Synergy Fitness Training

Training Camp

Shenandoah Cycling Camp

April 1-3, 2016

This three day spring training camp includes 180 miles of challenging base training with over 10,000 feet of climbing in the beautiful Shenandoah Valley and Massanutten Mountain. The camp is open to all competitive bike racers, triathletes and strong recreational road riders who are able to maintain a pace of 16+ mph for extended durations.  The fully supported rides will focus on building steady aerobic endurance and some moderate tempo pacing.  Camp coaches will give presentations and hold daily discussions on training and racing.  The camp registration fee of $599 includes housing, meals, coaching and ride support.  Single day riders with no overnight accommodations are welcome to attend ($100).

Registration is available at  *This is a USA Cycling permitted event requires all participants to have a current USA Cycling license or purchase a one day license for each day of camp.

The camp location is based at the Massanutten Resort in McGaheysville, VA 22840.

2 hr drive time from Richmond, VA & Washington, DC.

3 hr drive time from Baltimore, MD

4 hr drive time from Philadelphia, PA, Pittsburg, PA & Virginia Beach, VA

Daily Schedule Includes:

Friday, April 1st

12pm-1pm – Registration & Check-In

1pm-4pm – “Valley Ride” (45 miles)

4pm-5pm – Shower/Stretch

5pm-6pm – Dinner

6:30pm-8pm – Presentation: Training Intensity & Periodization

Saturday, April 2nd

7am-8am – Breakfast

8:30-9:30 – Presentation: Improving Climbing

10am-4pm – “Mass Mountain Ride” (85 miles)

4pm-5pm – Shower/Stretch

5pm-6pm -Dinner

6:30pm-8:00pm Presentation: Training & Racing Nutrition

Sunday, April 3rd

7am-8am – Breakfast

8:30-9:30 – Discussion:  Race Tactics

10am-1pm – “Valley Ride” (50 miles)

1-2pm – Shower/Stretch

2pm –  Check-Out