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

- CPT mission statement -

Aerobic Training Programs Lancaster PA

Local resource for aerobic training programs in Lancaster. 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.

Weight Watchers
(717) 392-3429
1362 Harrisburg Pike
Lancaster, PA
Personal Trainer

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Workouts Granite Run
(717) 569-0589
366 Carerra Dr
Lancaster, PA
Cut Fitness For Men
(717) 569-1500
1951 Fruitville Pike
Lancaster, PA
Fitness Exchange
(717) 560-9604
1571 Manheim Pike
Lancaster, PA
Body & Soul Fitness Studio
(717) 509-7777
618 Columbia Avenue
Lancaster, PA
Programs & Services
Boot Camp, Elliptical Trainers, Free Weights, Gym Equipment, Personal Training, Stationary Bikes, Treadmill, Weight Machines

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The Day Spa At Universal
(717) 569-6400
2323 Oregon Pike
Lancaster, PA
Health Spa, Personal Trainer

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Harmony Fitness
(717) 285-3476
3695 Marietta Ave
Lancaster, PA
Quest Total Fitness Inc
(717) 399-4066
830 Plaza Blvd
Lancaster, PA
(717) 295-7200
2481 Lincoln Hwy E
Lancaster, PA
Body & Soul Fitness Studio
(717) 509-7777
833 2nd St
Lancaster, PA
Personal Trainer, Physical Therapist

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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.)


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.


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.


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.


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


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".


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


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.


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

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