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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Aerobic Training Programs Saint Augustine FL

Local resource for aerobic training programs in Saint Augustine. 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.

St. Augustine Snap Fitness
(904) 826-4006
525 State Rd. 16
St. Augustine, FL
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Discovery Yoga Inc
(904) 824-7454
3 Davis St
Saint Augustine, FL
 
Dynamic Body Therapies Lmt
(904) 461-9901
2225 A1a S
Saint Augustine, FL
Industry
Massage Practitioner, Personal Trainer, Physical Therapist

Data Provided By:
Anastasia Athletic Club
(904) 471-4300
1045 Anastasia Blvd
Saint Augustine, FL
 
Deana Hooper
(904) 692-2820
Elkton, FL

Data Provided By:
Curves
(888) 591-6747
3501 N Ponce de Leon Blvd Ste. C 1
Saint Augustine, FL
Industry
Personal Trainer

Data Provided By:
Dance Co
(904) 829-1617
900 Anastasia Blvd # C
Saint Augustine, FL
 
Core Yoga Pilates
(904) 377-2901
2085 A1a S
Saint Augustine, FL
 
Peaceful Place Inc
(904) 794-9880
2692 Us Highway 1 S # 211
Saint Augustine, FL
 
Cheryl Benyacko Thibodeau
(904) 210-6182
1349 wekiva way
St Augustine, FL
Specialty
Spinning instructor
Schedule Type
FT
Certifications
CPR Maddog Johnny G. SPINNING Instructor
Education
St. Johns Community College Florida Community College Jacksonvile Shields Aviation

Data Provided By:
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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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