Nice Triathlon Prep Camp at Shenandoah

Escape to the tranquility of the Shenandoah Mountains for this ultimate 4-day triathlon training getaway. The Shenandoah Valley is close to major east coast cities, but offers a serene and inspiring training environment.  Here is what our experienced professional athletes and coaches have on tap:
+ Pool swim session at JMU to refine your stroke and improve your proficiency. 
+ Elevate your open water swimming with expert coaching at Arrowhead Lake.  Sunday's OW swim will be on a buoyed course, and will refine your technique, sighting, pack swimming, and start positioning.
+ Gain confidence and conquer the mountains on your bicycle. Our expert coaching will empower you to improve your climbing and descending skills as you explore the scenic creeks and breathtaking vistas of the Appalachian ridgeline.
+ Escape the pavement and embrace the trails. Our runs on double and single track combine adventure with traditional triathlon training, offering a refreshing alternative to monotonous pace based road work.
+ Option of double occupancy, or upgrade to single occupancy. Daily buffet style all you can eat breakfast is included.
+ You belong here, no matter your experience or ability.  If you have specific training goals, we'll work with you (and your coach, if applicable) to get you your ideal training weekend.  We understand that not everyone is in the same place in their training journey and scaled workouts will reflect that.  Your Goals Are Our Goals!

Proficiencies & safety requirements:
Swim 
-Must be able to swim 400 yards continuous open water
-Swimmers must have a swim buoy / tow float 
Bike 
-Must be able to ride 20 miles on rolling terrain
-Must bring proper gearing to be able to climb
-All bikes are welcome
-Must be able to change a flat tire
-Must ride with a red flashing light
Run 
-Must be able to traverse hills and uneven surfaces

What’s Included:
• Three nights of accommodation at the Hotel Madison
• Daily breakfast at the Hotel Madison, group welcome dinner
• Swag bag
• Experienced technical coaching
• Daily route support for all levels
• Entrance fees for all activities
• One picnic/BBQ lunch
• One dinner on opening day
• Stocked and staffed aid stations with additional on call support

 

Itinerary:
This itinerary is packed with a variety of workouts. We encourage participants to pick and choose activities like they are at a buffet.
Thursday check-in begins at 11 am ahead of our opening stroke/speed session at James Madison University (JMU) pool. We will start with a light drill set, getting our feel of the water. Then we light the afterburners for a high octane set of 25 and 50’s. We will then get on the bike for a light group spin to the base of a small climb in which we will work on various climbing and descending techniques. These will be key tools to have in your toolbox as this camp will put your climbing and descending skills to the test. The day concludes with an optional track workout of 15x200 meters. An opportunity to turn over the legs while they are still fresh.

Friday is when multisport gets reimagined.  The morning starts with a swim set at JMU learning open water skills within a swim set. We will work on drafting, staying efficient in traffic and different self-preservation skills.
Then, refuel and gear up for a brick workout. Starting off with a ride, the group will head out of Harrisonburg rolling toward the mountains. At the midway aid station, we will have your run shoes awaiting. This will be your long run for the weekend on gravel Forest Service roads. Most will perform an out and back course while others may opt for a looped trail which includes some ridgeline running. After the run athletes can either call it a day and hang out in compression boots or jump on their bikes and roll downhill to Harrisonburg.

Saturday is pure and simply a long ride day. At Paul State Park riders will shed anything they do not want to climb with. This is where the day starts in earnest as the terrain kicks up and riders climb 9 miles at an average 5.8% grade. Most riders will finish between 1 and 2 hours. A support vehicle will follow today's ride and meet riders at the summit to savor the views and take some photos before enjoying the long flowing paved descent. Riders will have the option to descend back down to Paul State Forest completing a 35 mile ride or roll down the backside completing a 75 mile loop totaling more than 7500’ of climbing.

Sunday is the legendary 4 hour points event at Arrowhead Lake.  This is the essence of multisport fun. Some design their dream triathlon, and others will choose to bounce between their favorite two sports. Then there are those few that just stick to seeing how far they can go in 4 hours in a single sport. A 500 yard open water swim course, 17 mi bike course, and 5k run course will be supported for 4 hours.  Athletes will get a designated amount of points for completing each of the loops. The multisport extravaganza will be followed up by a closing BBQ.

Travel:
Athletes are responsible to arrive at the Hotel Madison by 11am on Thursday.
Hotel Address:
710 S Main St
Harrisonburg, PA
Athletes can leave from Arrowhead Lake after multisport day or be transported back to Hotel Madison.

Weather:
Average high 85 
Average low 65

Sound too difficult?
We call it our escalator. Jump in the van and we will bring you up to the ridge. This will set you up to have the most scenic and enjoyable experience possible.

What kind of bike?
We recommend a time trial bike or road bike.
Time trial bikes are welcome, but a road bike is preferred given the technical nature of most of the roads.
Bike rentals are available for an additional $250.

Water Temperature:
Expected open water temperature will be between 76-84F.  Wetsuits may be packed, but are not required/recommended.

This camp is being organized by Good Stuff Coaching, French Creek Racing, and FA.S.T. Racing.  Jointly, we have produces dozens of successful camps at various locations.

Questions - Please email John Kenny at John@frenchcreekracing.com