Rio Maior Sports Center- Portugal 1st 9 September …...Rio Maior Sports Center- Portugal 1st th – 9 September 2013 ITU World Junior and U23 Camp TRIATHLETES Category Family Name

Rio Maior Sports Center- Portugal 1st – 9th September 2013

ITU World Junior and U23 Camp

TRIATHLETES Category Family Name First Name Country Sex Date of Birth

1 Junior Condeço Luísa POR F 26/03/1996

2 Junior Bronze Dos Santos Melanie POR F 07/12/1995

3 Junior Chang Chia Chia TPE F 19/06/1995

4 Junior Ramos Ana POR F 07/02/1995

5 Junior Brown Laurelle ZIM F 18/10/1994

6 Junior Milos Tea CRO F 10/09/1994

7 U23 Beisaron Fanny ISR F 03/09/1992

8 U23 Antillon Vasquez Deborah GUA F 02/02/1990

1 Junior Tomin Milan SRB M 19/07/1996

2 Junior Kaplan Jaka SLO M 30/04/1996

3 Junior Kamingip Casmer PNG M 03/07/1995

4 Junior Luís David POR M 27/05/1995

5 Junior Atlan Ali TUR M 28/03/1995

6 Junior Aparicio Chanquin Angel Jose GUA M 23/09/1994

7 Junior Oge Sabri TUR M 20/08/1994

8 Junior Nobre Alexandre POR M 17/05/1994

9 Junior Yonah Amitai ISR M 23/04/1994

1 U23 Meden Matija SLO M 04/07/1993

2 U23 Khaled Mohamed EGY M 18/03/1992

3 U23 Barraza Felipe Rojas CHI M 20/12/1991

4 U23 Sin Soung Geun KOR M 30/10/1991

5 U23 Chicano John Leerams PHI M 10/06/1991

6 U23 Palma Pedro POR M 09/09/1990

7 U23 Lee Chou-Yen TPE M 12/01/1990

8 U23 Stojanovic Ognjen SRB M 24/01/1990

MENTORED COACHES

HUANG Yen-Lin TPE M

CAMPOS André POR M

ONARAN Mert TUR M

ZILBERMAN Uri ISR M

MARQUES Duarte POR M

WAFIA Otto PNG M

LECUMBERRI VINAGRE Ana Maria CHI F

SALVADOR Bruno POR M

FISSORE Francesco SLO M

SAAD Tarek EGY M

Gender Family Name First Name Country

ITU TEAM/STAFF

Family Name First Name Title / Role Country Gender

CSOVELYAK Zita ITU Development HUN F

CARVALHO Ana Massage Therapist POR F

NOGUEIRA Susana Physiotherapist POR F

DA COSTA João Massage Therapist POR M

DIAS Ricardo Physiotherapist POR M

SOUSA Marco Bike Mechanic POR M

ERDOSI Tamas ITU Media HUN M

PASZTOR Krisztian ITU Media HUN M

LUNDIN Fredrik Head Coach/Swim SWE M

ALFONSO Andreu Head Coach/Bike ESP M

BIJUK Zeljko Head Coach/Transitions CRO M

SANTOS Sergio Lead Head Coach/Run POR M

SCHEDULE

06:00 06:30

06:30 07:00

07:00 07:30

07:30 08:00

08:00 08:30

08:30 09:00

09:00 09:30

09:30 10:00

10:00 10:30

10:30 11:00

11:00 11:30

11:30 12:00

12:00 12:30

12:30 13:00

13:00 13:30

13:30 14:00

14:00 14:30

14:30 15:00

15:00 15:30

15:30 16:00

16:00 16:30

16:30 17:00

17:00 17:30

17:30 18:00

18:00 18:30

18:30 19:00

19:00 19:30

19:30 20:00

20:00 20:30

20:30 21:00

21:00 21:30

21:30 22:00

22:00 22:30

PROGRAM

31-AUG-2013

TuesdaySaturday Sunday Monday

08-SEP-2013 09-SEP-2013

Saturday

01-SEP-2013 02-SEP-2013 03-SEP-2013 04-SEP-2013 05-SEP-2013 06-SEP-2013 07-SEP-2013

MondayWednesday Thursday Friday Sunday

ARRIVALSALL DAY

DEPART.ALL DAY

19:00-RestaurantDinner

22:00-GOOD NIGHT

RUN - TRANSITION

08:00CORDZ/VASA/CORE

20:00-Meeting RoomMeeting - All STAFF

12:30-RestaurantLunch

ARRIVALSMORNING

08:00-RestaurantBreakfast



SWIM - 50m Pool16:00-17:30

18:00 - ReceptionFacilities Visit

20:00-AuditoriumAll PARTICIPANTS


22:00-GOOD NIGHT



SWIM - 50m Pool09:00-10:30

Dependingon DEPARTURES

BIKE OR RUN


14:00-RESTROOMS

15:00Lobby

VISIT

PROGRAM

22:00 - Arrival


SWIM - 50m Pool6:15-8:00

Open Water Simulation

08:45BIKE

05:40-RestaurantSnack



SWIM Possibility6:30-7:30



07:30-RestaurantBreakfast08:00

CORDZ/VASA/CORE

SWIM - 50m Pool6:15-8:00


08:00CORDZ/VASA/CORE

SWIM - 50m Pool6:15-8:00




14:00-RESTROOMS

14:00-RESTROOMS




13:30-RESTROOMS

SWIM - 50m Pool16:00-17:30

SWIM - 50m Pool16:00-17:30

SWIM - 50m Pool16:00-17:30

08:45BIKE

09:45BIKE




22:00-GOOD NIGHT




22:00-GOOD NIGHT




22:00-GOOD NIGHT




22:00-GOOD NIGHT




22:00-GOOD NIGHT

19:00 - RestaurantCLOSURE Dinner


22:00-GOOD NIGHT

13:30-RESTROOMS

13:30-RESTROOMS

18:00-19:0021:00:23:00

Fisio Room-Massage

18:00-19:0021:00:23:00

Fisio Room-Massage

15:20-BarPick-up SNACK

Take awaySnack

RUN - TRACK10:00

RUN - TRACK09:00

RUN - TRANSITION

18:00-19:0021:00:23:00

Fisio Room-Massage

18:00-19:0021:00:23:00

Fisio Room-Massage

09:00 - Lobby

SWIM - OPEN WATER

(Small LAke Salinas)



18:00-19:0021:00:23:00

Fisio Room-Massage

RUN - 16:30

13:30-RESTROOMS

18:00-19:0021:00:23:00

Fisio Room-Massage

RUN - 16:30

09:45BIKE

16:30 - ChoiceBIKE or 2nd RUN

From 7:00-Fisio RoomHR + Boddy Weight



SWIM Possibility16:00-17:30

RUN - 10:00

11:00-STRETCH

11:30-CRIO11:30-STRETCH

12:00-CRIO TRANSITION DRILLS TRANSITION DRILLS

Arrival ITU PresidentMARISOL CASADO








Training Camp General Rules • Program schedule will be strictly followed. Any changes will be announced • 22:00 – 07:00 Absolut silence facilities • No food or drink in the rooms • Keep the rooms organized • Be at the swimming pool 20’ before the Start of the Session – Enter Water Time • Be 5’ minutes before any Run or Bike Session in front of the Center • Be 5’ minutes before massage schedule in the Physio room • Immediately report any sign of illness or injury • Always ride with contact cards and mobile phone • Laundry Service: Bags with your name given to the laundry room • Bike Storage: Please keep bike storage in proper standards (Helmets and Cycling

Shoes in rooms) • No bikes or bike parts In the rooms / No bike cleanings with bathroom towels • 2 filtered water points for your bottles (under reception stairs / bike Storage 1) • Bike Mechanic in the bike Storage Room. Bike parts changes at your own cost • Use ITU/Taymory gear always you can

SWIM Intensities Chart / Zones

RUN Intensities Chart / Zones

Zones Name % Max. HR Blood

Lactate

Zone 1

(AI) Regeneration Aerobics under 75%

under de 2mmol

Zone 2

(AII) Endurance Aerobics 75-84%

1,0-3,0

mmol/l

Zone 3

(AIII) Intensive Aerobics 82-89%

1,5-3,5

mmol/l

Zone 4

(LAN)

Aerobic Capacity

Anaerobic “Threshold” 89-93%

2,5-5,5

mmol/l

Zone5

(Vo2max.) Aerobic Power over 92% 4,5-7,0 mmol/l

Zone 6

(LAC)

Anaerobic Capacity

Lactate Tolerance Not considered

over 7,0 mmol/l

RUN Intensities Chart / Perception

Zones Name Intensity Perception

Zone 1

(AI) Regeneration Aerobics Recovery / Warm Up

VERY EASY

EASY

Zone 2

(AII) Endurance Aerobics Usual Endurance Sessions

EASY

MEDIUM

Zone 3

(AIII) Intensive Aerobics Typical LD Intensity

MEDIUM

HARD

Zone 4

(LAN)

Aerobic Capacity

Anaerobic “Threshold”

Aprox 1h00 Maximum Average Speed (15km)

HARD

VERY HARD

Zone5

(Vo2max.) Aerobic Power

3km Maximum Average Speed

VERY HARD

Close to MAX

Zone 6

(LAC)

Anaerobic Capacity

Lactate Tolerance

Almost MAX for the Distance

MAX

But Short

Monday – 2nd September Schedule

• 06:50 – General Meeting – All Participants – Information - Auditorium • 07:30 – Breakfast - Restaurant • 08:45 – BIKE Session – Front Training Center • Around 10:45 – Arrival ITU President Marisol Casado • 10:30 – 11:00 – Transition BIKE-RUN (Brick) • 11:55 – All participants in Auditorium – Official Opening Ceremony - UNIFORMS

• ITU PRESIDENT • PORTUGUESE SECRETARY OF STATE FOR SPORTS • PORTUGUESE OLYMPIC COMMITTEE PRESIDENT • RIO MAIOR CITY MAYOR • PORTUGUESE TRIATHLON FEDERATION PRESIDENT

• 12:45 – Lunch – Restaurant • 13:45 – Rest – Rooms • 15:20 – Pick-up Snack – Bar • 16:00 – SWIM – 50m Swimming Pool • 18:00 – Massage – Physiotherapy Room – Check schedule • 19:00 – Dinner – Restaurant • 20:00 – General Meeting – Auditorium • 21:00 – Meeting Head Coaches and Mentored Coaches • 21:00 – 23:00 - Massage – Physiotherapy Room – Check schedule • 22:00 – Good Night - Rooms

Tuesday – 3rd September Schedule

• 05:40 – Pick-up Snack – Bar • 06:15 – SWIM – 50m Swimming Pool • 07:45 – Cordz/Vasa/Core – Swimming Pool Rooms • 08:30 – Breakfast - Restaurant • 10:00 – RUN Session – Front Training Center – Go to Track • 12:00 – Cryotherapy (iced bath) - SPA • 13:00 – Lunch – Restaurant • 14:00 – Rest – Rooms • 15:20 – Pick-up Snack – Bar • 16:30 – BIKE or RUN Recovery Session – Choice – Front of Training Center • 18:00 – Massage – Physiotherapy Room – Check schedule • 19:00 – Dinner – Restaurant • 20:00 – General Meeting – Auditorium • 21:00 – Meeting Head Coaches and Mentored Coaches • 21:00 – 23:00 - Massage – Physiotherapy Room – Check schedule • 22:00 – Good Night - Rooms

Wednesday – 4th September Schedule

• 07:00/07:10/07:20 – Rest Heart Rate / Body weight - Lab • 07:30 – Breakfast - Restaurant • 08:45 – Bike - Front of Training Center • 10:30 – 11:30 – Transition BIKE-RUN (Brick) • 12:30 – Lunch – Restaurant • 13:30 – Rest – Rooms • 15:20 – Pick-up Snack – Bar • 16:00 – SWIM – 50m Swimming Pool • 18:00 – Massage – Physiotherapy Room – Check schedule • 19:00 – Dinner – Restaurant • 20:00 – General Meeting – Auditorium • 21:00 – Meeting Head Coaches and Mentored Coaches • 21:00 – 23:00 - Massage – Physiotherapy Room – Check schedule • 22:00 – Good Night - Rooms

Thursday – 5th September Schedule

• 05:40 – Pick-up Snack – Bar • 06:15 – SWIM – 50m Swimming Pool • 07:45 – Cordz/Vasa/Core – Swimming Pool Rooms • 08:30 – Breakfast - Restaurant • 09:45 – BIKE Session – Front Training Center • 11:30-12:30 – Transition Drills • 13:00 – Lunch – Restaurant • 14:00 – Rest – Rooms • 15:00 – Pick-up Snack – Bar • 15:10 – BUS – VISIT to LISBON / Dinner in LISBON • 23:00 – Expected arrival time to Training Center- Rooms

Friday – 6th September Schedule

• 07:00/07:10/07:20 – Rest Heart Rate / Body weight - Lab • 07:30 – Breakfast - Restaurant • 09:30 – RUN Session – Front Training Center – Go to Track • 11:00 – STRETCH Session – Pool GYM • 11:30 – 12:00 – Cryotherapy (iced bath) - SPA • 12:30 - Lunch – Restaurant • 13:30 – Rest – Rooms • 15:20 – Pick-up Snack – Bar • 16:00 – SWIM – 50m Swimming Pool • 18:00 – Massage – Physiotherapy Room – Check schedule • 19:00 – Dinner – Restaurant • 20:00 – General Meeting – Auditorium • 21:00 – Meeting Head Coaches and Mentored Coaches • 21:00 – 23:00 - Massage – Physiotherapy Room – Check schedule • 22:00 – Good Night - Rooms

Saturday – 7th September Schedule

• 05:40 – Pick-up Snack – Bar • 06:15 – SWIM – 50m Swimming Pool • 07:45 – Cordz/Vasa/Core – Swimming Pool Rooms • 08:30 – Breakfast - Restaurant • 09:45 – BIKE Session – Front Training Center • 11:30-12:30 – Transition Drills • 13:00 – Lunch – Restaurant • 14:00 – Rest – Rooms • 15:20 – Pick-up Snack – Bar • 16:30 – RUN Session – Front Training Center • 18:00 – Massage – Physiotherapy Room – Check schedule • 19:00 – Dinner – Restaurant • 20:00 – General Meeting – Auditorium • 21:00 – Meeting Head Coaches and Mentored Coaches • 21:00 – 23:00 - Massage – Physiotherapy Room – Check schedule • 22:00 – Good Night - Rooms

Sunday – 8th September Schedule

• 07:00/07:10/07:20 – Rest Heart Rate / Body weight - Lab • 07:30 – Breakfast - Restaurant • 09:00 – OPEN WATER SWIM –Training Center Lobby – Take Wetsuit • 12:30 - Lunch – Restaurant • 13:30 – Rest – Rooms • 15:20 – Pick-up Snack – Bar • 16:30 – RUN Session – Front Training Center • 18:00 – Massage – Physiotherapy Room – Check schedule • 19:00 – Dinner – Restaurant • 20:00 – General Meeting – Auditorium • 21:00 – Meeting Head Coaches and Mentored Coaches • 21:00 – 23:00 - Massage – Physiotherapy Room – Check schedule • 22:00 – Good Night - Rooms

Monday – 9th September Schedule

• 06:30 – SWIM Possibility 1 – (for those who will travel soon) • 07:30 – Breakfast - Restaurant • 09:00 – SWIM Possibility 2 – (for those who will travel later) • 10:30 – BIKE or RUN Possibility • 12:30 - Lunch – Restaurant • 19:00 – Dinner – Restaurant

Rio Maior Sports Center- Portugal 1st 9 September …...Rio Maior Sports Center- Portugal 1st th – 9 September 2013 ITU World Junior and U23 Camp TRIATHLETES Category Family Name

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