It is like you say, the days a passing fast, when you are having fun I feel now that they are passing almost too fast… 2 weeks on a training camp in the middle of the Scandinavian winter is just perfect. I have a couple of days left, and have got a great amount of training done. It is a good break for the “normal winter training”, when you stick to the southern atmosphere, and get a good working load on your body and muscles, and a good start (on continuing) to your winter training. Not to forget the nice heat and sunshine, giving to your body plenty of D vitamin
So how then to train when on a training camp. This is a good question… and the answer is very very individual. Meaning, that the quality and the amount of training you should do depends of your training period, and your training level. If you normally train 10-12 hours a week, and then down in the training camp your load gets up to 20-25 hours a week, you might risk to injuries and overtraining. Lets say that in this level the better amount would be 15-18 hours a week. And again, remember, it is not only about the hours, but also the quality in your training, that matters.
If you chose to do a BOONK-week as I call it, that means that you go overload, the be sure to sleep and eat well on the camp, and stay warm all the time. And when you get home, be careful to absorb the training good, before you go full again. Test when you push up to zone 3 and 4. If you can hold it for 5-8 min, and it feels ok, then you are ready, if you feel tired, then maybe it is because you are. It can take up to 10-12 days depending on the work, sleep ect to get ready when you are home, and of how hard a overload you did.
Lets see… normally during a winter period in Denmark it is not easy to get even 3 hour bike rides done, as the cold and snowy winter weather gives a stop for that. So the bike rides mostly are done on a spinning bike or hometrainer, and are 45 min – 2 hours long. And when going down to train to a camp, it comes a fear of being able to do the 4 – 5 hours bikerides. I tell you, if you do your 45 min spinning passes with a high AT intensity, you don’t have a problem even with a 5 hour bike ride Sounds crazy, but it is not!
My focus normally in the training camps is in the bikeriding. As in Denmark the mountains are very flat (:-)) I push the strenght in my legs when down training in the south. I do couple of brick runs, and long swims, and specially if possible some swims in the sea. A week could look like this:
Saturday: arrivelday; easy swim or easy ride of 60 min (spin)
Sunday: Long ride + short brick run (loads of climbing, and spin drills + tecnical fokus on the run)
Monday: Short ride + long brick run ( some muscle work on the bike, and a hilly run)
Tuesday: Long swim + core (strenght on the swim)
Wednesday/Thursday/Friday ; see Sun/Mon/Tue
Saturday: before the flight swim in the sea
If 2 weeks continue the same way, and the last day, do a mini TRI
And again……..this is feb. and the beginning of the season for me, so this is basebuilding, and medium intensity, and long days.
Enjoy your training!