TriForce Wine Country / IM Santa Rosa Training Camp – June 29, 2017

pic taken by coach Coady on his usual wine country route

Join us for a training camp based in beautiful Sonoma Wine Country.   Our home base will be Healdsburg, voted one of America’s best small towns to visit.   This camp will be ideal for athletes of all levels training for all distances, but special emphasis will be on preparing athletes for Ironman Santa Rosa.   We’ll take advantage of removing the stress of everyday life to train and recovery better, but we won’t necessarily be emphasizing “mega miles.”   Every workout will be personalized based on goals, abilities, etc.


  • 5 day camp– Thursday through Monday (4th of July weekend).  We will do our most important Monday workout in the AM, so you can get home in the afternoon to spend July 3rd and 4th with the family if you want.
  • Develop your race pacing and nutrition strategy: in depth talk on how to race Ironman and plan your nutrition and pacing.  We can practice elements of this during our long workouts.
  • swim / bike / run talks: practical advice for getting faster that you can start applying immediately.
  • “train like a pro” with a simple life: train, eat, train, eat, (nap?), train, eat, sleep.
  • or… learn, have fun and enjoy food and wine!  The camp can be whatever you want it to be.  If you want to improve your swim technique, do some beautiful riding and skip out on some workouts to putter from tasting room to tasting room, that’s fine too!   The food and wine in Healdsburg and the surrounding are outstanding.
  • open to all athletes: all workouts are individualized for athlete’s current fitness and racing goals.
  • open water swimming in Lake Sonoma: emphasis on racing skills (drafting, “slotting in” at the start, sighting, swimming in a crowd)
  • pool swimming with evaluation of swim technique by coach- including “next steps” for improvement.
  • world class cycling routes:  ride through the beautiful vineyards of Sonoma County.   Some of the best riding in the world with mostly quiet roads, friendly drivers and beautiful scenery!
  • learn the course.  Ride extensively on parts of the Ironman Santa Rosa bike course.  Learn how to dose your power on the bike course to get the fastest possible bike split with the least energy used.
  • key run workouts including long run, a track / intervals workout and run technique evaluation by coach.
  • heat training: there is an excellent chance the weather will be hot, so we’ll be able to develop heat adaptations to prepare us to race in the heat.
5 day camp is $349 for TriForce team members, $449 for non team members (cost is for camp only- not accommodation, food, pool entry fees, etc.)



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