Since early January, I've been soaking up the sun in Gran Canaria for a training camp. Three weeks of swim-bike-run bliss—yes, please! I started out with a week of structured training alongside my partner, focusing on intensity and key workouts. Then, I switched gears for a week of adventure and mileage with my dad in the beautiful (and slightly cooler) North of the island. Finally, I wrapped things up with a week of quality sessions by the coast, joined by some awesome friends.
This camp was all about preparing for Ironman South Africa in March, making it the perfect time to ramp up my endurance, get some sea swims in, and smash out some solid sessions in a place that’s as gorgeous as it is challenging.
Having done my fair share of training camps over the years, this one definitely stands out as the first real “Pro training camp” vibe. It’s all about focusing on preparing, recovering, and optimizing for peak performance—starting with the goal of being in top form for the 2025 season. The best part? I’ve made it through this camp injury-free, healthy, and mentally recharged. Success!
So, if you’re planning your own training camp, here are my top tips to make it truly epic:
1. Pick the Right Location
Training camps should be low-fuss, so avoid complicated logistics and unnecessary travel. We picked Gran Canaria for its reliably sunny weather in January, world-class cycling routes, plenty of sea swimming options, and all the extra facilities like outdoor pools, tracks, and gyms. Also, steer clear of party hotspots where you’ll end up hearing bass-heavy beats until 2 AM (not ideal when you need your sleep!). We chose to stay one week in Maspalomas, the second week in several locations in the North near Moya and Guía, and the last week in Bahía Feliz.
2. Find the Sweet Spot with Mileage & Intensity
Training camp is all about pushing your limits, but remember—it’s not about going full hero mode every day. The goal is to boost your fitness without burning out or risking injury. Stick to increasing your mileage by 20-30% max, and keep it manageable. Focus on proper fuelling, prep, and recovery in between. Trust me, your fitness will skyrocket if you nail the recovery as much as the work.
As an example, I have been doing some quite challenging sessions, like long runs with hard threshold work, or long rides with several long hill efforts - but in both cases these were preceded and followed by easier days. These sessions also didn't come out the blue, but built on key sessions I've been doing back in the UK during winter.
3. Fuel. Sufficiently. Pre and post-session.
I cannot stress this enough: eat like you’re preparing for an Olympic gold medal. When you’re training hard, your calorie consumption will go through the roof, so plan your meals and snacks like a pro. Personally, I love self-catering accommodations because I get to control what’s on the menu and fuel up whenever I need. Always have snacks on hand—bananas and dates are my go-to for quick energy, especially on those 2-hour rides.
4. Think Twice About Bringing Your Bike
Bringing your own bike can seem like the smart choice, but trust me, it can be a pain. The hassle of transport, the risk of damage, or dealing with shifting issues is enough to make you rethink. Renting a local bike (or even an e-bike for some extra speed) might be a better option. Just make sure you’ve got the right tools with you, and know where the nearest bike shop is, in case you need a quick fix.
5. Hydrate Like You Mean it.
If you’re training in hot weather, electrolytes are your best friend. They’ll keep you hydrated, boost your performance, and help you recover faster. I even take my hydration game to the next level by doing 45-minute runs with a little backpack and a flask—because why not stay fueled while you’re crushing those miles?
6. Sleep & recover like a baby
Great sleep will glue your training camp together, so make it a priority. If you don't have to, avoid waking up early and give your body the time it needs to wake up. The few extra hours will do wonders and improve your energy levels during the day. Also try to create a conducive sleep environment - with good bedding, ventilation and a dark room. (this might mean a trip to reception or to your landlord with some special requests). I also try and schedule purposeful downtime before sessions and pre bedtime to unwind. Downtime for me means: legs up, a full tummy and a good read.
7. Balance Hard Work with Easy Days
It’s easy to get caught up in going all-out every single day, but remember: training camp isn’t just about the grind. You need those easy recovery days to stay sharp, recharge mentally, and keep your motivation high. I mix in some super tough days with long endurance sessions and explore new routes. It’s all about having fun and soaking in the experience too!
And that’s a wrap on my Gran Canaria camp! Hopefully, these tips help you get the most out of your own training adventures. Keep the fun in the hard work, stay healthy, and make sure to enjoy the journey!
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