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TriCoachGeorgia

Augusta 70.3 Camp Recap

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July 13-14, 2013

We held our annual Augusta Ironman 70.3 camp about two months before this year’s race to help inform, educate and train many of the race’s athletes. Despite heavy rain that made it impossible to swim in the Savannah River, we had a great turnout with about 60 athletes at this year’s event.

We’d like to thank all of those who participated, especially the many enthusiastic and welcoming members of the Augusta Triathlon Club, and give another shout-out to the event’s many sponsors; including the Augusta Sports Council, Peak Rehabilitation, Fitness and Performance Center, All3Sports, Generation UCAN, Outspokin’ Bicycles, Wells Fargo Home Mortgage and Fusion Sports USA. For those who attended, don’t forget to visit our sponsors for some great deals.

Here are a few recaps of the weekend.
“A dream training weekend!” – Virginia at Swim Bike Kid
“Just what everyone needed!” –  Devon at TriDevil_DK  
“It was a great weekend. Thank you guys so much for the hospitality. It was great!” – Mark Nelson, Orange Park, Florida – via Facebook

We look forward to seeing a new crop of attendees next year!

Below is a recap of the weekend camp agenda.

SATURDAY:

REGISTRATION/LECTURES

  • WHAT: Camp Registration followed by lectures on training, race prep, course tips, nutrition, lab testing, injury prevention and rehab. In addition to course prep talks from TriCoachGeorgia.com coaches, we’ll have representatives from All3Sports, Peak Performance, the Augusta Sports Council and Outspokin’ Bicycles on hand to speak with camp attendees and answer questions. We will also be distributing participant swag bags and raffle tickets for a variety of giveaways throughout the weekend.
  • WHEN: 8 am
  • WHERE: Peak Rehabilitation, Fitness and Performance Center.
    1305 D’Antignac St, Augusta, GA 30901
  • FOOD:A light breakfast (bagels, fruit, juice, coffee) will be provided
  • PARKING: At the Peak Performance Lab, located 2.4 miles from the Augusta Boathouse transition area.

BIKE COURSE PREVIEW RIDE (SAG provided by All3Sports)

  • WHAT: We’ll have 3 different Pace Groups and 2 ride-length options (56 miles and 45 miles).
  • PACE GROUPS: Led by TriCoachGeorgia.com coaches and TriAugusta team members.
  • FULL-COURSE options:
    15-16 mph or below (3:30 +)
    17-18 mph (3:15 – 3:30)
    19-20 mph. +  (2:45 – 3:00)
  • 45-MILE option (We will have a TriCoachGeorgia coach or a local TriAugusta team member available to help lead this shorter route at whatever pace you want. There will only be ONE group for this option.)
  • WHEN: 11 am start
  • WHERE: 101 Riverfront Drive Augusta, GA 30901
    Start at Augusta boathouse/Transition area (You can ride to the boathouse from Peak offices or drive your car over and park in the lot.)
    *NOTE: The ride will be supported by an All3Sports van, staffed by store employees. We are grateful to have them along!

BRICK RUN:

After the bike ride, we will have an optional brick run. It will be HOT. Water will be supplied for all runners by All3Sports. We also hope to have other hydration choices. If you have a specific beverage of choice, plan to bring your own hydration.

DINNER/SOCIAL MEET & GREET (presented by Augusta Wells Fargo Home Mortgage)
If you have selected to join the group for dinner/drinks.

  • WHAT: Dinner with TriCoachGeorgia coaches and TriAugusta team members. WHEN: 6:00 PM
  • WHERE: Crums on Central
    http://crumsoncentral.com
    1855 Central Ave, Augusta, GA 30904
  • DETAILS: We will have a private room with a fixed-price menu.
  • PARKING: On street or in the rear of restaurant. (You have to drive between two buildings to access the rear parking lot.) If possible, please carpool.
  • MENU: (This is the REALLY GOOD part!)
  • APPETIZERS AND DRINKS (provided by Wells Fargo Home Mortgage and TriCoachGeorgia)
    Lemon Hummus, Olive Tapenade, Small Herb Salad, Wood Fired Pizza, Domestic beer and wine
  • ENTREES (paid for by attendee) $20, not including tax or gratuity.
    Pork Pasta – In house smoked pulled pork in a rustic garlic cream sauce. With smoked tomatoes, carmalized onions and arugula.
    12 oz Ribeye – Served with garlic whipped mashed potatoes and asparagus
    Organic Chicken Breast – pan roasted and served with wild rice and sauteed seasonal veggies.

SUNDAY:

OPEN WATER SWIM:

  • SAVANNAH RIVER SWIM  HAS BEEN CANCELED DUE TO DANGEROUS CONDITIONS
    WHAT: Open water swim in Augusta area. Details to follow.
    WHEN: 8 AM start with full kayak support.
    WHERE: Directions to follow

RUN COURSE PREVIEW:

  • WHAT: Run workouts (1 loop or 2 loops) with 3 pace groups led by TriCoachGeorgia.com coaches and TriAugusta team members.
  • PACE GROUPS:
    2:45-3:00+  (12-15 min/mile+)
    2:30 (11 min/mile)
    2:00 (9 min/mile)
  • WHEN: 9 am start after swim
  • WHERE: Augusta Boathouse Transition area
    101 Riverfront Drive
    Augusta, GA 30901Get ready to Do Your Job!
    – The TriCoachGeorgia Team
TriCoachGeorgia

The TRUTH (maybe): A Never Ending List

/in , /by

Some of what I learned from Triathlon in 2012 and beyond:

 

Charleston SC 70.3

Don’t let this happen to you!

  1. Taking performance enhancing drugs makes you a twat and a cheat
  2. Racing lighter is better
  3. Eating lean keeps you light
  4. Training heavier makes your faster if your race weight goes down
  5. Burn fat as much as possible
  6. Go easy on sugar and get your carbs from healthy sources
  7. Ucan generation is a game changer for race day nutrition
  8. Listen to your coach unless you like being injured
  9. Don’t listen to your coach on race day if you feel really good
  10. Tackle your weaknesses
  11. Make lots of friends in lots of places
  12. Do fun races
  13. Don’t take yourself too serious
  14. Give back to others
  15. Youth triathlon is better than adult triathlon
  16. Flip turns are hard to do.
  17. Test yourself in training but not daily
  18. Recovery is more important the older you get
  19. It is ok to have rivals if it is healthy competition
  20. Have the best race you can on the day
  21. Try not to set a time goal
  22. Use glide heavily in areas that chafe
  23. Figure out what shoes feel best and run in them
  24. Blisters suck, really suck
  25. Train with people that help you remain centered
  26. Get out of your comfort zone on occasion
  27. Coaching is a lot like therapy
  28. Indoor training is much better than people give it credit
  29. Try to have one big race per year
  30. Try not to let your self-worth ride on that big race
  31. Have strong opinions about training but be willing to listen to other ones
  32. Affiliate with good shops, clubs, and teams
  33. Fit over everything else when buying a bike
  34. Aero = faster
  35. Comfortable stiff bike shoes are very important too
  36. Dig deep on race day
  37. Over train for the distance your racing
  38. Ironman is not the promised land but its close to it
  39. 70.3 is the best distance for me and most of us who have busy lives
  40. Make sure your family is on board with things
  41. If it hurts, don’t keep doing whatever your doing until you get it checked
  42. Have great support people on your team including PTs, masseuses, strength trainers, etc.
  43. Stretching and rolling are stupid although Thai massage seemed to help so maybe that’s not fully true
  44. The mental game is more important than you think
  45. More miles works for me to go faster but not for others
  46. Less miles = need to be harder miles.
  47. More swim yards does not mean you will go faster
  48. In the water, quality > quantity
  49. It’s never too cold to swim until its too cold to swim
  50. Closer races are easier to do than further races
  51. The best race directors are ones that get you out of there asap
  52. Rev3 races are better than WTC races but you can’t qualify for Vegas and Kona there
  53. You are a scumbag if you cheat (yes I repeated that one) but this is geared toward the bike drafter and the course cutter
  54. Family and friends present at races makes them more enjoyable
  55. Yelling and cheering at someone during a race does in fact make them go faster
  56. Racing a lot is tough due to the sleep disruptions and logistics
  57. Triathlon can be expensive but it’s a worthy investment
  58. Short course races are painful but fun and over quick
  59. Find ways to have the quickest transitions of your AG
  60. Always carry Benadryl
  61. Just because they are selling something doesn’t mean you have to buy it
  62. Have answers to questions you will ask yourself prepared ahead
  63. Environmental conditions like heat/humidity, cold, wind, etc are things you have to learn to tolerate
  64. L.A. Woman by the Doors is the best triathlon song ever (MOJO RISIN!!!)
  65. You are not faster if you have a cool nickname, but it can’t hurt