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