Riccione training Camp details

Quick reminder - bring flip flops for beach and for poolside where they don't like you walking in bare feet!!

Flight info for the earlier flights:

Leaving: From London (Stansted) (STN) to Ancona (ANC). Ancona is on the coast about 60 miles south of our hotel Riccione

Sat, 26 Apr08

LEAVE MK           06:25

Check-in  opens 07:55

Flight FR 124 Boeing 737 (max 800 people)

Baggage allowance: 15kg hold (already paid for), 10kg cabin

Depart STN at     09:55

Flight time 2:15, clocks go forward 1 hour

Arrive ANC at       13:10

Arrive hotel at      15:00

There will be a bus to meet us and transport us to and from the Perla hotel in Riccione

RETURN

Sat, 03 May08

Flight FR 125

Depart ANC at     13:35

Flight time 2:20, clocks go backward 1 hour

Arrive STN at       14:55

Bike info

Bikes by land. They must be dropped off at Just MOT's: Lovat Court, Caldecote Street, Newport Pagnell, MK16 0YZ on the 24th April before 18:00. The bikes must be left with wheels on and frame wrapped to protect (pipe lagging, blankets etc) and wheels and frame labelled with you name. They will be ready for collection on 8th May.

Training info

This is not official just based on last year. It should give you a flavour of what to expect.

Sat - short spin or run for early arrivals from Ancona

Sun - 8am pool 10:30am bike 3+ hrs south to Pesaro

Mon - 8am sea 10:30am bike 2 hrs 4pm track session

Tue - 9:30am bike 5+ hrs run 30mins off bike

Wed - 8am pool 10:30am bike 2hrs 4pm track session

Thu - 8am sea 10:30 long run 2+ hrs

Fri - 8am pool 9:00am bike 4+ hrs

Sat - 8am mini aquathon 11:00am bike hill TT (takes 30" getting there c.4-5 mins up the hill)

Weather info

The weather for Saturday and Sunday is now looking great. Blues skies and 17C. It should be great weather for training. Get sheltered from the wind and you may even be able to sunbathe also.

Nutrition info

Bike Fluids Last year there was a High5 barrel outside the bike shed. However don't relay on this as with 87 people going it may all run out before you get to your bike for the morning ride. Best bet is to take a supply of powder and gels for your own use. Normally 2 large 750ml bottles will get you through most of the rides. The longer rides normally feature a stop at a village fountain or village shop/cafe to top up. Use a 10% solution for the colder days 6-8% solution for the hot days.

Bike food Last year you got given a ham and cheese roll and banana to take with you at breakfast. One each please, otherwise you are condemning somebody else to the bonk. Take your own supply of gels, bars, dried fruit etc. to see you through the longer rides.

After training Make sure you eat plenty of carbohydrates both during and after the long, hard training sessions or else your muscle glycogen levels will fall off during the week and your performance levels will fall off dramatically neccessitating rest. Please leave most of the pasta for Robin as he will need it the most.