Winter Distance Project
4th annual 2010 Winter Distance Project
Cedarkirk Conference Center (Southeast of Tampa, Florida)
Team Prep USA will be hosting their 4th annual Winter Distance Project at the Cedarkirk Conference Center just outside Tampa, Florida! This year the winter camp with start on December 27, 2010 and end January 5, 2011; 10 days/9 nights, two more days than years past. The camp will be based on Cedarkirk’s nicely wooded campus which has abundant trails, a track not far down the road, outdoor pool, and climate controlled lodges in which girls and boys will be in separate buildings. For the first time at a winter camp, campers will have 3 meals per day (excluding arrival and departure days where one meal will be provided).
The Winter Distance Project 2010/2011 cost is $1300 for the 10 day/ 9 night experience. We are now accepting deposits ($300) for the camp which can be mailed to Team Prep USA PO Box 1351 Crested Butte, CO 81224. Please remember that the Winter Distance Project is set up for Team Prep USA Clients and Campers only. After a successful Summer Rocky Mountain Cross Country Camp we are about half full for the Winter Distance Project.
Any questions please contact Loren Donohue: Loren.Donohue@gmail.com
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2010 ROCKY MOUNTAIN CROSS COUNTRY CAMP
** The 2010 RMXC Camps are currently Sold Out!**
**To those that we have spoken to and are on the waiting list please be patient as we are finalizing all details. Any questions please email Loren Donohue at Loren.Donohue@gmail.com**
Campers will be running in elevation from 7,700ft - 10,500ft.
The Camps will be held at Western State College,
The home of the Division II perennial powerhouse Mountaineers distance programs, they have had over 50 National Champions and over 300 All Americans.
Campers will be running twice a day with Coach Sanderson signature very light morning run and strides and stretches that will allow you to absorb the afternoon run. The afternoon run will be ran in different places throughout the Gunnison Valley.
Sessions/Payment for the 2010 Rocky Mtn XC Camps are as follows:
June 27th - July 17th = $2300 (20 nights)
June 27th - July 6th = $1150 (9 nights)
July 7th - July 17th = $1300 (10 nights)
June 27th - July 1st = $600 (4 nights)
July 13th - July 17th = $600 (4 nights)
Payments can be mailed to PO BOX 1351 Crested Butte CO 81224.
**Final payment and paperwork due by June 1, 2010.
Please also send in the following two forms(to PO Box 1351 Crested Butte, CO 81224):
Health Waiver : Health Waiver
Release Waiver : Release
Waiver
Lectures and items covered at the RMXC Camps:
What it takes to be a champion
Biomechanics of Speed
Speed V. Speed Endurance
Testimonials by our top staff
Skits done by campers
Goal Setting
Individual evaluations with each athlete on gate analysis, and Bio mechanics
Pacing Techniques
Sports Psychology
Toughness in Competition and Practice
How Training Works - Periodization
Injury Prevention and Common Running Injuries
Intensive Nutrition topic - Students will have info to take home
Biomechanics of Running
Team Leadership
Endurance Training Methods
Optimal Nutrition for Peak Performance
Softball Activity
Uphill and Downhill Racing Techniques
Tactical Advantages in Pack Placement
Un-limiting your Performance
Fear and Performance
Recovery Protocols
Coach Catch Activity
Challenging Your Weaknesses
The Pre-Competitive Protocols
Sports Relaxation Drills
Sports Performance Supplementation
Movies
Indoor Pool Activity
Fox and the Hound Activity
Running Safety
Attitudes of Famous Competitors
Foundations of Mental Excellence
Icing Protocols
Stretching Efficiently
Workout Progression and Structuring
Daily Schedule and Structure:
(tentative)
7:30am Breakfast
8:30am Shakeout Run
9:00am Strides and Stretches / Flexibility Drills
10:30am Lecture
12:00pm Lunch
1:00pm Lecture
2:00pm Afternoon Long Run
5:00pm Recovery Protocols/ Icing
6:00pm Dinner
7:30pm Lecture
8:30pm Activity
10:30pm Lights out!
Items to pack for camp:
-Water bottle
-Running shorts
-Plenty of socks
-Running shirts
-Running pants
-Sweatshirt, warm clothing (it can get cold, especially at night)
-Light running jacket
-2 pair of running shoes
-Sunscreen, chap stick, hat
-Pajamas
-Bedding (if you are not getting the linen package $10)
-Toiletries
-Jeans/"regular" clothing (not required) but if runner feels like getting out of running gear
-Notebook and pen
*There are coin-operated laundry units available.
VO2 Max Testing
Maximal volume of oxygen uptake (VO2max) treadmill testing is available during your visit to Gunnison, CO and Western State College of Colorado (WSC) while attending the Rocky Mountain Cross Country Camp. Cost is $60 for one test and $100 for two tests (one at the beginning and end of camp). Running through two tests separated by 7-14 days is a great way to gauge your ability to perform at and adjust to altitude (7700 feet in Gunnison and over 8800 feet in Crested Butte).
Although one of many distance running performance predictors, VO2max is still a great baseline variable to measure to track training progress from one year to the next, especially at a young age. The experts at WSC conducting the VO2max test during your camp visit will personalize a running protocol that suits your strengths and increases in speed initially and then percent grade to achieve a maximal performance. At the end of the test you’ll be given a brief consult about your results (VO2max and HRmax values) and later receive a personalized training chart based on the VO2max test related to suggested heart rate (HR), pace, and rating of perceived exertion (RPE) ranges. The overall feedback you get from the testing sessions should provide you with objective and subjective factors to train smarter and not necessarily harder. For instance, evidence-based research has suggested about 70-75% of weekly running workouts should be conducted at about 70% of VO2max as related to a HR-range or RPE value. Testing will be performed by Team Prep USA's Director of High Altitude Performance Lab and Associate Professor in the Exercise & Sport Science Program at Western State College of Colorado, Dr. Scott Drum. To participate a separate check should be mailed to PO Box 1351 Crested Butte, CO 81224 and made out to 'WSC Foundation' and in the subject line of the check write'HAPLab Fund'. Please contact Team Prep USA with any further questions.
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