Port Macquarie Training Camp 2013

In September, I am planning a trip to Australia to work with athletes on the Ironman Australia course, and do some speaking in Sydney and Melbourne. You can find out all the info at this link, but here are the main details...

Details

When:  25th – 29th September 2013

Where:  Rydges, Port Macquarie

Costs:  $1,500 twin share (single room supplement available)

Group Size: 20 max – get in quick

*Please note that all attendees must be Triathlon Australia Registered Members for Insurance Purposes

What’s Included:

• 4 nights accommodation at the Rydges Port Macquarie (twin share)
• All breakfasts, dinners and lunches
• Training nutrition provided by Endura
• Expert training guidance and technical analysis
• Sag wagon
• Training jersey
• The experience of a life time

What’s not included

• Travel to Port Macquarie
• Hotel Car Parking

 You can register here...

Hope to see you there!

Coach Vance

Costa Rica Tri Camp & Rev3 Races, March 12-18, 2012

Brief Description

Join us in beautiful Costa Rica for a week-long training camp with TrainingBible coaches and athletes. The week-long camp will be 3 days of intense training followed by 2 skills and learning focused days and up to 2 races at the REV 3 Event (Olympic distance on Saturday, Half on Sunday). Fly into Liberia airport on Sunday, we will pick you up, take you to villa, camp starts on Monday. Athletes can leave either the following Sunday late evening or Monday morning, accommodations are included for this entire time-frame.

Additional Information

Camp Features:

• 8-night stay at Coco Bay Estates (an $1800-$2400 value)
• Option for private room or shared room available
• 2 Meals provided per day, (catered breakfast and lunch buffet)
• All sessions coached and led by a TrainingBible Coach
• Low traffic, paved roads for riding
• Coach on-deck for pool sessions
• Incredibly beautiful open-water swimming in Coco Bay
• Underwater swim video technique assessment for each athlete, ($115 value)
• Run technique video assessment for each athlete, ($100 value)
• Discounted entry fees to REV3 Olympic and/or Half
• Classroom sessions for individual learning
• Complimentary airport shuttle to/from Coco Bay Estates from Liberia Airport only
• Camp Head Coach is Jim Vance -
• View the Camp Itinerary

Camp Hotel – Coco Bay Estates

Register for the camp here:
http://www.active.com/triathlon-camp/guanacaste-n-a/costa-rica-trainingbible-coaching-tri-training-camp-and-rev3-races-2012?int=29-6
***Please note: There is a $500 non refundable charge for signing up for this camp. 100% of the remaining cost of the camp is refundable until December 31st. After December 31, refunds are NOT available.

For photos of last year's camp, see this post I wrote about the camp.

Coach Vance

Junior Tri Winter Camp & F1 Race - San Diego

EDIT: Due to permit issues with the city of San Diego, this race has been cancelled.

One of my passions is teaching and working with young people, exposing them to the world of endurance sports, and all the great rewards it offers to simply hard work and commitment, especially the sport of triathlon.

I started the TriJuniors program a few years ago, and in just 2 seasons, the team has finished top 5 in the National Team Championship standings, and has produced 1 US Worlds Team member, 2 Top 5 nationally ranked athletes, 7 total nationally ranked athletes, 2 PATCO North American Championship finishers, and as of today, 49 individual champions at major triathlon events throughout Southern California. There wasn't a program like this that even existed in this region when I started it, and now these accomplishments have happened in this short window. I now recognize the biggest challenge facing the sport at the junior level is not a commitment from the athletes, but rather opportunity for them to show their commitment.

The sport lacks an event to bridge the summer seasons together, and keep our young athletes sharp in their skills, and committed to a triathlon-focused training approach. I'm attempting to change this with 2 events this December, which I hope to become annual, a youth and junior triathlon winter camp, and a youth and junior major race event, (draft-legal F1, and a non-drafting fun event for those just learning the sport).

The camp will include training at the Olympic Training Center in Chula Vista, CA, swim sessions in a long course, 50-meter pool, and more. The camp is open to athletes from 11-19 years of age. All the information on this incredible camp can be found here:
Youth and Junior Triathlon Winter Camp - San Diego, December 28th and 29th

The F1 race will take place at Fiesta Island, on Friday, December 30th. The distances will 600 meter swim, 16K bike, and 4K run. Youth, non-drafting athletes will do a 150m swim, 4K bike, 1K run. All the info for the race can be found here:
San Diego Youth and Junior F1 Triathlon - So Cal Winter Championship

Please help us grow the sport and share this with athletes who might be interested. Thank you!

Coach Vance

Costa Rica Triathlon Camp Review

If you missed my camp in Costa Rica, it was a great one! Probably the most unique and fun camp I've ever done. All the athletes and coaches stayed together in a very large villa, up on a mountain, with chef and maid service, so all we had to do was train, eat, sleep, and relax to enjoy the views!

Monday thru Wednesday were tough and longer training days. Thursday was a shorter session in the AM, before giving the athletes the rest of the day off. Friday was spent traveling to the race venue for the Rev3 Costa Rica event. The athletes raced an Olympic Triathlon on Saturday, and then did a Half on Sunday. We even had the overall winners of both races, male and female, both days, from our camp!

If Rev3 returns to Costa Rica, I will likely do this camp again in 2012. Stay tuned!

Here's a series of photos from the camp, but if you want to see more, friend me on Facebook.

The Key to Learning to Swim Faster Is...

Experimentation and risk. If you're not willing to experiment and risk swimming slower with a change, you'll never improve. This is true for no matter what level of swimmer you are, beginner to elite.

All swimmers reach a point where they are not going to get faster unless they address the technical flaws in their stroke. The only question is the potential benefit of those changes. For Michael Phelps, he's technically proficient enough that fitness will do more for him than technical changes. He could certainly go faster if at peak fitness, he made a few technical improvements. But obviously, faster for him is not going to be minutes or in some cases, won't even be more than 1 second.

Conversely, most triathletes are simply poorly skilled swimmers. And many will claim they want to improve their swimming, but are scared to try anything different, as though it might be wrong, or that they will possibly get slower. Problem is, if you're not willing to take that risk, you're already proving you'll never get faster. Fitness isn't the problem for most triathletes, (look at how much they can run and bike!) Skill is the problem. If you won't give an honest and committed attempt at fixing the skill, which requires experimentation, you're wasting time you should spend biking and running.

This week I have been in Tenerife, Canary Islands, and it's been great to work with a group that was willing to risk swimming slower. A few of them did, at first, but by week's end now, they are all swimming faster and with less effort than ever.

I will be speaking and doing underwater video analysis for athletes and coaches in London, at Hampton pool, this Sunday. I will discuss the 3 key items for improving swimming. If you're in the area, or know someone who might benefit, details are available at www.tridynamic.co.uk.

If you can't make the talk, but want to learn more, check out my swim webinars at Performance Webinars.

Coach Vance

The Incredible Swim Flume - Tenerife Top Training

(Click on this link to view video if needed)

This is video I took from the TriDynamic Tenerife Triathlon Camp I am doing this week, with Joe Friel and TriDynamic. The swimmer in this video is Martin Boddie of the UK. This swim flume is the only one of its kind open to the public, in the world! It is located in Tenerife, in the Canary Islands. All the campers will get to use this system individually, for analysis of their swim.

A swim flume is basically a tank which acts as a swimming treadmill, but also like a wind tunnel for swimming. There are three different camera angles filming at the same time, and a viewing window to the left of the swimmer, (you can see Joe Friel in the window). Martin is wearing a belt with lights on the side that shine into the cameras thru the side viewing window. The cameras pick up the light to determine the rotational frequency of the swimmer, giving cadence.

The data and video are collected and recorded together, which is shown in the screen projection, so the coaches can review the data in its entirety, and in unison, with actual speed and cadence data. This is the most impressive and comprehensive swim analysis system I've ever seen. The big metal structure can also allow us to attach a VO2 system to the swimmers, and slide it out on top of them.

The system will go up to 2.5 m/sec, or 40 secs per 100 meters! I am anxious to see more of this in action, and see the things we can determine about the athletes' swim strokes here at the camp.

Coach Vance

Costa Rica Triathlon Camp 2011

TrainingBible Coaching Costa Rica Triathlon Camp 2011

Guanacaste, Costa Rica

February 13-20, 2011

Prepare for the 2011 season in beautiful Costa Rica for a week-long triathlon training camp with TrainingBible coaches and athletes. The week-long camp will be 3 days of intense training followed by 2 skills and learning-focused days, and 2 races at the REV 3 Event (Olympic distance on Saturday, Half on Sunday).

The camp is Monday-Sunday, but the overnight stays are Sunday-Sunday. This camp is nearly ALL-INCLUSIVE, (transportation, resort stay, 2 meals per day, training and race entries). I promise you won't find a better camp or experience, much less for the price. You can even bring a non-participating spouse or significant other, at no charge! (See details below)

This camp already includes top Kona age-group finishers, pro-triathletes, and top TrainingBible coaches from around the world. (Discounts for TrainingBible athletes and camp alumni.)

Camp Features:

• • 8-night stay at Coco Bay Estates (an $1800-$2400 value)
• • Option for private room or shared room available
• • 2 Meals provided per day, (catered breakfast and lunch buffet)
• • All sessions coached and led by a TrainingBible Coach
• • Entry into REV 3 Olympic and Half distance triathlons (a $450 value)
• • Low traffic, paved roads for riding
• • Coach on-deck for pool sessions
• • Incredibly beautiful open-water swimming in Coco Bay
• • Underwater swim video technique assessment for each athlete, ($115 value)
• • Run technique video assessment for each athlete, ($100 value)
• • Transition competition
• • Classroom sessions for individual learning
• • Complimentary airport shuttle to/from Coco Bay Estates from Liberia Airport only
• • View the Camp Itinerary

Camp Resort – Coco Bay Estates

Register for the camp here

See the camp schedule here

***If a spouse or significant other would like to attend, but not participate in the camp, they are welcome to stay free if the athlete purchases a private room. Food is included for spouses/significant others as well. (Limit one per private room camp entry).

***If friends, couples, etc, want to split a room, they are welcome to both purchase the shared room, and state their desired room share partner in registration.

Hope you can join us! Register soon!

Coach Vance

St. George Triathlon Camp 2011

TrainingBible Coaching St. George Triathlon Camp

March 9th-13th, 2011

St. George, UT

If you're preparing for the St. George race, or are considering doing it in the future, racing Oceanside half, or any other early season long course race, then this is the training camp for you!

Camp Features:

• 4-nights hotel accommodations, private room, at Wingate by Windham Hotel ($475 value!)
• 2 Meals per day, (breakfast and catered lunch)
• All sessions coached and led by a TrainingBible Coach
• Training on St. George triathlon course
• Fully sagged rides
• Coach on-deck for pool sessions
• Open-water swim sets, (weather permitting)
• Underwater swim video technique assessment for each athlete, ($115 value!)
• Run technique video assessment for each athlete, ($100)
• 3 classroom sessions for individual learning, discussion, Q&A, totaling 4 hours in length
• Complimentary airport shuttle to/from Wingate by Windham Hotel and St. George airport
• 16-25 hours of training in 4+ days!
• Camp limited to 24 athletes
• FREE Skinfit products! Base layer shirt, tech-tee and beanie! ($145 value!)

Camp Training Totals

Swim: 4.5 hours

Bike: 8-13 hours

Run: 4-6 hours

Classroom: 4 hours

16-25 hours of training, plus classroom sessions

Costs:

With hotel and 2 meals/day:

• $1199 if registered by December 31st
• $1299 if registered between January 1st - 31st
• $1449 if registered after January 31st

If hotel is not needed, (only one meal/day provided)

• $849 if registered by December 31st
• $949 if registered between January 1st - 31st
• $1049 if registered after January 31st

Discounts:

• $50 off for TrainingBible Athletes
• $50 off for members of a triathlon club
• $50 off for previous TrainingBible camp attendees
• Discounts can be combined! (Up to $150 off for some!)

Register for the camp here

See the full camp schedule here

If you're looking at camps, compare our's with the competition, and you'll see we offer more days, at a comparable price, and no other camp offers hotel and meals. We know you'll enjoy this camp, training hard and learning a lot.

Hurry, this camp will sell-out!

Coach Vance

Tuscany Triathlon Camp 2010

I returned from a week-long camp in Tuscany, working with a group of Russian triathletes, and had a great time. Italy is an incredibly beautiful place, especially the Tuscan coast. Below are some photos and highlights from this camp.

If you were wondering about how you could join this camp, it was a private camp, not open to the public. I do offer private camps in other places, including your home area, if interested. Contact me at jvance at trainingbible dot com for more info on private camps.

If you're looking for a public camp to join, you'll want to check out Tridynamic, who Joe Friel and I have partnered with. Led by Martin Boddie, they do an incredibly thorough job of making sure all the small details of the camp are taken care of, from airport pick-up, to all the other details you wouldn't consider, and make the international travel much easier and enjoyable. Our next camp is Tenerife, Canary Islands, in January. Hope you can join us!

Coach Vance

Private San Diego Camps Available

If you're looking for a short get-away to San Diego, for some individual coaching for a 3-day spell, then you might like the opportunity I'm offering. Get your flight to San Diego, and I will take care of you upon arrival, helping you meet your goals, individually.

Jim Vance San Diego Private Training Camp includes:

- Airport pick-up

- Bike build and breakdown

- All food needs

- Full guest bedroom with private bath

- Underwater swim video analysis

- Run gait video analysis

- Bike fit analysis (optional)

- Private rides (athlete choice)

- On-deck swim coaching

- Fully coached individual sessions, coach with athlete

- Training schedule customized to athlete goals and needs, up to 6-8 hrs/day

The camp is 3 days, 2 nights. The two choices are:

- Sunday noon to Tuesday noon

- Tuesday noon to Thursday noon

Cost is $850 for 1 person, $1200 for 2, and this camp is available year round. If you're interested in something longer than 3 days, or more customized for a week or more, this can be arranged.

Contact Coach Vance at jvance at trainingbible dot com, to inquire about dates and availability, as well as any questions.

Mallorca, Spain Triathlon Camp 2010

I've been back for a few weeks now from the triathlon camp I conducted with Joe Friel, in Mallorca, Spain. It was an incredible experience, and I will most certainly continue to hold camps in epic places around the world, of that I am convinced.

If you missed this camp, then you most certainly missed out, if the above image doesn't tell you that already! This was a typical view on a ride, and the rides consisted of the tightest switch-backs and hairpins I've ever ridden! The climbs weren't especially long, but they were always there, and the views were always gorgeous, even when it was into the clouds!

We had 19 athletes at this camp, staying at Pollentia Resort, which was housing nearly all cyclists and triathletes. It was a great venue, and the athletes were a lot of fun to work with. It was a much longer camp than our San Luis Obispo one, as this lasted 7 days, compared to 4. This made the camp not as intense, as the training stress was spread out over 7 days, instead of cramming 4 good days together.

At this camp we swam three open-water interval workouts in the Mediterranean, including an aquathlon to finish off the camp with some of the athletes, (great fun!) See the photo below:

Each day had a classroom session, which had either myself or Joe Friel teaching, as well as Q&A, so the athletes could engage in discussion with the coaching staff. Everyone stayed at the same resort, which provided two meals a day for us, so everyone ate together each day and got to know one another better, and enjoy more friendly conversations about training, life outside of triathlon, and sharing many cultural differences. We had athletes from the UK, Norway, Spain and the US, so we had lots of great cultural experiences!

Athletes had underwater video of their swim strokes, complete with individual analysis, run technique sessions, runs along the sea, rides with coffee stops, transition work and a transition competition, a tough 25K time trial competition up a mountain to a monastery, and countless rides on mountain roads with tunnels, countless switchbacks, and great descending!

There was so much to say and write about this camp, I can't begin to do it justice, other than to say I will do it again, and you can join me! Stayed tuned to the blog, as I'll be announcing more of these in the coming weeks and months. (I will be doing another camp in Tuscany, Italy in September, but it is sold out.)

So I will just leave these images for you to get the idea of how the camp went, and I'm sure you will get the idea.

Hope to see you at some of our other upcoming camps!

Coach Vance

SLO Camp March 2010

The San Luis Obispo camp is complete, and what a great experience! (I'm actually in Mallorca, Spain now, for another camp I am running, so more to come on that one!) SLO was our first camp, and we wanted it to be a great combination of training, learning and fun. I think we accomplished it! We had 23 campers, 4 coaches, and 1 camp administrator.

The coaches for the camp were Adam Zucco, Jeff Vicario, Trevor Glavin and myself. We actually started with 3 of us on Monday, with 3 campers, before the other 20 came on Thursday. Here are some photos from the event. (If you can't see the photos, click here)

Here is the group ready to pre-ride the Wildflower Long Course Tri bike course.

The transition rack for our brick intervals workout on Tuesday. TOUGH WORKOUT!

Finishing a lap on the brick interval workout.

A few of the athletes gathering for a pic, after a run at Montana de Oro, in San Luis Obispo. BEAUTIFUL SPOT!

Coaches discuss how the pool session went, while the athletes swim a cool-down.

Debriefing after a run, with the athletes and coaches. Small group on Tuesday, running on a great dirt road up to a mountain top and back down, with ocean views at the top!

Coach Zucco demonstrates a dynamic warm-up drill called Spider-Man.

Coaches Zucco and Vance on deck leading the swim workout.

One of our beautiful rides, heading down to the coast, with some brief rain droplets.

We also had classroom sessions, learning about various topics, from swim and run technique with video assessments, and even training philosophy and practices.

It would be impossible for me to include all the photos from the week, but this should give you a good idea of all the things we did. In total, we had between 16 and 26 hours of training in the 4 day camp, and over 40 hours in the week!

If you're considering a training camp for sometime in the future, this is one you'll want to consider next time we do it!

Coach Vance

2010 TrainingBible Cycling Camp! San Luis Obispo, CA

TrainingBible Coaching California CYCLING Camp
March 11th-14th, 2010, (Thursday – Sunday)
San Luis Obispo/Atascadero, California

The Perfect Training Camp for 2010!

Camp Features:
• All workouts are coach-led, by a TrainingBible Coach
• Training on incredible biking roads, vineyards and surrounding areas
• Coaches on the rides
• Fully-sagged rides

• Strength sessions!
• Classroom sessions, for learning, Q&A, discussion and individual learning, totaling 3.5 hrs!

• Free airport shuttle to those flying via San Luis Obispo Airport to/from camp hotel
• 14-20 hours of training in 4 days!
• Hotel discounted rate (Athletes are responsible for food, lodging and travel to San Luis Obispo.)


The camp will feature training totals of:
Bike - 13-18 hours

Strength - 2.5 hours

Classroom - 3.5 hours
Total Training - 16-25 hours in 4 days!

Costs:
March 11th – 14th Camp (Thursday-Sunday): $499 ($449 for TrainingBible Athletes!)

Extended Camp Opportunity March 8th – 14th (Monday – Sunday): $799 ($749 for TrainingBible Athletes!) ****Extended camp opportunity is for those who want to extend the experience and enjoy a full week of training with the TrainingBible Coaching athletes and staff****

Register here at Active.com

See the full camp schedule here

Camp Hotel – Best Western Colony Inn, Atascadero
Hotel Features:
• Free continental breakfast
• Free internet
• Pool access, (Kennedy Club)
• Special rate of $99-$105/night (Based on occupancy)
• Amenities include refrigerator, microwave, coffee maker

Send any questions to the Camp Coordinator, Orlanda Vance, at ovance at trainingbible dot com.

Hope to see you there!

Coach Vance

Gift Certificates Available for the Holidays and Beyond

If you're looking for a gift idea for the athlete in your life, TrainingBible Coaching is offering gift certificates and a holiday special for you to consider!

1. Gift Certificates - Purchase a gift certificate for coaching, our camps, clinics, video analysis or even a sit-down session with a coach to discuss goals, planning training for the year, or whatever the needs of the athlete are. Prices vary, so please check this page for details.

2. How about 3 months of coaching by one of my TrainingBible coaches? This is something nearly every athlete would love to receive as a gift to help them get ready for the 2010 season. Make your purchase before December 25 and TrainingBible will even give you a gift - we will waive our normal $150-250 Start Up Fee (with 3 months paid in advance). This offer is good for any of our coaching services.* For a list of services and fees go to our site. To take advantage of this offer please email our Director of Coaching, Adam Zucco before December 25, 2009.

Coach Vance

*This is based on coach availability, as I only have 3.0-4.0 level service plans available. However, we have other coaches with availability at other levels.

TrainingBible Coaching California Triathlon Camp - March 2010

TrainingBible Coaching California Triathlon Camp
March 11th-14th, 2010, (Thursday – Sunday)
San Luis Obispo/Atascadero, California

The Perfect Training Camp for Wildflower, St. George, or Oceanside!

Camp Features:
• All workouts are coach-led, by a TrainingBible Coach, for swim, bike and run!
• Training on Wildflower Triathlon bike course and surrounding areas
• Coach on-deck for pool sessions
• Fully-sagged rides
• Underwater swim video technique assessment for each athlete, ($100 value!)
• Run video technique assessment for each athlete, ($100 value!)
• 3 classroom sessions, for learning, Q&A, discussion and individual learning, totaling 4 hours in length!
• Free airport shuttle to those flying via San Luis Obispo Airport to/from camp hotel
• 16-25 hours of training in 4 days! (Swim 6 hrs, Bike 7-13 hrs, Run 3-6 hrs)
• Hotel discounted rate (Athletes are responsible for food, lodging and travel to San Luis Obispo.)


The camp will feature training totals of:
Swim - 6 hours
Bike - 7-13 hours
Run - 3-6 hours
Total Training - 16-25 hours in 4 days!

Costs:
March 11th – 14th Camp (Thursday-Sunday): $499 ($449 for TrainingBible Athletes!)

Extended Camp Opportunity March 8th – 14th (Monday – Sunday): $799 ($749 for TrainingBible Athletes!) ****Extended camp opportunity is for those who want to extend the experience and enjoy a full week of training with the TrainingBible Coaching athletes and staff****

Register here at Active.com

See the full camp schedule here

Camp Hotel – Best Western Colony Inn, Atascadero

(805) 466-4449
Hotel Features:
• Free continental breakfast
• Free internet
• Pool access, (Kennedy Club)
• Special rate of $99-$105/night (Based on occupancy)
• Amenities include refrigerator, microwave, coffee maker

Send any questions to the Camp Coordinator, Orlanda Vance, at ovance at trainingbible dot com.

Hope to see you there!

Coach Vance

Triathlon Camp - Majorca, SPAIN March 2010

If you're looking for a cool trip, training camp, and learning experience over in Europe, then you should consider the camp I'm running with Joe Friel in Majorca, SPAIN, from March 19th to 26th.

One week full of training, technical work, open water swimming, and incredible scenery, on this beautiful island! Details of the camp can be found at:

http://www.sportstoursinternational.co.uk/triathlon/joe-friel-triathlon-training-camp-19th-26th-mar-2010

Feel free to contact me with questions. Space is limited, and it is filling up, so hurry!

Coach Vance

September Triathlon Camp - Mallorca, Spain

I'll be working a triathlon camp in Palma de Mallorca, Spain, with Joe Friel, in September. Check out the details below. If you headed to Kona, IM Florida or IM Arizona, this will be a great prep camp for you!

http://www.sportstoursinternational.co.uk/triathlon/joe-friel-triathlon-training-camp-18th-25th-sep-2009

Hope to see you there!

Coach Vance