deboer training camp weekly schedule:

Notes:

• This is a tentative schedule – athletes don’t have to participate in all sessions! Each athlete’s individual schedule will be modified based on ability, weeks attending, goals and current fitness level.
• Bike rides and runs will be based on your level, up to three groups
• We will set up lanes according to pace and ability for swim workouts
• Athletes should bring: pull buoy and fins. Hand paddles and snorkels optional.
• Sweat testing to be scheduled with athletes throughout the week

 

Saturday:

Arrival Day

AM: Introductory Bike – 1 to 2.5 hours

PM: Pool Session – 45 mins to 1 hour or Gym 

PM: Welcome gathering

 

Sunday:

AM: Easy trail run – 5 – 8 km

AM: Bike: 2 – 3 hours

PM: Pool Session – 45 mins to 1 hour

 

Monday:

AM: Bike: Long, hilly ride – 2.5 to 5 hours

PM: Swim technique session – mirrors, video analysis

PM: Nutrition Seminar with Brooke

 

Tuesday:

AM: Transition workout Bike/ Run: Easy 45 mins to 1 hour bike followed by tempo run/ fartlek session

PM: Pool Session – 1 – 1.5 hours

PM: Circuit Training

 

Wednesday:

AM: Open Water Swim Session at Anfi resort

Includes Wetsuit info session and wetsuit trials

PM: Free time to explore the island and hit the beach!

 

Thursday:

AM: Trail Run – distance TBD

AM: Bike: 1.5 to 3 hours

PM: Optional swim technique session

PM: Circuit/ Strength Training

 

Friday:

AM: Bike: 2 – 4 hours

PM: Pool Session: 1 – 1.5 hours

PM: Camp debrief/ cocktails

 

Saturday:

AM: Trail Run: 5 – 8 km