MFS GOA CAMP (May 1 – May 4)
“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/9cQkXVc7ZuYtVh6B7Camp Dates: May 1, 2024 to May 4, 2024
Contact Details:
Mobile-9703800504Email- askmenonfitness@gmail.com
Here is the high level schedule:
| Date | Time | Activity | Additional Remarks |
| 1st 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 | ||
| 2nd 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 | ||
| 3rd 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 | ||
| 4th 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-8:30am | Bike | 40Kms | |
| 8:30am-10:00am | Run | 10Kms | |
| 10:30am | Brunch followed by losing ceremony |
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