EMPOWER Triathlon Camp

Camp EMPOWER held in Tryon, NC from May 29th though May 31st promises to make you stronger mentally and physically. This camp is brought to you by 4 powerhouse coaches who are all known for their ability to connect with athletes and bring out the best in them. The secret is that being the best isn’t just about hard workouts, it is a combination of physical challenge, positive feedback and mental stimulation. It is about growing as athlete and a person all at the same time. At our camp we allow you to focus on YOU. We have 4 coaches dedicated to making your experience everything you want it to be along with another 2 assistants, we will not leave anyone behind. 

Our camp takes place in Tryon, NC very close to the bottom of the Saluda Grade. We will be riding the Greenville watershed and the Saluda Grade as part of the training so bring your climbing gears. We will break up into groups for most of the workouts to make sure that everyone gets what they need from this very personalized camp. Ideally each athlete comes to camp able to ride 45 mile on the bike and run at least 6. We have access to a private lake for swimming, beautiful rural roads for our rides and miles of gravel roads right out the back door of the GreenLife Inn for our runs. A track is 1 mile away at Harmon Field and we have access to an Endless Pool for underwater videos (add on to camp). 

Just an example of the amazing riding out the front door of the GreenLife Inn.
Miles or rural roads await you. We will have multiple different courses available with marked roads and coaches to accompany you.

This weekend will allow you to train like a pro with support and meals all taken care of all you need to do is arrive with your bike ready to ride, your sports nutrition and an open mind.

Swim in a private lake with paddle board support and a open water workout like you have never done before.

Here is a link to some of the many great climbs in our area.



We have locked-in a rate of $110/night for a standard room for your group.  If someone wants a suite, they will get 10% off the going rate at the time of reservation.

So, make sure your folks enter the Promo Code “TC” and click Apply at the time of check-out to receive the discount.

REGISTER FOR CAMP HERE: (Link will be posted the first week in January 2020 – Cost is $350. Limit is 20 athletes. We must have a minimum of 10 by April 1st! All meals are included so please make sure to note your dietary needs on registration. The Rural Seed will be providing freshly made organic meals for our group. 

Friday Dinner, May 29, 2020

Butter Lettuce

Locally grown bibb lettuce, blueberries, strawberries, candied sliced

almonds, and a sherry shallot vinaigrette

Stuffed Turkey Breast

6oz. breast sliced thin then rolled with spinach, mushrooms, and red pepper

5 Grain Pilaf

Grain blend of red and white quinoa, barley, wild rice, wheatberries,

carrots, rosemary, and garlic

Lemon Shortbread Bars

Fresh lemon curd on a shortbread cookie crust then chilled

Saturday Lunch, May 30, 2020

Pasta Salad

Whole grain pasta, Hickory Nut Gap pepperoni, kalamata olives, tomatoes,

zucchini, artichoke hearts, fresh thyme, garlic, and extra virgin olive oil

Grilled Vegetable Wrap

Grilled zucchini, yellow squash, carrots, broccoli sprouts, traditional

hummus, on a spinach tortilla

Saturday Dinner, May 30, 2020

Asian Noodle Salad

Ramen noodles, edamame, carrots, baby bok choy, fresh basil, cucumber,

toasted sesame seeds and a sesame ginger vinaigrette

Steak and Chicken Kabob

All-natural chicken, and certified angus sirloin of beef, red onion,

mushrooms, green pepper, and grilled pineapple salsa

Brown Rice

Steam brown rice with coconut, scallions, and cilantro

Tropical Fruit Salad

Mango, pineapple, coconut, and kiwi

Sunday Lunch, May 31, 2020

Chopped Salad

Romaine, tomatoes, toasted corn, black beans, fried tortillas, avocados, and

a cilantro – lime vinaigrette

Beef or Turkey Tacos

Locally raised skirt steak marinated and seared, or all-natural turkey breast,

diced tomato, green onions, shredded cabbage, pico de gallo, and soft corn


Baja Cous Cous

Moroocan cous cous, green onions, roasted red peppers, cilantro, and

toasted cumin


Katie Malone 

Coach Katie, her son Keene and husband Brad Fraedrich at Chattanooga 70.3 in 2019.

I specialize in bringing beginners up in the ranks & Iron distance racing. All my plans are custom and have proven results over the years. I have coached hundreds of athletes from their first sprint race to their first Ironman finishes. I treat my athletes all as I would if they were my best friends who just started racing. This has helped me to grow my business but more importantly life long friendships. I’ve been coaching for 18 years!

I have been a triathlete for 30+ years and have raced as a pro and an age-grouper but I feel my real talent is in coaching. I have a strong background in running and swim coaching. I coach because I enjoy it however it is also my full time job so I take it seriously. I have won local sprints and been on the podium at Ironman races and raced Kona, but nothing is as satisfying as seeing athletes I coach achieve their goals.

My coaching philosophy is simple; share the gift of a healthy lifestyle with every athlete I work through positive feedback, encouragement and compassion. Care for the person first and then the athlete, meet each athlete where they are and ideally help athletes to build strong foundations for longevity in sport.

Sami Winter  

Coach Sami on one of her many adventures!

My core values are a passion for performance and coaching integrity. I am a USAT Level II Coach, USAT Youth/Junior Coach, USA Cycling Level II Coach, Swim Speed Secrets Certified and RRCA Level I. I graduated as a Morehead-Cain Scholar with a Bachelor of Science with Honors in Biology from the University of North Carolina at Chapel Hill. I have extensive knowledge of muscle actions/reactions and physiological responses of the body. 

Athletically, I have completed 99 triathlons, including 32 half iron distance races and 19 Ironman races including Kona and 3 Xtreme Iron Distance Triathlons. I have completed 3 Boston Marathons and qualified 8 times, as well as qualifying for USAT Nationals multiple years. 

My most important achievement is YOU and I have had the opportunity to coach 200+ athletes over the course of the last 9 years from beginners to advanced triathletes and runners. I have had over 10 Boston Qualifiers and 103 athletes cross the Ironman finish line. I believe in having a small roster and providing individual attention while building a strong athlete capable of saying I WILL.

Jim Cunningham 

Coach Jim

Since 1992, former USA Cycling Level 2 Coach Jim Cunningham has helped hundreds of athletes realize their goals through effective training plan design including targeted workout plans, on-the-road skills & technique training, performance testing, motivational & mental-toughness guidance, complimentary strength training and athlete education. Jim has successfully coached athletes to victories ranging from ‘Personal Bests’ to ‘World Championships’ time & again!

Jim’s educational accomplishments include numerous formal courses from college classroom & lab to USA Cycling multi-day classes and training at the US Olympic Training Centers in Colorado Springs, Colorado and Chula Vista, California. Furthermore, Jim has studied and trained with pro bike-fitter Michael Sylvester as well as Tim Crunk of Crunk PT to become one of the top bike-fitting professionals in the U.S. and currently performs over 200 bike fittings each year.

This expertise and love for the sport of cycling has led Jim to knowledge and experience level that allows him to help beginners and intermediates as well as Pro, Olympic, National and World Champion athletes.

Sarah Primeau 

Coach Sarah inspires us all with her amazing flexibility and clarity.

With a B.S. in Health Promotion, encouraging and enabling others to live a healthy, balanced lifestyle is what Sarah is truly passionate about. As a collegiate runner, cyclist, and elite triathlete, Sarah has lived the lifestyle of an endurance athlete for almost 20 years. She began her love of endurance sports from the age of competing on the local swim team. In high school, she transitioned to distance running as both Captain and key competitor of Mauldin’s AAAA State Champion Track and Cross Country team. After high school, Sarah signed on to Appalachian State University’s track and cross country teams where she earned individual Southern Conference Champion titles, 10 top podium finishes, and was awarded team MVP and Captain for seasons 1997 and 1998. She also became a solid competitor on ASU’s Triathlon and Cycling teams. After college, she transitioned to triathlon where she began competing in South Carolina’s Palmetto Triathlon series. In 2006, she placed first in her age group for the overall series and became a member of Hincapie’s elite triathlon team. She became a USA Triathlon Level I and USA Cycling Level III Coach during this time where she began helping other athletes achieve their racing goals.

In 2007, an injury brought her into the realm of mind/body work. Having personally experienced how yoga and Pilates began to enhance her triathlon performance, she became certified as a 500 hour Registered Yoga Teacher, STOTT© Pilates Teacher, and SPINNING© Instructor. This expertise brings value to her clients through individualized strength plans targeting repetitive overuse injuries and muscular imbalances. More importantly, her understanding of this subject matter enables her to build appropriate training plans that keep athletes spending more time training and improving as opposed to taking precious time working through an injury.

Sarah’s coaching philosophy focuses on discovering and implementing balance between the appropriate training load, establishing efficient movement patterns, and mental preparedness. She has worked with various athletes from beginner to elite level, creating and implementing highly individualized, sport-specific training plans which take into account each individual’s strengths, opportunities, and most importantly-the athlete’s goals. She prioritizes to instill trust and confidence within the coach-athlete relationship so that more importantly, the athlete may gain trust and confidence in his or herself. Her passion lies in witnessing each athlete improve from the balanced combination of discipline, hard work, drive, and passion.

Friday, May 29th

2:30 – Check in & Welcome

3:00-5:00  – Easy Bike Ride with Coach Jim from GreenLife

3:00 – Open Water Swim with Coach Katie – depart GreenLife. Start Swim at 3:30

5:30 – Run form work, easy run from GreenLife (Coach Sarah, Coach Sami, Coach Katie)

6:30  – Group Welcome Dinner at GreenLife (possible speaker)

7:30-8:15 – Gentle Yoga & Stretching with Coach Sarah

8:15-9 – Social Time

Saturday May 30th

6:00 Pre-workout fueling at GreenLife

6:45 Leave GreenLife for the Lake  – Open Water Swim Group (OPTION)

7:00-8:00 Open Water swim skills and drills and longer swim

8:30  – Quick Breakfast at GreenLife

9:00 – Long Ride (45-60 miles) with Coach Jim and Coach Sami

9:15 – Shorter Ride (25-30 miles) with Coach Sarah & Coach Katie

1:00 – Lunch served at GreenLife

2:30 – Bike Handling Skills with Coach Jim and Coach Sami at Harmon Field

3:30 – Run Skills at Harmon Field

4:30-5:00  – Yoga w Coach Sarah

5:30 – Round Tables – each coach will have a different presentation/subject to share with athletes. 20 min per table:

Coach Jim

Coach Katie

Coach Sarah

Coach Sami

6:30  – Dinner at GreenLife

7:30 – After dinner walk or cruise at lake?

Sunday May 31st

6:00 – Simple pre-run breakfast foods at GreenLife

7:00 – Long Run on gravel road – out and back course

9:00 – after run breakfast at GreenLife

10:30 – Easy spin with Coach Sami (Option #1) – 1-2 hours

10:30 – Easy open water swim with Coach Katie & Coach Sarah

12:30 – Lunch at GreenLife

1:30 – Camp Closes

OPTIONAL Add for underwater swim video in Endless Pool on Friday morning or Sunday afternoon. ***Times must be scheduled ahead.

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