The Contender Camp - Season Eleven
That’s right! This is our 11th season of The Contender Camp. Each year we have refined the program in an effort to optimize a scientific approach allowing us to make the most out of our limited time. At the same time, we strive to keep it fresh and interesting. Register online, over the phone or in person at the shop. If you are interested in paying for all three blocks in advance, we are again extending a special offer by including your testing free of charge. Once you have registered, your spot is reserved. If you are interested in a class that is full, contact the shop to be put on a wait list. If a spot becomes available later on you will be contacted. Make-Up/Bonus classes are free to registrants and held on Fridays at 6 am and Saturdays at 7 am. Our trainer room is open during the shop’s business hours for use by all camp participants including over Thanksgiving weekend and during the holiday break. As always, you can store your bike at the shop. To sign up for the Camp Special or just for Block I & your MAP test, please see the class schedule below for a direct link to each time slot and registration option. New for this year, we have decided to change the M/W evening class to 5 pm instead of 6 pm. Additionally, we are making some additions to the training room that will help keep it fresh! CLASS SCHEDULE M/W Morning: 6:00 AM – 7:30 AM Camp Special or Block I T/TH Early Morning: 5:15 AM – 6:45 AM Camp Special or Block I T/TH Late Morning: 9:00 AM – 10:30 AM Camp Special or Block I T/TH Late Afternoon: 4:15 PM – 5:45 PM Camp Special or Block I T/TH Evening: 6:00 PM – 7:30 PM Camp Special or Block I BLOCK I : MON, NOV 4 - THU, DEC 19 (THANKSGIVING BREAK: NOV 27 thru NOV 30) *EXTRA CLASS INCLUDED BLOCK II: MON, JAN 6 - SAT, FEB 15 (HOLIDAY BREAK: DEC 23 thru JAN 4) BLOCK III: MON, FEB 17 - THU, MAR 26 PRICES BLOCK I (includes initial and follow-up MAP ramp tests): $380.00 BLOCK II: $280.00 BLOCK III: $280.00 CAMP SPECIAL: $840 ($100 savings - all three blocks and two MAP ramp tests)* *First time participants MUST have a MAP test prior to starting camp. If you start in Block II or III an additional $100 will be charged for testing. For those seasoned veterans, please feel free to use your MAP ramp tests at any point throughout the camp. It is important to have them done during camp to properly monitor your progress and optimize your training. If you are interested in signing up for all three blocks, click HERE. If you are interested in only signing up for Block I, click HERE. HOW DOES OUR CLASS WORK? We apply the latest science-based training principles through a combination of our top-notch facility and your power-testing 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 fitness. Our goal is to not only make to get you fit and ready for spring riding but also 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. This challenges camp participants of all levels and helps us see improvements along the way ultimately motivating us to become a better cyclist. 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. Plus our expert staff and the legendary playlists keeps you motivated for the entire 90 minute workout. We will be doing all testing at Contender Bicycles on Fridays and Saturdays starting in October until the beginning of camp. To schedule your time to come in and test, please email Nicky Loyola at firstname.lastname@example.org. Please note we recommend establishing your training values before the start of camp and retest once during camp to reestablish values in order to maximize your gains and foster continual growth throughout the classes! For additional information, please feel free to contact our shop (801.364.0344) or email email@example.com. If you are interested in a class that is full, please email us so we can put you on a cancellation list. WHY MAP RAMP TESTING & HOW IS IT PERFORMED? MAP stands for the maximal aerobic power you can sustain for a minute at the end of a ramp test. For our protocol, each step will be 3 minutes in duration with the test taking approximately 15 to 20 minutes. We use a three-minute step starting at a low wattage based on your overall fitness and weight. We believe that a three-minute ramp more accurately produces training power zones than ramp tests with a shorter interval. A MAP test provides an objective value where a FTP test is an estimate and a lactate curve can be open to interpretation. Your test will be challenging but relatively short. The participant determines when the test ends or when we see a drop off in cadence. Once testing is complete, the value of the last step you were able to complete is used to calculate your power training zones for camp. WHAT ARE THE ADVANTAGES OF POWER BASED ZONES OVER HEART RATE? 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 In order to optimize your test, we recommend that you consider the following when scheduling your test:
- Time of Day - Some athletes thrive early in the morning and some in the evening. If possible, try to test when you would normally prefer to ride during the day.
- Recent Heavy Training or Competition - Athletes usually have a lower result the day after a hard workout. If the training performed prior to their test is conducted at lower intensities then the athlete’s threshold should not be affected. Please allow yourself one easy or rest day before your test.
- Diet - Eat plenty of carbohydrates both the day before and the day of the test. This ensures that there is plenty of glycogen available in the muscles (think fuel for the muscles) and that depleted glycogen levels won’t impact the outcome of the test. Make sure to drink plenty of water leading up to your test as dehydration often plays a role in skewed test results.
- Recent illness - if you have had any sort of viral or bacterial infection or other illness in the last four weeks, we recommend delaying your test until you are out of this window.