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
12:30-RestaurantLunch
19:00-RestaurantDinner
SWIM - 50m Pool16:00-17:30
18:00 - ReceptionFacilities Visit
20:00-AuditoriumAll PARTICIPANTS
21:00-Meeting RoomMeeting - All STAFF
22:00-GOOD NIGHT
12:30-RestaurantLunch
07:30-RestaurantBreakfast
SWIM - 50m Pool09:00-10:30
Dependingon DEPARTURES
BIKE OR RUN
13:00-RestaurantLunch
14:00-RESTROOMS
15:00Lobby
VISIT
PROGRAM
22:00 - Arrival
08:30-RestaurantBreakfast
SWIM - 50m Pool6:15-8:00
Open Water Simulation
08:45BIKE
05:40-RestaurantSnack
05:40-RestaurantSnack
05:40-RestaurantSnack
SWIM Possibility6:30-7:30
07:30-RestaurantBreakfast
07:30-RestaurantBreakfast
07:30-RestaurantBreakfast08:00
CORDZ/VASA/CORE
SWIM - 50m Pool6:15-8:00
08:30-RestaurantBreakfast
08:00CORDZ/VASA/CORE
SWIM - 50m Pool6:15-8:00
08:30-RestaurantBreakfast
13:00-RestaurantLunch
13:00-RestaurantLunch
14:00-RESTROOMS
14:00-RESTROOMS
12:45-RestaurantLunch
12:30-RestaurantLunch
12:30-RestaurantLunch
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
19:00-RestaurantDinner
20:00-AuditoriumAll PARTICIPANTS
21:00-Meeting RoomMeeting - All STAFF
22:00-GOOD NIGHT
19:00-RestaurantDinner
20:00-AuditoriumAll PARTICIPANTS
21:00-Meeting RoomMeeting - All STAFF
22:00-GOOD NIGHT
19:00-RestaurantDinner
20:00-AuditoriumAll PARTICIPANTS
21:00-Meeting RoomMeeting - All STAFF
22:00-GOOD NIGHT
19:00-RestaurantDinner
20:00-AuditoriumAll PARTICIPANTS
21:00-Meeting RoomMeeting - All STAFF
22:00-GOOD NIGHT
19:00-RestaurantDinner
20:00-AuditoriumAll PARTICIPANTS
21:00-Meeting RoomMeeting - All STAFF
22:00-GOOD NIGHT
19:00 - RestaurantCLOSURE Dinner
21:00-AuditoriumAll PARTICIPANTS
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)
07:30-RestaurantBreakfast
12:30-RestaurantLunch
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
From 7:00-Fisio RoomHR + Boddy Weight
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
07:00-AuditoriumAll PARTICIPANTS
15:20-BarPick-up SNACK
15:20-BarPick-up SNACK
15:20-BarPick-up SNACK
15:20-BarPick-up SNACK
15:20-BarPick-up SNACK
15:20-BarPick-up SNACK
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