Training arrangement this week

Hi everyone,

The team is heading to China for Sonic Training Camp from 31 March - 3 April, Easter holiday is also coming, please see below for Sonic Training arrangement:

1st April Sunday: Shek O Training as usual, lead by coach Alan Tam
2nd April Monday: OFF, coach Alan Tam not available
4th April Wednesday: special session at Deep Water Bay 8:30am - 10:30am, swim & run, gather at VRC side, all are welcome.
6th or 7th April Easter Friday & Saturday: Tung Chung - Airport group ride: Exact date to be confirmed.
8th April Sunday: Shek O Training as usual
9th April Monday: OFF

Stay tuned on Sonic Facebook page or Yahoo Mailing list sonicsports@yahoogroups.com in case we are arranging any causal session during the Easter Holiday.

cheers,
Charles

--

Sonic Sports Association | Team Sonic Triathletes
www.sonicsports.org.hk | http://www.facebook.com/sonicsports

Training Camp 2012 Check List

Here I send you guys the checklist to help everyone to prepare on what you need first. It's more or less same as last year check list.

Checklist

• Your valid visa, entry card to China
• RMB dollar for all lunch & dinner
• Sonic do not cover any insurance regarding this training camp, you are strongly advice that you should cover your own travel insurance.
• Bike storage in bus: remove both wheels and put under the coach storage, bike box is no need but some protective foams is recommended for your bike
• Nan Ao weather forecast: north east of HK, 17C-23C (HINTS: wind chill factor, light rain or/and sunny period)
• Water Temperature around 18-19C 
• Wetsuit or skin suit for swimming
  
• Always with light jacket
• Bike cleaning kits (in case of shower)

Cycling/Running

• running shoes, cap (rain or shine)
• bike shoes and helmet
• 2 to 3 extra inner tyre (I had two tyre puncture last year)
• electric tape (in case outer tyre puncture)
• bicycle hand pump (coach will bring floor pump)
• 4 set of cycling jersey, cycling short
• 4 set of running clothes
• cycling vest or windbreaker, arm warmer (temp. expected to be ~22C, may be mist or raining)
• oil/luct for bicycle gear/chain (for clean up the bike after rain)
• mini first-aid kit
• cycling sunglasses (dark/clear lens)
• front and rear light for cycling
• cream for cycling plants

Nutrition (sorry, no time to source from sponsor this year...)

• nutrition supplement (energy bar, gels, snack, chocolate our long ride last for 3-4 hours! HINTS: 1 gel/bar per hour)
• energy drink powder (HINTS: 500ml energy drink during training, another 500ml energy drink after session)

In case you need any of above, feel free to visit TriSports.HK , Victory Cycling Workshop, BikeCity , TRIBAL , SPORTSWORLD.

Training Camp Nam Ao 2012

Gathering time this Saturday 09:30 Wan Chai Pier Starbucks

Room 1: Kenji, Cathy
Room 2: Kenneth, Eugene
Room 3: Teresa, George
Room 4: Chris, T Wong
Room 5: Kim, Rita
Room 6: Andrew, Frederic
Room 7: Elsie, Adelyn

31 March, Saturday
10:00 Depart Wan Chai Pier Starbucks
13:30 Arrived at Nam Ao Hotel 南澳大酒店

• 地址： 深圳 龙岗区 南澳镇水头沙海滨( 龙岗区 近水头沙海滨)

14:00 Lunch, Checkin, Shopping
16:00 Light workout on Bike
18:30 Dinner
20:00 Briefing

• Shopping for supplement after lunch (water, drink, fruit)
• Light workout on the bike to preview and familiar with the training course

1st April, Sunday
07:00 Breakfast
08:00 Morning Swim
09:30 Run Training
12:00 Lunch
15:00 Dryland core exercise
17:00 Bike Skill (Game)
18:30 Dinner & Briefing

• You may swim with wetsuit, water temperature is still chilling.
• 2nd Day training still on easy to moderate level

2nd April, Monday
06:30 Morning Run 30mins
07:30 Breakfast

Group A:

08:30 Bike Training 90k on Rolling
12:30 Lunch
16:00 Swim & Run Brick
Group B:
08:30 Swim & Run Brick
12:30 Lunch
15:00 Bike Training 60k-70k on Rolling

Group A+B:
18:30 Dinner & Briefing

• 3rd Day is moderate level, volume day
• Recovery drink after high volume day
• Stretching

3rd April, Tuesday
07:00 Breakfast
08:00 Brick Training
12:00 Checkout
12:30 Lunch
16:00 Bus depart from Nam Ao
18:30 Estimated back to Wan Chai Pier

• Brick Session is hard set
  

Singapore Ironman 70.3 today

First 70.3 of the year! Well done Sonic boys and girls!
Andy Patrick 3rd in AG
Tim Cosulich 2nd in AG (1:32 run split!!)
Good work to Sacha and Evan who did keep training in the past few months while we all staying in the warm bed!!

Now BBQ party time tonight to those in Singapore, thanks Ren Ho for organizing!!

cheers,
Charles

Sonic Sports Association | Team Sonic Triathletes
www.sonicsports.org.hk | http://www.facebook.com/sonicsports