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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Aerobic Training Programs Palos Hills IL

Local resource for aerobic training programs in Palos Hills. 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.

Bulldog Crossfit
(773) 809-3982
1520 Hannah Ave
Forest Park, IL
Hours
Monday 5:30 AM - 7:00 PM
Tuesday 5:30 AM - 7:00 PM
Wednesday 5:30 AM - 7:00 PM
Thursday 5:30 AM - 7:00 PM
Friday 5:30 AM - 6:00 PM
Saturday 8:00 AM - 11:00 AM
Sunday Closed
Services
Fitness Center, Sports Training

Oak Lawn Bally Total Fitness
6700 W 95th St
Oak Lawn, IL
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Indoor Track, Martial Arts, Parking, Personal Training, Pilates, Pool, Raquetball, Sauna, Silver Sneakers, Steam Room, Whirl Pool, Yoga

Data Provided By:
Bally Total Fitness
(708) 430-3500
6700 W 95th St
Oak Lawn, IL
 
L A Weight Loss Centers
(708) 425-4400
7716 S Cicero Ave
Burbank, IL
Industry
Personal Trainer

Data Provided By:
2nd Wind Excercise Equipment
(708) 226-1364
15040 S la Grange Rd
Orland Park, IL
Industry
Personal Trainer

Data Provided By:
Curves
(708) 599-5102
8655 W 95th St
Hickory Hills, IL
 
Home Health Providers
(708) 229-3961
9115 S Cicero Ave
Oak Lawn, IL
Industry
Personal Trainer

Data Provided By:
Performance Physical Therapy
(708) 599-1983
7345 W 100th Pl # 104
Bridgeview, IL
 
Fitness Together
(708) 364-7090
15874 S la Grange Rd
Orland Park, IL
Industry
Personal Trainer

Data Provided By:
Renal Care Group
(708) 389-9099
11650 S Kedzie Ave
Merrionette Park, IL
Industry
Personal Trainer

Data Provided By:
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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