Mark Wilson's Triathlon Camp - Kailua-Kona, Hawaii

Royal Kona Resort Lobby

Monday, January 18, 2010 - Saturday, January 23, 2010

Date

Start: Monday, January 18, 2010 @ 6:00 PM
End: Saturday, January 23, 2010 @ 5:00 PM

Address

Royal Kona Resort Lobby
Kailua-Kona, HI

Registration Closing Date

Friday, January 15, 2010 @ 11:59 PM PST

Your Experience will include

Six days of intensive, focused, cutting-edge instruction in triathlon training/racing at any distance; sprint to iron.
• Expert-led sessions on bike fit, handling, gearing, transitions, heart-rate monitors, nutrition, speed-work and designing a triathlon-training program, etc.

cont.

• Life-changing experiences with like-minded individuals from around the world.
• Underwater & running videotaping, plus analysis.
• Personal attention, motivation and inspiration to become a successful triathlete/person!
• And, of course, lots of fun!!!

What to Bring

General Clothing-Most days are very warm. hot and humid. You can leave the sweaters at home!
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
Read: Pose Method of Triathlon Techniques by Dr. Nicholas Romanov www.posetech.com

cont.

Cycling-bike with computer that measures cadence, helmet, shoes, shorts, jersey(s), glasses, Chamois BUTT’r (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
Read: It's Not About the Bike by Lance Armstrong www.lancearmstrong.com

cont.

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
Read: Marathon by Jeff Galloway www.jeffgalloway.com
Core Strengthening/Stretching-comfortable clothing. Read: The Pilates Body by Brooke Siler www.amazon.com Read: The Wharton’s Stretch Book by Jim & Phil Wharton (Active Isolated Stretching) www.aistretch.com

cont.

Strength Training-comfortable clothing. Read: Getting Stronger by Bill Pearl www.billpearl.com
Nutrition-One of the major components to a successful triathlon or endurance sport. Read: The Endurance Athlete’s Guide to Success by Steve Born www.e-caps.com Read: Eat Right 4 Your Type by Peter D’Adamo www.dadamo.com
Classroom Sessions-Open mind. Pad & pen for notes, etc. Read: The Power of Intention by Dr. Wayne Dyer www.drwaynedyer.com

cont.

Read: The Secret by Rhonda Byrne www.thesecret.tv Read: The Law of Attraction by Esther & Jerry Hicks www.abraham-hicks.com

Bike Shipment/Rental & Tri-shops

Bike Works
Hale Hana Centre
74-5583 Luhia Street
Kailua-Kona, Hawaii 96740
808-326-2453
info@hpbikeworks.com
www.hpbikeworks.com

Accomodations

Royal Kona Resort
75-5852 Alii Drive< br> Kailua-Kona, HI 96740
Reservations: 800-222-5642 Sales Office - 808-329-9532
Hotel Telephone: 808-329-3111
Hotel Fax: 808-329-7230
Email: hhr@hawaiihotels.com
Website: www.hawaiihotels.com

Additional Information

ITINERARY
(Subject to minor revision) Sunday 6:00-8:00 p.m. - Group Dinner/Introductions (Meet in Royal Kona Resort lobby!)
Monday 6:00-7:00 am-Group Run
7:00 am-9:00 am-Breakfast
9:00-10:00 am-Bike Rental Pick-up (Bike Works)
10:00-12:00 pm-Group Ride (Queen Ka'ahumanu Highway
12:00-2:00 pm - Lunch/Rest
2:00-4:00 pm - Run Videotaping & Instruction
4:00-5:00 pm - Pacific Ocean Swim & Videotaping (Kayak Supported)
Tuesday 6:00 am-7:00 am- Group Run
7:00-9:00 am-Breakfast
9:00-12:00 pm-Group Ride (Queen Ka'ahumanu Highway)
12:00-2:00 pm-Lunch/Rest
2:00-4:00 pm-Review Run/Swim Videotape
4:00-5:00 pm- Pacific Ocean Swim (Kayak Supported)
Wednesday 6:00-7:00 am-Group Run
7:00 am-9:00 am- Breakfast
9:00-12:00 pm-Group Ride (Queen Ka'ahumanu Highway
12:00-2:00 pm-Lunch/Rest
2:00-4:00 pm-Nutrition For Training & Racing
4:00-5:00 pm- Pacific Ocean Swim (Kayak Supported)
Thursday 6:00 am-7:00 am-Group Run
7:00-9:00 am-Breakfast
9:00-12:00 pm-Group Ride (Queen Ka'ahumanu Highway)
12:00-2:00 pm-Lunch/Rest
2:00-4:00 pm-Mental Strategies for Maximum Success
4:00-5:00 pm- Pacific Ocean Swim (Kayak Supported)
Friday 6:00-7:00 am-Breakfast
7:00 am-5:00 pm-Group Ride (Hawi and back; lunch at Kohala Coffee Mill)
Saturday 6:00 am-7:00 am-Group Run
7:00-9:00 am-Breakfast
9:00-11:00 am-Return Rental Bikes (Bike Works)
11:00 a.m. -4:00 pm- Personal Tri-Camp Summary with Coach Wilson
4:00-5:00 pm-Pacific Ocean Swim (Kayak Supported)
6:00-9:00 pm-Group Dinner (Location TBD)
Sunday
Depart!

Map

Photos