First Training Camp Recap, the next Training Sessions, and More

First off, a big congratulations to all of you that made it out to the first training camp of the dryland season. You all killed it in here this past weekend, and I'm excited to finally have this thing rolling.

I've already seen a lot of you at Performance training, and that rules. I wholeheartedly believe that this program will help get you all in the best race shape of your lives, but only if you make a point to come in and train! I've given you the tools, and I'm here to support you, but I can't force any of you to train. If you aren't sure what you should be doing or are feeling burned out, please come talk to me about it. We can adjust things to keep you enthused about the program as we progress through the summer.

Since we're on the training subject, let's touch on how you all should be implementing the program. We worked through an "A" and a "B" workout, which you should be rotating into your training schedule. You should also be doing some base cardiovascular training (running, riding a bike, swimming, hiking, etc. - should be easy now that summer seems to be here), which you can work into your week's schedule. My recommended training program is as follows through July 3:

Mon: REST DAY (actively rest - take your mind off of training and enjoy a day off!)

Tues: A "Strength"

Wed: B "Core and Stability"

Thurs: active cardiovascular work (25-50 minutes at moderate to high intensity, as dictated on your Strength workout sheet) 

Fri: A "Strength"

Sat: B "Core and Stability"

Sun: active cardivascular work (25-40 minutes of high intensity work - intervals are okay - as dictated on your Core and Stability workout sheet)

Stick to the workouts as written, but don't be afraid to up the intensity as you get stronger. When I say "intensity", I mean workload. Add weight or change the angle on your TRX exercises - do not add more reps or sets to your workout! If you finish a set of exercises in your workout on Tuesday and feel like you've got a lot left in the tank, write a note in your training log and add some intensity for the next workout. Don't try and "make up the difference" by overloading the next exercise sets - that's how training injuries happen. When increasing weight for specific exercises, do so conservatively. My basic rule of thumb is to never add more than 10 lbs per repetition per week of training. Make sure that you're training at an intensity that is challenging yet manageable - remember that no one wins races in the gym in June.

I've emailed all of you that were here for the camp 2 files that will help you with your nutrition. One is a meal plan template that will help you track what you're putting into your body. You don't need to worry about counting calories, etc., but I do want you all to be aware of what you're eating. If you're going to treat your body like a machine here in the gym, you need to treat your body like a machine in the kitchen. Put the right fuel into your body. The other file is a nutrition breakdown guideline that provides a good baseline of food choices that fit a healthy mealplan profile. Again, this is a guideline, and I don't expect any of you to follow it religiously. Just use the information to eat healthier and take care of your bodies as we press on throughout the training season. 

Lastly, remember what we talked about regarding hydration - drink plenty of water to help your body function at a high level, especially as we get into the hotter months of summer. Here's a great article that includes a lot of the information I'd like you all to be thinking about: http://lavamagazine.com/training/liquid-love-are-you-getting-enough#axzz1OpEFoqEf ;

I understand that many of you will be at Hood over the next few weeks training - we'll be getting a second camp organized (right now looking at July 6, 7, and 8) to go through the next phase of training. If any of you aren't going to Hood and missed the first camp last week, please email me at chris@takeyourbike.org and we'll set something up to get you started.

As I mentioned above, the next camp will be scheduled soon, most likely for July 6, 7, and 8. If any of you would prefer other dates, please email me - I can work with your schedules. If any of you would like to organize a smaller session package for just yourself or a small group, please don't hesitate to ask. I want to make sure you have every opportunity to get with me, develop the knowledge you need for your training program, and stay focused moving forward.

I look forward to hearing from all of you - see you at the gym!

Knowledge Builder/Fitness Workshop #1 from June 3-5

Team,

I hope this finds you all well. After a little more deliberation and planning than we saw coming, we're finally up and running here at Performance to get your dryland program up and running in full force.

We're going to lay the foundation for your training season during the first weekend of June, with the 3 sessions falling on Friday June 3, Saturday June 4, and Sunday June 5. Friday's session will be from 4 to 6 PM, with the weekend sessions being from 10 AM to 12 noon. All three sessions will be held at your Performance Training Center in Truckee.

Over the course of the three sessions we'll be focusing on building nutrition/hydration knowledge, developing a comfort level with the foundation movements of your training program, and learning the protocols we'll be using to build up your

 aerobic bases and core strength over the course of the training season.

We'll be putting most of the time over the first 2 days of the workshop toward learning the movements, protocols, and exercise modifications necessary to complete the first 4 weeks of your dryland program, culminating with full-speed/full-intensity workouts on Saturday and Sunday. Come ready to learn, but be prepared to train hard on Saturday and Sunday - bring a water bottle, gym attire, and a desire to work hard.

The workshop details:

Friday June 3 from 4-6 PM

Saturday June 4 from 10 AM - 12 PM

Sunday June 5 from 10 AM - 12 PM

6 hours total training time

Program Cost: $190 per athlete (about $30/hr of training - 30% off the standard group training rate at Performance)

Lastly, all SVST athletes taking part in this training workshop (or any other workshop/group training session here at Performance) will have to be active members of the training center. In an effort to make this a viable option for all of you, Julia has extended a special SVST athlete membership special of just $20 per month with a 12-month EFT agreement. This is almost 70% off of our standard Gold Membership package, and includes full access to the facility and all group exercise offerings. Should you live out of the area in the summer but still want to attend the workshops to enable you to follow the program elsewhere, we offer the option to freeze your membership while you travel for a nominal fee. We're excited to be able to offer all of you this deal, and sincerely hope to have all of you training at Performance throughout your training and competition seasons.

This workshop will serve as the hands-on component to the first 4 weeks of your training program, with the workout evolutions being hosted here on the SVST Dryland blog. 

Make coming to this 3 day workshop a priority - the stuff that we're covering is going to be the foundation of your training season and provide you with the base to launch your best competitive season yet this upcoming winter.

Performance Training Center Memberships

We're busy fine-tuning your Dryland Training program, and training season is going to kick into full swing in the next few weeks. For those of you in the Tahoe/Truckee area this summer, we've put together a membership special that we're only extending to you all as SVST athletes. All of you can join Performance Training Center by Julia Mancuso for just $20/month and train how the pros train, where the pros train. Training at Performance also has the advantage of being able to work first-hand with myself and the other trainers that are developing your dryland program, so you'll never miss a workout and always train effectively and safely. Stop by the gym today and sign up, and get ready to start working toward your best competitive season ever in 2011-2012.


More to come soon - stay posted.

Facebook Networking

In addition to this blog, I've created a Facebook group site to help all of us keep in touch and network during the training season. Both the Facebook group and this blog will serve as great platforms to get in touch with your fellow athletes to set up group training schedules, to get in touch with me to set up sessions or ask questions, and to access all of the resources that myself and the rest of your coaching team will be providing for you. You will be invited to join the Facebook group, and thereafter you can access the page HERE. Please let me know if you haven't received an invite from me 
by emailing me at chris@takeyourbike.org.

See you all at the gym!

SVST Dryland Training Program Blog

Athletes: Welcome to the SVST Dryland Training Program Blog. This is the online home for your offseason training program, and will be your best resource as we build through the training season. Get excited - you're all headed for the best shape of your lives.