Description
Total Immersion Triathlon Camp April 15-21, 2012
Cabo Rojo, Puerto Rico
Swim better than you ever dreamed possible, improve your “kinetic intelligence” in all three disciplines, and enjoy a memorable Learning Vacation. TI Coaches Suzanne Atkinson and Celeste St. Pierre will lead cycling and running sessions, and bring their expertise to swim sessions.
At TI Tri Camp we’ll teach you to:
1) Swim the TI Way.
2) Apply TI Thinking and Methodology to cycling and running.
Learn to train and race in all three disciplines in the following ways:
· Improvement-Oriented – Learn the most efficient mechanics for all three disciplines.
· Neural-Oriented – Learn to design training in ways that maximize how the brain processes sensory and strategic information--while training your energy systems for personal peak performance.
· Kinetic Intelligence – Improve your perception and self-awareness—your ability to distinguish between not-quite and just-right--in swimming, cycling and running.
· Alliance with Gravity – Learn to save energy and power by directing available forces before generating muscular forces.
Make Swimming the Best Part of Triathlon
Improve your swimming and learn to use it strategically:
· Practice in ways that improve your stroke efficiency and water awareness in every session; while also maximizing recovery for your cycling and running training sessions; and
· Swim--in open water and crowded conditions--in your best pace with the least effort so you’re ready to ride and run your best.
Swim-Specific Curriculum
Effortless Endurance If you’re new to TI, you’ll have the choice to devote most of your swim time—in both pool and open water—learning the TI foundation skills of Balance, Active Streamlining, and Whole-Body Propulsion. If you’re experienced in Effortless Endurance skills, you can choose between tuning them up or learning TI ‘Expert’ skills in breathing, catch-and-stroke and 2-Beat Kick. In open water, practice using Focal Points to deepen those skills and build resistance to distraction and anxiety.
Easy Speed – Learn to discover the Stroke Length and Tempo that produce the best pace with the least effort. We’ll combine Tempo Trainer and Stroke Count exercises to show you how to invite—rather than chase—speed. These sessions will teach you to replace one-size-fits-all training with purposeful and personalized practice—then hardwire the optimal combination into your brain. In open water, learn to use the Tempo Trainer to
Cocoon of Calm – In open water, we’ll teach you to use a combination of targeted and prescriptive Focal Points and our Swim With Friends exercises to turn all the usual sources of distraction or anxiety—no walls or lines, poor visibility. crowded conditions—and even contact—from distractions to conditions in which you swim your best and enjoy the unique freedom of open water.
Tuition: $1295 (please note, meals are not included)
Schedule:
Sunday:
3:00-4:30 p.m. Swimmer evaluation and brief welcome
6pm dinner on your own
7:30p.m Formal meet and greet at the Host Hotel. Please bring pen and paper for notes. Swim video review.
Monday:
8-9:30a.m. Breakfast on your own, prepare for next session.
9:30-11:30a.m. Swim drills, skills & video review
11:30a.m.-1:00p.m. Break for lunch and prepare for next session
1:00 – 3:00p.m. Bike skills Session
3:00-5:00 p.m. Run skills Session
5-6:00p.m. video review from the day as needed.
Dinner on your own or we can gather informally to dine somewhere as a group.
Tuesday:
7:30-8 a.m. Run: optional informal 30 min run
8-9:00a.m. Breakfast on your own, prepare for next session.
9:30-12:30a.m. Run session/videotaping
12:30a.m.-3:00p.m. Break for lunch and prepare for next session
3:00 – 5:00p.m. Swim Session
5-6:00p.m. video review from the day as needed.
6:00-7:30 Break for dinner
7:30- 8:30 Evening talk.
Wednesday:
8-9:30a.m. Breakfast on your own, prepare for next session.
9:30-11:30a.m. Swim drills, skills & video review
11:30a.m.-1:00p.m. Break for lunch and prepare for next session
1:00 – 3:00p.m. Bike Session
3:30-5:00 p.m. Optional Open Water Swim Session
5-6:00p.m. video review from the day as needed.
Thursday:
9-12:00 a.m. Practice Transitions and a mini tri.
Afternoon and evening are free to rest and enjoy the area.
Friday:
8-9:30a.m. Breakfast on your own, prepare for next session.
9:30-11:30a.m. Final Swim drills, skills & video review
11:30-1:00 Break for lunch and prepare for next session
1:00 – 3:00p.m. Final Bike Session
3:30-5:00 p.m. Final Run Session
7:30p.m. Wrap-up of the week and graduation!
Saturday:
7a.m.-9:00 a.m. Mini race/event Putting it all together.
Lodging / Travel
Each participant is responsible for making travel and lodging arrangements. We recommend the following hotels:
Bahia Salinas (**this is the closest hotel to the facility we'll be hosting the pool sessions at - 20 min by bike / 10 min by car**)
Parador Perichis
Cuestamar Hotel
http://www.caborojopr.com/cuestamar-hotel-cabo-rojo-puerto-rico1.html
Boqueron Beach Resort
http://boqueronbeachhotelpr.com/?gclid=CICakKmXua0CFcZM4AodzB1iQA
Bike Rental:
Some campers will be traveling with their bikes, but if you choose to rent a bike in Cabo we're recommending "Bike." This is the only local option for renting road / tri bikes. We'll arrange to have your bike delivered to the pool at the start of camp.
Phone: 787.831.6382
Website: http://www.bikeff.com/
Pool Location:
Click here for Google map showing location of the pool we'll be using.
Cancellations and Transfers:
Workshop tuition includes a $500 non-refundable deposit. No refund will be issued for cancellations made less than 4 weeks prior to the start of the scheduled workshop. Tuition can be transferred to another Open Water Camp for a $100 transfer fee. Transfer requests must be made no later than 4 weeks prior to the event.
Suggested Packing List:
In addition to a normal assortment of personal clothing items, the following items should be brought along:
-2 water bottles
-plenty of sunscreen SPF 30+
-SPF lip protection
-bug spray
-shoes/sandals that can get wet
-sunglasses
-towel(s)
-synthetic fleece to wear post-swim
-running shoes and other workout gear as desired
- At least 2 pair of goggles or swim masks (tinted and mirrored lenses preferred)- there is no place on the island to buy new goggles or masks. Please bring as many as you could possibly need.
-any medications you may need, prescription or over the counter
-Dramamine if you are prone to sea-sickness
-BodyGlide, Desitin or other anti-chafe cream
QUESTIONS: Call our office at 800-609-7946.
