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

 

 

Camp Description & Focus

This camp is focused on Long Course Triathlon training, strategically placed on the calendar for perfect timing to peak for IM Mont Tremblant, Louisville and Wisconsin. This camp is also excellent for those who want a breakthrough long weekend of training in the gorgeous Little Smokies region of Ohio. The camp will be based in the majestic Shawnee State Park and Forest located in Portsmouth, Ohio, just 1.5 hours by car from Columbus and Cincinnati, and 2 hours from Charleston, WV. Shawnee State Park and Forest is known for its spectacular beauty and a wide variety of challenging terrain and it is nestled in the southeast corner of Ohio. Some of the weekend’s training will take place on the lightly traveled roads of the epic American Triple-T race.
  • 4 days, 3 nights. All lodging and meals are included!
  • Lodging in cabins at Shawnee Lodge and Conference Center. Double/Quad room occupancy available.
Meals, food, snacks and Gu sports nutrition included. Breakfast items will be provided, sandwiches for lunch (both on training courses and in the house) as well as home-cooked dinners. Nutrition will be provided for all scheduled workouts (but feel free to bring your own special required nutrition).
One-on-one kick-off meeting with Camp Coaches to establish camp goals and personalized schedule.
Talks on Long Course nutrition and racing strategy.
Fully supported training, swims with kayak support, fully SAG-vehicle rides and runs accompanied by a mountain bike or van:
  • 3 open water swims
  • 2 long rides in and around Shawnee State Park with brick runs
  • 2 long runs (13 and 20 miles – customizable for the athlete) along the trails, fire roads and roads of Shawnee State Park.

 

Camp Cost

  • The cost for the camp is $725 if paid by 4/1, $800 from 4/1-5/30, $875 after 5/30 and includes lodging, meals, and all of the above for 3 nights and 4 days.
  • FeXY Coaching Systems athletes receive a 10% discount.
  • Round trip bike transport for a limited number of bikes for $100.
  • Sign-up on Active.com @ http://www.active.com/event_detail.cfm?event_id=2084993

 

Camp Itinerary

Thursday July 11, 2013

2:00PM:Arrive at camp
3:30PM:Long run at an easy pace (up to 13.1 miles)
5:30PM:One loop of swim course (optional)
7:00PM:Dinner at Coaches Cabin
7:45PM:Welcome to Camp Lecture/Race simulation discussion (Coach Shelly & Scott)
8:00PM:15 minute personal meeting with Coach(es) discussing camp schedule and determine camp plan tailored to athlete and athlete camp goals
10:00PM:Lights out

 

Friday July 12, 2013

6:30AM:Breakfast
7:00AM:2 Loops of swim course – at IM Pace
9:00AM:2 Loops of bike course – at IM Pace – even pace the two loops!
4:00PM:Brick run – 4-6 miles out/back
5:00PM:Relax Time
6:30PM:Dinner at Coaches Cabin
8:00PM:IM Nutrition (lessons learned from simulation)
10:00PM:Lights out

 

Saturday July 13, 2013

7:00AM:Breakfast
8:00AM:1 loop swim
9:00AM:Long bike. 70-90 mile ride
2:30PM:Brick Run – optional – 4 mile run
3:30PM:Late lunch, recovery meal
4:00PM:Relax time
7:00PM:Dinner at Coaches Cabin
8:00PM:Long Course Race Strategy
10:00PM:Lights out

 

Sunday July 14, 2012

6:30AM:Breakfast
7:30AM:20 mile long run
11:00AM:Lunch
12:00PM:Pack up and leave

 

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.