It’s that time of year again. Leaves are falling, daylight is dwindling, jackets are resurfacing and the threat of El Nino looms! …What we’re trying to say is that Contender Camp just around the corner! We are doing online registration again this year. If any participants are interested in paying for all three blocks in advance, we’d like to extend them a special offer by including a follow-up lactate test free of charge. Once you have registered online, your spot is reserved.
To sign up for Block I & your initial lactate test, please click HERE.
To take advantage of the camp special (3 blocks & 2 lactate tests), please click HERE.
Here is the information for this year’s camp. Already in our sixth season, we’re taking the classes to the next level! Plus we have some exciting changes that are going to make this year’s Camp the best yet. The Contender Camp has been known to…
- turn you into lean, mean, pedaling machines just in time for spring riding
- create a new and improved passion for cycling
- forge friendships that last lifetimes (or until the next group-ride-grudge-match up Emigration)
It’s a little thing we like to call The Contender Consortium. The brain trust of Ryan and Alison’s boundless cycling and training, Dr. Eric Taylor and Blake’s knowledge and impressive backgrounds in sports physiology as well as this year’s addition of pro-cyclist Jeff Louder’s input and invaluable experience will be coming together to make sure this year’s classes are the best yet.
How Does Our Class Work?
We take the latest science-based training principles, combine them with our lactate testing and state-of-the-art CompuTrainer facility for catered training parameters and accurate measurements of your cadence and power output. This is essential to get maximum results from your training time in class. This scientific approach creates the ideal formula necessary to make the greatest improvements in our fitness. Our goal is to make sure you’re not just simply fit and ready for spring riding but to make sure that the fitness, knowledge and skills you’ve gained forge a more confident and better performing rider. Split into three 6-week training ‘blocks’ or phases, each block uses specific training principles which will challenge Camp participants and help us see improvements along the way ultimately motivating us to become a better cyclist. Plus our expert staff and their legendary choice of playlist keeps you motivated and (possibly) fist pumping for the entire 90 minute workout.
And What About These New Features?
- FLAT SCREEN FANTASTIC – We’re adding some flat screens to our training center for an easier way to keep track of the progression of the workout. Plus a little extra motivation is added while you pedal with some choice race clips curated by our staff
- TRAINING CENTER – We’ve put together a small training center focused on fundamental exercises and recovery modalities designed to strengthen and speed recovery of functional muscles that cyclist tend to overlook. More details to come soon!
- EXPANDED SATURDAY OPTIONS – We are a bike shop for the people. And what did the people ask? They asked for more weekend options for a Saturday “bonus” class. If you miss one of your workouts during the week or want to squeeze in one more ride, we’ll offer more chances on Saturday. As always the trainer room is open during the shop’s business hours for use by all Camp participants.
But let’s not forget one of the best reasons to sign up for the class – the chance to meet cyclists who are motivated to stay fit, to work hard and to have fun during those chilly winter months.
M/W Morning: 6:00 AM – 7:30 AM
M/W Evening: 6:00 PM – 7:30 PM (SOLD OUT)
T/TH Early Morning: 5:15 AM – 6:45 AM (SOLD OUT)
T/TH Late Morning: 9:00 AM – 10:30 AM
T/TH Late Afternoon: 4:15 PM – 5:45 PM
T/TH Evening: 6:00 PM – 7:30 PM (SOLD OUT)
BLOCKS OF TRAINING
BLOCK I: MON, NOV 3 – THU, DEC 16 (THANKSGIVING BREAK – NOV 26 & 27)
BLOCK II: WED, DEC 17 – THU, FEB 7 (HOLIDAY BREAK – DEC 24 through JAN 4)
BLOCK III: MON, FEB 9 – THU, MAR 19
INDIVIDUAL 6 WEEK BLOCKS: $280.00
INITIAL LACTATE TEST: $100.00
FOLLOW-UP LACTATE TESTS (if desired to reestablish training zones): $100.00
CAMP SPECIAL: $940 (all three blocks and two lactate tests included)
Blake Vatne will again be doing all of the lactate testing at Contender Bicycles. For your initial testing, please feel free to set up a time with him during the month of October before classes begin. Please note that although retesting lactate levels at some point halfway through the camp is optional, we recommend reestablishing your training values in order to maximize your gains and foster continual growth throughout the classes as you get stronger and stronger on the bike! For additional information, please feel free to contact our shop (801.364.0344) or email Blake at email@example.com. If you are interested in a class that is full, please email Blake so he can put you on a cancellation list.
WHAT ARE THE ADVANTAGES OF TRAINING WITH A COMPUTRAINER?
First, you are using your own bike on a Computrainer allows you to train indoors in the same position you use out on the open road. So for each ride you don’t have to adapt to going back and forth between a stationary bike and your personal bike. Second, using a Computrainer allows you to ride at precise intensities prescribed in accordance with the values specific to your ability. Once you set a specific workload or wattage, the Computrainer instantly adjusts to keep your workload steady regardless of your cadence. In addition, there is only a little flywheel to help “carry you through” the effort. In other words, there is no coasting on a Computrainer. It all adds up to making the most of your training time and turns every RPM into an investment in your fitness!
WHY TRAIN BASED OFF OF LACTATE THRESHOLD VALUES?
WHAT IS LACTATE?
For half a century, lactic acid has been considered the cause of muscle fatigue and burning sensation during high intensity exercise. In the body, lactic acid is present in very small amounts even in resting condition. Most of it is dissociated as lactate. The most recent theory on lactate metabolism and exercise is that lactate is a great way for the body to “move” energy between cells. We also know that lactate doesn’t cause fatigue but correlates to it. Lactate can also be used as an energy source. Studies show that without lactate recycling we would need to carry a 150 lb backpack of ATP to complete a marathon. The rate of production and reutilization of lactate stays equal up to the individual reaching their lactate threshold. Lactate threshold is the point where the rate of production exceeds the rate of reutilization of lactate. After this point, excessive lactate begins to build lowering blood pH and resulting in muscular fatigue.
WHY LACTATE TESTING?
Lactate testing allows you to see exactly how the body is responding to the muscular stress you apply. Using a hand held blood lactate analyzer along with power output data from the Computrainer, your training zones can be established to maximize the effectiveness of the training. In other words, your lactate values and your power levels help map the zones that will stimulate the greatest fitness gains.
HOW IS A LACTATE TEST PERFORMED?
A lactate test is performed using a hand held lactate analyzer, heart rate monitor, and a Computrainer displaying power output. When a test is performed there is a standard warm up of 10-15 minutes. This warm up increases your muscles temperature allowing the reactions for energy production to be faster and more efficient. After starting the test at a predetermined workload, intensity is increased every three minutes until you go just beyond OBLA (on set of blood lactate utilization). During each phase of the test, heart rate, perceived exertion and blood lactate level are taken along with current power output. Normally this takes around 15 -20 minutes.
HOW ARE BLOOD LACTATE LEVELS MEASURED?
Using a hand held analyzer, blood lactate levels are determined using a pen-point sized blood sample on a disposable chip. The small drop of blood is taken from the earlobe using a sterile, disposable lance. Once testing is complete, the lactate analyzer readings and power output levels are imported into a graph. This graph helps to understand how you body responds to different levels of work and aids in determining your “intensity zones”. These zones are much more effective to use over heart rate zones based on formulas related to age or maximum heart rates.
WHAT ARE THE ADVANTAGES OF POWER BASED ZONES OVER HEART RATE TRAINING?
1. Heart rate changes dramatically with temperature.
2. Heart rate is affected by diet and hydration levels.
3. Heart rate lags increases or decreases in the actual workload.
4. Heart rate does not accurately allow you to see when you are riding in an anaerobic state. In short, the combination of power and heart rate provide a clearer picture of how your body responds to your effort.
CYCLING CAMP STAFF
Our cycling camp staff brings a unique approach to indoor cycling training. With Ryan and Dr. Eric Taylor having worked closely together to develop our program, our staff shares the same theories and practical approach to training. We believe in using a science-based approach to make you a better athlete.
Eric has extensive experience as a physiologist, coach, and athlete. Eric has a PhD in physiology, completed a postdoctoral fellowship in muscle metabolism and exercise physiology at Harvard Medical School, and is a currently a professor in the Department of Biochemistry at the University of Iowa. His research on mitochondrial metabolism was recently published in the prestigious journal Science. Eric has broad coaching experience with all levels of runners and cyclists. Eric competed as a track athlete for Brigham Young University, running the 800 and 1500 meters. He currently competes as a Category 3 road cyclist and also races cyclocross. Although Eric now calls Iowa home, expect to see him from time to time out on the Utah roads.
Ryan brings to the camp over twenty years of experience in the bicycle industry. Born and raised in Salt Lake City, Ryan started bike racing and working in the industry at the age of sixteen. As a cyclist, he competed as a top regional rider with success on a national level both as a rider and a manager. Ryan helped develop and manage the most successful team to have ever come out of Utah. What started as a team of up-and-coming local riders turned into a launching pad for several of today’s top American professionals including Dave Zabriskie. With an honors business marketing degree from the University of Utah and over twenty years of bicycle industry experience, Ryan has built Contender Bicycles into what it is today.
Jeff’s decision to retire from professional cycling at the end of the 2014 season is a loss to his team, UnitedHealthcare, but we couldn’t be happier because it means that he has time start working with us! Originally from Salt Lake City, Louder was the 2008 winner of the Tour of Utah. He’s raced for over 15 years as a pro and has taken part in the 2010 Giro d’Italia, and has won stages at the Larry H. Miller Tour of Utah (2010), The Tour of Qinghai Lake (2004), Redlands Bicycle Classic, Tour of Connecticut (2004), and has taken third place in US Nationals. Louder has also been a podium finisher at several international stage races, including the Tour de Beauce where he finished third in 2005 and the Tour of Qinghai Lake in China where he finished third in 2004.
Drawn away from his native Minnesota by Utah’s big mountains and deep winter powder, Blake chose the University of Utah to earn a BS in Exercise Physiology. Blake has worked at Contender Bicycles throughout college. Since graduating in the spring 2010, Blake has taken on an integral role in organizing and managing the Contender Camp throughout the fall, winter and early spring months. Besides being a great skier, Blake is an equally enthusiastic cyclist who enjoys riding on both the road and mountain bike. Blake is also very interested and knowledgeable about nutrition, so we at the shop often seek out Blake’s advice when choosing nutritional products.
Alison gradually fell into her role at Contender Bicycles. Shortly after starting to race on the road, she met Ryan on the way out to the local criterium series. After they married, Alison continued to race bicycles and establish her career as an engineer. Experiencing some success racing, Alison decided to put her career on hold and race bicycles full-time. However, a severe spinal injury resulted in multiple surgeries which derailed her plans in cycling. In between surgeries and during recovery, Alison started to work at the shop. Over the years, her role has steadily grown to where she is now an integral part of Contender Bicycles. With her recovery behind her, she still loves to ride and feels lucky to still be on the bike.