Training Camps - why go on them?

This year I am the "king" of pre-season training camps, Lanzarote at the end of December, Majorca in the middle of January, Tenerife at the end of January and now Majorca at the beginning of February. In the queue for check-in at Tenerife airport I was asked by a stranger who saw my bike, when I was going away again, I said "next Friday", the stranger replied "do you go to work?"

Why do we all look to go on training camp in February and March? Most of you would reply to escape the British weather and get some miles in. I would agree but a word of caution don't over do it. I have seen too many people end their season by doing all their racing at training camp. It should be training, you should return home and after a short easy period you will feel the benefit of the warm weather miles. It is a kick start to the season to bring you on, riding on fast smooth roads, in a group, with some sunshine makes it all easier.

Before you go you should have a reasonable base of winter miles, even if this has only been gained on weekend rides. You will gain the most if you are reasonably fit and fresh. The first few days you should ease yourself into the training camp routine - don't over stretch yourself however good you feel hold back a bit. It is better to feel you could make a race effort in the last few days than the first.

If you are looking to loose a bit of weight my advice is to eat a bit more on the bike and not when you get back. Some people advise not to have breakfast before your ride just have a cup of coffee and out the door. I don't do this (and not because I don't drink coffee) but because I tend to over compensate. I end up eating more calories during the day, and it is all about numbers of calories you eat. If you eat a good diet anyway you should just continue with this and not have extra large meals. If your diet is poor anyway just eating a bit more healthily will make a difference. Some of the extra calories that you are using riding can be eaten during the ride, just don't over do it. I don't always use energy drink when I set off and eat about one energy bar for every two hours ridden. I find as long as you keep the intensity down this is sufficient. Remember to drink especially when the sun is out as you will need more fluid to keep hydrated. I often take a sachet of energy drink in my pocket as you can always stop and get some water and make a mix. If you are going over your anaerobic threshold you will need more calories therefore eat more and not loose any weight. Increase the number of miles but don't make a massive increase in intensity to what you would do at home. The warm weather will help, your legs will feel better but just because the sun is out does not mean you have to race everywhere. Build up through the week and when the "first day racers" aren't going out anymore you will know you have followed the right programme.

The fitter you are when you go the more benefit you can gain from it. For me Lanzarote in December was for loosing a bit of weight and doing some hours on the bike. Majorca in mid-January was just a small step up from this. I was use to sitting on the bike all day. Tenerife involved a lot of climbing and therefore descending too. It was good to climb for hours at a time but I was watching my pulse all the time so as not to get too carried away. On the long sweeping bends of the descents I was practicing my cornering skills. There is no point in just being able to go up hill fast if you can't come down. Now in Majorca again in early February the training is more structured. Still some long steady rides but some power intervals thrown in on the climbs. Using a big gear, remaining seated doing about 50 rpm for up to 5 minutes. This is like weight training on your bike. We will do so some more intensity too, 15-20 minutes at threshold level both up hill and on rolling terrain within a longer ride. I will also do some shorter more intense rides. Just because the sun is out all day does not mean I have to be out on my bike all day! It is unlikely many of you will be able to get to this stage. It is best to build a good base and do this sort of thing as the season progresses at home.

Final word... don't have your best races at training camp.

 Barrie