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CYCLING PERFORMANCE TIPS

"Knowledge is the key to improving your cycling performance."

- CPT mission statement -

Aerobic Training Programs Dumfries VA

Local resource for aerobic training programs in Dumfries. Includes detailed information on local businesses that give access to aerobic exercise like stair climbing, elliptical training, indoor rowing, kickboxing, swimming, jumping rope, stationary bicycles as well as advice and content on anaerobic exercise and aerobic energy systems.

Coach House Physical Therapy & Sports Medicine Center
(703) 221-3913
17453 Jefferson Davis Hwy
Dumfries, VA
Industry
Personal Trainer, Physical Therapist

Data Provided By:
Anytime Fitness Woodbridge, VA- Garfield Estates
(703) 441-1800
16705 River Ridge Boulevard
Woodbridge, VA
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Prince William Crossing Bally Total Fitness
13989 Noblewood Plz
Woodbridge, VA
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Reaction Cycling, Yoga

Data Provided By:
Bally Total Fitness
(703) 580-8550
13989 Noblewood Plz
Woodbridge, VA
 
Fitness Resource
(877) 348-2021
13900 Shoppers Best Way
Woodbridge, VA
 
Dale City Recreation Center
(703) 670-7111
14300 Minnieville Rd
Woodbridge, VA
 
Joyful Weight Loss Village
(703) 580-7111
4421 Dale Blvd
Woodbridge, VA
 
Tom Blanchard
(703) 868-8667
Prince William, Fairfax, Loudoun Counties
Woodbridge, VA
Company
TouchTech Therapies
Industry
Massage Practitioner, Personal Trainer
Specialties & Therapies
Specialties : Back Pain, Chronic Fatigue, Pain, Stress, Women's Health

Therapies : Acupressure, Chakra Balancing, Lomi Lomi, Massage Therapy, Movement Therapy, Physical Manipulation, Swedish Massage, Therapeutic Touch, Visceral Manipulation
Insurance
Receipt provided for reimbursement
Professional Affiliations
US Medical Massage Therapists Association, National Strength and Conditioning Association, Associated Bodywork and Massage Professionals

Data Provided By:
FT Lake Ridge
(703) 490-8161
2216 Tacketts Mill Dr
Woodbridge, VA
Industry
Personal Trainer

Data Provided By:
Essential Fitness Nutrition
(703) 690-0648
14500 Smoketown Rd
Woodbridge, VA
 
Data Provided By:

TRAINING TIPS AND TRAINING AIDS

Following are a series of training tips and training aids used by cyclists to improve their personal performance. Although they have been used for improving cycling performance, the ideas could be adapted for other aerobic sports as well. (Nutritional tips have been addressed elsewhere.)

AERO BARS

A nice way to take the pressure off your hands, add another position to your options on a road bike, and increase your average speed about 1 mph without any additional effort. For distance cycling, this is the one accessory that will add the most to your performance.

BIKE WEIGHTS

Nothing more than a lead weight (5.5, 7.7, an 9.9 pounds) offered as a commercial product and attached to your bike, the theory is that if you work harder while training, you'll fly in the race or event. You can make a homemade model by adding lead shot to your water bottle, or in a number of other ways only limited by your imagination.

CLIMBING

A hilly course offers an alternative to an interval ride, and will give you some variety at the same time. And riding a tough course will help you develop the mental attitude needed to face those hills in a race.

COMPUTERIZED TRAINING PROGRAMS

A fancy alternative to the handwritten training diary, these programs do take an extra commitment of time to enter the data. But they may be just the ticket to give you the incentive to collect the numbers, and they will plot your numbers in graphic form which makes it easier to identify trends. And some of them will give you an analysis and recommendation from guidelines written into the program by the author. However like any "cookie cutter" approach, they are tailored for the average athlete, and may not fit all your personal needs.

Commercial products

  • Ultra coach (800-400-1390)
  • Attain for Cycling

COOLING DOWN

A good idea to help flush the lactic acid out of your muscles and cut down on soreness the next day. If you can, take 10 to 15 minutes for some leisurely spinning after an event or hard training ride. One study from Iowa looked at lactate levels 20 minutes post exercise in three groups - passive recovery, massage, and slow cycling on a stationary trainer. The easy pedaling group removed more lactate, more quickly, than massage which is often touted as the "gold standard".

CYCLECOMPUTER

You can't record all aspects of a workout accurately and scientifically without a good cyclecomputer - Distance, speed, average speed, cadence, elapsed time.

FLUID DELIVERY SYSTEM

Dehydration can limit optimal performance in a competitive event, and training will suffer too if you don't drink enough. For longer rides, particularly in hot climates or where you don't want to stop for fear of losing the group, a water bottle or two may not be enough, so consider a "Camelbak" or similar fluid delivery system.

GROUP RIDES

Riding with others is an easy way to push yourself. Riding with a group pushes can help push u...

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