We are optimistic about 2021 and look forward to a normal training and competition season. We firmly expect that travel will be allowed in spring and that our training camps can take place. Because the training camp is the basis for a successful competition season. You can find out everything you need to know here!
Purpose
Training, eating, sleeping - the harmonious triad of a training camp! Leave everyday life behind and concentrate fully on your training. Set new training stimuli, consciously regenerate. Every meter is worth its weight in gold and brings you a step closer to your sporting goal.
The focus of the training camp is on cycling and that the first few kilometers get into your legs, because in Germany there are no conditions conducive to training during this period. 25 degrees with a blue sky in the south are much better. But of course swimming and running units are also completed in order to bring about the final fine-tuning of the technique. And the most important thing: to get motivation and energy for the upcoming competition season!
When and why to the south?
The best time for a training camp is after the first big block of basics in winter, roughly between February and April. Destinations in the Mediterranean region (approx. 2-3 flight hours away) are ideal, as they offer the most consistent and ideally pleasant weather for training. Examples of possible destinations for the training camp are Lanzarote, Mallorca, Italy and Cyprus.
How and what should be trained?
It is trained in the so-called block training, ie three stress days are followed by a relief day (3:1 ratio). This sets strong training stimuli, which is of course absolutely necessary for an increase in performance. The relief day can be designed with stretching and mobility exercises, but is mainly used for regeneration so that overloading is avoided.
Of course, all three disciplines are trained, but there are a few things to consider.
Cycling: In the training camp, the focus is on cycling because the temperatures in Germany are just not right yet. The fat metabolism is in the foreground here, so the bike units are designed extensively and not very intensively. The bike routes on Lanzarote, Mallorca, Italy and Cyprus usually contain a lot of altitude meters, so the units automatically become more intensive.
Swimming: If the training camp takes place between February and April, then usually more units in the pool have been completed than on the bike, because the swimming training starts in the autumn . Therefore, when swimming, the main focus is on changing pace, strength and speed endurance.
Running: The running training can be designed as you wish. For example running ABC exercises, interval and basic endurance training.
Couple training: Couple training is an essential part of triathlon training. Of course, the muscles have to get used to running 10 km after a long bike ride. The training camp is perfect for this, as the change can be well prepared.
You get about 30 - 35 hours of training per week and the focus is on the long bike rides and the first coupling units are carried out.
Length of time
The most common length for a training camp is around 2 weeks. This means that you are relatively independent of the weather (2 rainy days don't spoil the entire training session) and you can usually combine up to 14 days with work and family. In addition, it is also possible to stick to the defined training cycle with this duration.
effect
The effect resulting from the training camp depends on the following aspects:
The effect of a training camp is manifold. The obvious effect is very clear: the rapid increase in performance through great training stimuli, sport-appropriate nutrition and sufficient regeneration. Of course, the body's adaptation processes only take place after the training camp and therefore you should also take the time and reduce the amount of training afterwards so that the body can regenerate completely. However, the training camp is much more than just setting training stimuli. You meet people with the same hobby, you exercise, laugh and have a good time together. You collect your motivation for the season and realize how much your body can do!
Alone or with others?
This question is mainly dependent on your own preferences and self-discipline. If you generally prefer to train alone and can stick to a training plan, you don't necessarily need several people. The advantage of a group is obvious, however, because you can motivate each other better and also share responsibility for following through with the training plan.
What's next after that?
A successful training camp provides the basis for the special preparation period that follows. The recovery from everyday life helps to get started with more intensive training sessions afterwards. If you haven't completed a training camp, it means that the basics still have to be trained despite negative external conditions, such as bad weather, stress from work or personal lack of time. So it quickly becomes clear that a training camp here is the much more pleasant way.
Training camp - at home?
First of all, we should make it clear that a training camp is theoretically also possible at home. However, places with pleasant climatic conditions are better, as they allow for an optimal scope of training. In addition, external stress factors such as work or everyday life are eliminated, which is much more difficult at home. The only factors to follow at Southern training camp are training, eating, and sleeping. And in general, the choice between training in the cold slush in Germany or under the sun in Italy is probably quite easy for most people.
