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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Aerobic Training Programs East Saint Louis IL

Local resource for aerobic training programs in East Saint Louis. 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.

Golds Gym
(314) 621-4653
515 N 6th St
Saint Louis, MO
 
V Fit Studio
(314) 600-5777
1013 S 18th St
Saint Louis, MO
Industry
Personal Trainer

Data Provided By:
Steve Mckinney
(618) 451-1761
Madison, IL

Data Provided By:
World Class Gymnastics Center
(618) 632-4555
5700 Old Collinsville Rd
Fairview Heights, IL
 
Central West End Snap Fitness
(314) 533-7627
4477 Forest Park Ave.
St. Louis, MO
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Ymca Of Greater Saint Louis
(314) 436-1177
1528 Locust St
Saint Louis, MO
 
Kyle Hutchason
(618) 709-2835
Madison, IL

Data Provided By:
Bally Total Fitness
(618) 293-6740
49 Ludwig Dr
Fairview Heights, IL
 
City Studio Dance Center
(314) 533-4142
4397 Laclede Ave
Saint Louis, MO
 
St Louis Workout
(314) 367-7252
212 N Kingshighway Blvd
Saint Louis, MO
 
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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