March SC Camp 2011

[Chris Helwig]

Cabins have been booked for training camp for next year.

Next year will be a full 8 day camp checking in on Saturday March 12th and checking out on Sunday March 20th. Next year will be one big camp, the week we have booked is the March Break week of 2011 for most people.

Below are the details for 2011 Camp:

Check in is on Saturday March 12th, Check out is on Sunday March 20th

Camp is at Table Rock State Park which is in the Northwest corner of South Carolina. The closest city is Greenville which is about 35 minutes by Car.

We stay in heated cabins. They are fully furnished with full kitchens and bathrooms with showers. Towels and Linens are supplied. Sleeping arrangements are double beds, bunk beds and pull out couches.

Cabin 12 that has the bunk beds is booked for next year and has been fully renovated.

There will be 3 groups riding on most days based on ability. Rides will vary between 3-4.5 hours except for recovery days. Each group will have a professional designated ride leader. There will be detailed training and route planning. The multiple groups will allow athletes of all levels to find a group that suits their needs.

Closer to the date I will organize carpools and send out in depth details including maps and directions, what to bring, cabins and sleeping arrangements, Camp Itenerary, Training Plan, Health Insurance Info and Waiver Form

Prices will be based upon which sleeping arrangement you want.

Following are the number of beds and the costs:

4 pullout spots $425 for clients, $475 for non clients
7 Double Beds $700 for clients, $800 for non clients
6 Bunk Bed spots $475 for clients, $525 for non clients

*Note $700 and $800 is the total rate for the bed i.e. if 2 people share the bed the total cost for both is $700 or $800, not $700 or $800 each.

All prices are in Canadian dollars and include tax.

The cabins we have booked are Cabin 12 which has 1 double bed, 6 bunk spots and 1 pullout. We also have Cabin 4, 5 and 6 all of which have two bedrooms each with a double bed and a pullout. Those that book early can request a certain cabin.

Janice and the kids will be coming down and we will be staying in Cabin 8, but there will not be a cooking option. Janice can certainly help other cabins out with directions to the Grocery Store meal ideas etc. Each cabin will work together to prep their meals.

This year some cabins also did meal prep sharing where cabins would take turns making meals for each other. This way you only have to make dinner every other night. This worked very well.

Camp spots are on a first come first served basis. The camp gets more and more popular, I expect spots will fill up fairly quickly. Camp spots are reserved once payment is received in full. Payment can be my Visa, Mastercard or cheque. Make cheques payable to Coach Chris.ca. Cheques can be mailed to:

Coach Chris.ca
136 Maxwell Crescent
London Ontario
N5X 1Z2

Payment includes accomodations and camp and ride organization. Expect the following extra costs:

$100-$125 for your share of the groceries
$75-$100 Share of Gas to and from SC
$50-$75 Spending money for trips into town

If you have any questions post them here or you can email me chris@coachchris.ca

[Chris Helwig]

A few people are starting too book for next year. All spots still open, but last year we filled up by September.

[Chris Helwig]

The season is winding down, Fall will be upon us before we know. I expect camp bookings in the Fall to start filling things up, so if you are thinking about booking for next year let me know. chris@coachchris.ca

[Chris Helwig]

Ryan Phelps is coming to Camp next year and has a Massage Therapist connection that is interested in coming to camp.

I know I would definately book at least a couple sessions over the week, the year we had Suzette come down and do RMT it was sooo nice after a long ride for recovery.

Post here if you would be interested in doing some RMT over the camp week or email me chris@coachchris.ca

[fancy]

I know i have the connection, but my old track team, had a team massage therapist, and over 10 days of hard training even 15-20 mind per day goes a long way to flushing all the crap out of you legs. Every one going to camp should really consider this. 15 min per day for 8 days is 2 hours total. not to or go for 20 for 3 2.5 hours. total. When you are going hard it is money well spent.....And you feel so Pro!

[Chris Helwig]

Things are shaping up for Camp for next year.

Marty is confirmed to lead the fast group. I have asked John Syrovy to come back, he is discussing it with his wife.

Looks like the Manitoba boys are coming back and bringing some friends.

Have had quite a bit of interest lately, things may fill up very quickly. If you are thinking about coming next year let me know ASAP.

[Chris Helwig]

Can't wait for Camp next year already!

No better way to keep the motivation going over the winter than knowing you have a date with the Caesar's Head climb in early March to test the fitness.

For most of us it is as close to living like a pro we will get with no stresses other than riding 3.5-4.5 hrs a day, napping and recovering. A great way to springboard your fitness to a good early season.

John can't make it to camp, but I am working on Sibo to lead the middle group. Let's hope he can come along, he would be a good addition to camp.

[Chris Helwig]

Looks like next year we will run 2 groups instead of 3. An Intermediate/Advanced group led by Marty and an intermediate group led by me. My intermediate group will be well suited to riders that can average 27-30 km/h on a ride in Ontario. Marty's group will be for strong M2s, M1's, Senior 1/2/3 Men and Elite Women. Marty has promised to keep the advanced group in check as it is still very early season. Should be great.

[Chris Helwig]

Camp is filling up Fast.

We are now over half booked. Here are the spots that are left:

4 Bunk Spots
3 Double Bed Spots
2 Pull Out Spots

If you are interested in coming to camp let me know chris@coachchris.ca

[Chris Helwig]

Talking with Marty about the 2 groups for next year.

If you have been to camp before a good guideline for which group to be in is those that can go under 40 minutes up Caesar's belong in Marty's group, those that are above 40 minutes are better suited to my group.

[Chris Helwig]

Cabin 12 now has a cook for the week.

Ryan Phelps is going to do all the grocery shopping for all meals and cook all the dinners for Cabin 12. Ryan will charge a nominal fee of $40 US for doing all the shopping and cooking all the meals. This will be a great option so people can bascially just ride, nap and relax and have no grocery or shopping worries. Ryan will do meal planning closer to the date.

[Chris Helwig]

Had some questions about what the cabins look like inside.

Attached are a couple pics from the 2008 camp.

[fancy]

hey guys of cabin 12 check out this link for an organic food mart called earth fare I thought it may be a good option for food. here is the link http://www.earthfare.com/HealthyLiving.aspx

their food philosophy is in line with my own. It would be more expensive but I just generally cook with whole foods and don't use any crazy stuff in my cooking aside from some wine. and some good spices and fresh herbs. They deal with meat and good produce. My thought would be to have people bring their own cereals. and we can source our breads fresh produce and meats from this store. the carbs we can get at a cheaper venues or i can source it up here and bring it down with me. pasta and rice is easy enough to pack and bring. If you all like fresh bread which i can track down a good bakery or see if there is a place closer to camp we could pick it up daily. for peanut butter. I will bring some down we grind it up here so i can bring enough for the week. we can talk about budget closer to the date of the camp. but give me some feed back on this store. I can see what other options are around.

fancy

[Chris Helwig]

Hey Ryan,

There is also a Whole Foods in Greenville that Janice and I have shopped at. Big store with a good selection.

There are a couple locations of Atlanta Bread Company, they have nice fresh bread.

[Chris Helwig]

798081Here are a couple more classic pics from camp gone by. Hopefully the winter goes by fast :)

[Chris Helwig]

Still a few spots left for Camp as follows:

4 bunk bed spots
2 double bed spots
2 pullout spots

[Chris Helwig]

Just paid off the balance of all the cabins except for the cabin Janice, the kids and I are staying in. That reservation was originally to check in the Thursday so we could get down a couple days early, but now that Janice works at a school we can't check in early. We will be leaving Friday right after school and hope to make it somewhere into Kentucky Friday night and then make the rest of the drive on Saturday.

[Chris Helwig]

Filled up some more spots today.

Only 1 double bed spot left.
3 bunk spots
2 pullout spots

We now have a ride leader for a 3rd group. Paul Micksco from MultiSport Zone is going to lead a beginner/intermediate group. I will lead the intermediate and Marty will lead the advanced. This way riders of all ability levels can find a group to ride with.

[mann83]

It's loading up. Looks good with 3 groups. Going to be good riding this year for sure.

[Chris Helwig]

Two months from tomorrow we check in for Camp!!

I better crank up the training volume....

[Chris Helwig]

Double beds are sold out.

Still have 3 bunk spots and 2 pullout spots available.

Remember the bunk spots are in Cabin 12 and you will have a cook for the week!!

[Chris Helwig]

Another Bunk spot booked.

2 bunk spots and 2 pullout spots left.

[Chris Helwig]

Camp is full with 30 riders!!!

Paul Micsko
Jenn Ogg
Wally Tykoliz
Anna Tykoliz
Chris Helwig
Ted Mooney
Paul Choquette
John de Boer
Jaret Gracey
Joel Cash
Karim Marrouch
Woody Marrouch
Bill Shewan
Al Bennetto
Joe Rousseau
Marty Mann
Ryan Phelps
Tim Friesen
Gary Sewell
James Larmer
Mark Jordan
Chris Barson
Ashley Barson
Scott Edgington
Carlo Capaldi
Trevor Montague
Fred Brewer
Chris Vlemmix
Mike Renneboog
Ben Turrell

[tmontague]

make that 24, i'll be there as well

[Chris Helwig]

Sorry Trevor, don't know how you got left off the list :)

[Chris Helwig]

Up to 25 with the addition of Jaret Gracey. Going to be a big camp, good thing we have 3 groups :)

[mann83]

Wow, this is gonna be a big camp. That'll be one big reservation at the outback.

[Vetboy]

26 - I'll be there also.

Joe

[Chris Helwig]

Currently it is 11 celcius in Greenville at 9pm. Forecast for tomorrow is 16 degrees and sunny! Wish I was there now, but will have to wait for March 12th for my share of the sunny warm weather :)

[Chris Helwig]

6 Weeks from today will be our first ride to Furman University. Time to crank up the training.

[Chris Helwig]

Camp is officially full. 30 riders total including those staying offsite. Going to be a great camp.

[Chris Helwig]

5 weeks until Camp!! It is coming up fast. Hope everyone's training is going well.

[Jratt]

All this talk of training for training camp is getting me nervous. I guess should put down the chips and get off the sofa, onto the trainer.

What's the avg speed for the different groups riding?

[Chris Helwig]

Average speeds are deceptive in South Carolina because it is so hilly.

You can add about 2-3 km/h to an equivalant group ride in Ontario because the hills slow you down so much. Marty's Fast group will likely average about 28-30 km/h, but that is equivalant to 30-33 km/h on a flatter Ontario ride. My group will average around 26-28 km/h which is equivalant to 28-31 km/h. Pauls group will average about 23-25 km/h which is equivalant to 25-28 km/h.

[fancy]

Saturday march 12.


Roast chicken and potatoes.
-organic roasted chicken and herbs
Oven roasted potatoes in olive oil with salt, garlic,herbs
Salad- fresh greens with peppers toasted sunflower seeds and red onion
With olive oil and balsamic dressing.
Fresh bread and butter

Sunday march 13

Pasta and meat sauce.

Whole wheat spaghetti. Or rice pasta with oil based meat, lemon, herbs salt pepper.


Sauce- tomatoes, olive oil, chianti red wine, salt , pepper,roasted garlic,fresh rosemary, whole milk, chilies, oregano organic ground beef, ground pork.
Fresh bread butter or oil and balsamic dipper.
Ceasar Salad to prep for the climb.
Monday 14th

Pineapple coconut curried chicken.
Pineapple, chopped onion, patak's madras curry paste, pepper, coconut milk. Cilantro.
Chicken from roast chicken to keep cost down.


Tuesday 15th

Pizza or

Dough- water,olive oil salt, ground dried roesmary, organic whole wheat flour. Active dry yeast.

Sauce tomato paste. Lemon zest,salt ,pepper, oregano, olive oil. Roasted garlic.

Toppings- pepperoni- red and yellow peppers, onion, fresh basil leaves.

Mozzarella cheese.

Fresh bread.Greens salad with oil balsamic dressing.


Wed 16th rest day
Eat in town.


Thursday 17th.



Whole wheat spaghetti. Or rice pasta with oil based meat, lemon, herbs salt pepper.

left over sauce from the sunday meal as this is a long ride day for me.
Sauce- tomatoes, olive oil, chianti red wine, salt , pepper,roasted garlic,fresh rosemary, whole milk, chilies, oregano organic ground beef, ground pork.
Fresh bread butter or oil and balsamic dipper.

Greens salad with oil and balsamic dressing.



Friday 18th

Chicken risotto.

Roast chicken, zucchini, onion, butter(margarine), vegetable stock. Pinot Grigio, Parmesan added last so can be left out for some, fresh thyme, salt, pepper, garlic, olive oil dried oregano.

Arborio rice

Greens With oil based dressing. Oil fresh, lemon zest ,salt ,pepper. Minced basil.


Saturday the 18th

Shrimp and tofu pad Thai .

Dried rice noodles, fish sauce, ketchup,lime juice, sugar, olive oil, Asian chile, garlic, shrimp tofu, eggs, bean sprouts, green onion, peanuts, fresh cilantro.

please inform me if any of you have issues with any of the meals or ingredients. I know of one person now who is gluten free and dairy free so i have tried to figure out the meals to take that into account.

I am going to be doing a shopping run on saturday before i get into camp. so please send me breakfast cereal preferences snack preferences, if any, if you like something that is rare please bring it. I will be just buying whole chickens for the week as the price of organic breasts is insane. Because of the constuction of the american food industry i will be aiming to get foods that are growth hormone, antibiotic and are not genetically modified meats. It is legal in the US to sell cloned meat. This will cost more to get good food but i feel it is important. i hope you agree. If you like wine, i can pick that up as well or if you would like appropriate wine parings for the meals that can be done as well. just let me know, but we will have to draft and independent wine budget.

you can post hear or contact me by email at outa2ninov_25@hotmail.com

thanks guys

ryan

[Jratt]

Hmmmm... Something tells me Cabin 6 will be eating with Cabin 12... Or at least aiming for leftovers.

[Chris Helwig]

Camp is coming up quick, 4 weeks from today. Can't wait.

[Chris Helwig]

Don't forget the evening of Saturday March 12 is daylight savings. Make sure you spring your clocks ahead to be on time for the Sunday ride.

[Chris Helwig]

Getting close now. Two weeks from tomorrow is our first ride to Furman.

[fancy]

I am stoked can't wait to live like a pro for 10 days