Notes: $ = this means money is needed for a cafe stop. Bring a few bucks. No athlete shall be required to ride, run or swim beyond his or her ability during the Advanced Base Camp. Helmets are compulsory on ALL bike rides.

Monday March 31st: Arrival Day. Please note the camp starts at 4pm!

Athletes arrive in Solvang (Hwy 101 to Hwy 246 East) and check in at the Meadowlark Inn on Hwy 246 one mile EAST of Solvang; unpack; build bikes; socialize! We will assist in building bikes.

Easy group run from the Meadowlark Inn on rolling hills (30 to 60 minutes)

6pm: Dinner at the Meadowlark Inn

6:45-7.45pm: Staff introductions; participant introductions; brief discussion concerning the week ahead.

Tuesday, April 1st: ‘Swim followed by an undulating beautiful ride’

6:30am: Depart Meadowlark Inn and stroll to Santa Ynez High School Swim Pool

6:45-7:45am: Swim Practice

7:30am-9am: Breakfast at the Meadowlark Inn breakfast room

9am – 10am: Bike assistance available

Tepusquet/Cat Canyon and Drum Canyon Ride ‘This is a long undulating tempo ride with two climbs’

10:15am: Mandatory ride briefing (please arrive ready to ride) SAG vehicles available for your spare gear

10:30am Ride (2 groups)

Group 1: (80-90 miles) Tepusquet, Cat Canyon – Los Alamos – Subway Stop ($) – Drum – HWY 246 – Solvang

Group 2: (70 – 80 miles) Cat Canyon – Drum Canyon – Los Alamos – Subway stop ($) – Drum – HWY 246 – Solvang

6pm: Dinner at the Meadowlark Inn

7pm: Seminar – Quantification of training led by Chuckie V and Peter Reid

Wednesday, April 2nd: ‘Aerobic run test and a ride to the beach’

6:30am: Depart Meadowlark Inn and jog to the Santa Ynez High School track

6:45-7:45am: Practical Run Seminar – The Run Aerobic Function Test

8:15am-9:45am: Breakfast at the Meadowlark Inn breakfast room.

Jalama Beach Ride ‘Challenging but one of the most scenic rides you’ll ever do!’

10am: Briefing for the day in the Meadowlark Inn; (please arrive ready to ride) SAG vehicles available for your spare gear

10:15am Depart for ride, group 1 on bikes, group 2/3 in SAG vans

Both groups: (80 miles) Ride from the Meadowlark and head West on HWY 246 through Solvang to Buellton. Turn left on Avenue of the Flags which becomes Santa Rosa Road. At the Santa Rosa Road/Hwy 1 intersection, turn left onto Hwy 1 south for 2 miles - turn RIGHT towards Jalama Beach (hilly route) - Arrive at Jalama ($)- Ride back to Santa Rosa Road/Hwy 1 intersection - RIGHT on Santa Rosa Road - turn onto Avenue of the Flags - RIGHT onto HWY 246 through Buellton and then Solvang, returning back to the Meadowlark Inn.

4:30pm Group stretching led by Cristi Shupe at the Meadowlark Inn

6pm: Dinner at the Meadowlark Inn

7pm: Q&A session around the camp fire at the Meadowlark Inn

Thursday, April 3rd: An easier day!

6:30am: Depart Meadowlark Inn and stroll to Santa Ynez High School Swim Pool

6:45-7:45am: Swim Practice

7:30am-9am: Breakfast at the Meadowlark Inn breakfast room

Extended Tour of Santa Ynez ‘Easy recovery sight-seeing day on the bike’

9:45am: Ride briefing

10am: Ride (50 miles)

1pm: Free afternoon!

6pm: Dinner at the Meadowlark Inn

7:00pm: Seminar led by Chuckie V and Peter Reid ‘10 weeks to an Ironman – A Practical Application’

Friday, April 4th: ‘Figueroa Mountain Day! (Hill climb or optional brick session)’

6:30am: Depart Meadowlark Inn and stroll to Santa Ynez High School Swim Pool

6:45-7.45am: Swim Practice

7:30 – 9am: Breakfast at the Meadowlark Inn/Santa Ynez Inn breakfast rooms

9:30am: Hand in transition and run gear to the SAG vehicles for the Fig Brick.

The Fig Climb/Brick ‘An epic climb that is 9 miles at 9% with a trail run near the top for an extra challenge. Twice anyone?’

9.45am: Ride briefing

10am: Group 1 departs the Meadowlark Inn.

10:15am: Group 2 departs the Meadowlark Inn.

Notes: SAG support will be available throughout the day. Please be sure to place your run shoes in the SAG vehicle (in an easily identifiable bag with your name on it) prior to departure of workout. There will be a 20 to 60-minute run immediately off the bike near the top of Figueroa Mountain Road (the run is on a Forest Service dirt road and is an out and back affair (uphill out/downhill back); the run is optional.

The route for both groups: Depart the Meadowlark Inn; take Alamo Pintado Rd to Los Olivos - Cross Hwy 154 onto Figueroa Mountain Road; ride past Michael Jackson's Neverland Ranch- a mile later you'll start up The FIG on a 22% grade! (Be sure to enjoy the views! The climb soon mellows out.) - At the top we'll take Figueroa Mountain Road back down to the start of the run - after the run we'll descend the remainder of The FIG and retrace our route back to Los Olivos, where we'll stop at the cafe on the way home. For the pure cyclists amongst you, Chuckie will lead you over the top of the climb and down the other side past Cuchama Saddle to then turn around to climb the back side of the Fig back up to the top.

4:30pm Group stretching led by Physical Therapist Cristi Shupe at the Meadowlark Inn

6:00pm: Barbecue

Saturday, April 5th: ‘Choose either a long run or one last hill climb on the bike’

6:45am: Depart Meadowlark Inn and stroll to Santa Ynez High School Swim Pool

7am- 8am: Swim Practice

8 – 9:30am: Breakfast at the Meadowlark Inn/Santa Ynez Inn breakfast rooms

11am: Long Run at Long Canyon

OR:

11am: Refugio Hill Climb (Chuckie will lead a group up this climb that goes from sea level to 4000 plus feet)

2pm: Easy 2 hour spin to Nojoqui Falls for those who did the long run

4pm: Pack up bikes (Please ask for assistance if you need, we are happy to help)

6pm: Pre-dinner get-together to watch the video of the week!

7pm: Dinner at a restaurant in the valley

Sunday, April 6th:

7:30am: An optional run/jog will take place for those whose travel plans permit.

7:30am – 10am: Breakfast at the Meadowlark Inn in the breakfast room.

9am: Airport Shuttles to Santa Barbara Airport begin