Our TFE middle distance (70.3 mile) training camp will take place once again in iconic Cambridge, Maryland on May 17-19, 2024. This camp is specifically designed for those racing middle and long distance events, in particular the Eagleman 70.3 in June. Maryland's Eastern Shore is a pristine training ground for both both world-class and novice triathletes alike. (As an Northern Virginia native, I have trained and raced on this course many times, including qualifying for 70.3 Worlds at Eagleman, and Kona at Ironman Maryland). Unfortunately many don’t have the luxury of training at this amazing venue, and this weekend is a perfect opportunity for athletes to spend 3 days swimming in the Choptank river, riding out on the Blackwater preserve, and running through the idyllic town of Cambridge.
*not affiliated with Ironman, the Ironman Group, TWC or any of their respective partners or affiliates
*not affiliated with Ironman, the Ironman Group, TWC or any of their respective partners or affiliates
PARTICIPANTS
All levels of athletes are welcome, and we anticipate a mix of ability levels! From those just looking to complete a race, to those looking to podium, this weekend will benefit everyone. This camp is perfect for beginners, as the they will learn from experienced triathletes and coaches and the majority of the training will be on quiet country roads . Veteran triathletes will also benefit greatly from specific workouts, technical instruction, nutritional guidance and the collective wisdom of very experienced coaches. It’s a perfect opportunity for those planning to race Eagleman, Ironman Maryland, or any other flat-course middle distance (half iron distance) event, to get in race-specific training on the race venue.
Many an athlete's day has stopped short of the finish line due to mismanaging this course. This camp is an opportunity for some athletes to gain the confidence in their ability to finish the half-iron distance on this challenging course. For others it's more about testing themselves, their gear, and their nutrition at the race venue and conditions. And for others it's simply about gaining that competitive edge that only first-hand course experience can offer.
Many an athlete's day has stopped short of the finish line due to mismanaging this course. This camp is an opportunity for some athletes to gain the confidence in their ability to finish the half-iron distance on this challenging course. For others it's more about testing themselves, their gear, and their nutrition at the race venue and conditions. And for others it's simply about gaining that competitive edge that only first-hand course experience can offer.
PURPOSE
To race on the Eastern Shore is an incredible opportunity, and this is a chance for athletes to make the most of their race day experience by training for 3 days at this beautiful venue. The firsthand course knowledge acquired through the camp provides the athletes the chance to understand the unique conditions that make this course so iconic. Whether it’s navigating the potential jellyfish and currents in the Choptank, or the oppressive heat and humidity, or the winds on the flatlands of the Blackwater preserve, this course has it's challenges for veteran and novice triathletes alike.
In addition to training on the actual race course, we will cover critical elements such as race nutrition, course management, race strategy, transitions, open water swimming essentials, race-specific workouts, and other important aspects that will help ensure you execute the best race possible on race day.
In addition to training on the actual race course, we will cover critical elements such as race nutrition, course management, race strategy, transitions, open water swimming essentials, race-specific workouts, and other important aspects that will help ensure you execute the best race possible on race day.
LOCATION AND LODGING
The staging area of the camp will be Gerry Boyle Park, located on Sommerset Ave in downtown Cambridge, MD. This is the race venue and will provide the perfect environment for the weekend's workouts. Approximately a half-mile away is Coach Micheal Keene's home, on Choptank Ave, where we will congregate for meals, instruction, etc.
There are two options for accommodations; lodging on your own (Airbnb, hotel, etc.) or staying in a private home in Cambridge on Choptank Ave with the Coaches and other athletes. Due to limited space, rooms are limited, so if choosing this option, reach out to us ASAP to reserve your space. If choosing to find their own lodging, athletes will still be encouraged to join us at the house(s) on Choptank Ave to eat, congregate, share war stories and relax.
There are two options for accommodations; lodging on your own (Airbnb, hotel, etc.) or staying in a private home in Cambridge on Choptank Ave with the Coaches and other athletes. Due to limited space, rooms are limited, so if choosing this option, reach out to us ASAP to reserve your space. If choosing to find their own lodging, athletes will still be encouraged to join us at the house(s) on Choptank Ave to eat, congregate, share war stories and relax.
SCHEDULE
While the schedule will vary due to weather and tides, we are planning on multiple training sessions per day, with a long ride and medium-long run on the course being key components of the weekend. If weather is favorable, there will be 2-3 swims in the Choptank, to get athletes accustomed to the nuances of this impressive river. We hope to simulate race conditions with turn buoys, safety SUP/kayaks, and of course lots of bodies swimming in a tight space! Included will be a key run, bike, and swim session tailored to the half-iron distance event. Of course, we will make adjustments as all athletes differ in ability, and training schedule and structure.
Here is an example of what this year's camp might consist of (a detailed schedule will come out approximately a month prior)
Here is an example of what this year's camp might consist of (a detailed schedule will come out approximately a month prior)
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Friday, May 17
9:30-10:00 Meet and greet, light breakfast 10:00- 12:00 Training Session (technical swim) 12:00 -1:00 Instructional Session (nutrition) 1:00-2:00 Lunch 2:00-6:00 Training Session (run, ride) 6:00- Group dinner at the house 8:00 Yoga/bonfire/relax |
Saturday, May 18
6:00-7:00 Training Session (swim) 7:00-8:00 Breakfast 8:00-9:00 Instructional Session (course management, transitions) 9:00-1:00 Training Session (long bike on the course, with short brick run) 1:00-2:00 Lunch 2:00-3:00 Instructional Session (nutrition follow up) 3:00-6:30 Training Session 6:30 Dinner in town (with group or on own) 8:30 Campfire/relax |
Sunday, May 19
6:00-8:00 Training Session ( swim) 8:00-9:00 Breakfast 9:00-9:30 Instructional Session (run technique) 9:30-1:00 Training Session (long run on course, short bike) 1:00-2:00 Lunch 2:00-3:30 Training session / Instruction / Wrap up |
COACHES
Two experienced coaches will guide athletes through this intense but enjoyable weekend. Between the both of them, they have 45+ years of running, swimming, and triathlon experience. They are experts in crafting challenging yet achievable training blocks for both novice and highly competitive athletes. Look for them to share nuggets of triathlon gold to help give you the edge as you jump into tri season!
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Coach Alan Gulledge is a Certified Level 1 coach for both USA Triathlon and USA Track and Field. He's also a Certified Personal Trainer and Corrective Exercise Specialist through NASM. He has worked with hundreds of clients and athletes over his 12 year coaching career, with his athletes qualifying for and racing for various iconic events, such as Ironman World Championships, Ironman 70.3 World Championships, the Boston Marathon, USAT Nationals, WTC Worlds, major marathons, Ironman and Ironman 70.3 events all over the country , as well as the many local iconic events here in the DMV.
A former world-ranked pole vaulter, Alan has over 20 years of experience in triathlon, and practices what he preaches, qualifying for the Boston Marathon, Ironman 70.3 World Championships, and Ironman World Championships in Kona, Hawaii. He is a Gold-status Ironman All-World athlete and is the founder of TriFit Evolution (TFE Coaching). Alan lives in Hamilton VA, with his wife Laura, two boys Evan (4) and Christian (2), and dog Bella. Coach Michael Keene is an Eastern Shore Native. He is a USAT trained triathlon coach, yoga instructor, and USMS masters swimming coach. An accomplished long distance runner and open water swimmer, he has raced multiple ironman races, several marathons and ultra marathons, including the JFK 50. Mike has coached many triathletes and swimmers over the years and specializes in helping open water swimmers feel comfortable in dark water. He has raced numerous distances of triathlon, including 70.3 Worlds in 2015. He also has local knowledge of the very best places on the entire Eastern Shore to swim, bike, and run. Mike feels most at home on the water, and restores wooden boats as his profession. He has been a competitive sailboat racer for the past 40 years. Mike is the father of two adult daughters, and splits residence between St. Michaels, and Cambridge, MD. |
DATES | DETAILS | PRICING
Lodging provided |
Lodging NOT provided |
Single day |
2 night's stay (Fri, Sat) in shared bedroom in house on Choptank Ave. (only 1 bedroom available, 1-2 people) SOLD OUT |
- |
- |
3 days training and instruction |
3 days training and instruction |
single day training and instruction |
3 Breakfasts/2 lunches/1 dinner*, snacks, support, etc. |
3 Breakfasts/2 lunches/1 dinner*, snacks, support, etc. |
2 Meals (choice of which two depending on day), snacks, support, etc. |
Total: $810* |
Total $575* before 4/18/24 $675 after 4/18/24 |
Total $250* |
*TFE athlete discounts available; price increases April 18th
Included in the camp price for everyone is dinner Sat night, lunch on F/Sat/Sun, and breakfast all 3 days. Snacks will also be provided (fruit, bars, etc.) however, we strongly suggest bringing the race nutrition you plan to use on race day- this will be an ideal opportunity to see how your body handles your selected fuel in race conditions. Also, if you haven't tested out your 'pre race' breakfast, lunch, and dinner, you might want to test that out here as well- but that's purely optional.
To ensure the camp/retreat is a success we’ll need a few specifics from each participant:
-A firm desire to HAVE A GREAT EXPERIENCE learning, growing, and sharing all things triathlon!
-A firm commitment to attend ASAP, with signed waiver and non-refundable $150 deposit
-Fees increase Monday, APRIL 8th by $100, so register now (RSVP below and you will be contacted with remaining registration information)
We are super excited to spend this training weekend with you! To maintain the quality of instruction, we have capped the number of participants so please confirm your interest and book your reservation below.
Included in the camp price for everyone is dinner Sat night, lunch on F/Sat/Sun, and breakfast all 3 days. Snacks will also be provided (fruit, bars, etc.) however, we strongly suggest bringing the race nutrition you plan to use on race day- this will be an ideal opportunity to see how your body handles your selected fuel in race conditions. Also, if you haven't tested out your 'pre race' breakfast, lunch, and dinner, you might want to test that out here as well- but that's purely optional.
To ensure the camp/retreat is a success we’ll need a few specifics from each participant:
-A firm desire to HAVE A GREAT EXPERIENCE learning, growing, and sharing all things triathlon!
-A firm commitment to attend ASAP, with signed waiver and non-refundable $150 deposit
-Fees increase Monday, APRIL 8th by $100, so register now (RSVP below and you will be contacted with remaining registration information)
We are super excited to spend this training weekend with you! To maintain the quality of instruction, we have capped the number of participants so please confirm your interest and book your reservation below.