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Coach Cox Lanzarote Training Camp 2018 Co ach Cox Lan zarote Trai ning Camp 201 8 Camp Guidebook 1 Tabl e of Con ten ts Pack ing Advi ce.... ....... ...... ...... ...... ....... ...... ...... ...... ...... ....... ....... 4 Swim ming .. ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... .... 4 Cyc ling...... ... ... ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .. 4 Runn ing ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ........... 4 The Rest ...... ... ... ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... 4 Gene ral Tr aining Guide ..... ...... ...... ...... ....... ...... ...... ...... ...... ....... 6 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. ... ... 6 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ....... 6 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... .. 8 Mea ls .. ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... .. 8 Con tact D etail s ...... ...... ...... ...... ...... ....... ...... ...... ...... ....... ...... ..... 9 Sa nds Beach R esort .......... ... ... ............. ... ... ........... ... ... ... ......... ... ... ... ........... ... ... ....... 9 Coa ch ...... ... ... ... ........... ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. .. 9 Itine rary...... ...... ...... ...... ...... ....... ...... ...... ...... ....... ...... ...... ...... ... 10 Timetable ...... ...... ....... ...... ...... ...... ...... ....... ...... ...... ...... ...... ...... 11 Saturda y 3rd March ...... ...... ...... ....... ...... ...... ...... ....... ...... ...... .... 12 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 12 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 12 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 12 Sunda y 4th March.... ....... ...... ...... ...... ....... ...... ...... ...... ...... ....... .. 13 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 13 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 13 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 13 Bike Ma p.. ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... .. 14 Mon day 5th Mar ch ..... ...... ....... ...... ...... ...... ....... ...... ...... ...... ....... 15 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 15 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 15 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 15 Swim Pla n.......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ... 16 Bike Ma p.. ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... .. 17 Tue sda y 6th March ....... ...... ...... ...... ...... ....... ...... ...... ...... ...... ..... 18 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 18 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 18 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 18 Bike Ma p.. ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... .. 19 Wedne sday 7th Mar ch ...... ...... ...... ...... ....... ...... ...... ...... ....... ...... 20 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 20 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 20 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 20 Swim Pla n.......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ... 21 Thu rsda y 8th Mar ch....... ...... ...... ...... ...... ....... ...... ...... ...... ...... .... 22 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 22 2 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 22 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 22 Swim Pla n.......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ... 23 Bike Ma p.. ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... .. 24 Frida y 9th March ..... ...... ...... ...... ....... ...... ...... ...... ...... ....... ...... .... 25 Swim.... ... ... ... ........... ... ... ........... ... ... ... ........... ... ... ........... ... ... ... ......... ... ... ............. .... 25 Bik e.. ... ........... ... ... ... ......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... ... ..... 25 Run ........ ... ... ............. ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ............. ... 25 Swim Pla n.......... ... ... ... ........... ... ... ........... ... ... ............. ... ... ............. ... ... ........... ... ... ... 26 Bike Ma p.. ............. ... ... ........... ... ... ... ........... ... ... ........... ... ... ............. ... ... ........... ... ... .. 27 Saturda y 10 th March ...... ...... ....... ...... ...... ...... ....... ...... ...... ...... .. 28 After the Camp ....... ...... ...... ...... ....... ...... ...... ...... ...... ....... ...... ... 29 3 Packing Advi ce To h elp wit h you r packing the following list co ve rs t he mini mum requi rements of equip ment for the camp, i tems in i talics a re nice to hav e, b ut not esse ntial. You a re free to bring w hatev er you need, but be ar in mind b agga ge rest rictio ns on yo ur fligh ts w hen packi ng. Swimming • Swim cos tume • Wetsuit (you may find the pool cold on occas ion) • Go ggle s • Kick Boa rd • Pull Buoy • Paddles Cycling • Bike • Bike co mputer/G PS • Bike t ools (we will have some, but bring the basics) • Mini pu mp (for on the ro ad, CO2 caniste rs c an be purchas ed on th e island) • In ner tubes (for on the roa d, tub es c an be purchas ed on the isla nd) • Helm et • Sunglass es • Cycling Shoes • Cycling Je rseys (2-3 mini mum, you c an sink wash a nd clo thing wi ll d ry quickly) • Cycling Sho rts (2-3 min imum) • Arm wa rm ers (morni ngs ma y be c hilly to s tar t) • Knee/ Leg w arm ers (m ornings may b e chil ly t o sta rt ) • Gilet (us eful for colder mor nin gs or rare ove rcast con dition s) • Bottles (2, drinks c an be replenish ed on t he road) Running • Tr ain ers • Run ning top s (sh ort sle eve sho uld be fin e) • Run ning s horts • Bottle h olde r (fo r possible l ong runs if you us e one) The Rest • Sun c rea m (it will be s unny f or th ose coming from a UK wint er) • Ener gy fo od (we will provide s ome s ampl es and you c an buy f ood easily on rout e, b ut if y ou have a pref erre d product b rin g it) • Eu ros (for fo od sto ps, lu nches, drinks etc .) • Mobile phone (please ride with yo ur mobile in case of e merg encies) 4 • La ptop (the hot el has wif i) • Eu rope an Ad apt or (fo r you r plugs) • Casu al cloth es (you w on’t need much outside of tr ainin g, bring one or two wa rm er ite ms fo r morni ngs /ev eni ngs) • Tr avel Ins uran ce (pl ease ensure y ou have details with you) • First Aid Kit • Tooth brush! I ask athl ete s to bring t heir wetsuits. Whil e I can’t gua rantee an open wat er swi m it will be an option if co nditions are good; also so me may fi nd the pool at Sands Beach on the cold si de in the morning s. With the opti on to train more t han 4 hour
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