Contender Bicycles is excited to again offer a power-based cycling camp for this upcoming fall and winter. Now in our fifth year, the Contender Camp utilizes a science-based approach to assist cyclists in improving their cycling performance and general fitness over the winter. With our new location, we are especially excited for this year’s camp in our new-and-improved training room. Being able to build our new training space from the ground up gave us the ability to create our ideal space.
By utilizing the accuracy of a Computrainer, we’re able to provide consistent and measurable power-based workouts in a controlled and motivating environment. This approach truly optimizes your time spent on the trainer during those dreary winter months and will help you achieve a higher level of fitness for the springtime!
We begin the program by customizing each rider’s training intensities based on the results from an initial lactate test performed here at Contender Bicycles. With these results, we’re able to determine accurate training zones for each individual to use during the camp and in turn provide them with quality workouts that deliver the appropriate workloads necessary for improvement.
The overall goal of the program is to provide you with a training experience that’s not only enjoyable, but also effective! We will strategically implement multiple types of technique building exercises and interval work throughout the program. With this approach, we can maximize certain exercise’s effectiveness and promote continual progress throughout the entire training camp. Our program is built over three specific blocks of training that are each six weeks long. Block I will focus on maintaining gains achieved during the summer months by building upon your aerobic base and improving your pedaling efficiency on the bike. Increasing our ability to apply force to the pedals in addition to improving our skill and coordination at a high cadence are fundamental aspects of training and will optimally prepare us for the higher intensities that will follow in Blocks II and III.
Having refined our training program from last year under the direction of Dr. Eric Taylor and Ryan Littlefield, we are excited to bring another comprehensive program from them along with all your favorite instructors from last year!
M/W Morning: 6:00 AM – 7:30 AM
M/W Evening: 6:00 PM – 7:30 PM
T/TH Early Morning: 5:15 AM – 6:45 AM
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
Camp participants have the opportunity to participate in a Saturday Make-Up/Bonus Class from 7:00 AM – 8:30 AM. Additionally, the trainer room is open during shop business hours for use by all Camp participants
BLOCKS OF TRAINING
BLOCK I: MON, NOV 4 – THU, DEC 19 (no classes held NOV 20 & 21) *bonus class included
HOLIDAY BREAK: DEC 22 – JAN 2
BLOCK II: MON, JAN 6 – FRI, FEB 14
BLOCK III: MON, FEB 17 – THU, MAR 27
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!
In order to simplify our billing system for the classes this year, we are doing online registration. 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 use this link: Sign-up
To take advantage of the camp special (all blocks and two lactate tests), please use this link: Sign-up
For additional information, please feel free to contact our shop (801.364.0344) or email Blake at firstname.lastname@example.org 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.
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.