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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Aerobic Training Programs Freeport IL

Local resource for aerobic training programs in Freeport. 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.

Anytime Fitness Freeport, IL
(815) 233-4334
1862 South West Avenue
Freeport, IL
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:
Barnes Barry Md FHN FAMILY HEALTHCARE CENTER-STEPHENSON STREET
(815) 599-7770
1036 W Stephenson St
Freeport, IL
Industry
Osteopath (DO), Personal Trainer

Data Provided By:
Tighten-n-tone
(815) 289-9101
219 Main
Pecatonica, IL
 
Tone-a-weigh
(815) 248-4444
115 Center St
Durand, IL
 
Lisa Miller
(815) 387-3131
Winnebago, IL

Data Provided By:
Fitness Lifestyles of Freeport
(815) 233-2292
641 W Stephenson St
Freeport, IL
Industry
Massage Practitioner, Personal Trainer

Data Provided By:
Jazzercise
(815) 235-9013
2631 East Dr
Freeport, IL
 
On the Move Fitness by Becka
(815) 493-8213
506 Il Route 64
Lanark, IL
 
Anytime Fitness Winnebago, IL
(815) 335-8222
506 N Elida St
Winnebago, IL
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:
Fitness Lifestyles of Freeport
(815) 233-2292
641 W Stephenson St
Freeport, IL
 
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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