Summer Riding Camps

 

NorCal Invitational Camp

In years past, top NorCal riders have been invited to advanced camps with select riders. The riders were challenged daily with various time trials, cross county racing, endurance rides, and race mechanical simulations. An overall placement similar to a stage race format was implemented to rank the riders. This scoring was designed to assess ability and experience which would then help determine selection to the endurance camp at the Olympic Training Center. To supplement the time spent on the bike the campers attended lectures and demonstrations on various race and health related topics put on by guest speakers, and had guest visits from pro riders. The riders demonstrated strong commitment to biking, and gained valuable insight in the challenges of elite level racing.

"At the bike camp, I learned a lot about all the aspects of biking - like nutrition, training, and the psychology of getting ready to race. It was a fun way to meet other people who share the same interest in mountain biking." - Will Curtis, Varstiy Rider for San Rafael High

"The NorCal summer camps are a blast! Friends, fun, bikes, and food - there isn't much else to ask for. It's the best week of the year - the excitement and fun of race day all week long." - Nate Byrom, Varsity Rider for Nevada Union

This year the NorCal League is putting on a very similar invitational camp (same League coaches as previous invitational camps). The camp will be structured similarly to previous advanced camps where riders will face a challenging week of skills clinics, time trials, epic rides, special guests, and group activities. At this camp, however, riders may earn the opportunity to be "Pros for a Day" in Deer Valley, Utah. In addition, the NorCal camp staff will be practicing the League's approach to coaching the whole athlete and working with their families.

Highlights of the NorCal Invitational Camp:

 

Qualification Criteria

Participation is by invite only, which will be based on riders 2008 League series standings. Riders will be considered based on the following criteria:

1) All Varsity Boys/Girls
2) JV Boys: Top 15
3) Frosh/Soph Boys: Top 10
4) Frosh/Soph/JV Girls: Top 10

*If space permits some petitions to attend for riders not qualified by above standards, may be considered.

About Granlibakken

Granlibakken is a Norwegian name meaning a hill sheltered by trees. Granlibakken Resort is family-owned, occupying 74 wooded acres in a picturesque mountain valley. Spectacular Lake Tahoe is just minutes away. This conference center and lodge is located in North Lake Tahoe which is the home of some of the most amazing and epic trails to ride your mountain bike on. Check it out at http://www.granlibakken.com/

DIRECTIONS: How to get to Granlibakken

Basic Schedule

9:00 - 12:00 Ride

12:00 - 1:00 Lunch

1:30 - 4:00 Ride or Demonsrations

5:00 - 6:30 Dinner

7:00 - 7:30 Camp Meeting

7:30 - 9:00 Guest Speakers

 

Meet the Staff

 

Pro for a Day at Deer Valley

The top NorCal riders may earn the opportunity to both represent NorCal and join the Subaru-Gary Fisher Mountain Bike Team at a National Mountain Bike Series Race.

Camp coaching staff will select 4 boys and 2 girls based on race-results and camp performance to travel to Deer Valley, Utah, along with 2 NorCal coaches to compete in the expert cross country race (race info).

Riders will caravan to Utah (departing Thursday, June 26) and be housed and supported by the Gary Fisher team for the full pro-racer experience. Race is Saturday, June 28, 8:00 AM (returning Sunday, June 29th).

Registration

This camp is limited to 30 riders. Please hold a spot by making a refundable deposit.

REGISTER HERE

 

Whole Athlete Training Program

Dario Fredrick of Whole Athlete has joined the NorCal staff for the Invitational Camp. Dario will be doing bike fits at the camp as well as training and nuntrition talks, and he will be riding the trails with us. He has also set up a training program that leads up to the camp that will help you to show up fully prepared.

Whole Athlete integrates the latest research in exercise physiology with yoga, nutrition, and sport psychology. Their goal is to help you reach your goals while living in balance with other areas of your life such as work, school, family and relationships. Check it out at http://www.wholeathlete.com/ for more info.

Week 1 - Recovery

Mon: Rest
Tues: Easy spin ~1 hr low intensity
Wed: Technique/skills ride, no harder than moderate intensity: ~2 hrs (3 hrs max)Thurs: Rest
Fri: High cadence:  ~1.5 - 2 hrs max, include 4x5 min high cadence intervals at moderate intensity
Sat: ~2 – 2.5 hrs - easy to moderate; include some moderate intensity climbing but nothing “hard”.
Sun: Rest

Week 2 – Build

Mon: Rest
Tues: On/Off interval: Within a 1.5 - 2 hr ride, include one 10 min interval alternating between 20 sec “hard” and 40 sec “easy” continuously for full 10 min. Remainder of ride intensity should be easy to moderate.
Wed: Climbing: ~2 - 3 hrs, include up to 30 min total of moderate to high intensity climbing. Break 30 min into smaller time segments as terrain dictates. Do climbs that address your limiters – either short to moderate-length steep climbs or long steady climbs.
Thurs: Rest
Fri: Technique/skills ride, no harder than moderate intensity: ~2 hrs (3 hrs max)
Sat: Easy, fun ride, 2 hrs max
Sun: ~2 – 2.5 hrs – steady, moderate, but never “hard. Road ride if you have a road bike.

Week 3 – Build

Mon: Rest
Tues: On/Off interval: Within a 1.5-2 hr ride, include one 10 min interval alternating between 30 sec “hard” and 30 sec “easy” continuously for full 10 min. Remainder of ride intensity should be easy to moderate.
Wed: Climbing: ~2 - 3 hrs, include up to 40 min total of moderate to high intensity climbing. Same as previous week, break 40 min into smaller time segments as needed. Address your limiters – either short to moderate-length steep climbs or long steady climbs.
Thurs: Rest
Fri: Technique/skills ride – easy to moderate, but no harder than moderate intensity: ~2 hrs (3 hrs max)
Sat: Easy, fun ride, 2 hrs max
Sun: ~2 – 2.5 hrs – steady, moderate, but never “hard. Road ride if you have a road bike.

Week 4 – Build & Recovery

Mon: Rest
Tues: Technique/skills ride, no harder than moderate intensity: ~2 hrs (3 hrs max)
Wed: On/Off interval: Within a 1.5-2 hr ride, include one 10 min intervals alternating between 1 min “hard” and 2 min “easy” continuously 10 min. Remainder of ride intensity should be easy to moderate.
Thurs: Rest
Fri: High cadence:  ~1.5 - 2 hrs max, include 4x5min higher cadence intervals at moderate intensity
Sat: ~2 – 2.5 hrs - easy to moderate; ok to include some moderate intensity climbing but nothing “hard”.
Sun: Rest