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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"Trent is one of the top distance coaches in the country. I've watched him build champions on the high school, college and open levels. The guy can flat out coach distance"
Braman- 3 Time National Coach of the Year(06,07,08
"Champions are built in the Off season! Trent consistently sets the bar for the high school elite distance world. I would make sure my kid was apart of the Off Season with Team Prep USA! " Legendary Pat Tyson
Legendary Pat Tyson - Steve Prefontaine's roommate
"Coach Trent Sanderson is doing a excellent job of helping young runners reach their potential in distance running. He has helped many athletes earn athletic scholarships to top Division I cross country / track & field programs."
Duke University Kevin Jermyn
“Coach Sanderson was instrumental in the development of an athlete we are excited to have joining us next fall. Our recruitment of her quite likely wouldn’t have happened without his sound advice to both parties. He is a professional.”
University of Colorado / Mark Wetmore
“What an amazing opportunity Trent Sanderson gives to young athletes who are eager to take their running and competing to the next level. He certainly has a strong connection with our sport and a keen knowledge for building success on the cross country course and the track”
Kelly Strong- U of W 2008 XC NCAA Champions!
I think one of the best things Trent provides athletes is a progressive program that will allow student athletes to keep improving at the next level. So many of the club coaches over train their athletes and they just never get much better once they sign a scholarship. Trent's athletes have a nice background in the sport but they are not over cooked!
Coach Waters - 2009 National Track Champions!
"It is rare to find such a high quality, informed, and well connected coach at the high school level. Coach Sanderson is the type of coach every good high school runner wishes they had in their school."
University of Kentucky / John Mortimer
"Coach Sanderson has done alot for the sport in developing and mentoring talent... Go Trent!"
Coach Karen Harvey '08 ACC Coach of the year!
"Trent has been passionate about distance running for quite some time and has truly made a name for himself as a coach. He has worked with and helped so many runners improve over the years. Every athlete of his that I have recruited, has spoken very highly of him and his training program, and so many have had tremendous improvements and success."
Brown University / Craig Lake
"Trent Sanderson is one of the finest distance coaches in the U.S.A. His ability to work with and attain improvement from young athletes is remarkable."
Western State College / Dr. Duane Vandenbusche / 3
Trent is very well connected to the running community. For those student-athletes that are trying to become part of a competitive college program, Trent is a great place to look for guidance. He'll help them understand the process and the level of commitment it requires to be successful.
Michigan State University / Rita Molis
I have seen Trent Sanderson take emerging high school athletes and develop them into Footlocker Finalists. Most coaches dream to have one athlete make it to nationals in a career, while Trent does it annually.
University of Arkansas / Lance Harter
"As a college coach, I truly appreciate a coach like Trent Sanderson that provides two great services for our sport. First, he does a great in coaching the athletes in his program. Secondly, and equally important, he is a great advocate for them in their college search. His students are really in a win-win situation."
Dartmouth University / Barry Harwick
"Trent Sanderson has the gift. He knows running. He understands young people. He is the most motivated coach I have ever met. I know him well."
Paul J. Meyer/ Motivational Speaker - "New York Ti