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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Boulder City NV

This page provides useful content and local businesses that can help with your search for Weight Training Gyms. You will find helpful, informative articles about Weight Training Gyms, including "WEIGHT TRAINING". You will also find local businesses that provide the products or services that you are looking for. Please scroll down to find the local resources in Boulder City, NV that will answer all of your questions about Weight Training Gyms.

Charles Ware
(702) 518-1598
Las Vegas, NV
Specialty
Strength Building, Weight Loss, Rehabilitation, Body Sculpting
Schedule Type
National Strength and Conditioning Association-Certified Personal Trainer American Council on Exercise-Certified Personal Trainer
Education
I believe in training individuals to achieve functional fitness. That way they can achieve their lifestyle goals whether it be to get in good enough shape to keep up with the kids or to enter into a fitness competition.
General Information
36 years old (trains both men and women)

Tiffany A
(702) 762-7126
Henderson, NV
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting
Schedule Type
National Academy of Sports Medicine, CPT International Fitness Association American Red Cross, CPR/AED
General Information
32 years old (trains both men and women)

Anytime Fitness
(702) 440-3400
806 Buchanan Blvd
Boulder City, NV
 
Boulder Citys Dam Gym
(702) 294-4358
1643 Nevada Hwy
Boulder City, NV
 
Curves Boulder City NV
1320 Wyoming St.
Boulder City, NV
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Brian Van Hook
(702) 232-5124
Henderson, NV
Specialty
Strength Building, Weight Loss, Rehabilitation, Body Sculpting, Sports Performance
Schedule Type
NSCA Certified Strength & Conditioning Specialist, NASM Performance Enhancement Specialist, Official Member of the SPARQ Training Network, National Association of Speed and Explosion,
Education
Masters Degree in Exercise Science and Health Promotion,
General Information
36 years old (trains both men and women)

Michael Caulo
(631) 252-6046
Las Vegas, NV
Specialty
Strength Building, Weight Loss, Rehabilitation, Aerobics, Kick Boxing, Body Sculpting
Schedule Type
CPT with ISSA also CPR and AED certified.
Education
I am currently attending Stony Brook University for Athletic Training/ Health Science along with have a Personal Trainer Certification with ISSA. I have had classes in Athletic Training, rehabilitation, anatomy, kinesiology, biology and chemistry and related to the body as well as nutrition, I have also interned for the Stony Brook division I baseball team Head Athletic Trainer as well as there Head ATC for womens lax. I have worked as a physical therapist assistant, also interned for a priva
General Information
22 years old (trains both men and women)

Boulder City Ballet Co
(702) 293-5001
525 Hotel Plz
Boulder City, NV
 
Tom Whelan PHD
(702) 293-1904
1637 Nevada Hwy
Boulder City, NV
 
Jazzercise Boulder City Fitness Center
(702) 300-3732
722 Canyon Rd.
Boulder City, NV
Programs & Services
Jazzercise

Data Provided By:
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WEIGHT TRAINING

 



Cycling regularly is great for lower body strength, but leaves a lot to be desired for the upper body muscle groups. And this can be a major liability - both for roadies who need that extra edge in road competitions and for mountain bikers who need this upper body strength to lift, jump, or just plain muscle heavier bikes over rough terrain and obstacles.

A reasonable approach is to focus on building strength (not bulk) in the winter and then backing off to just maintain it during the peak riding season. Strength from the weight room will help with on the bike performance, but 3 sets of leg presses at 400 pounds is different from the riding demands of roughly 30,000 pedal strokes during a century. When you're riding, resistance is in the range of 10-40 pounds per pedal revolution. So for the riding season you need to convert that weight-room strength to cycling-specific power with intervals, training time trials, and hill work.

WHY "MUSCLE UP"?

1.The upper body, including abdominal muscles , is an integral part of the pedal stroke. A strong torso provides the rigidity to deliver maximum power from the quads to the pedal. On a level stretch, a strong rider will barely move their upper body while those who are tiring will rock their pelvis on the saddle. And watch a group of road riders in a sprint or a technical single track rider pulling and rocking their shoulders and handlebars. This motion actually levers the bike, adding to the power of their legs on the pedals.

2. Muscle strength in the quads and legs can mean the difference between walking and riding up a short (10 to 15 pedal stroke) hill.

3. A strong upper body gives additional protection for those falls that are part of the sport.

4. Muscle strength and endurance help prevent the fatigue of the constant jarring and correction that are part of a long descent - and in turn this freshness helps to maintain sharp reflexes and technical

RECOMMENDED EXERCISE PLANS

There are two approaches to resistance or weight training. The first is the "keep it simple" approach one can put together at home and on the bike, and the other is the more "traditional" using free weights. Both should be done 3 times a week (2 times at a minimum) to maximize benefits.

Most coaches recommend a program of strength building (higher weights, fewer reps) in the winter and then a shift to lower weights (perhaps 50% max) and more reps (3 sets, 50% max.weight, 25 reps OR 2 sets, 25% max.weight, 50 reps) as the cycling season approaches to mimic the ways you use your muscles on the bike and to decrease the possibility of injuries.

The following idea builds on the concept of transitioning from a pure muscle building program to one that mimics how you use those muscles on the bike. Do a 3 - 5 minute "muscle reeducation" on the spin cycle after lifting. This stresses the muscles and then uses a sport specific task to coordinate the firing patte...

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