2024 Oliver Training Camp:
“Off the Bike” Food Plan & Grocery List
By Shannon Erfle, Registered Dietitian
This is my third time joining the LYNX / Doctrine Training Camp and it is one of my favourite weekends of the year. Our first activity after arriving at camp is a grocery store run. As the first “event” of training camp, it sets the tone for your camp experience. Choose poorly and you could be hungry for 3 days (or worse, jealous of your roommate’s food cupboard)! Choose well and you will fuel 4 days of Beautiful BC riding. For the newbies, I thought I would share my “off-the-bike” food plan and shopping list. I’m hoping experienced campers will add their favourites as well.
The first part of planning the grocery list is to think about your “off-the-bike” food goals for triathlon camp. My goals are to:
- Fuel my rides (focus on carbohydrates)
- Fuel my recovery (focus on protein)
- Hydrate (focus on fluids and electrolytes)
- Manifest joy (focus on chocolate 😊)
At camp, we are on our own for four breakfasts, three lunches, and snacks. After big rides, I don’t feel like cooking, so I try to make my meals as simple as possible. This means that my breakfast and lunches are more repetitive than they might be at home.
Quick lunch:
- Chicken wrap – Loaded with chicken, cheese, salad mix, salad dressing
Quick breakfast(s):
- Deconstructed smoothie bowl with yogurt, granola, and fruit
- Oatmeal with yogurt and banana
Snacks:
- Peanut butter banana wrap – a wrap smeared with peanut butter (or chocolate hazelnut spread!!!) rolled around a whole peeled banana
- Mixed nuts
- Granola bars
- Fruit (I usually buy bananas, berries, apples, and pears)
- Chocolate milk (super easy and delicious way to get carbs and protein when I don’t feel like eating)
- A few treats (Ju Jubes, chocolate covered almonds)
Hot Tips:
- Camp is not the time to focus on body composition or calorie restriction. Hard days on the bike require fuel.
- When I’m not riding, I sip on an electrolyte drink. This is especially important on hot days to replenish what was lost on the ride.
- My mantra is “Prioritize Protein”. Off-the-bike, including both protein and carbohydrates at meals and snacks will help with recovery.
- If you want anything special at camp (like your favourite gel, bar, electrolyte drink mix, etc.) you need to bring it from home. It might not be available at the grocery store.
- Get excited about the evening meal. Mary does a great job of organizing a delicious spread.
Here is my grocery list:
- Mixed nuts
- Chocolate milk
- Yogurt
- Granola
- Instant oatmeal (I buy maple & brown sugar with protein)
- Fruit (bananas, apples, pears, berries
- Whole wheat wraps
- Salad mix with salad dressing (for the wrap)
- Cooked chicken
- Cheese slices
- Peanut butter (see if your roommate wants to share a jar!)
- Ju Jubes
- Coffee (another thing to share with your roommate)
- Cream (for coffee)
Every year I learn something new from my roommates, often as I watch enviously while they eat something amazing and delicious. (This is how chocolate-covered almonds got on the list!) Experienced campers, what did I miss?
Send me a note if you have any questions or comments: shannon.erfle@gmail.com
See you at camp!
