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Lessons from My First Cycling Training Camp in Spain

Lessons from My First Cycling Training Camp in Spain

Newsletter (#114)

Last week started early—4 AM alarm, bags packed, and straight to the airport for my flight to Spain. After landing, I grabbed the support van and made my way to the hotel, ready for a full-on week of cycling, coaching, and supporting the riders.

We had a strong group from Malta and the UK—10 cyclists, 3 support riders, and me in the van, making sure everyone had enough fuel and stayed safe.

The Reality of a Training Camp

My main job? Keeping everyone fueled and supported.

Each day, I provided nutrition strategies for the route, making sure riders had the right mix of gels, bars, and drinks. I was also there to advise on nutrition off the bike, helping riders fine-tune their eating habits to recover faster and ride stronger.

But beyond the daily rides, I had a front-row seat to how people managed their bodies—both on and off the bike. And some key patterns stood out.

Key Lessons (And How You Can Fix Them)

Your Off-Bike Habits Don’t Match Your On-Bike Goals

The Problem: Riders wanted to climb strong and keep up, but some hadn’t trained consistently before the camp. They expected a week of riding to fix months of little to no preparation. It doesn’t work like that.

The Fix:

  • Train specifically for a camp—if you're riding 100+ km daily at camp, you need progressively longer rides in training (not just a couple of random big rides).
  • Include climbing in your training—hilly sportives and training camps demand leg strength. Start incorporating hill repeats or long sustained climbs into your weekly rides.
  • Be honest with yourself—if you’re turning up unprepared, don’t expect magic. A training camp is an amplifier, not a shortcut.

You’re Tired Because You Don’t Sleep Enough

The Problem: Many riders were already sleep-deprived before the camp started. Some only did one hard ride per week (often full gas) and assumed that was enough training. Once they stacked multiple big days, fatigue hit them like a truck.

The Fix:

  • Sleep 7+ hours a night—this is your biggest recovery tool. If you can’t get more sleep, improve sleep quality (cool room, no screens before bed, consistent schedule).
  • Balance your training load—not every ride should be hard. Train smart with a mix of easy endurance, moderate intensity, and hard efforts.
  • Fuel for the work required—if you under-eat on long days, your recovery (and sleep) will suffer.

Your Off-Bike Nutrition Needs Work

The Problem: Some riders struggled with weight and performance because of poor eating habits off the bike. Common mistakes:

  • Overeating portions—carrying unnecessary body fat that made climbing harder.
  • Too much alcohol—slowing down recovery, increasing fatigue.
  • Not refuelling properly—leading to low energy and weaker performances day after day.

The Fix:

  • Get your portions under control—fuel your training, but don’t overdo it.
  • Reduce alcohol intake—if you want to ride better, cut down, especially before a big block of training.
  • Post-ride recovery matters—eat a carb + protein meal within 30-60 minutes of finishing to help muscle repair and energy replenishment.

Big Rides, Big Efforts, and a KOM for Good Measure

Despite the learning curve, the group put in some solid efforts:

  • Thursday: 133 km, 1,048 meters of climbing (soaked on the final descent).
  • Saturday: 110 km, 1,976 meters of climbing (finally, sunshine!).
  • Sunday: 133 km, 2,888 meters of climbing (biggest day of the week).

We even spotted Remco Evenepoel out on the road—it was great to see him back after injury.

As for me? I spent most of the time in the van, but I did sneak in a 49.1 km ride with 1,048 meters of climbing. And yeah, I grabbed the KOM of the day on Strava.

Check out all the highlights from the week on my Instagram!

What’s Next? Let’s Ride Together in Richmond Park

This camp was a game-changer for me. One day, I’ll run my own training camps. Now, I know exactly what it takes.

But for now, let’s keep it simple.

Richmond Park Ride + Coffee Meetup

I’d love to get together for a ride this summer—some laps around Richmond Park, then coffee and cake after.

A chance to connect, ride, and chat all things cycling.

If you’re in, join our Disord community to learn more.

It would be great to catch up with all of you from the Cycle Lean community.

Whenever you're ready, here are the ways I can help you:

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