TRIATHLON CAMP at XANTUSIA
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!
*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
Charlie the Wonder Dog
Nelson the Super Dog
ITINERARY (Rough and subject to only get better)
Watch Ironman Videos from the early ‘80s
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)
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
9am: Long Flat Run at Aqueduct- work on speed work and technique
CONTACT ERIKA LILLEY TO RESERVE SPOT TODAY- ONLY 12 SPOTS AVAILABLE
Read more about Xantusia @ Slowtwitch.com
Tuesday, April 7, 2009
Friday, April 3, 2009
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.
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