MFS GOA CAMP (May 4 - May 7)
"Are you often injured?"
"Seeking to improve your time?"
"Do it the right way !!"
"Learn the ABC's of setting goals and achieving them."
Join MFS Boot Camp under the guidance of Coach Sunil Menon:
- An Ironman Certified Coach (2015)
- A Boston Qualifier
- An Ironman Finisher
- An author of "Fuel your body naturally"
- A certified Buteyko Breathing instructor
Open for all amateur athletes from beginners to advanced Triathletes to Marathoners.
What: MFS GOA Camp
Venue: International Centre Goa, Dona Paula(ICG-Dona Paula)- https://goo.gl/maps/9cQkXVc7ZuYtVh6B7
Camp Dates: May 4, 2023 to May 7, 2023
Contact Details:
Mobile-9703800504
Email- askmenonfitness@gmail.com
Camp Details:
| Date | Time | Activity | Additional Remarks |
| 4th May | 2:00pm-4:00pm | Camp Begins | |
| 2:00pm-4:00pm | Introduction | ||
| Rules and etiquettes | |||
| Expectation setting | |||
| 4:00pm-5:00pm | Tea Break | ||
| Informal meet and greet | |||
| 5:00pm-6:30pm | Open water session | Swim at Bambolim beach | |
| 7:00pm-8:00pm | Recovery session | Qi Gong and breathing techniques | |
| 8:00pm-9:00pm | Dinner | Informal chat/music/relaxation/meditation | |
| 09:00- | Bedtime | ||
| 5th May | 5:30am-6:00am | Warm-up | |
| 6:00am-7:15am | Running techniques | ||
| 7:30am-9:30am | Open water session | Swim at Bambolim beach | |
| 9:30am-10:30am | Breakfast | ||
| 10:30am-11:30 | Bike techniques | ||
| 11:30am-13:30pm | Pool session | Swimming drills and form | |
| 1:30pm-2:30pm | Lunch | ||
| 2:30pm-3:00pm | Transition practice | Transition from T1 and T2 | |
| 3:00pm-4:30pm | Pool session | Swimming drills and form | |
| 4:30pm-5:00pm | Tea Break | ||
| 5:00pm-6:30pm | Open water session | Swim at Bambolim beach | |
| 7:00pm-8:00pm | Recovery session | Massage techniques | |
| 8:00pm-9:00pm | Dinner | Informal chat/music/relaxation/meditation | |
| 9:00pm- | Bedtime | ||
| 6th May | 5:30am-06:00am | Warm-up | |
| 6:00am-7:15am | Bike ride | ||
| 7:30am-9:30am | Open water session | Swim at Bambolim beach | |
| 9:30am-10:30am | Breakfast | ||
| 10:30am-11:30 | Nutrition session | ||
| 11:30am-13:30pm | Pool session | ||
| 1:30pm-2:30pm | Lunch | ||
| 2:30pm-3:00pm | Transition practice | Transition from T1 and T2 | |
| 3:00pm-4:30pm | Pool session | Swimming drills and form | |
| 4:30pm-5:00pm | Tea Break | ||
| 5:00pm-6:30pm | Open water session | Swim at Bambolim beach | |
| 7:00pm-8:00pm | Recovery session/Swim analysis | Swim analysis | |
| 8:00pm-10:00pm | Dinner & Camp fire | ||
| 10pm- | Bedtime | ||
| 7th May | 5:00am-06:00am | Triathlon set-up | Setting up transition area at beach |
| 6:00am-7:00am | Swim | Cut-off time 1.5km/1hr | |
| 7:00am-9:30am | Bike | 40Kms | |
| 9:30am-10:30am | Run | 10Kms | |
| 11:00am-12:00 | Camp closing ceremony | ||
| 12:00pm | Camp closes |
Items to carry for the Camp
| Item | Discipline | Link | Remarks |
| Massage Ball | Recovery | https://www.decathlon.in/p/8389644/massagers/500-small-massage-ball-black | |
| Yoga Mat | All | https://www.decathlon.in/p/8400768/yoga-mats/essential-beginner-yoga-mat-4mm-blue | |
| Swimming Cap | Swim | https://www.decathlon.in/p/8511534/swim-caps/100-thin-silicone-swim-cap-grey | Required |
| Swim goggles | Swim | https://www.decathlon.in/p/5998369/swimming-goggles-masks/swimming-goggles-xbase-l-clear-lenses-black | Required |
| Swim Trunks | Swim | Required | |
| Running Shorts | Run | ||
| Cycling shorts | Bike | ||
| Running Top | Run | ||
| Dry fit Cap | Run | ||
| Sunglasses | Run/Bike | ||
| Sunscreen | All | ||
| Sipper | All | ||
| Garmin watch | |||
| Energy Bars | All | ||
| Beach Towel | Open Water | ||
| Tow Float | Open Water | https://www.amazon.in/Phenovo-Swimming-Swimmers-Kayakers-Triathletes/dp/B07JQV1TKG/ref=asc_df_B07JQV1TKG/ | Required if you are planning to swim in the lake |
| Mosquito repellent | All | ||
| Notebook & Pen | All | ||
| Slippers | All | ||
| Running shoes | All | Trail running shoes if you have one. | |
| Bike | Bike | If you wish to practice on your bike else we will help you rent a bike in Goa subject to availability. | Optional |
| Race Belt | All | https://www.amazon.in/TRUEREVO-Number-Running-Marathon-Triathlon/dp/B07WJVCBWW/ref=sr_1_1 |
Team MFS