We still have slots open for the summer camp!

The TriSportCoaching Spring Triathlon Camp is held in Bend, OR, and is a complete triathlon teaching and training program. The instruction and training sessions will prepare you for any triathlon from sprint to Ironman distance, and is open for beginners through advanced levels of triathletes. The camp is an excellent way to target one of the most comprehensive racing events in the West: Pacific Crest Sports Festival (PCF) in Sunriver, Oregon in late June. PCF has it all; ½ IM & Olympic Tri’s, ½ & full marathon, kids races and more. For more info http://www.racecenter.com/pacificcrest/.

Camp format
We offer either a 5-day camp (Thursday - Monday/Memorial day) or a 3-day weekend camp (Saturday – Monday). The basic features of these camps are:

• The Thursday - Monday camp contains five days filled with swim, bike, run, gym and teaching sessions including video analysis and physiology testing. The exercise physiology testing is done at Central Oregon Community College (includes lactate zones, body comp, and VO2max) along with an individual session designed to help you create a personalized training program.
  • Note: If you wish to lab test and can arrive early enough on Monday, Tuesday or Wednesday we will be able to do early-bird lab testing - which is the ideal way to do your testing. We can schedule “bonus” swim, bike, run, gym sessions after on those days as well (ask for more info).
• The Saturday - Monday Weekend Camp begins with the incredible Cascade Lakes ride including the Pacific Crest 1/2 IM bike course Saturday morning.

Both camps end with a Monday morning choice of swim, bike, or run. Typically we are done by around 10am-12:30pm on Monday to allow time to travel home for those out of the area.

The main objective of the camp is to teach and improve athletes of ALL abilities in swimming, cycling and running. This is a tremendous opportunity for training and information on specifics such as:

• Open water swimming: training and competition
• Underwater swim video and analysis
• Cycling biomechanics and efficiency
• Measurement of power output and training with power
• Race and training nutrition
• Lactate testing and training
• HR training made simple
• Training & racing specific gear
• Bike handling skills & drills
• Running & drills to improve efficiency
• Transitions

**Preliminary** schedule for 3 and 5 day camps:
Guest speakers and athletes may be added to the schedule.
Note: In addition to the schedules activities below, there are a multitude of additional Pilates, indoor cycling, total body conditioning, yoga, water fitness and fitness class opportunities we offer you.
Massage sessions (for extra cost) available am through pm

Thursday:

		* Lab testing throughout the day
	7:00-8:00am	Camper check in
	8:15-10:15am	Deschutes River trail run (5-10 miles)
	10:15-12:15pm	Swim clinic: underwater video, evaluation and analysis
	12:15pm-1:30pm	Lunch break
	1:30-2:30pm	Total Body Conditioning Class, at WRP Training Studios
	3:00-5:30pm	Road ride: moderate pace/distance (30-50 miles)

Friday:

		* Lab testing throughout the day
	7:30-9:30am	Track workout and lecture "Speedwork in your training schedule", COCC track.
	10:00-10:30am	Transport to Elk Lake
	10:30am-12:00pm	Open Water clinic swim at Elk Lake
	12:00-1:00pm	Lunch break
	1:00-5:00pm	Cascade Lake ride, Elk Lake out and back
	5:00-6:30pm	3-day camper check in
		Camp info and packet pick up (JSFC)
	6:15pm-7:30pm	Optional Masters swim

Saturday:

	7:00-7:15am	Camper check in
	7:30am	Meet and transport to Pacific Crest Bike course start
	8:00-9:00am	Open water swim clinic at Pacific Crest Course (Wickiup Reservoir)
	9:30am-2:30pm	Pacific Crest Bike course/Cascade Lakes ride, 56 miles
	2:00-3:30pm	Lunch/break, transport back to Bend
	3:30-4:30pm	Total Body Conditioning Class at WRP Training Studios
	4:30-6:00pm	HR testing and lecture "Training w/ heartrate made simple" at WRP Training Studios

Sunday:

	7:45am	Pre-run meeting at Sunriver
	8:00-11:00am	Run: Pacific Crest 1/2 IM run course
	11:00am-12:30pm	Lunch
	12:30-1:00pm	TSC Athlete and bike/gear transport to Elk Lake
	1:00-2:30pm	Swim/bike/run transition practice with all gear including wetsuits, Elk Lake
	2:30-5:30pm	Cascade Lakes ride Elk Lake to Bend

Monday:
Camp ends with your choice:

	8:00am	Masters Swm long course practice
	8:00am	Tumalo Falls 10 miles trail run - recommended!
	8:00am	Hutch's Group ride

Camp pricing for 3 and 5 day camps:
This price includes all day pass fees, and USMS licenses.

3-day camp:
Registration before 3/31/09: $299
Registration after 3/31/09 (includes ALL race fees): $349
Registration after 5/01/09 (includes race entry): $399

5-day camp*:
Registration before (or postmarked before) 3/31/09: $449
Registration after 3/31/09: $499
Registration after 5/01/09: $549
*Add $135 for Exercise Lab Lactate and VO2max testing

Hotel, transportation, massage and meals are not included in camp cost.
Included: Juniper Swim and Fitness Center passes, Cascade Lakes Race $55 entry and USMS license fee, and dinner at the lake after swim event.

Registration
There is a FIRM limit of 20 triathletes, total. There is a FIRM limit of 12 slots in the physiolab, total (Unless you are able to ‘early bird test’ Monday or Tuesday - contact us for details).
Online: www.active.com registration will be opened by March 3rd, 2009.
Mail in: Make checks payable to Tri Sport Training, 1621 NW Newport Ave. #2, Bend, OR 97701.

USA Triathlon
At this time it is planned to be a USA Triathlon sanctioned camp. All participants must be a USAT annual member unless otherwise informed. USAT memberships will be available to purchase at sign in.

Cancellation/Refund Policy
Cancellations on or before 4/15/09 will receive a refund, minus a processing fee of $60. There are no refunds for cancellations after 5/01/09. For cancellations past 5/01/07 your fee can be applied to future camps and clinics with Tri Sport.

Host Hotel: ask for Tri Sport Rate
TBD

About Coach Mico:
Coach Mark Mico is a USA Triathlon & USA Cycling Expert Coach and has been coaching & training athletes from junior to Elite for 11 years. Mico is a member of Worlds Team USA 2007 and 2009 competing for USA Triathlon Worlds Long Course Championships in Europe and Australia. He is a repeat Champion of the Southwest Challenge series and finisher of over 100 triathlons from sprint to Ironman. He owns & operates Tri Sport Coaching, currently studies Exercise Science at COCC/University of Oregon, and teaches at Central Oregon Community College.