto)

SATURDAY:
9-12pm: Long Ride
12pm-Transition Practice, followed by lunch
2pm- Open Swim at the lake
5pm- Learn about Bike
7pm- Structural Integration/Chiro Recovery Presentation/Injury Prevention

SUNDAY:
9am: Long Flat Run at Aqueduct- work on speed work and technique
12pm: Lunch
2pm: Depart



CONTACT ERIKA LILLEY TO RESERVE SPOT TODAY- ONLY 12 SPOTS AVAILABLE
661.476.6296
erikalilley@sbcglobal.net

erikalilley.blogspot.com
Read more about Xantusia @ Slowtwitch.com
Article:
http://www.slowtwitch.com/Bike_Fit/F.I.S.T._Workshops/Xantusia_46.html

First Race of 2009 in 30-34 AG

I am sitting at LAX waiting for my flight to New Orleans, as my first race of the year is on Sunday- the Inaugural New Orleans Half-Ironman. It does not have Kona qualifying slots, but it is a qualifier for Clearwater and a great chance to check my fitness and speed- super fast and flat course. Not to mention- it is in New Orleans. I have invited a client, Marisa Lopez, to join me at the race. It will be a great experience for her to watch it and see what really goes down in this type of distance. I am training her for the Big Bear Marathon in September.

The swim is in Lake Ponchatrain, which is going to be a balmy 67 degrees and maybe choppy. The race starts at 7am, so in and out of the water by 8 (once my wave starts) and on the bike for a very fast course- 27 feet of total climbing. I hope to finish the bike in a little over 2 hours, then get on the half-marathon, and complete it in under 1:40. I can run a 7:45 mile or so for the half-marathon, I will be good. It is very flat, so I think that I am tapered and light enough right now to get a good result that way. I am just really interested to see how running off that bike will feel on my legs and glutes, so I am promising myself to get up and stretch the legs out a bit. The roads are not very smooth either...interesting. All is fun, though, all is fun.

Good luck to all of my friends at Oceanside this weekend, which does have Kona slots. I hope that you all get what you wish for and work hard for this weekend! Let's race hard so that we can have some awesome race stories at the end.

Coach E