After a thorough warm-up.
10-9-8-7-6-5-4-3-3 reps of:
BW Deadlifts
BW Bench Press
Post weights and reps to comments.
Incline (feet elevated) explosive push-ups should be sub'd for those who haven't got a BW bench press.
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St.
George Winter Tri-Camp
By, Lizz Bennett
This last weekend I drove down to St. George to attend a
crazy triathlon training camp geared specifically for Ironman. My stomach was in knots the entire ride down,
I just didn’t know what to expect…alright that’s a lie, I knew that it would be
incredibly difficult, incredibly challenging, 4 days of swimming, biking and
running the Ironman course. I was
anxious because I knew it was going to kick my trash over and over again the
entire weekend.
Here we are, at 5 am
getting ready to start our first workout.
We had a long warm-up and then a 2,000yd time trial. What?! Notice how the windows are pitch black…it was
early!
Wes Johnson and Barb Sherwood coached us in the pool and
video taped out stroke.
Here I am coming into the wall for a flip-turn.
Red cap is my roomie Katherine, black cap is me. Katherine passed me 3 times in the 2,000yd
time trial…She is an amazing athlete throughout the camp she pulled everyone
harder! At least the last day I passed her… only in the water.
After 90 min. in the pool, we chowed some breakfast and
headed over to have a mini-seminar on VO2 Max and Lactate threshold. It was tons of info and we were all anxious
to start our big ride of the day.
Here’s some of the crew. L-R Katherine, Jen, Polly, Wes,
Rachel, Barry, Tyson, Barb, Jon.
Refueling about 20 miles into our 50 mile ride of the day,
getting some tips from Wes.
At the top of some crazy climbs, in the distance is the Veyo
volcano and the Veyo hill. It’s a small
climb compared to what we just finished. More refueling, lucky there was this
bakery we kept stopping at…happened to be in the perfect place to stop and
refill our water bottles.
Here is running coach and super-athlete Aaron Dewald leading
us in drills and a warm-up before our 1 hour trail run. And…that was day 1!
The next three days followed the same pattern, swim in the
morning, bike in the afternoon with a run and then repeat. We ate a freakin ton
of food, took ice baths every night, and pushed ourselves harder than
ever. I am amazed by the caliber of
people I was able to associate with, the positive encouragement, the example
they set for me. I learned that I have a
long way to go, but I learned that I have developed further in my training than
I thought. I rode further than ever (definitely
my weakness), and I learned that I can improve my swimming in 3 days.
Triathlon is a community of people dedicated to the sport
and dedicated to helping other triathletes. As we sat around Sunday night,
eating Sushi (a lot of Sushi) we discovered that most of us were all at the
same race last year and didn’t even know it!
I am definitely doing this camp every year; it was the most helpful,
most defining part of my journey to Ironman so far.
