2014 Itinerary

Day 1: Friday

3:00 - 3:30	Weekend Campers arrival and check in
3:30 - 4:00	Welcome orientation and introductions. Topics to be covered include: Introduction of staff Camp amenities Safety procedures Expectations for the weekend
4:00 - 5:00	Open water swim. Coaches will i nstruct and cover topics of: Comfort in open water Swim techniques Breathing  Sighting
5:15 - 6:15	5K Trail Run
6:30 - 7:30	Dinner
8:00 - 9:00	Clinic: Prepping your Ride by Kurt. Topics include: Routine bicycle maintenance, care and cleaning Cleaning your bike Lubricating and care of your bike

7:00 - 8:00	Breakfast
8:30 - 12:30	Instructional group ride. 90 minutes of skills work at local parking lot. Followed by a 25-30 mile bike ride. Campers will be instructed and demonstrate how to: Hill climb Descending Interval riding Cornering Retrieve water bottles
1:00 - 2:00	Lunch
2:00 - 3:00	Clinic: Importance of Strength Training by Kurt. Topics include: Why triathletes should strength train Best exercises  At home vs. in a gym
3:30 - 4:30	Open water swim. Coaches will instruct and cover topics: Sighting Drafting Buoy cornering Entry and exits
4:45 - 5:30	30 minute trail run
6:30 - 7:30	Dinner
8:00 - 9:00	Yoga for Recovery. Aubrey will lead a relaxing yoga practice to ease those tired muscles.

7:00 - 8:00	Breakfast
8:00 - 9:00	Clinic: Maintaining your Body by Aubrey. Topics include: Foam Rolling Rest days Sleep Adequate nutrition
9:00 - 10:30	6 mile road run
10:30 - 12:00	Open water swim. Review of techniques learned over the weekend, plus an opportunity to swim for distance.
12:30 - 1:30	Lunch and wrap up
2:00	Check out