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

- CPT mission statement -

Aerobic Training Programs Waynesburg PA

Local resource for aerobic training programs in Waynesburg. 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.

Robin B. Roberts
(724) 627-0685
Waynesburg, PA

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Cheryl Frost Dance Studio
(724) 245-9297
Main St
Fairbank, PA
Point Marion Borough Health Survey
(724) 725-9258
426 Morgantown St
Point Marion, PA
Personal Trainer

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Personal Social Development
(724) 225-0811
Washington, PA
Veltri Fitness
(724) 225-0440
89 Jefferson Ave
Washington, PA
Personal Trainer

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Ellsworth Commons
(724) 239-4771
1001 Almond Rd
Ellsworth, PA
Personal Trainer

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Fit 'n 30
(724) 239-5966
609 Main St
Bentleyville, PA
Personal Trainer

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Personal & Social Development
(724) 225-0811
, PA
Wilfred R Cameron Wellness Center
(724) 225-9355
985 Manifold Rd
Washington, PA
Progressive Training
(724) 228-9747
382 W Chestnut St
Washington, 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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