Anderson, SC Training Camp designed for HalfRev

Date:
July 29 – 31, 2011

Focus:
HalfRev Anderson Course preview and training weekend

Location:
Anderson, South Carolina

Cost:
$295 (13% discount for TeamEC athletes)

Registration:
Go to: EC Rev3 HalfRev Training Camp Sign Up or
E-mail – Dan@EnduranceConcepts with the subject “Rev3 Training Camp”
- You will be contacted within 24 hrs for payment information

Any other questions: Dan@EnduranceConcepts.com

Included:
- 2.5 days of training (Friday-Sunday) on the HalfRev course
- Complete ride and run support with GU nutrition and Gatorade hydration
- Kayak supported swims
- 8 training sessions (2 swims, 2 bikes, 4 runs) on actual race course
- SAG support from a certified professional mechanic
- Picnic lunches each day and group dinner on Saturday
- Presentation with Dr. Hamid Sadri, 1st Choice Healthcare, certified chiropractor and active release technique
instructor
- Daily training presentations from USAT-certified Endurance Concepts coaches
- Sponsor giveaways and discounts including Mix1 for all recovery needs

Bike shipping and packing:
We will be using All3Sports for our shipping and packing needs. Simply have your bike to the shop by Wednesday July 27, 2011 and it will be assembled and ready for you to pick up on Friday morning in Anderson, SC. Also, it will be repacked for your departure on Sunday. ($50 call for availability)

Lodging:
Fairfield Inn & Suites
117 Interstate Boulevard
Anderson, SC 29621
(864) 332-9000
Ask for the ‘Endurance Concepts’ rate

Anderson/Lake Hartwell KOA
200 Wham Rd
Anderson, SC 29625
http://koa.com/campgrounds/anderson/   (864) 287-3161

Arrival & Departure:
We recommend you arrive by 7:00 AM on Friday, July 29, 2011. The Welcome Dinner is optional on Thursday night. Note that you must provide your own transportation during the camp, but we will attempt to car pool as much as possible. Cost to enter Darwin Wright Park is $2/car. The conclusion of the camp will be Sunday, July 31, 2011, after the run and wrap-up session.

Schedule:

Thursday July 28, 2011
7:00 PM    Welcome Dinner (optional) Romano’s Italian Restaurant

Friday July 29, 2011
7:00 AM    Emily will be available for bike maintenance issues
8:00 AM    Swim – Darwin Wright Park
9:45 AM    Training Presentation
11:00 AM    Lunch – provided by EC
12:00 PM    Professional Mechanic will be available for bike maintenance issues
12:30 PM    HalfRev Bike Course – 20 min Transition run after bike
4:30 PM    EC Coaches available for one-on-one questions

Saturday July 30, 2011
6:00 AM    Professional Mechanic will be available for bike maintenance issues
7:00 AM    HalfRev or OlyRev Bike Course (athlete choice) -15 min Transition run after bike
11:00 AM    Lunch – Provided by EC
12:00 PM    Dr. Sadri, 1st Choice Healthcare, Presentation
1:00 PM    Swim start methods and technique
3:00 PM    OlyRev Run Course
6:00 PM    Team Dinner provided by EC

Sunday July 31, 2011
8:00 AM    HalfRev Run Course
11:00 AM    Wrap-Up

*All swims will be supported by canoe/kayak. All runs will be supported with aid stations throughout the runs. All biking sections will be supported with aid stations that have food hydration and mechanical help if needed.

Suggested Items:
- Small bag or backpack to keep items in the SAG vehicles during training
- 2 sets of goggles
- 1 set of cycle gear
- 2-3 sets of Triathlon gear
- 2 pairs of running shorts
- Cycling shoes/pedals
- Sunglasses and/or Prescription glasses
- Helmet
- Sunscreen
- 2-3 towels
- 2 pair of running shoes
- Rain jacket
- Water bottles
- Any personal nutrition

We will be providing nutrition on course just like during the Rev3 race. Mix1 will be provided after every session to ensure proper recovery. The support vehicles will have drinks, food, and nutrition, spare tubes/tires, etc. If you have any questions about what to pack or what to look for when purchasing supplies, please contact us at 757-715-2167.

If you decide to purchase something from All3Sports on-line, we can deliver it to you onsite at the camp. Call A3S at 1.800.975.ALL3(2553) or 770.587.9994 and make sure you tell them it’s for the Endurance Concepts camp.

To Register:
Go to: EC Rev3 HalfRev Training Camp Sign Up or
E-mail – Dan@EnduranceConcepts with the subject “Rev3 Training Camp”

Useful Links:
Endurance Concepts
Rev3 Anderson
All3Sports
Mix1
1st Choice Healthcare
Darwin Wright Park

Thanks to our Sponsors:

Join TeamEC for an afternoon of socializing and pasta at The Bat & Ball Pub in Atlanta on Saturday, March 19th. We’ll be stuffing our faces with pasta in preparation for the Publix 1/2 & Full Marathon the following day.

When: March 19 @ 2:00 p.m.
Where: Bat & Ball Pub (2150 B Johnsonferry Rd Atlanta, GA 30319)
Cost: $10 per person*
Reply to this email to RSVP by Wednesday March 16th.

If you purchased a TeamEC kit, they will be ready for pickup at the pasta lunch so come join us for the festivities even if you’re not racing the Publix race. For those who can’t make it, we’ll be shipping the kits starting on Monday, March 21st. If you didn’t order a kit but are interested in purchasing one, we have a few left. Please send an email to Coach Shanks at Shanks@EnduranceConcepts.com to find out what sizes are remaining.

*Proceeds will go to Walk with K Peasey. If you don’t know Kyle’s story, check him out: click here

order your 2011 Team EC Kit here!!

By: Dan Arnett – Head Coach of Endurance Concepts

I would like to discuss a phenomena commonly referred to as post race blues. You have just completed you’re ‘A’ race a couple of days ago and think you should be excited and on cloud 9. But instead, you are moody and irritable. Why is that?

There are several reasons that have been attributed to this and I will briefly touch on some of them. Essentially, you have set your sites on this particular race for a long time now. Your body was primed for it, you went out there and gave it your all and now it’s over. Regardless of how you did, your mind knows the task is complete. So your body thinks it’s time to rest. It’s trying to rebuild itself and you are trying to hold onto that peak fitness because you liked that feeling. But you can’t hold-on to peak fitness for very long, that is just the nature of the body. Mentally, you don’t have a goal on the horizon anymore and feel like you’re lost. It’s best to focus on your recovery from the effort and the lessons learned from the race instead of “What do I do now?” Training is about cumulative effort and the race you just completed is all part of that. Let your body recover and focus on that. Focusing on recovery allows the mind to have an immediate goal to concentrate on. The lessons learned from the race will be flushed out soon enough. Don’t dwell on how you could have done this better or that better.

Discuss with your coach how to progress from here. Together, the coach and athlete will be able to gather the information from the race and use it to the athlete’s advantage. Every race has great lessons to be learned, which are not all time related. You might also experience some weight gain a couple of days after your race. Don’t let this get you down. Remember that you just pushed your body as hard as it could go. You damaged your muscles and now they must repair themselves in order to get stronger. The body will retain water around those muscles in order to help facilitate recovery and flush out any toxins that remain. Allow yourself a couple of days to do the things that you prevented yourself from doing before the race. Relax and enjoy the fact that you pushed yourself; all within reason of course. With the guidance of your coach, you will slowly get back to full speed ahead training and set your sights on the next goal. But don’t get frustrated that you feel down a bit. It’s expected and totally natural. But like anything, if it gets to an extreme, let your coach know and seek assistance from a professional.

- Coach Dan

By: Dan Arnett
Head Coach – Endurance Concepts

Every athlete would like to see performance gains without spending hour upon hour grinding it out on the road.  While the adage of “you don’t get something for nothing” will always hold true, it is possible to become a faster athlete with no additional work.  The following ways will gain you time for minimal effort.  Efficiency is the name of the game.  These tips will make you more efficient, thus gaining you the free speed you need right away.

I have prioritized my list according to the best bang for your buck.  Our sport is not cheap and budget is always a concern.  So scrape together your pennies and let’s get faster…Now!

1. Bike Fit
   Cost: $100 – $300

   This is the most overlooked way to gain free speed.  If you cannot maintain an aerodynamic position for the duration of your race, then you are losing both speed and power.  Most people feel uncomfortable in the aero position and the most likely reason for this is that they are not properly fitted to their bike.

   You might have received a quick fit when you purchased your bike, but generally this is inadequate for the time you are about to spend in the saddle.  If you did not spend close to an hour with a fitter, I would recommend doing so.  Not only will you be more comfortable on your bike, which translates into more saddle time, but more aerodynamic and powerful as well.  A good fitter will balance aerodynamics, power and comfort to blend them into a specific fit for you based on your physical limitations.

2. Aero Helmet
   Cost: $150 – $250

   The most controversial piece of equipment in regards to fashion has to be the aero helmet.  Many people dismiss it because they don’t want to look weird.  Let’s look at this objectively.  As triathletes we are wearing spandex, spilling gel on ourselves, all the while swimming, biking and running only to get to the same spot we started; but are worried about how a helmet looks?

   An aero helmet will give you approximately the same time advantage as an aero front wheel for a fraction of the cost.  Also, contrary to popular belief they are not hot and they do not always have to be exactly horizontal to be effective.  Just like any other helmet, make sure the one you pick fits your head and is comfortable.

3. AeroDrink and Bento Box
   Cost: $75

   This may seem like an odd one to make the list, but here is my reasoning. Few would argue that the longer you can remain in the aero position, the more efficient you are.  Since nutrition and hydration are essential during a race, it is beneficial to do them while in the aero position.  An aero drink allows you to hydrate with minimal departure from your optimal aero positioning.  Also, a bento box places your nutrition directly in front of you, which will also maximize your time in the aero position.

   Since your hydration and nutrition are within sight the entire time, you will find it easier to remember to eat and drink.  So that, as well, should improve your finish time.

So for a minimal cost, you can get the most out of your bike leg.  While nothing replaces hard work, these are some inexpensive tips to help you gain some free speed in your next race.  Happy Trails.