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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Aerobic Training Programs Vernon Hills IL

Local resource for aerobic training programs in Vernon 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.

You Turn Health Fitness
(847) 968-5511
1000 Butterfield Rd
Vernon Hills, IL
 
Vernon Hills Bally Total Fitness
30 W Phillip Rd
Vernon Hills, IL
Programs & Services
Cardio Equipment, Child Center, Group Exercise Studio, Martial Arts, Parking, Personal Training, Pilates, Steam Room, Yoga

Data Provided By:
Body Work Fitness
(847) 680-3982
300 Center Dr # 107
Vernon Hills, IL
 
Encore Dance Center
(847) 816-0400
50 Lakeview Pkwy # 116
Vernon Hills, IL
 
Wounded Deer
(847) 367-7269
620 N Milwaukee Ave
Libertyville, IL
Industry
Personal Trainer

Data Provided By:
Curves
(847) 247-9222
271 Evergreen Dr
Vernon Hills, IL
 
Bally Total Fitness
(847) 680-3000
30 W Phillip Rd
Vernon Hills, IL
 
Massage Envy
(847) 816-0474
701 N Milwaukee Ave
Vernon Hills, IL
Industry
Massage Practitioner, Personal Trainer

Data Provided By:
Exercise Coach
(847) 726-3785
538 N Rand Rd
Lake Zurich, IL
 
Travel for Enlightenment
(847) 419-9434
942 Twisted Oak Ln
Buffalo Grove, IL
Industry
Personal Trainer

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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