2023
Blue Ridge
Triathlon Training Camp
Get ready to experience your newest passion
with PCG Coaches Hunter Allen, Sarah Wangerin, James Schaefer, and Paul Ozier.
APRIL 25 - April 30, 2023
Are you training for the 2023 Viginia's Blue Ridge Half in Roanoke, VA?
"Balancing art and science--we'll help you go faster, fuel correctly--and nail your tri!" -- Hunter
The goal of this amazing triathlon training camp is to prepare intermediate to advanced triathletes for their upcoming triathlon races. This camp brings a reworked focus on daily TSS (Training Stress Score), within the broad scope of everything this sport encompasses -- swimming, biking, running, transitions, nutrition, AND racing!
This training camp is packed with skills and drills, runs on the track and around town, tons of time for swimming, and rides in the Blue Ridge Mountains. New for 2023, we are very excited to include a ride on the 70.3 Virginia's Blue Ridge bike course! This is a race that has quickly grown in its infamy as one of the most challenging 70.3 races on the circuit, due to its very challenging bike leg with one of the most extreme climbs of any 70.3 in North America, it will also be the host of the Southeast North American TriClub Championship for 2023.
Whether you are training for short course racing or long course racing this season, this will be an invaluable ride for all! This camp will also focus on proper running/swimming techniques for any distance of triathlon--while accurately analyzing your power data using the latest in power analysis software, TrainingPeaks and WKO5. The beautiful Blue Ridge Mountains in Bedford are the perfect place for a triathlon training camp with awesome climbing opportunities, quiet country roads, and it’s also the hometown for the Peaks Coaching Group Headquarters!
Camp Breakdown
Welcome To Bedford!
Tuesday
April 25
1:00pm - 3:00pm - Check-in at PCG world headquarters!
- Quick Introduction
- Loosen up with a Swim - Local YMCA
- Dinner- Catered at HQ
- Introductions of staff and campers, review the camp agenda.
Total TSS- 60-70 TSS
Bike Skills Day!!
Wednesday
April 26
- Birota for breakfast at the office.
- Classroom discussion on bike handling and transistions.
- Transisition Clinic and Bike Handling Skills
- 30 Mile Ride with some small hills to work on descending.
- Lunch
- Longer Run - 1-2 hours, aid station on course wich is a 3 mile loop. Sponsored aid supplies from UCAN and The Right Stuff! Along with fruit and other assorted snacks.
- Video analysis of the run.
- Dinner as a group
Total TSS- 225-300 TSS
Thunder Ridge Climb
Thursday
April 27
- Breakfast on your own
- Morning Swim- Local YMCA
- Swim Lecture/Yoga
- Lunch
- Thunder Ridge Ride
- A 55 mile ride, this loop contains a 12-mile climb and some great descending. The climb is very gradual averaging 4%. This is a chance to test your FTP on an hour long climb.
- Bike power analysis.
- Dinner as a group
TSS- 250-300 TSS
Smith Mt. Lake Day
(PCG SUPER SPRINT TRI)
Friday
April 28
- Breakfast on your own
- Meet at HQ and roll out for Smith Mt. Lake, about a 30-minute car ride.
- We will be conducting out own supersprint triathlon today. You will have a chance to get in the water for an open water swim, go through your transition, get in a short bike ride, and then come back and get in a short run.
- Lunch - At the lake!
- Power Analysis, Free Time, Yoga, and Massages
- Dinner as a group
TSS- 80-100 TSS
*NOTE:
Daily schedules and routes might change due to weather and other factors.
Blue Ridge 70.3 Course
Saturday
April 29
- Breakfast on your own
- Meet at HQ
- Shuttle to Roanoke, VA
- Blue Ridge 70.3 course ride.
- This contains a big and steep cimb up to the Blue Ridge Parkway. The gradient averages 8% and there are a couple of sections of 10-12%. It's not an easy climb! Be sure you have the right gearing for today.
- Power Analysis, Massages, Free Time
- Dinner as a group
Time on the Track!
Sunday
April 30
- Breakfast on your own
- Running Seminar at the track. Time to work on your form and get in some final running tips and videos from our superstar running coaches.
- Pizza for lunch!
- Running video analysis and any final questions.
- Head home.
GENERAL INFORMATION
HAVE A QUESTION? WE ARE HERE TO HELP.
HunterALLEN
Founder and CEO
Experience an unparalleled training experience in the gorgeous Blue Ridge Mountains. And learn a thing or two about power.
Sarah
WANGERIN
PCG Elite Triathlon Coach
USAT Level 1 Coach
USAC Level 3 Coach
Licensed Massage Therapist
Coaching is now my passion. No two athletes are ever exactly alike. Everyone comes hardwired with their own set of internal and external motivators, along with their own natural strengths and limiters. So much of the appeal to coaching, is learning each of these individual components within each individual athlete, and then expanding on the elements that are already present, while digging in more deeply to the raw and rough pieces that can still be cultivated for more growth and development.
I believe in using as much tangible data as possible that is available to each athlete via the use of power-metrics and heart rate data in both cycling and running, along with an emphasis on the psychological and intrinsic feedback from athletes. I am a huge believer in focusing on form and biomechanics to ensure an athlete is not wasting time with faulty muscle patterns, and also helping teach athletes a greater sense of mind-body connection so there is intention to every workout.
I’ve coached athletes to National titles, Worlds Qualifications, Overall race wins, multiple successful Ironman race finishes (including first timers), and PR’s at all distances of triathlon, working with athletes at every level, from beginner to semi-pro. After many years in the triathlon coaching industry, it is a huge honor to finally be part of such a fantastic team of Cycling and Endurance Sport Coaches here at Peaks Coaching Group!
James
SCHAEFER
PCG Elite/Master Triathlon Coach
PCG Elite/Master Coach
USAC Level 1 Coach - With Distinction
LEOMO Motion Analysis Certified Coach
USAT Level 1 Certified Coach
Safe Sport Certification
I'm a native of New York City, though I've resided in Richmond, Virginia, since 1984 with my wife and two daughters. I've been a competitive athlete for over forty years. My athletic career began as a runner, and in college I started competing in triathlons and mass-start bike races. My passion for cycling was fueled by the lasting friendships I gained while cycling, as well as the successes I attained. I raced full time for ten years, from the mid 1980s to the mid 1990s. I left full-time competitive cycling for the birth of my first daughter and to start a career.
My coaching philosophy is drawn from my experiences as an athlete, a father, and a member of a tightly-knit, successful team. I enjoy the interaction between coach and athlete, and I take pleasure in helping individuals work toward their vision while developing their physical and mental capabilities to achieve goals greater than they believed within themselves. Hard work, dedication, and commitment are my cornerstones. Working together, the sky’s the limit.
Paul
OZIER
Peaks Coaching Group Elite Coach
Each athlete is an individual with varying abilities, skills, capabilities, qualities and un-tapped potential. Most athletes have undiscovered potential that is not realized until they have an unbiased, outside view of their talents. It is the 1 and 2% differences that add up to a wealth of improvements for the athlete. I look at each person, learn their talents and their limiters. Each person is a unique work in progress. It is an artform to learn and develop a personalized training structure, so the athlete grows into a well-rounded rider with an array of skills and abilities. Communicating with each other is a critical part of the success. I am an open book of experience, knowledge, and feedback. Sharing what I have experienced
and been educated with over the last 30 years, then seeing an athlete reach a new milestone with a smile on their face is what it is all about.
Whether it is Road Racing, Gravel Racing, Mountain Biking, Gran Fondos, or Zwift, Paul has the passion and experience to help you succeed with your goals.
The White Mailbox that Led to an ITU World's Podium
Just as the small, innocuous supermarket on the road up to the Col de la Madone became the "official" starting point for so many professional cyclists to test themselves against the best, the White Mailbox in the Blue Ridge Mountains is the official starting point for so many of Hunter Allen's industry-smashing testing protocols.
It's a place of history, where Olympians, National- and World-Champions routinely visit to test themselves; both against themselves--and past champions. (The latest just stood on the podium at ITU 2019 Worlds in Lausanne, Switzerland.)
It's the mail box that helped to define an entirely new science of training and racing that has been called the single most-influential development in cycling in the past 20 years.
Campers will get to know the White Mailbox very well--since part of this triathlon training camp is to define your power profile through Hunter Allen's testing protocols. All in an effort to understand your phenotype and to help set up the training for your 2022 goals.
And at the top of the climb? The Peaks of Otter--first accurately measured by Thomas Jefferson in 1815 and from where the "Peaks" in "TrainingPeaks com" comes from!
BT
CJ
TD
TRAIN WITH GREAT PRODUCTS FROM OUR SPONSORS!
Questions? Need more information?
