by Russ Cox

Half the athletes I know are away in warmer climes enjoying a training camp. I'm stuck at home, enjoying the spring weather, but surrounded by distractions. I'll admit, I'm jealous. I won't escape my familiar training routes until May, but I don't see why that should stop me joining in the training camp fun.

I highly value camps. They've been major stepping stones in my athletic progress, providing a huge fitness boost that carries forward; a kick-start to the year after the winter doldrums. They're an opportunity to stretch myself and push limits by stepping outside my comfort zone. With careful recovery I soon reap the rewards.

But here I am in the UK. The bitterly cold winter is a memory replaced by a little sun, a little warmth and of course a little rain. It's not the tropics, but it's good enough to train in. If I can't go to a training camp, then I'll bring the training camp here. A week at home applying all the principles that make a good camp, focused on training hard.

What is the essence of a good training camp? What can I do to bring that to my home?

Preparation
The volume of work done during a camp is a shock to the system, but I want it to be a well managed shock. Preparation makes that a much easier prospect. Consistent weeks of training with an emphasis on volume will give my body a hint of what's to come. Following that with an easier week leading into the camp ensures I'm fresh for the testing time ahead. My first step in preparing for a camp at home is making sure I'm fit enough for my objectives.

Set a Challenge
Without a challenge it's just another training week. A target keeps my motivation up as fatigue builds. Using a points system or distance goals: the form doesn't matter so long as it pushes me on. My homemade training camp is about bike volume, but also consistency across all three sports. The hours will be long and my aim is to swim, bike and run every day. It's been a while since I've managed that.

Lose the Distractions
Leaving the world behind is a major benefit of a camp. You'll have nothing to do but train. It's also the most difficult aspect to bring home. On a camp, life is squeezed in around training; at home the opposite is true. It's only seven days. I'll turn the computer and TV off; let friends and family know I'm busy; when I'm not training my feet will be up and I'll be in bed by 9 p.m. It takes a little more discipline, but will have a huge impact on my week.

Find a Friend
Suffering is best shared. Training with others raises my game; the competitive edge creeps in and the pace picks up. Always racing in training isn't advisable, but for a week of camp I want that extra push. As fatigue builds and training gets harder the camaraderie will keep me going. I've roped in a friend to help me along and ensure I live up to my aims. No excuses!

Take the Opportunity
The goal is to stretch myself -- it should not be easy. I have to embrace the challenge and take every opportunity to train. I may be at home, but I can make the effort to go further afield. A trip to the nearest 50m pool or a track session; this is a chance to break from my normal routine. I'm not just looking to train more, I'm looking to train differently.

Aftermath
When it's all over I'll take the time to recover with both a physical and mental break and indulge a little. Carefully absorbing the affects of the camp is as important as the training I've done. Following Epic Camps, I've felt incredibly unfit; an easy spin on the bike was hard work. I kept active, but never pushed myself. The recovery period is a chance to catch-up on everything that's been neglected during the week.

My homemade camp is all set for the end of March. I've planned my routes, set myself goals, found a training partner and warned friends I'll be busy. It doesn't have the sun or new places to explore, but does have all the important aspects of a camp. There is no reason those of us stuck at home can't enjoy the benefits of a training camp.

Russ is a full-time triathlete and endurance coach who has raced and trained around the world. His Trains, Travels blog focuses on endurance triathlon training from an athlete's perspective, covering topics such as nutrition, training, psychological preparation and what to do during taper and recovery.