Ironman training camps. First week confirmed 22nd - 29th May
Our long distance courses are this year being coached by Mark kleanthous or you may know him as "Ironmate".
We are so excited to be working with Mark, his weeks really will be something that will inspire and push you to the next level, the long distance weeks will be tough and it is necessary to be of suitable fitness.
If preparing for your first iron man or if you’re a multi iron man finisher I can’t elaborate enough just how much Mark will influence your training and racing, if anyone knows how to help you achieve your goals, 30 x Ironman 2 x double 1 x triple finisher Mark Kleanthous can.
These courses will be very popular and you can reserve your place on the course with a deposit. Please contact us ASAP if interested and we will try and put on enough weeks so that no one is disappointed.
Ironmate coaching example 7 days
Day 1 Arrival
Introduction, All about Tri-Topia
How to get the most from our Tri-Topia training camp
PM - 60 - 90 minute easy spin Bike.
Evening Talk -
Group riding techniques, hand signals and etiquite
Day 2
AM -1hr:30 minutes -2:00 hours- Ironman pace Run – including effective nutrition & hydration while you run.
Lunch
PM - 90 minutes easy Bike spin. Learn the importance of correct hydration.
Get this wrong and expect hamstrings and calf muscles to tighten.
Evening Talk –
Ironman nutrition - Pre training, Training & Competition nutrition & correct recovery nutrition what to have when.
Day 3
AM - 30 minute Run before breakfast
Bike to river easy
River Swim 1.5k -3.0km (wet suits optional) depending on time of year.
BBQ or Lunch by river
Bike back to Tri-Topia medium pace
PM - Run 40 minute relaxed run drill set
Evening Talk -
How to benefit using a heart rate monitor Questions answered during and after dinner
Day 4
AM - Pool Swim - Ironman technique & drills session.
PM - Multiple back to back session
1 hour Bike & 30 minute Run back to back session
40 minute Bike 20 minute Run back to back session
20 minute Bike 10 minute Run back to back session
Evening Talk -
Ironman Bike tips - questions answered during and after dinner
Day 5
AM - Long Bike ride up to 3 hours - middle section @ Ironman pace
PM - Run 50 minutes off road run.
Evening Talk -
How to plan your training - Questions answered during and after dinner
Day 6
Ironman race day breakfast
AM - Long Bike ride - 4 -5 hours - Ironman bike nutrition with 15 minute Run straight after
Option 2-
Long Bike - cycle to lake/river then Swim at Lake 30-45 minutes Continue cycle back to Tri-Topia
PM - 30 minute trail Run
Evening Talk-
Ironman mistakes to avoid - Any questions answered during and after dinner
Day 7
Aquathon Swim / Run competition with a difference!
River Swim & river trail Run
Or Duathlon
2 mile Run 10 mile Bike 2 mile Run
Or Mini-sprint triathlon
The consideration of the athlete will be my first priority, so sessions can be changed to best help the athlete training at Tri-Topia.
Prices are €700 per person and cover all food and drink for the week, accommodation, coaching and full use of facilities
Call us to reserve your place now. Date... 22nd- 29th May.
