Eight tips for having a successful triathlon training camp | EP#174

Training camps are great (and fun!) ways to increase fitness and build up towards a strong triathlon racing season. But there are several important do's and don'ts you must pay attention to if you want to make the camp a successful one from which you come out the other side stronger. The main reason many age-groupers do not benefit from training camps is that they are unaware of, or do not adhere to these triathlon training camp commandments. 

• The objectives of a training camp.
• How much volume can and should you do on a training camp.
• How much intensity can and should you do on a training camp.
• Training tips for swimming, cycling, and running when on a training camp.
• Nutrition, hydration, workout and post-workout fuelling, and recovery tips for a training camp.
• How to resume training after a training camp.

5:08  -

• One key reason is to have fun and experience warmer weather, particularly if you come from winter climates!
• From a performance standpoint, we are looking for an overload in training, but also a recovery overload. 
• This recovery load applies both physically and mentally.
  
  We want to sleep more and nap more, and mentally relax. 
• Although the net recovery won't be a recovery overload due to the high physical stress from training, in absolute terms it will be more recovery than normal. 
• Getting food prepared for you can help, as you don't have to worry about it. 
• Another part of the objective is being within reach of recovery when you finish the camp. 
  
  You don't want to dig yourself so deep in a hole that getting a super compensation effect is not possible. 
  
  Super compensation refers to you having put your body under a big load, and it then adapting to this to become stronger and fitter as a result. 
• You want to finish the camp in a position to resume usual training as soon as you are home. 

8:25 -

• If you kill yourself (figuratively speaking!) it won't be of any benefit as you won't achieve super compensation.
• Coming in fresh for the training camp can be helpful. 
  
  The few days or even whole week before should be an easy week, so you begin the camp well-recovered. 
  
  If you start the camp in a fatigued state it's more likely you will overdo it. 
• Training camps will typically involve 15 hours or more of training, especially if it's an organised training camp. 
• If you are increasing your training volume this much, you don't want to also be increasing intensity. 
  
  I would say limit, or avoid, intensity as it won't be any additional benefit and will just dig you deeper into the hole. 
• Keep your main objective in mind and remind yourself how this will benefit you in race season. 
• In terms of how much your training load can and should increase, I would advise increasing it by no more than 50%. 
  
  If you are used to training 8 hours a week, you shouldn't be doing more than 15-16 hours on a training camp. 
  
  This is still a big increase compared to what you're used to. 
• When using TSS, do not do anything more than double your TSS, but it may be easier to focus on volume as not all TSS's are created equal! 
• If you train 8 hours per week, but only 2 of those are cycling, remember this proportion should remain for the training camp. 
  
  Don't go on camp and try to cycle 10 hours a week as your body will not be used to this. 
• Check your training in advance and make sure you train for the training camp. 
  
  You will most likely do a lot of cycling on the camp, which means that in training you want to be building up to a specific threshold of cycling volume so you're prepared for the camp. 
  
  The same applies for the other disciplines, particularly running for the injury risk. 
• You should feel confident skipping sessions completely and opting for recovery instead when on camp, particularly in the early days. 
  
  You can always add them in later if you are feeling strong and able to recover appropriately. 

16:32 -

• You should have at least one complete rest day after a training camp, and two is fine if you need it. 
  
  This is individual for athletes - some prefer active recovery (e.g. a short ride or an easy swim), but avoid anything long or intense. 
• If one of your rest days after the camp is a long and stressful travel day (decided subjectively), take the second day as a complete rest day as well. 
• The week after the camp should be an easy week, with low volume and intensity. 
  
  However, do keep up the training frequency! Ideally training as frequently as you do in your normal routine. 
• This week will keep you consistent, and allow your body time and space to recovery because the overall load is low. 
• If you overdid it on the camp, even keeping up the frequency may be difficult, and you may be both mentally and physically too fatigued to train. 
• During this first week back, your body will be going through the super compensation response. 
• At week two after training camp you can resume normal training. 

20:20 - 

• If you get so fatigued that you end up missing planned training as a result of the training camp, then you overdid the camp. 
• If you are self-coached, it will help to plan the week after the camp before you go on the camp, so you know what you have coming up. 
• This will act as motivation and awareness to not overdo it on the camp itself. 
• If you find niggles and illness appearing after the camp, this could also be partly because you overdid it. 
  
  The overload may still cause these effects on the system, but the risk is much higher if you overdo it on the camp. 
• If your consistency after the camp is derailed, the overload you got from the camp will no longer be worth it. 
  
  You want to keep the consistency up at all costs. 

28:40 - 

• Limit alcohol or avoid it completely if you can, at least until the last night. 
  
  Although you can compensate for the dehydration, alcohol will lower your sleep quality with impacts your recovery quality. 
• Make hydration a top priority, both in and between workouts. 
  
  Particularly relevant in hot countries, getting in electrolytes is essential. 
  
  You will recover better and rehydrate better if you take on board enough electrolytes. 
• Fuelling during and after workouts is another top priority. 
  
  A training camp is not the ideal time to try and limit your fuelling at all. 
• From the start of your bike rides, fuel immediately and do this consistently throughout the ride. 
• You're likely to get into a glycogen depleted state most days anyway, so it's very important to fuel properly to reduce the impact of this. 
  
  Not fuelling will make it difficult to bounce back, and also to get enough quality in your workouts. 
• Even though you are not doing intensity, you should still be feeling strong on your workouts and working hard. 
• After workouts make sure you take on enough carbohydrates and protein to synthesise muscle protein synthesis. 
• For both fuelling and hydration, bring your own products as you can practice using what you will use on race day. 
• For overall nutrition, ensure you are meeting your carbohydrate and protein demands, and you are eating frequently. 
  
  Snacking is good - get in a constant supply of energy rather than having to rely on one big meal of the day. 
• You should be having protein with every meal and snack. 

Connect with host Mikael Eriksson

Hi! I'm your host Mikael,

I am a full-time triathlon coach and an ambitious age-group triathlete. My goal is podium at the Finnish national championships within the next few years.

I first started the website Scientific Triathlon in autumn 2015 as a passion project to share my learnings with a larger triathlon audience. Later on, in early 2017 I started the podcast That Triathlon Show. 

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