MARK WILSON'S TRIATHLON TRAINING CAMP: KILLINGTON, VT AUGUST 22-27, 2005
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MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
TRAILSIDE LODGE/PICO SPORTS CENTER
SAMPLE ITINERARY (Subject to Minor Revision)
Monday
12:00-1:00 p.m.-Check-In (Trailside Lodge)
1:00-2:00 p.m.-Camper/Coaches Introductions
2:00-4:00 p.m.-Pool Session #1 (Underwater Videotaping & Intro to Drills)
4:00-5:30 p.m.-Run (Videotaping & Intro to Drills)
6:15 p.m.-Dinner (Sharp!)
7:30-9:00 p.m.-Video Analysis (Swim & Run)
Tuesday
6:30-7:30 a.m.-Core Strengthening/Stretching (Trailside Lobby)
7:30 a.m.-Breakfast (Sharp!)
8:30-10:00 a.m.-Pool Session #2 (Streamlining Your Form)
10:30-12:00 p.m.-Heart Monitor Training
12:00 p.m.-Lunch (Sharp!)
2:00-4:00 p.m.-Bike (Cycling Etiquette & Riding Strategies)
4:00-6:00 p.m.-Run (Principles of Pose Running & Application)
6:15 p.m.-Dinner
7:30 p.m.-Group Discussion “Triathlon War Stories”
Wednesday
6:30-7:30 a.m.-Core Strengthening/Stretching
7:30 a.m.-Breakfast
8:30-10:00 a.m.-Pool Session #3 (Bridging the Gap; Drilling to Swimming)
10:30-12:00 p.m.-Introduction to Bike Fit (Ian Buchanan & Sarah Shorett)
12:00 p.m.-Lunch
1:00-5:00 p.m.-Open Water Swim (Bike and Run) at Echo Lake
6:15 p.m.-Dinner
7:30 p.m.-Group Discussion “Why I do triathlons.”
Thursday
6:30-7:30 a.m.-Core Strengthening/Stretching
7:30 a.m.-Breakfast
8:30-10:00 a.m.-Pool Session #4 (Rhythmic Breathing)
10:30-12:00 p.m.-Nutrition for Triathletes & Daily Living
12:00 p.m.-Lunch
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
1:00-5:00 p.m.-Open Water Swim (Bike & Run) at Echo Lake
6:15 p.m.-Dinner
7:30 p.m.-Inspirational Video
Friday
6:30-7:30 a.m.-Core Strengthening/Stretching Session
7:30 a.m.-Breakfast
8:30-10:00 a.m.-Pool Session #5 (Rhythmic & Streamlined Swimming!)
10:30-12:00 p.m.-Mental & Emotional Race-Day Preparation
12:00 p.m.-Lunch
1:00-5:00 p.m.-Branbury State Park (S, B & R parts of Sunday’s race course!)
6:15 p.m.-Dinner
7:30-9:00 p.m.-Individual USAT Level II Certified Coach Session
Saturday
7:30 a.m.-Breakfast
8:30-10:00 a.m.-Pool Session #6 (Review & Final Videotaping)
10:30-12:00 p.m.-Individual USAT Level II Certified Coach Session
12:00 p.m.-Lunch
1:00-1:30 p.m.-Run (Review & Final Videotaping)
1:30-3:30 p.m.-Individual USAT Level II Certified Coach Session
4:00-6:00 p.m.-“World’s Shortest Triathlon” (S 25 yds., B 200 yds., R 40 yds.)
6:15 p.m.-Dinner
7:30 p.m.-Swim & Run Video Review
8:00 p.m.-Graduation & Giveaway Ceremony!
Sunday (Optional)
Try out your new swim-bike-run skills while they are still fresh in your mind and
muscles. Registration for the end-of-week race is solely the responsibility of the camper
and must be done months in advance to secure a spot in the race; the race fee is NOT
included in the camp tuition. The race is the Vermont Half-Iron Journey at Branbury
State Park. Go to http://www.vermontsun.com/halfvermontjourney/index.html for
extensive details/registration.
WHAT TO BRING
Swimming-goggles, swim suit(s), wetsuit (open water swimming and transition practice),
Bodyglide (deodorant-like lubricant found at most tri-shops), nose/ear plugs. Swim cap
provided. Read: Triathlon Swimming Made Easy by Terry Laughlin
www.totalimmersion.net
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
Cycling-bike with computer that measures distance/speed/cadence, helmet, shoes, shorts,
jersey(s), arm warmers, leg warmers, wind jacket, glasses, Assos (lubricant for your
bottom found at most tri-shops), gear pouch (including-spare tube, patch kit, tire levers),
floor pump, frame pump, water bottles, cycling gloves.
Read: Cyclist’s Training Bible by Joe Friel www.ultrafit.com
Run-heart rate monitor, shoes, mesh cap, shorts, tank top, lightweight jacket, Easy Laces
(found at most tri-shops) and sunglasses.
Read: Pose Method of Running by Dr. Nicholas Romanov www.posetech.com
Core Strengthening/Stretching-comfortable clothing and floor mat.
Read: The Pilates Body by Brooke Siler www.amazon.com
Classroom Sessions-Open mind.
YOUR EXPERIENCE WILL INCLUDE:
• Six days of intensive, focused, cutting-edge instruction training in freestyle for
pool/open-water swimming.
• Expert-led sessions on bike fit, handling, gearing, transitions, heart-rate monitors,
nutrition, speed-work and designing a triathlon-training program.
• Half-hour, one-on-one program-planning session with a USAT & Pose Method of
Running Level II Certified Coach.
• Underwater & running videotaping, plus analysis.
• Personal attention, motivation and inspiration to become a successful triathlete!
REGISTRATION
Tuition for the instructional portion of the camp is $1,000.00 ($300.00 non-refundable
deposit) in U.S. funds, payable to Mark Wilson and mailed to; P.O. Box 1155
Woodstock, NY 12498. If two or more athletes sign up together (and both attend the
workshop together), deduct $100.00 from each person's tuition. Lodging and
transportation are the athletes’ responsibility. Any questions? Call 845-679-8602 or
e-mail markstriclub@hotmail.com. Please note that you must reserve your slot with
Mark Wilson BEFORE booking your accommodations by JULY 22ND, 2005.
ACCOMODATIONS
Trailside Lodge
Stefan Wnuk
115 Coffee House Rd.
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
Killington, VT 15819
Toll Free 800-447-2209
802-422-3532
trlside@sover.net
www.killington.com
Single $410, Double $310, Triple $250, Quad $235
(Prices are for the entire week and includes ALL meals! Major credit cards accepted.)
CANCELLATIONS
You may cancel your registration and receive a refund (minus the deposit) at any time
prior to the camp. If you need to leave the camp mid-week for unforeseen reasons, you
will receive a pro-rated refund (minus the deposit). Mark also reserves the right to cancel
the tri-camp due to severe weather or insufficient enrollment, in which case a FULL
refund will be offered.
COACHING STAFF
Mark Wilson (Head Coach)-USAT Level II Certified Coach, Pose Method of Running
Level II Certified Coach, Founder/President Hudson Valley Triathlon Club
(www.hvtc.net), 5-Time Finisher Ironman USA Lake Placid (10:59:40 PR).
Barbara Sessa (Assistant Coach)-Graduate of Cortland State University in 1986 and
holds a Masters degree in Health Education from Hofstra University. Barbara is rooted
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
in sports from her days as a fitness competitor, bodybuilder, and soccer player. She
began running 10 years ago and has PR's of 17:35 in the 5K and 38:20 in the 10K. Her
love of competition and endurance sports led her to the challenge of triathlons. In
addition to many local races, Barbara has successfully competed in the West Point,
Blackwater Eagleman, and S.O.S. (Survival of the Shawangunks) triathlons. She
continues this year joining the ranks of masters. Barbara is employed as a physical
education teacher in the Monroe Woodbury School District. She is married with one son,
Joey and resides in Orange County, New York.
Rick Rapone (Assistant Coach)-Born in Providence, RI where he fell in love with the
medium of water while on the Wanskuck Boys Club Swimming and Diving team. He is
an American Red Cross WSI Certified Instructor, EMT Paramedic and Emergency Room
RN. He has participated in races such as the 89 day solo (self contained) cross country
pedal from Vancouver Island, (Vancouver, B.C.) to North Conway, NH raising $40,000
for a NH Alzheimer Chapter, Peaks To Portland 2.4 mile swim, Bud Lite Triathlon
Series, Connecticut Triathlon Series, FIRMAN Half Ironman and Sea to Summit Race
(12mi paddle, 90 mile bike, 4.4 mile run, 4 mi. hike to summit of Mt. Washington). After
turning 50, he completed IM USA Lake Placid in 13:41:06. Rick lives in North Conway,
NH with his wife Beth.
Christine Gahagan (Pilates Instructor)-Owner of Pillar Pilates in Rutland, VT
(www.pillarpilates.com), Member of the Pilates Method Alliance, Smith College
Graduate (Psychology & Sculpture), Former EMT for Fire/Rescue Squad, Wife and
Mother.
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
Ian Buchanan & Sarah Shorett (Bike Fit Seminar)-Owners of Fit Werx in Waitsfield,
VT, they are Road and Triathlon Cycling Specialists. Fit Werx specializes in bicycle
fitting and specialty road and triathlon cycling products. They offer fitting services for
new and existing bikes and have one of the strongest selections of road and triathlon
bikes, parts and accessories anywhere. They have over 20 years of experience in the
cycling industry. Previous to opening Fit Werx, Ian worked for a bicycle manufacturer,
has been a World Cup mechanic, and has managed a number of cycling shops. He writes
"Tech Support" columns for Triathlete Magazine regularly, was the USAT coaching
seminar fit instructor, and is a certified Advanced Fitter through Serotta Cycles. Previous
to opening Fit Werx, Sarah worked in the running industry. She is a triathlete and one of
only a few female certified Serotta fitters in the country.
TRAINING SITE (Pool)
Pico Sports Center
Andy Hayward
HCR 34, Box 2387, 51 Alpine Dr.
Rutland, VT 05701
802-747-0564
ahayward@killington.com
www.killington.com
BIKE SHOP/TRI-GEAR
Fit Werx
Ian Buchanan & Sarah Shorett
4312 Main Street
Waitsfield, VT 05673
802-496-7570
info@fitwerx.com
www.fitwerx.com
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
REGIONAL AIRPORTS
Burlington Int’l (BTV)-Burlington, VT 1 ½ hours from Trailside
Albany Int’l (ALB)-Albany, NY 2 hours from Trailside
Bradley Int’l (BDL)-Hartford, CT 2 ½ hours from Trailside
Ammon Regional (MHT)-Manchester, NH 2 hours from Trailside
DIRECTIONS & DRIVING DISTANCES
Trailside Lodge is located Killington, Vermont on the north side of the Green Mountain
National Golf Course - 2.7 miles north of the junction of US 4 and VT 100 North. We are
located 11 miles northeast of Rutland, Vermont.
From Boston, MA Area (2 3/4 hours)
Take I-93 to just south of Concord, NH. Exit onto I-89 North and follow to US 4
(Rutland), Exit 1 in Vermont. Follow US 4 west to Killington until it meets VT 100
North at Bill's Country Store (on right). Turn right onto VT 100 North and go 2.7 miles.
Turn left onto Coffee House Road. The lodge is immediately on the left.
From Hartford, CT Area (3 hours)
Follow I-91 to north of Bellows Falls, VT. Take Exit 6 (Rutland) onto VT 103 and
follow to VT 100. Take VT 100 North to US 4 and follow US 4 West to Killington until
it meets VT 100 North at Bill's Country Store (on right). Turn right onto VT 100 North
and go 2.7 miles. Turn left onto Coffee House Road. The lodge is immediately on the
left.
From New York City Via CT Turnpike (4 3/4 hours)
Take Connecticut Turnpike (I-95) to I-91 in New Haven, CT and follow directions given
under "Hartford Area".
From NY & NJ Areas via NY Thruway (4 3/4 hours)
Take NY Thruway to Exit 24 (Albany). Follow Northway (I-87) north to Fort
Ann/Rutland Exit 20. Take 149 East to US 4 North and follow into Vermont where it
becomes US 4 East. Take US 4 East through Rutland and continue approximately 11
miles to Killington. In Killington, just past the Killington Deli/Texaco Station on US 4,
turn left onto VT 100 North. Follow 2.7 miles and turn left onto Coffee House Road.
The lodge is immediately on the left.
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
From Montreal, Quebec Canada (3 1/2 hours)
Take HWY 10 East to HWY 35 South. Follow HWY 35 to Route 133 South to the
Canada/US Border. Across the border, continue in Vermont on I-89 South. Exit I-89 at
Exit 3 in Bethel, VT, and follow VT 107/VT 100 South. Turn right (sharp right) onto
Coffee House Road. The lodge is immediately on the left.
From Philadelphia, PA & Washington D.C., Points South
Take feeder highways to NJ Turnpike. Exit onto Garden State Parkway and follow to
NY Thruway. Then follow directions under "From NY & NJ Areas."
From Buffalo, NY, Cleveland, Ohio, Toronto, Canada
Take feeder highways to NY Thruway (I-90). Exit at Albany on Northway (I-87) and
follow directions "From NY & NJ Areas Via NY Thruway."
Mileage & Driving Distances
Albany, NY 2 1/4 hrs. 110 miles
Boston, MA 2 3/4 hrs. 158 miles
Buffalo, NY 6 1/2 hrs. 375 miles
Burlington, VT 1 3/4 hrs. 84 miles
Cleveland, OH 10 hrs. 580 miles
Detroit, MI 12 hrs. 627 miles
Hartford, CT 3 hrs. 166 miles
Montreal, PQ 3 1/2 hrs. 187 miles
New Haven, CT 3 1/2 hrs. 206 miles
New York, NY 4 3/4 hrs. 250 miles
Ottawa, ON 5 hrs. 270 miles
Philadelphia, PA 7 hrs. 333 miles
Pittsburgh, PA 11 hrs. 590 miles
Providence, RI 4 hrs. 191 miles
Springfield, MA 2 1/2 hrs. 142 miles
Syracuse, NY 4 1/2 hrs. 286 miles
Toronto, ON 9 hrs. 472 miles
Washington, DC 9 hrs. 466 miles
Worcester, MA 2 1/2 hrs. 135 miles
© 2005 Mark Wilson’s Triathlon Training Camps
P.O. Box 1155 Woodstock, NY 12498MARK WILSON’S TRIATHLON TRAINING CAMP:
KILLINGTON, VT AUGUST 22-27, 2005
© 2005 Mark Wilson’s Triathlon Training Camps
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