FULLY COACHED RETREAT, BASED ON
PRIMAL ENDURANCE PRINCIPLES OF TRAINING BALANCE, HOLISTIC APPROACHES AND FUN!
Aimed at group sizes 8-10 Triathletes and Triathlon Clubs
Tailored to your exact requirements and timing if the date below does not fit
2nd to 7th April 2019
This retreat is based on Primal Endurance foundations.
We will ensure that you have an enjoyable, stress free retreat in the Andalusian mountains, lakes and sea. The retreat will combine varied training, good sleep, relaxation, mindfulness, delicious primal food, MAF and HIIT training and fun activities.
Aimed at Athletes of all abilities
Food: Primal low carbohydrate and nutritious, never be hungry! The retreat will be based in an authentic Spanish villa with the ability to prepare Primal food in the kitchen or BBQ. The villa is a few meters away from a local shop that sells fresh meat, fish, vegetables, salads and more. It is also close to a very good vegetarian/vegan restaurant (it also serves steaks and fish so don’t worry!).
Training: MAF rides and runs on the coast, mountains for HIIT, swimming pool for video analysis, sea and lakes for swimming. Also, an opportunity to try yoga, Pilates, outdoor spin, Metafit HIIT, Bike FTP testing, run power, TRX, kettlebells, ViPR and more.
Fun: Zip line – 436 meters of fun! Canyoning, Climbing, beach volleyball, kayaking, SUP and more or trip to a Cross fit gym with obstacle course and weight training.
Sleep: Low light pollution and mountain air will ensure a long restful sleep
Wellness & Relaxation: Massage, Sports Massage, Manual Therapy from an Elite therapist, Foam roller workshop, Clinical hypnotherapy.
Primal Challenge: Lake based challenge involving cycling, swimming, SUP or kayak with BBQ afterwards.
Typical retreat is shown below but can be tailored to your exact needs.
Arrival and orientation.
Welcome, presentation of the week ahead, Q&A and bike set up.
Run in local area and/or guided tour of the village.
Group stretch session or foam roller workshop or a chance to try out TRX training.
8:00am: Open Air Spin Bike session.
9:30am Swim Stroke Analysis at the local 25m pool. Full swim stroke video analysis. Corrective drills.
Bike: Travel to coast and ride out to La Herradura and back to Algarrobo (MAF). For the adventurous they can cycle back up the mountain to Competa (HIIT) – 16km, 800m gain.
Yoga: If you have never done it before an ideal time to try it out.
Dinner and Evening talk: HRV and how it can improve your training.
8:00am: Metafit HIIT Class
9:30am Bike: Cycle to the coast via Velez Malaga and then on to Nerja for lunch
Swim: Sea swim from Burriana Beach to the Balcon and back.
Fun: A chance to try out various water sports.
Dinner in Nerja then travel back to Competa.
Choice of Zip line in Comares (longest one in Europe), Climbing, Kayoning or
trip to cross fit gym where you can try out an obstacle course and try different training techniques or
Dinner in Competa, evening talk on primal eating, recipe ideas and Q&A.
Primal Challenge Day at the Lake & BBQ.
Challenge based on cycling, swimming, kayaking, SUP etc.
Evening meal at local restaurant with awards of the week.
Pack and transfer to airport.
Nearest Airport: Malaga
Price: £399 - £499
Included in the retreat are:
Price is based on self-catering to enable Primal eating. Groceries and eating out are very cheap here and enables people to eat what they want.
Bike Hire (Road): €30 per day – full carbon and Ultegra group-set.
Bike Hire (MTB): €20 per day
E-Bike: €35 per day
Yoga: €50 per 1 hour session for 8 people
Pilates: €7 per 1 hour session per person
SUP: €15 per day
Kayak: €24 per day
Zip Line: €25 per go
Cross fit and obstacle course day: Full day instruction on the assault course, lunch and access to classes €65 per person.
Knife Throwing for two hours including tuition €25 per person.
Airport pick up POA dependant on group size.
MAF - MAF training was developed by Dr. Phil Maffetone to build a strong endurance based for running and other sports. In it's basic form it means training for a sustained period at 180-age which gives your MAF training heart rate.
Primal Eating - this is eating healthily to enable your body to become "fat adapted". In this state your body is more efficient and less reliant on carbohydrates as an endurance fuel source. The basics are no processed food, good sources of fat, lots of vegetables, nuts, berries, fish, meat and lowering intake of carbs like sugar, pasta, rice, potatoes and alcohol.
HIIT - High Intensity Interval Training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level. Metafit is ideal for your HIIT training sessions. Interval training stimulates several physiological changes that can lead to greater speed, and stamina. For example, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for a longer period of time before fatigue sets in. Interval training makes it easier to go farther and faster with more energy, and will also help with your other cardio activities, including hiking, biking, swimming and skiing.
HRV - Heard Rate Variablility is the physiological phenomenon of variation in the time interval between heartbeats. It is measured by the variation in the beat-to-beat interval. This can be measured by using a heart rate monitor and an app such as Elite HRV. This can be used to asses your stress levels. The main inputs are the sympathetic and the parasympathetic nervous system (PSNS) and humoral factors. Sympathetic is your fight or flight impulse and parasympathetic is your rest and digest component of your autonomic nervous system.
MSP - Maximal Sustained Power Training. A form of resistance weight training ideal for athletes.
PEM - Primal Essential Movements. These are a set of exercises which should be done a few times every week to keep your body strong and vital. The minimum strength and conditioning triathletes should be doing.
PRIMAL ENDURANCE STYLE TRIATHLON RETREAT
Train hard all year round in the mountains & on the coast