5 Tips: Training for a Training Camp

Your Best Season Starts in the OFF-Season...

The“Off” season - it’s that time of year where eager cyclists take off to a warm destination to vacation and train for a week. Training camps have long been a pillar of the early season preparation for the spring/ summer of racing; typically a place with long, smooth open roads to build a solid base and increase volume through mileage over six or seven days.

Whether you’re a beginner or a veteran cyclist, here are the top 5 things to do and prepare before taking off for a destination training camp to get the most out of your investment in time, money and watts (energy).

#1 Set Expectations: Set Camp Goals

• Set Goals: go into the camp with a fresh perspective and set some realistic goals on what you want to get out of the camp/week. For example, don’t set a general goal of “I want to get faster”, instead target something specific and work on one each day or for the entire week such as:
• “I want to work on my endurance by riding further”
• “I want to push myself to get mentally stronger when riding hills”
• “I want to work on my pack riding skills”
• “I want to work on keeping a high cadence”

Of course the bottom line is to have fun and enjoy yourself but with a focus on training and wracking up some massive mile count (and Strava records), it’s easy to forget to enjoy the simple pleasures of cycling itself…stop and smell the espresso!

• Training for a camp: It may sound backwards that you would train for a training camp; however, you definitely don’t want to arrive at camp with limited fitness. It will be expected that you will ease yourself into the week by taking it steady on the first couple of days/ rides to minimize the stress on your body and be able to last the whole week ahead.  

#2 Planning: Before You Go

• Insurance: Be sure to look into your employers’ insurance or personal insurance before leaving. In the instance that you are injured while riding, you want to be sure you have coverage to be treated in another country/ location should anything happen.

• Tune Up: Some athletes choose to rent a bike from a local bike shop for the week and take their dimensions with them to be fit/ adjusted on that bike. If you’re not planning on renting a bike and bring your own, your bike should be in 'working order' before packing it in the bike bag/ box. A small tune up, new cables, tires, cassette, etc. as needed would be fitting and ensure your bike is in prime working condition.

•  Contact Lenses, Prescriptions & Vitamins: If you are taking any medications, vitamins and/or wear contact lenses, have your supply with you and bring a prescription re-fill with you in any case your luggage is lost or delayed in flight.

•  Safety: It would be smart to have a RoadID purchased with your personal information included in the instance that you have an accident.

•  Shuttle vs. Car Rental: The choice to rent a car or use an airport shuttle sometimes comes up. Every camp is different and may offer an airport shuttle to the accommodations, if not and you don’t anticipate driving much during the week, a taxi might be easier than working through the logistics of renting a car with a bike in tote.

• Local Clubs: If you choose to train in a more casual setting with friends from your club you may want to explore whether there is a local club that rides out of the destination/ area you are visiting. In the case that there is, connect with them before you go and see about training with them for a weekend or weekday morning ride – a great way to meet other people and checkout some new routes.  

• Dietary restrictions/ allergies & other information (i.e. work, family, etc.): It’s important to inform the camp leaders/ organizers in advance if you have any dietary restrictions or allergies so that they can plan to offer different options to you. It would also be wise to let them know of anything happening in your life if you are dealing with any other responsibilities/ stress that might impact your training or focus throughout the week.

#3 What to Pack: Don’t Forget 

• Clothing: Be prepared, conditions early in the season can be temperamental, even in sunny places like Arizona. Climbs may get chilly, winds may be a factor and the sun/ heat can sizzle your paler winter skin (sunscreen is a must). Be sure to bring enough clothing to cover the bases – layers, lightweight jacket, waterproof items, gloves and toe covers as the whether can turn when you least expect it. 

•  In your Jersey: If you are going to an organized camp with ride support, you shouldn’t have to worry about a map for the unfamiliar ride routes. However, always ride with a phone and in case of getting lost or an accident, carry:
• the phone number of the ride leader(s)
• the number of the local emergency services
• the address of the location you are staying at
• the insurance company number

It’s always a good idea to bring repair items such as a couple of tubes, puncture repair kit, tire levers, a pump or CO2 cartridges (although, buy these at the local bike shop when you arrive as they are NOT permitted on many airlines).

• Fuel: Food, Gels, Mix: Some camps will provide the fuelling products (i.e. fruit, gels, mixes, bars, etc.) to the athletes as part of the inclusions in the camp costs; however, if you prefer a certain type of fuel, request it in advance. Be sure to ask what is provided and, if necessary, be prepared with your own supply for the week and plan extra in case you underestimate how much you will need for the longer rides you will likely be logging.

• Hydrate: Bottles, Sprays & Eye Drops: Don’t forget to bring your own bottles (leave them on your bike when you pack it) and drink loads of fluid while traveling – it can sometimes take a few days for your body to adjust to the altitude and humidity of some locations. Eye drops and nasal sprays may also help with the dry air and wind that you will face.

#4 Riding: Things to Think About

• Water & Prep (heat hydration, climate): The main topic athletes discuss when they arrive at a camp is adaptability and the juxtaposed climate they are experiencing (heck, that’s part of the reason why you’re there, to ride and escape the winter and your respective pain caves!). The conditions are typically extremely hot and there is sometimes limited shade to offer relief - Mother Nature plays a huge role in your performance and ability to train harder and maximize your time and quality of training. You must alter your hydration/ nutrition plan to ensure sufficient consumption:

• HEAT: Pace: Adjust your speed based on how you feel. Hydration: increase your planned fluid intake (i.e. 1.5 bottles per hour vs. 1) and include a water bottle filled with electrolyte mix. 

• WIND: Pace: a howling headwind can feel similar to a 60 - 70 km climb on a ride; but acknowledge that this is a treat to you - treat the wind as a climb and focus on building strength and mental toughness as you push one pedal at a time. Hydration: Like a climb going into the wind is much harder. Avoid basing your hydration strategy on distance (go with time) to get a sense of what you need for the work you’ve been doing.

• Pack Riding: In a camp with cyclists from different places, there is typically a range of experience and skill present. Although you may be comfortable pack riding in a club/ team you ride with at home, give yourself more space between wheels the first few days of riding to get comfortable and build trust and avoid unnecessary accidents. Also read and understand the Cyclists Responsibility Code and the respective Highway and Traffic Act of the location you're visiting to ensure you understand the laws of that location. 

• ASK the Experts: You are paying for the camp leader’s expertise; don’t be afraid to ask questions and ask for feedback. Outline at the start of the week what you want to work on and your intentions. If you have questions, want to learn how to change a flat tire, work on breathing while riding, gear selection, etc., just ASK. 

• Concerns: The camp leads want to ensure you have a great experience; if you are not enjoying the week or something is “off” about the camp (i.e. your bed is too hard, the food is not ideal, the rides are too easy/ hard, you don’t understand something the coach is explaining, etc.) be sure to let the camp organizer know during the camp vs. heading home and sending an email after the camp has wrapped and the opportunity to fix it has passed. 

#5 Other Activities: During & Post Camp

• Rest, Explore & X-train: It’s not vital that you ride from 8 – 5 each day and typically after a long ride you will return to your accommodation and relax/ rest. Try to soak up the environment you are in and explore! Try to mix up your training with an ocean or lake or pool swim (destination dependent) or maybe a trail run or a hike to gain a different perspective. You can also check out local markets, art, music and culture of the locals.

• Memories: Don’t forget to take pictures, journal and reflect on your progress as an athlete and your experience and send post cards home! You will spend a lot of time with the other campers on the bike and likely forge new friendships and connections; do remember to swap contact info. to coordinate a race or ride later in the season together!

• Periodization: When you return home from camp it’s often tempting to keep the pressure on and the pedal down (or rotating in this case); however, you risk overdoing it and overtraining. Give your body a break and a recovery week after camp; you will have a heightened chance of getting sick otherwise.