ETS Bike Camp

Endurance Training Systems Spring Bike Camp May 5th to 9th 2010.

The Endurance Training Systems (ETS) coaching team is proud to introduce our first spring bike camp in beautiful Vernon and Penticton British Columbia. For athletes looking to get in some solid cycling volume in preparation for the upcoming racing season, this is a great camp to build your fitness. Vernon is the home town of Jack VanDyk so he knows many of the great training routes through the area which is often overlooked to the more popular destination of Penticton B.C.

Camp participants will be treated to many of the North Okanagan’s finest training routes on roads with little traffic, flat to rolling terrain, climbing and a full schedule of training. We will also head down to Penticton for one day to ride the famous Ironman Canada bike course.

Tentative Schedule;

Tuesday May 4th Travel and check-in day.

Wednesday May 5th
9:30-11:30am Easy 2.0 hours group ride.

12-1pm Lunch break (lunch provided).

1:30-4pm Group ride with sprint training 2.5 hours.

4:45-5:45pm Optional running interval session for triathletes.

6:30-8pm Group dinner and camp overview.

Thursday May 6th

9-11:30am Silver Star foothills interval training session (hills!).

12-1pm Lunch break (lunch provided).

1:30-5pm Easy aerobic training group ride 3.5 hours.

6-7pm Dinner/free time.

7:30-9pm Training talk and Q&A session with coaches.

Friday May 7th

9am-2:30pm Long ride 5.5 hours.

2:30-3:30pm Break.

4-5:30pm Optional group hike in Kalamalka Lake Park.

6-7pm Dinner/free time.

7-9pm Preview of IMC bike ride and gear preparations.

Saturday May 8th

7-8:30am Travel to Penticton

9:30am ++ Ride the IMC course. Note not everyone has to ride
the “full” route or distance. We will establish short cuts
for those not interested in doing the full route.

4:30pm Travel back to Vernon.

7:30pm ++ Pub Night and group dinner.

Sunday May 9th

9am – 12pm Easy group ride up to 3.0hours.

1pm Travel home…

Our intention is to help keep costs down for this camp so we are exploring a few different options for accommodations in order to focus on the training. This will be dependent upon the total number of camp participants. Express your interest early so we can make the necessary arrangements.

What’s included in the fees:
• Coach led training sessions.
• Planned routes.
• Vehicle support on the longer training days.
• Basic mechanical support from coaches.
• ETS jersey.
• Two lunches.
• Sports nutrition products TBD.
• Coaches “chalk talk” sessions.

We will also have some items such as tires, tubes, chains, bar tape, derailleurs, cables and housing available for purchase if required however it is expected that each participant will have their bikes tuned up at a bike shop prior to the camp to ensure everything is in excellent working condition. SpeedTheory has offered to help camp participants with a bike check-up prior to leaving Calgary – more details to follow.

Cost: $550.00 for ETS Indoor Cycling Program participants and Talisman Centre
Triathlon Club members.

$650.00 for non-ETS and TC Triathlon Club members.

*Transportation costs, food beyond that provided and dinners are not included in the fees.

Registration:

A non-refundable $150.00 deposit is required at the time of registration. The remaining balance is due 30 days prior to the camp (April 5th 2010).

Cancellation Policy:
If you decide not to attend and have paid in full, you will be refunded in full minus the $150.00 deposit 31 days or more prior to the camp. No refunds will be provided in the 30 days prior to the camp.

Endurance Training Systems/Talisman Centre reserves the right to cancel this camp. We will do so at least 30 days prior to the beginning of the camp. In this event, you will be issued a full refund. ETS/Talisman Centre is not responsible for fees associated with planning your trip, such as airfare, alternative accommodations, car rentals etc.

Exceptions to this policy cannot be made for any reason, including weather or personal emergencies.

Equipment and Clothing items to bring:

 Bicycle cleaned, tuned and ready to ride.
 Helmet
 Jerseys at least 4 (short and or long sleeve)
 Shorts at least 4 pair
 Cycling tights.
 Vest and/or cycling jacket.
 Base layers 2 to 3 lightweight.
 Rain jacket.
 Arm and leg warmers.
 Socks ( DeFeet Woolie Boolies or some other Merino wool type).
 Cycling gloves short finger and/or full finger.
 Cold weather gloves.
 Cycling shoes.
 Cycling booties or overshoes for added warm and protection if required.
 Eyewear/sunglasses.
 Chamois cream.
 Small tote or backpack for anything you wish to keep in support vehicles.
 Heart Rate Monitor and/or Power Meter (Power Tap or SRM or other).
 Sunscreen???
 Toiletries for clean up between rides.
 Comfortable clothing in case you decide to join for the optional hike.
 Running gear for the triathletes looking for some extra training.

Bottles/mix/food: If you will be arriving before a camp begins, remaining afterward or have specific nutritional requirements, please bring what food/drink supplies you will need for yourself.


Bottom line is to come to camp prepared for any type of weather. In addition it is a good idea to be ready physically for these camps prior to coming in versus doing very little and then having the camp ramp you up. We will be doing a ton of riding in this short period so we advise participants to get in some longer rides outside in the three weeks prior to camp. It is typical that in the two weeks post camp you may feel tired as your body begins the repair process, especially when you drop back to your regular training volume. But by week three many should start to feel the benefits of the big volume which is perfect for those training for late May and early June races.

To register and secure a spot please contact Jack VanDyk at 403.355.1259 or jvandyk@talismancentre.com.