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 s pe r day I would advise y ou keep you r non-tra ining it ems light. The re will b e some ti me each da y to do you r own thin g, b ut I’ve rarel y ne eded t hat much on training ca mps.

Ther e are shops in the resort, i n Costa Tegui se a nd ov er the isl and, so i f yo u fo rg et s ome thi ng it’s not an emer gency. Spa re tu bes, CO2 canist er s and en ergy food wi ll be available, but p rice s are li kely to be hi gher than at ho me.

5 Gener al Training Guide

I’ve p ut to gether a sch edule of traini ng fo r the week t hat s hould se rve as a te mp late for everyo ne on the c am p. Whe re necess ar y I’ve pl anned in sho rt cuts or ext ensio ns so that ev eryone can train in a way th at suit s th eir abilities. I will discuss e ach day’s pl ans with you bef ore t raining begins so that you k now th e itin erary an d can ensure y ou unde rst and the pl ans. If at any poi nt yo u’re unc ertain of what yo u’re d oing o r of t he route being tak en, pl ease ask.

Swim Swi mm ing will be in the Sands Beach Re sort 25 m pool whe re we wi ll hav e lan es b ook ed for ou r use. You c an find all se ssion ti mes in the ti metable in the itine rar y section. I will remind you of swi m times t he d ay befo re. Sessio ns will sta rt on t ime a nd if you are not t here we will s tart with out you (I’ll as sume you are t akin g ext ra re st).

The swi m sets in t his itin erary may be adjus ted to suit in divi dual a thle te’s abilities – re ducing or exte nding t he main set. Most days we’ll have a 60- minut e group session in t he morn ing; ad ditio nally, on request, I am happy t o spe nd so me one-to-one time wo rkin g on yo ur swi m. Outside of t hese you are free to use th e pool t o swim at oth er times; I can advise o n usef ul sets.

Bike I’ve pl anned daily cycle rout es tak ing in s ome po rtion of the isla nd. We will no rma lly a im to depart by 10:30 am at t he lat est and I’ll inf orm yo u in a dvanc e if th at ti me ch anges. The ro utes range from 50k m th rou gh to 180 km, many have op tion s to c ut th em sho rt sho uld y ou be tired or wish to s horten your day, or to add on dista nce if y ou’re ke en fo r mor e.

I will join a thle tes on s ome rides and will sup port fr om a c ar on the I ron man day. I’m not g oing to be the fas test cyclist th ere. I’m t he co ach and I f ully exp ect the stron gest at hlet es on camp to be far ahead of me. I will make su re eve ryone has th eir rid e pla ns in place before we de part and that suit able groups have been form ed.

If you own a GPS device please bring it with you as it will make your lif e easi er , GPS ve rsio ns of all rout es wi ll be av ailable. Navig atin g is easy, th ere are re latively few roads; th e ma p below shows t he layo ut of th e island.

Most t owns have small supe rmarkets o r petrol stati ons wh ere food and drink is availa ble – always carr y some Euros with you f or emergencies. Bike t heft is rare on La nzarote so it is n orm ally sa fe to l eave bikes o utsi de and quickly p op in fo r food, s ome places have bike racks f or this p ur pose. For pe ace of mind, if in a g roup, le ave so mebody watc hing over the bik es. Bikes a re ulti mately left at yo ur own risk

6 When tr aini ng on t he isla nd I always ca rry a small a mount of food with me, but have ge nerally reli ed on the s hops to ke ep me fu elled, s topping every co upl e of hour s to pick u p su pplies before movi ng on . Wh eneve r you are out on th e bike always ca rry t he following: a mobile phone, so me ca sh, the ho tel details, spa re tubes, p ump/CO2 and ti re leve rs and enough f ood/ drink to at least g et you s afely to a sh op.

Groups may well sep ara te , particu larly on the lon ger days, and to ens ure eve ryone can get the most f rom their trai ning I do n’t want to hold pe ople back. Afte r the first d ay or two groups sho uld nat urally fo rm and I woul d enco urage you to fi nd someone to ride with each d ay. If you do need to drop out of a group or take a s hortcut always ens ure so meone kn ows wh ere yo u ar e goi ng, we n eed to ke ep track of you .

In t he u nlikely eve nt y ou b ecome lost, firstly call me on the mobile p rov ided in the co ntac t det ails, I will do ev erything I can to get you back on track. The island is s mall a nd t here are f ew roads, gene rally the easiest way to fin d you rself is to head to the cen tr e of t he island and the LZ- 30 road. L ook fo r

7 signs f or San Bartolo mé or Teguis e, Costa is a sh ort dow nhill ride from ei the r of th ese tow ns.

Finally, wh ate ver the sessi on, please remember you are o n open roads an d ad here to all t raffic regulatio ns. La nzarote roads ar e generally qui et and saf e, but accid ent s do happen and I don’t wa nt th em to happen t o any o f yo u. Ensu re yo ur bike is in w orking order , ca rr y your ph one at all t imes on the roa d and let o thers k now if you are d eto ur ing fo rm the pl ann ed route.

Run Ther e are a number of run sessions plann ed throughout th e we ek, t hese will typically t ake pl ace in t he af terno on.

Ot herwise yo u ar e free to run as much or as l ittle as you w ant as t he foc us is more on cycling t his w eek. I wo uld sug ges t that if you are n ew to this vol ume of t ra inin g you ke ep t he run v olume mod est and avoid a l ong run. Discuss t his with me at the s tart of the ca mp.

Ther e are both paved routes and t rail rou tes availa ble, I will di rect some runs, and help y ou get the lay of t he l and.

Ther e will be the op tion to take brick runs off the bike (the re is an organis ed brick run on Monday ).

Meals Break fast and din ner are includ ed as p art of the traini ng ca mp and will be i n the fo rm of buffets at La Haci enda resta urant in t he resort. For lunch all roo ms include a s mall kitchen should you wis h to prepar e yo ur own food, there are also res taura nts nearby in Cos ta Tegui se a nd the Mai Tai Pool Bar in th e reso rt serves f ood from noon till 4: 00 pm .

Break fast is f rom 8:00 am to 10:00 am each day. I re comm end y ou ai m to be at br eak fast f or 9:00 to allow yo urself t ime to eat and c atch up with ot hers an d to be ready to ride by 10 :30 most morni ngs.

Dinne r is f rom 7: 00 p m until 10 :00 p m each day. As we will have an early st art the following morni ng ag ain i t is best to eat ea rly a nd t hen relax f or the rest of the ev enin g. Din ner will also be an o pportu nit y fo r the group to cat ch up and orga nise the followin g days pl ans.

8 Contact Details Please ke ep a reco rd of t hese co ntact d etails in you r phone and on your pe rson w hen trai ning on the bik e.

Sands Bea ch Reso rt

Avenida Islas Canarias 18 35508 Costa Teguise Lanzarote ,

Telephone : +34 928 826 095

9 Itin era ry

The followin g is the prop osed itin erar y f or th e week in Lanz aro te, you are enc ouraged to comple te as much of it as you can and if possi ble to do s ome more. The timet abl e gives a rou gh ou tline to the d ay, y ou c an e xpect rides to take a little lo nger than pl anned gen erally, but th er e’s pl enty of roo m to get all the traini ng in .

We will discuss t he plans in d etail before eac h day so t hat ev eryone k nows what to expect and if the re ar e any alt eratio ns. G roup sessions will be s tarted at s pecific ti mes and it’s i mpor tant we all stick to t he sch edule to ensu re eve ryone can get the most f rom the t rip .

10 Ti metable n n n o o i o i i y s ss s ss a e e e d S i S S r F m i ke un i w R B S n n n o y o i o i i a s ss d s ss e s e e S r S S m hu i ke un i T w R B S n y o a i d ss s e e S dn m i e w W S ke i y B a d n s a e m u n T o Ir k n c o ri i y n B a ss o i e S nd un ss R o e / m S i M e w k i S B s i n n o o ys i y i l s a a s ss n e e A S S und m i S ke un i w R B S y y a a D d s r l a u t v i a rr S A 00 30 00 30 00 30 00 30 00 30 00 30 00 30 00 30 00 30 00 30 00 30 00 30 : : : : : : : : : : : : : : : : : : : : : : : : 7 7 8 8 9 9 0 0 1 1 2 2 3 3 4 4 5 5 6 6 7 7 8 8 0 0 0 0 0 0 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

11 Saturday 3rd March Most of us will arr ive over the c ourse of the afternoon, which will limit the group training optio ns.

Swim You a re free to make use of available la nes for a swi m sessi on if you hav e tim e.

Bike Please build you r bike sh ort ly aft er arrival a nd if possi ble give it a b rie f test spin so we a re all ready to ride on Sun day.

Run Ther e’s no pla nned run to day, b ut I can gi ve direction for sh ort ro utes from the ho tel f or any one who w ants to g et sta rted early.

12 Sun day 4th March

Swim The c amp st arts with swi m analysis. Ther e is no s ession plan t oda y, but I wil l film each of you in the afternoon and w e will review th ese vid eos ove r th e cou rse of the week . Fil ming sta rts at 14:30 and will take roughly 5 minutes per pe rson.

Bike The first ride of t he camp is a ‘g entle’ in troduc tion to t he isl and. We’ll be riding no rt h on the highway to Orzola with the opti on of s om e cl imbs f or the fas ter at hlet es.

We will ride o ut o f Cos ta Teguise tur ni ng rig ht on to t he LZ-1 highway . We’ll stick with the hig hway all the wa y to Or zola at the no rth e nd of t he island. Fr om he re we’ll take the oth er road o ut of town a nd st art th e cli mb to Mirador del Rio. As this is the introd ucto ry ride we’ll n ot be goin g the who le way up and wi ll tu rn l eft at the ju nctio n ret urnin g back to t he LZ- 1 hig hway a nd he ading home.

If you wish to ext end the ride the obvi ous option is to co ntinue t he climb all the way to Mirador del Rio be fore retu rning to the hotel. Make s ure you get b ack in ti me f or the hill work an d swi m an alysis!

App roxi mat e distance: 6 4km

Run We’ll sta rt the weeks run with s ome hill wo rk, we do n’t ha ve to g o far from th e ho tel to find so me hills!

13 Lanzarote Training Camp 2018 - Sunday

63.72 km (round trip) Total climb: 962 m, Total descent: 961 m Altitude range 277 m (Altitude from: 4 m to 281 m) © russmcox | © Mapbox | © OpenStreetMap contributors | iText 4.2.0 | ID: loyffcwovxwoomwv Monday 5th Mar ch

Swim We will swi m first thi ng i n the morni ng bef ore bre akf ast , following the plan on the next page. If you are swi mm ing, ple ase b e at t he pool, ready to swi m for a 7: 30am s tart.

Bike Today’s ride will take us south to t he El Golf o loo p.

The rou te st arts by he ading out to the Tahich e rou ndabout and t hen over to San Bartolo mé and s outh dow n the LZ- 30 to Yaiz a. This ti me we’ll take in the El Golfo l oop, b ut to make it more in ter esti ng, as a time trial eff ort. The ci rcuit will bring eve ryone b ack to Yaiza a nd at this poi nt t here are ch oices.

The rou te heads bac k along the LZ-3 0 all the way to Teguise before desc endi ng down to C osta Teg uise and the hot el. Alter nately, y ou c an ride ove r Fire Mountain and eit her head dow n to La San ta or back throu gh th e middle of the island. Just be awa re that yo u’ll be doing much o f this route ag ain to morrow on t he Ironma n cou rse.

App roxi mat e distance: 9 6km

Run Today’s run will take the form of a b rick sess io n o ff t he bike. R eturn y our bike to y our roo ms, switch to run gear and head o ut of the hot el. I will layo ut th e ai ms of t his brick session on th e day b ut exp ect s om e s trides.

15 Swim Plan

Se t No tes Wa rm up 10 0m Easy 2x 5 0m 25 m Front scull , 25m front craw l 10 0m Steady 2x 5 0m 25 m Do ggy pa ddle, 25m front crawl 10 0m Steady 2x 5 0m 25 m Do ggy pa ddle, 25m front crawl 10 0m Easy 2x 5 0m Fr ont crawl - building Mai n Se t 3x 2 00m Fr ont crawl – pull on 20s rest 10 0m Fr ont crawl - har d on 20s rest

Rep eat 2-3 ti mes

Coo l do wn 20 0m Choice

Max imum distance : 3.1k

16 Lanzarote Training Camp 2018 - Monday

96.25 km (round trip) Total climb: 1292 m, Total descent: 1292 m Altitude range 346 m (Altitude from: 2 m to 348 m) © russmcox | © Mapbox | © OpenStreetMap contributors | iText 4.2.0 | ID: pifpjvbrmolmhfkf Tue sday 6th Mar ch

Swim Ther e is no pl anned sess ion to day due to t he na ture of t he bike, but for thos e keen en ough I will be able to provide a se t.

Bike This is the long day of the camp and we will get sta rted on the rid e early to ens ure e veryo ne can comple te i t well. The route f ollows the Iro nman c ourse only om itting the hi ghway s ections aro und P uerto del C arm en. Lo ok fo r Ironm an markings on the road to help gui de you if uns ure , b ut by n ow you sho uld be mostly f amilia r with t he roads we w ill be riding on.

As ev er we rid e to Tahiche first. The official route sta rts once we be gin the cli mb to Teguise t urn ing off over the rou gh road at Naz aret a nd from th ere he ading past San Ba rto lomé and t owards th e wine region . Th is t ime we desc end throu gh Conil to the outsk irts of Pu erto del Ca rme n, the st art of t he Ironm an. F rom the re we ride to Pue rto C ale ro and up to a br ief, but busy section of hi ghway by pass ing Yaiza and hea ding to the El G olfo lo op. Arou nd El Golfo and back to Yaiza, then we tack le t he cli mb up Fire Moun tai n as on Tuesday .

Fr om the top of Fire Mount ain we he ad th rou gh Manch a Blanca, dow n th ro ug h Tinaj o and to La San ta. Then h eadin g ove r to Famara befo re we bei ng t he cl imb b ack to Teguise a nd up to t he top of Ha ria. A desc ent and a cli mb wi ll take us to Mirador del Rio a nd the final st retch hom e ho pefully w ith tail wind. It’s down the hill a nd s traight alo ng the LZ-1 hi ghwa y until we reach the round about in Tahic he c ompletin g the lo op.

This is a lon g ride and be cause t here is the pote ntial f or the group to split it’s impo rtant I k now you r pl ans b efore t he sta rt o f the ride . I’ll discuss th e route with all of y ou and t he many op tions to s horten it if n ecess ary.

App roxi mat e distance: 1 80km

Run Ther e is no pl anned run today, b ut fo r those with t he ti me and energy, I sug gest a short brick on the loc al trails.

18 Lanzarote Training Camp: Ironman Route

177.86 km (round trip) Total climb: 2591 m, Total descent: 2592 m Altitude range 582 m (Altitude from: 2 m to 584 m) © russmcox | © Mapbox | © OpenStreetMap contributors | iText 4.2.0 | ID: cxcosrckrlrwacge Wedn esday 7th March

Swim We will swi m first thi ng i n the morni ng bef ore bre akf ast , following the plan on the next page. If you are swi mm ing, ple ase b e at t he pool, ready to swi m for a 7: 30am s tart.

Bike This is the easy d ay of c am p. You d on’ t have to get on your bi ke! There is the op tion of a spin up the hill f or co ffee and cake in Teg uise th ough.

App roxi mat e distance: 20 - 40km

Run Ther e is no pl anned run, but t here are pl ent y of opti ons for those who wish to run. I’m ha ppy to help those wh o want to run add an appropriate session in to th eir day.

20 Swim Plan

Se t No tes Wa rm up 40 0m Easy 3x 5 0m Easy, Ste ady, hard - on 2 0s rest 20 0m Pul l 3x 5 0m Easy, Ste ady, hard - on 2 0s rest

Mai n Se t 4x 1 00m Fr ont crawl – hard on 20s rest 40 0m Fr ont crawl – s tea dy o n 45s rest

Rep eat 2-3 ti mes

Coo l do wn 20 0m Choice

Max imum distance : 3.5k

21 Thu rsday 8th March

Swim We will swi m first thi ng i n the morni ng bef ore bre akf ast , following the plan on the next page. If you are swi mm ing, ple ase b e at t he pool, ready to swi m for a 7: 30am s tart.

Bike Today’s ride t akes in Ha ria again, crossing t he island to s tar t t he full cli mb from Famara.

We’ll leave Costa Teg uise via the hig hway a nd he ad up to San Bartolo me. Fr om th ere w e’ll head south on t he LZ-30, tur ning off t o cro ss the l ava fie lds to Manc ha Blanc a and desc endin g thr ough Tina jo to La San ta. We’ re back on the Ironman rou te now.

Fr om La San ta we’ll he ad round to Fa mara and f rom there we’ll cli mb to the top of H ar ia via Teguise. We’ll des cend the othe r side of Ha ria turni ng down t o Tabayesc o. From there it’s s traigh t alo ng the hig hway h ome.

The obvi ous way to ext end this ride is to c ont inue north and finish off th e Ironm an co ur se with a trip to Mirador del R io. Equ ally if so meone wa nts a sho rt er ride it’s easy to head home from Teguise a nd skip the full cli mb.

No n eed to brick run t oday, the plan is f or a s teady run (o n ti red l egs) lat er in the af terno on.

App roxi mat e distance: 1 07km

Run

Today’s run is si mpl e – st eady, aerobic pa ce for ti me. Thi rty minu tes on the roa ds a nd t ra ils of C osta Teg uis e.

22 Swim Plan

Se t No tes Wa rm up 30 0m Pul l 2x 5 0m Kick – on 15s rest 20 0m Pul l 2x 5 0m Kick – on 15s rest 10 0m Pul l 2x 5 0m Kick – on 15s rest

Mai n Se t 60 0m Steady 60 0m Every 4 th length har d 60 0m Every 3 rd len gth hard 60 0m Eve ry 2 nd le ngth h ard

Coo l do wn 20 0m Choice

Max imum distance : 3.5k

23 Lanzarote Training Camp 2018 - Thursday

107.05 km (round trip) Total climb: 1683 m, Total descent: 1684 m Altitude range 587 m (Altitude from: 4 m to 591 m) © russmcox | © Mapbox | © OpenStreetMap contributors | iText 4.2.0 | ID: klrcngbdozdovdnl Friday 9th March

Swim We will swi m first thi ng i n the morni ng bef ore bre akf ast , following the plan on the next page. If you are swi mm ing, ple ase b e at t he pool, ready to swi m for a 7: 30am s tart.

Bike We finish t he c amp with a classic ti me trial: t he asce nt o f Ta bay esco t o the top of H ar ia. It’s a n easy ride n orth on the LZ-1 to t he bot tom of Tabay esc o whe re we will regroup fo r a pr ope r time t rial s tarting at 1 min ute int ervals. The rou te is si mple with one l eft t urn and the finis h line at t he entrance to the c afé on top of Ha ria. We will g ath er th ere af terwa rds fo r a c offee (we h ave to hav e at le ast o ne guarante ed coff ee st op on my c amp). Fr om here it’s down hill all the way h ome.

For those who want to add ex tra on the north of t he isla nd off ers more cli mbing o r a t rip rou nd to La San ta will add a cou ple of hou rs. For the rest of us, once back to camp it’s p roba bly t ime to pack yo ur bike.

App roxi mat e distance: 5 5km

Run Ca mp finis hes wit h a race of s orts – team rel ays. We’ll mix the t eam s up to t ry to k eep the race tigh t.

25 Swim Plan

Se t No tes Wa rm up 60 0m Mix st rok es, easy to steady 2x 5 0m Building on 15s rest 2x 5 0m 25 hard, 25 easy on 15s r est

Mai n Se t 4x5 0m Ha rd on 30s rest 50m Easy on 2 0s rest

Rep eat 4-8 ti mes

Coo l do wn 20 0m Choice

Max imum distance : 3k

26 Lanzarote Training Camp: Tabayesco

54.73 km (round trip) Total climb: 981 m, Total descent: 975 m Altitude range 575 m (Altitude from: 9 m to 584 m) © russmcox | © Mapbox | © OpenStreetMap contributors | iText 4.2.0 | ID: esygsygbtsneewvz Saturday 10th Mar ch

This is de partu re day and for mos t th ere will be li mited o pportunities to train. For those with la ter flight s I c an offer swi m se ts f or you to us e.

28 Af ter the Camp

If ev erythi ng has gone to plan you will have c omp let ed far more than y our usu al t raini ng hours. The week following ca mp s hould be easie r th an nor mal to allow you s ome recov er y. It sh ould n ot be a co mp lete break from tr aini ng th ough, it’s best to keep activ e, but ensu re sessions are generally light and not exc essively lo ng.

Unless I’ve given y ou a sc hedule t hat says othe rwise.

29