DAYS 1 – 3
Begin with coached bike handling skills followed by group ride ( including gearing, cornering, ascending, descending, getting into cleats, drafting, and if you want to, using aero bars).
- 1 session of Strength and Conditioning specific to cycling to minimise injury and increase performance
- Transition skills and run technique session (OPTIONAL for non-duathletes)
- Run off the bike –(OPTIONAL for non-duathletes)
Day 4 AM: Second S&C session
Workshop on Nutrition – fuelling general cycling and/or competition
Bike maintenance – get to know your bike better and puncture repair
PM: Free afternoon for R&R/ sightseeing/pool swimming/sea swimming
Day 5 AM/PM Long group social ride with lunch out (approx.50- 60k with climbing)
PM Workshop. Kit and equipment q&a for summer/winter riding and competitions
Day 6 AM: Time Trial – on virtually traffic free road. Either 8k/16k
PM: social afternoon including quiz, and Q&A – Pick Our Brains!
EVE: Social Group Dinner in local restaurant