Training Camps & Clinics

Upcoming Camps
Blue Ridger Bike Camp – April 25-27, 2014
Long Course Camp – August 7-10, 2014 – Chattanooga, TN

 

Do you dream of long hours in the saddle?

Do you get excited when it takes 40 minutes to crest a hill?

Do you get pumped up when you see a ride distance and elevation profile like this?

If so, join us for the 4th Annual FeXY Coaching Blue Ridger Bike Training Camp


Whether you are preparing for an Ironman, looking for a weekend of focused big volume bike training as a cyclist, or want a big event that leaves you the feeling of a great accomplishment, this camp is for you!

 

Date & Place

 

  • April 25 – April 27, 2014
  • Front Royal and Waynesboro, Virginia

 

Camp Description & Focus

 

  • The training camp takes place on the beautiful Skyline Drive and Blue Ridge Parkway
    • Day 1, Skyline Drive, Front Royal->Waynesboro, Brick
    • Day 2, Blue Ridge Parkway out and back, Optional Afternoon Activity
    • Day 3, Skyline Drive, Waynesboro->Front Royal.
  • 250-300 miles (20+ hours) in the saddle, 20,000+ ft of Climbing.
  • Daily Presentations by the coaches on technique skills, training, racing, hydration, and nutrition planning.
  • This camp is not restricted to Ironman triathletes and we welcome all cyclists. Each participant must come prepared do to ride the full length of Skyline Drive and deal with a variety of seasonal weather conditions in between stopping points.
  • Fully supported with SAG and gourmet dinners.
  • Sanctioned and insured by USAT (additional fee applies if not a current USAT member).

Weather & Fitness Level Required

Weather can be unpredictable and the course involves sustained climbs and descents. This will be a great opportunity to build mental toughness, pacing, climbing and descending skills. Training volume leading up to the camp is highly recommended as rides will last from 6-8 hours. We will not leave anyone behind, but remember the group is here to train as if they were racing a 100 mile bike course. Be prepared. We will make it the best experience within our control.  Each year we had multiple first-timers complete the full three days, just be prepared physically and mentally and we will all be successful in our big volume training. An optional 16-week training plan is available to prepare for the camp (additional fees may apply).

Accommodations & Nutrition

 

  • Marriott Residence Inn, Waynesboro
  • Conference room for camp presentations
  • Access to Heated Pool & Hot Tub
  • Warm Breakfast (Day 2, Day 3) and Dinner (Day 1, Day 2) provided
  • On Course, electrolyte/carbohydrate drink, bars, gels, pretzels, and light sandwiches that are eaily digestible, no long lunches as to simulate race conditions. Let us know if you have special dietary requests or restrictions.

 

Registration & Cost

 

  • The price not including hotel room is $479
  • FCS current coached athletes receive a 10% discount
  • The price for two nights and double occupancy, is about $130 including taxes. Room block and registration code will be provided to confirmed campers.
  • Registration opens January 6, 2014 at 8:00AM for FCS coached athletes.
  • Coached athletes will be provided a registration code. If you have not received your code by January 3rd, contact your coach for the code.
  • Camp will open for general registration January 6, 2014 at 12:00PM (Noon).
  • We anticipate a high demand for the camp so don't wait.
  • Cancellations only refunded at 75% by April 1. No refunds available after April 1.

 

CAMP REGISTRATION LINK: -- SOLD OUT, please contact shelly@fexycoaching.com to be added to a wait-list

 

Camp Itinerary

 

Day 1 - Friday (Skyline Drive Out)

7:30 a.m.Bag drop for SAG Dickey Ridge with final instructions for the day (slower riders should consider departing at this time if not earlier)
8:00 a.m.All riders depart
9:30 a.m.Quick bottle exchange SAG stop at Panorama (MP 32ish - 27 miles)
10:00 a.m.SAG departs Panorama
11:30 a.m.Feed at Lewis Mountain (MP 57ish - 52 miles)
12:15 p.m.SAG departs Lewis Mountain
1:30 p.m.Quick bottle exchange SAG stop at Loft Mountain (MP 80ish - 75 miles)
2:00 p.m.SAG departs Loft Mountain
3:30 p.m.SAG arrive at Hotel in Waynesboro
4:00 p.m.Athletes check-in to hotel
4:00 p.m.Quick brick no more than 30 minutes
5:00 p.m.Shower and clean up for group dinner
6:30 p.m.Dinner and Coaches' Presentation (topic TBD based on participants)
8:00 p.m.Wrap up and answer any questions, socialize
9:00 p.m.Back to rooms and get feet up
10:00 p.m.Lights Out

 

Day 2 - Saturday (Blue Ridger – Out n’ Back: choice of 2 to 5 hour ride - other fun activities may be planned for those looking for a shorter day)

7:00 a.m.Breakfast and coffee as athletes wake up
8:30 a.m.Bag drop for SAG with final instructions for the day
9:00 a.m.All riders depart
10:30 a.m.Bottle exchange
12:00 p.m.Feed for long riders and turn around
1:30 p.m.Bottle exchange at spot of 10:30 drop
3:00 p.m.Return to hotel
3:00 p.m.Optional Event (TBD based on participants)
4:00 p.m.
5:00 p.m.Shower and clean up for group dinner
6:00 p.m.Dinner and Coaches' Presentation (topic TBD based on participants)
7:00 p.m.Wrap up and answer any questions, socialize
8:00 p.m.Back to rooms and get feet up
10:00 p.m.Lights Out

 

Day 3 - Sunday (Skyline Drive Back)

7:00 a.m.Breakfast and Check Out
7:30 a.m.Bag drop for SAG and depart to make gate by 8
8:00 a.m.Be inside the park on Skyline Drive and reverse timing from Day 1
3:30 p.m.Bag SAG arrives at Dickey Ridge
4:00 p.m.Athletes arrive
5:00 p.m.Rear SAG sweeps course. Camp closes with 20 hours in the saddle

 

 

Registration

Click Here to Register Now!

Camp Description & Focus

This camp is focused on Long Course Triathlon training, strategically placed on the calendar for perfect timing to peak for Ironman Chattanooga as well as Ironman Wisconsin, Tahoe, Maryland and Kona. This camp is also excellent for those who want a breakthrough long weekend of training in this gorgeous city in Southeastern Tennessee. The city, which has a downtown elevation of approximately 680 feet (210m), lies at the transition between the ridge-and-valley portion of the Appalachian Mountains and the Cumberland Plateau. The city is therefore surrounded by various mountains and ridges. The official nickname for Chattanooga is the Scenic City, being reinforced by the city's growing national reputation as a haven for numerous outdoor activities.

The camp will be based at the Hampton Inn & Suites Downtown Chattanooga which is 3 blocks from the Ironman transition area. A special room rate has been secured for FCS Campers. Chattanooga is a 9 hour drive from the DC area as well as less than 2 hours from Atlanta, GA and Knoxville, TN.
  • 4 days, 3 nights - 1PM Thursday 7 August - 12PM Sunday 10 August 2014
  • All meals and training nutrition are included
  • Lodging available at Hampton Inn & Suites Downtown at a special rate of $99 per night (normal rate $189+ per night). Booking code will be provided once registered for camp. The rate will also work Wednesday night.
Meals will be the hotel provided full breakfast in the mornings, on course sports nutrition as well as picnic snacks/sandwiches during training activities Friday and Saturday and for dinners:
  • Thursday Night: Catered pasta, chicken & salad dinner during Ironman Training/Simulation presentation
  • Friday Night: Pizza, salad and side during Mental Toughness Training discussion
  • Saturday Night: Dinner on the town as a group paid for by Camp
Additionally the camp is sponsored by GU for gels/chomps and we will also have Gu Brew and Powerbar Perform drinks, but you are welcome to use your own nutrition that you will have access to during rides and runs from SAG vehicles.

On Thursday, all campers will have one-on-one time with Camp Coaches (two level 2 USA Triathlon Coaches and one level 1/USAT Junior USA Triathlon Coach) to establish specific training plan for athlete as well as determine goals and camp milestones.

The following fully supported training will be available:
  • 2 swims, one on the actual Ironman Course in the Tennessee River supported by kayaks, and another at the beautiful pool at the private McCallie School which will be either a swim clinic for those needing technique focus, or a volume based swim.
  • 1 Moderate bike ride on Thursday. Options are to ride most of one loop of the Ironman bike course to get bearings for the Friday simulation OR to do a drive of the course from the SAG vehicles. This bike ride will be followed by a shorter run on the Ironman course.
  • 2 Long bike rides. One as a full simulation (along with the river swim) on Friday. On Saturday we will be doing a “fun” ride and will be an opportunity to ride more of the Ironman course, or challenge yourself with some of the excellent climbing outside of the Ironman course.
  • One long run of 15-20 miles on the Ironman course. We will do at least one loop of the whole course.

 

Camp Cost

  • The camp is $660.00 before 6/1/2014, $750.00 before 7/1/2014 and $795.00 before camp start.
  • FeXY Coaching Systems athletes receive a 10% discount.
  • FCS will provide round-trip bike transport for a limited number of bikes from NOVA for $75 (10% off for FCS clients) which is an excellant option for those that wish to fly to Chattanooga.
  • Cancellation Policy:  Cancellation up to 7/1/2014 is a 75% refund.  After 7/1/2014 no refund.  

 

Camp Itinerary

Thursday

Priot to 1:00PM:Check into hotel. Bags and personal items can be left in our hospitality suite supervised by Camp staff until rooms are available (available after 11AM).
1PM-5:00PM:Bike course preview
5PM-6:00PM:Easy run on run course
7PM-8:30PM:Dinner and Presentations

 

Friday

6AM-7:00AM:Breakfast
7AM-7:15AM:Ride bikes/Shuttle to Swim Start (ride bike to swim exit, setup bike racks and one staff supervise, while other staffers drive campers to swim start.)
7:30AM-9AM:Ironman swim, transition
9AM-4:30PM:Bike simulation on Ironman Course, followed directly by 30-60 minute brick run.
6PM-8:00PM:Dinner and Presentations

 

Saturday

7AM-8:00AM:Breakfast
8:30AM-3:30PM:Second long ride. Two options include Ironman Course again as well as a more challenging ride over the ridges.
4PM-5:30PM:Swim clinic/workout at McCallie School
6:30PM:Dinner out on the town

 

Sunday

6:30AM-7:30AM:Breakfast
7:30AM:-11AMLong run on the course

 

2013
Long Course Training Camp 2013 -- July 11-July 14

2012
Lake Placid Training Camp 2012 -- June 13-June 18

2011
Lake Placid Training Camp 2011 -- June 16-June 19

Click to check out the great blog from last years camp (other days below)

Click to check out the great blog from last years camp (other days below)

2013
Blue Ridger Bike Training Camp 2013 -- April 26-April 28

2012
Blue Ridger Bike Training Camp 2012 -- April 27-April 29

2011
Blue Ridger Bike Training Camp 2011 -- April 29-May 1

Click to check out the great blog from last years camp (other days below)

Click to check out some great pictures from last years camp

 

Previous Clinics

FeXY Coaching Swim Clinic

FeXY Coaching Systems introduces a Winter Swim Clinic. The swim clinic lasts 5 weeks and includes:

  • Progressive “lessons” starting with balance, moving to the recovery part of the stroke, and finally to the catch or underwater portion. Clinics will also discuss open water swim tips and tactics.
  • All Students will be videotaped in week 5 (Feb 10th) and provided an emailed copy of their video including pointers and individual comments on stroke and drills specific to the athlete.
  • In between clinic sessions, Students will be provided handouts that include swim workouts that will practice drills and swim progression as taught during the clinic.
  • Low Student to Coach ratio, plenty of individual attention.

 

Dates: Friday January 6th, 13th, 20th, (no clinic Jan 27th) , Feb 3rd , Feb 10th . 7:30-8:30 PM. Please arrive ready to swim by 7:20 PM.

 

Where: Claude Moore Recreation Center, 46105 Loudoun Park Lane Sterling, VA 20164. Price of clinic includes admission to Recreation Center for swim clinic.

 

Pricing: $225 for 5 week session. $25 off if FeXY Coaching Coached or on Team FeXY. $20 off for signing up and paying in full by 27 Dec (check in hand). Pay by check (please include your email address on the check), made out to FeXY Coaching Systems, mailed to:

 

FeXY Coaching
1711 Wainwright Dr
Reston VA 20190

or

PayPal payment@fexycoaching.com

Once we receive payment we will email you further details and provide confirmation of entry.