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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Aerobic Training Programs Hilo HI

Local resource for aerobic training programs in Hilo. 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.

Curves Keaau
(808) 982-3840
16-179 Melekahiwa St
Keaau, HI
 
Orchid Isle Fitness
(808) 961-0003
29 Shipman Suite 104
Hilo, HI
 
Orchid Isle Fitness
(808) 961-0003
29 Shipman St Ste 104
Hilo, HI
 
Roundtree J Richard Tennis Consultant
(808) 737-2088
3151 Monsarrat Ave
Honolulu, HI
Industry
Personal Trainer

Data Provided By:
Reps-training Center
(808) 875-1066
Po Box 1813
Kihei, HI
 
Yoga Centered
(808) 934-7233
39 Waianuenue Ave
Hilo, HI
Industry
Personal Trainer, Yoga Instructor

Data Provided By:
Yoga Centered
(808) 934-7233
37 Waianuenue Ave
Hilo, HI
 
Health Haven Fitness
(808) 961-6989
639 Kinoole St
Hilo, HI
 
24 Hour Fitness
(808) 234-1003
45-480 Kaneohe Bay Dr
Kaneohe, HI
 
Hawaii Physical Therapy Inc
(808) 487-0487
99-128 Aiea Heights Dr
Aiea, HI
 
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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