MelRad Squad Camp May 20-22, 2022

Ironman 70.3 Victoria Training Camp

Designed to fit within a weekend’s time commitment, MelRad squad camps run from Friday evening until Sunday afternoon. Each camp is unique in the specific focus but all contain swim, bike, run, and strength workouts.

Early season camps are skills-intensive.  MelRad Multisport coaching builds foundational skills and strength in all the athletes.  These MelRad Squad camps are an opportunity for athletes to work one on one with Melanie to assess and address gaps in proficiency.  The intensity of the training at these camps is mostly low but they can add up to significant volume.

Appropriate for all levels from beginner to professional.

Event Itinerary

Information

Welcome campers! I am excited to launch our first camp of 2022.  I feel like every time we do one of these we all get better immediately.  Thank you for your energy, enthusiasm, and EFFORT!  This is going to be a supreme season. For those new to the program coming in, I encourage you to discuss with alumni their experiences so you can learn from them. The grizzled veterans will show you the way.

This outline will help you prepare what to bring to the camp and what to expect.  Only rule of the camp:

  1. IT’S ON NO MATTER THE WEATHER – RAIN OR SHINE

In Victoria we can get anything from winter to super hot in May so prepare for anything and bring ALL the layers.  And a waterproof layer.  So waterproof jacket, gloves, booties and a double layer bootie for warmth if you have it.

Most of you will want to use your race bike for the 70.3.  We will be doing transition practice.  Have a regular pair of running shoes, not just your fancy vapors, for transition practice.

This is an opportunity to learn, have fun and get some fitness.  Everyone at camp is an ally.  Make friends, work together and learn from each other.  In sessions I will likely organize you guys in groups of similar focus or ability.  If you are grouped up please look out for and don’t lose anyone in your group.  It’s not a competition – it is a collaboration.  Seasoned MelRad Squad athletes are excellent to learn from so if you are new definitely ask questions of the alumni.

NEW ATHLETES WITH RUN INJURIES OR RETURNING TO RUNNING: you come to all of the sessions and they will be modified for what you can do.  Part of this camp is learning the sessions so you need to be there.  Plan to be exercising.  I am modifying each session to ability.

When you come to swims, mention you are part of a camp and don’t pay at the front desk for entry at Crystal Pool.  For the swim sessions you will need your swim toys, a yoga mat, and to be wearing gym strip on deck.  We will do mobility before every swim.  I added items I think are useful – if you don’t have them it isn’t a deal-breaker.

I am breaking the group up into two groups so that I can have a bit more time with each athlete.    Plan to arrive ON DECK at the time I provide for dryland training.  There will be further info.

The final Saturday session will be the swim session at Crystal pool.

The best weather prediction is at www.weather.gc.ca.  Look at what the “feels like” says.  It is wet and soggy so you want to dress very warmly and waterproof.

Equipment you need for the swimming:

  • Swimsuit
  • Towel
  • Goggles
  • Yoga mat (not necessary the pool has mats)
  • Swim cords (most of my group has these and I have extras)
  • Snorkel
  • Dryland clothing comfortable for exercises on deck
  • Band (I have extras)
  • Fins (there are some at the pool I have size 9s)
  • Pull buoys available at pool

Equipment you need for the runs/ strength:

  • Layers for rainy weather and hat
  • Run shoes
  • Hat
  • Sunscreen
  • Good socks
  • Snacks
  • Training Nutrition
  • Water
  • A run watch
  • Bike
  • Bike computer
  • Helmet
  • Maybe gloves
  • A good attitude

If you have any questions about where the locations to meet are please ask in advance.

Any questions or concerns, please let me know.  I need the waiver/info sheet and payment a minimum of one week in advance and it is non-refundable.  If you cannot make the camp there is a 50% administrative fee (I can’t cancel your pool space) and I will try to apply the rest of the payment toward a future event.

Thank you and looking forward to it!!

Mel