Notes: No athlete shall be required to ride, run or swim beyond his or her ability during the Spring Fling Camp. Helmets are compulsory on all bike rides, even the short jaunt to the pool and/or rides to the store. Please note we will have massage therapists available each camp day from 4pm onwards. A sign up sheet will be available at the front desk area of the Meadowlark Inn from Friday March 12, 2010. Payment must be made at the time of the massage.

Sunday, March 14: Arrival Day, Swim and Introductions

Arrival day. For those who have not participated in the Solvang Century the day before, athletes arrive in Solvang (Hwy 101 to Hwy 246 East) and check in at the Meadowlark Inn (or overflow hotel), one mile east of Solvang on Hwy 246. Unpack, build bike, socialize!

4pm - 4:15pm: Meet at the Meadowlark Inn for brief introductions

4:15pm: Walk to the pool as a group

4:30pm - 5:30pm: Swim at the Santa Ynez High School Pool. Goal of the session to loosen the legs up after the Century the day before and/or traveling to the camp.

6pm: Dinner at the Meadowlark Inn

7pm: Staff & participant introductions; brief discussion concerning the week ahead.

Monday, March 15: Kick-Off Bike and Run Day

7:30am - 9:00am: Breakfast at the Meadowlark Inn

8:00am - 9.45am: Bike assistance available

10:00am: Ride briefing at the Meadowlark Inn

10:15am: Ride! (3 separate groups)

Group 1 ~ Cat Canyon Loop (64 miles)

Group 2 ~ Drum Canyon Loop (46 miles/75 km)

Group 3 ~ Drum Canyon Loop (39/46 miles/75 km)

3:30pm: Run - Vineyard Run 45 min, 60 min. Scenic, hilly run

5:15pm: Seminar

6pm: Dinner at the Meadowlark Inn

7pm: Seminar by guest speaker

Tuesday, March 16: Ride to the Beach!

6:30am: Depart Meadowlark Inn and stroll to the high school pool (bring a towel)

6:45am - 7:45 am: Swim practice at the high school pool

8:00am - 9:45 am: Bike assistance available

8:00am - 9:00 am: Breakfast at the Meadowlark Inn

9:15am: Ride briefing at the Meadowlark Inn

9:30am: Ride! (3 separate groups)

Group 1 ~ Jalama Beach and back via Santa Rosa Road (82 miles)

Group 2 ~ Jalama Beach and back via Santa Rosa Road (82 miles)

Group 3 ~ Jalama Beach & back to Santa Rosa Road / Hwy 1 junction. Start at the Santa Rosa Road / Hwy 1 intersection (34 miles/55km) $

5:00pm: Group Stretching Session

4:00pm: Introductory meeting for the 'part camp week athletes' who have just arrived at the camp

5:00pm: Group Stretching Session

6:15pm: Dinner at the Meadowlark Inn

7:30pm: Q and A session around the camp fire with coaches

Wednesday, March 17: The Aerobic Day and a visit to Kalyra Winery!

6:45am: Meet at the entrance of the Meadowlark Inn to jog to the high School all weather track.

7:00am: Group aerobic run session on track and running drills

8:15am - 10am: Breakfast at the Meadowlark Inn

8:30am - 10:30am: Bike assistance available

10:30am: Ride briefing

10:45am: All groups - Tour of the Santa Ynez Valley (30-50 miles) Aerobic ride including bike drills

1pm - 5:45pm: Free afternoon

5:45pm: Depart the Meadowlark Inn toward Kalyra Winery, via vehicular means. Turn right out of the Meadowlark, turn right onto Refugio Road. The winery is a mile down Refugio, on the right.

6pm: Barbecue and Wine Tasting at Kalyra Winery; sport your nicest attire!

Thursday, March 18: Swim and the Fig Brick!

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

8:00am - 9.45am: Bike assistance available

8:30am: Load SAG vehicles with your Fuelbelt and Summit bags.

8:45am: Briefing for the day: 'THE FIG' brick (45-mile/72km bike; 4-mile/6.5km run) The Fig climb is 9 miles at 9% grade.

9am: Group 3 departs the Meadowlark Inn

9:30am: Group 1 and 2 depart the Meadowlark Inn SAG available throughout the day.

4pm onwards: Free afternoon/evening to explore Solvang and a restaurant of your choice. (We can give recommendations upon request).

Friday, March 19: Long Run and Nojoqui Falls Easy Recovery Ride OR Short climbs ride for the pure cyclists

6:30am: Depart Meadowlark Inn and stroll to the high school pool (bring a towel)

6:45am - 7.45am: Swim practice at the high school pool

7:30am - 9:00am: Breakfast at the Meadowlark Inn

8:00am - 9:15am: Bike assistance available

9am: The day's briefing

9:15am Groups depart... Short Climbs Ride option ~ (52 miles) - three main short climbs. Long Run option - Refugio Road towards Broadcast Peak from the valley side and back

2pm: Groups 2 and 3 Recovery Ride to Nojoqui Falls and back (19-miles/31km or less) small chain ring only

4pm: Group stretching at the Meadowlark Inn

5:15pm: Bike maintenance seminar - getting your bike race ready including tips on packing your bike

6pm: Dinner at the Meadowlark Inn

Saturday, March 20: The Long Day to End!

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

8:00am - 9.45am: Bike assistance available

9:15am: Ride briefing at the Meadowlark Inn. Group 3: Load bikes into SAG vehicles.

9:30am: Ride! (3 separate groups)

Group 1 ~ Tepusquet ride out and back (95 miles)

Group 2 ~ Tepusquet ride out and back (95 miles)

Group 3 ~ Tepusquet ride one way to the top of the climb (48 miles)

4pm: Bike packing. Assistance available if needed

6pm: Wine and cheese at the Meadowlark Inn

6:45pm: Video presentation of the camp week

7:30pm: Dinner at a local restaurant in Santa Ynez

9pm: More wine follows and of course 'The Maverick!'

Sunday, March 21: Departure Day!

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

Airport shuttles begin at 9am...

10am: Optional run if your travel plans permit!