Training camp- yeah baby!

Over the last few weeks we have had a couple of training camps. First was a long weekend in Taupo - 4 days with some pretty solid training sessions (with a 2 day option in there too). 

But first a slight back track and I will go over the training post half Ironman. The recovery post half was very good, certainly the least fatigued I can ever remember feeling after a half Ironman. However there was one major hiccup, the torn calf. A month after the half, and I have managed 5 runs in total (I think), and 3 of those have ended in failure and have been less than 15 minutes. Yesterday was the most successful, with around 40 minutes of 3min slow jog (not sure it was really running) and a 1min walk, which I did cut down to 30sec a few times. I got through that no trouble - the first "no trouble run" in a month. So Deno and Bevan have managed to help get it right, but it has taken time, and time is not a plentiful resource unfortunately. This has sort of put a fair few nails in the Ironman coffin unfortunately. I don't see anyway to resurrect even a moderate level of run fitness between now and Ironman - well not without serious risk of injury (I see the risk as far greater than possible benefit in going full out run training wise as well). The best outcome will be the the run-walk taking slightly less time than the bike (which I am not counting on). While it is a little disappointing - I don't see it as the end of the world - I have really enjoyed the journey back to Ironman this year, and I am sure that race day will be a celebration of that journey, what ever the result it! 

On the plus side, with no running, I have been doing 4-5 swims per week, and the swimming is solid now. and I have done a few weeks or 5-6 rides per week. I have to say that the riding has come to a new level, and I definitely have a better fitness profile on the bike than I had a month ago. I have added in one very easy ride, one moderately easy ride per week, and have done a couple of solid steady rides in the last month as a substitute for run intervals. So the main change is the volume of easy riding. Although the lower volume (ie zero) or running maybe enhancing recovery and adaptation - but I am not really sure that is the case. 

Back to the training camp. I have been on a few training camps over the years and have certainly heard many tails about many camps. We had a great turn-out with around 25 people at "camp Taupo" at any one time This is how the first camp went:
Thursday: this was an easier day, with a 45min swim in the lake, with a few re-groups, really just to test the water out really. After a leisurely change over, out for a 2 hour easier bike. The route we went was pretty hilly, and Ideally this would have been flat - but we would be riding on the flatter roads a fair bit in the nest few days, so a change of scene was in order - and it was nice and quiet traffic wise! Off for a 45min run after, and a few went for a dip in the lake to finish the day off. all in all, a nice day out, and just good to be away from the hussle and bussle really.

Friday: this was not a huge day, but it was solid. Off to the pool first, and a big steady state set. Warm-up, then between 20 and 25x200m reps on the best send-off time you can maintain (between 4min and 2:50 was in order). So everyone should have got in at least 4.5km, and up to 5.5km. This went pretty well I thought, and everyone now knew they could do the Ironman swim at a good steady pace! A bit of a refuel, then down to the psuedo-track - where we used the perimeter of a cricket field - which turned out to be 405m (cricket appears to over run the Taupo running track!)! Now it was time for a track session running. Three sets of 1600m steady, bit of easy, and 800m fast, and a bit of easy. It was getting nice and warm at this stage (around mid-day), with very little wind - just adding to the experience. Most got through that session pretty well - a few of the injured brigade were just doing the jog-walk scenario watching all the others flog themselves around the track! Back to base, and some food, and off for an easy bike, which was a little optional. We actually road around the back of Taupo, and in to the Velodrome. Did a few laps and even did a couple of individual pursuits. A few found that riding at 60kph on the track is a little harder in reality than what it looked like on TV! Overall it was a bit of good fun rather than an epic session. good to freshen the mind, even if 3km hard on the track gave the lungs a bit of a burning sensation!

Saturday: First big day. short swim (20min in the lake), then off for the big bike. Everyone was to try to get in at least 180km (full Ironman course), and the faster riders were expected to do over 200km. I threw in a few steady efforts, just to break the ride up a little, and show that a change of pace is possible on a long ride. Not all in grouppo 1 were that happy with my "steady efforts" though. The written complaints that were submitted were subsequently filed in the circular filing cabinet (well - looked more like the rubbish bag actually). After returning from the long ride, a short run, just to try and find the run legs was in order. A few run legs were lost, and hydration strategies were questioned!! There were a few hiccups - punctures and slipping seat posts, but those that got through were now happy about being able to do the bike for IM as well!

Sunday: Sort of a half Ironman simulation - with a 40-45min swim, another lap of the bike course (with a few solid efforts) and then a lap of most of the run course. The swim was fine - with the water being very pleasant - even on the tired bodies. Although instructions were starting to be short-cut, with turn-around points a little shorter than they were suppose to be! On the bike, and with a few moans and groans things go underway. I suspect there were a few tender backsides from the previous days! the first steady effort certainly sorted a few people out. A few who were a little light on the food side were changing gear - into creeping mode - and I am sure just getting back home was the only objective! With the steady efforts I had a little advantage in that I did not have to worry about running after - so was quite happy giving everyone someone to chase. From a training perspective, I would have loved to be able to run, as that was a key run session in the Ironman build-up. But that was not to be. Most did get through the run in some shape or form. It was quite warm as well, so great confidence for those that did find their run legs after my best attempts to destroy them after a couple of very solid days of cycling.
After all packed up and heading home, I think most that did at least some part of the training camp come away feeling a lot more confident. The thing with camps is that with a heap of other people doing the same thing, it is much harder to "pull the pin" and take the easy option when everyone else is suffering through the hard parts. When you are training on your own, it is much easier to justify in your own mind that a slightly easier option is the better option -when in many cases it is just an easier option! The main trick for these types of training camps are to make sure you recover after, so you can actually get fitter, and not just stuffed! :-)