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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Centerville UT

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 Centerville, UT that will answer all of your questions about Weight Training Gyms.

Matt Hardman
(801) 360-7422
Salt Lake City, UT
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Competition Prep
Schedule Type
I am an NSCA certified personal trainer
Education
I have been a part of the fitness world since 2001 and love it. I am always taking classes to stay up to date on health based information. I have a lifetime of knowledge and a love of learning the newest and best ways to reach goals.
General Information
26 years old (trains both men and women)

Blake Robinson
(801) 540-9851
Salt Lake City, UT
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Kettlebells & TRX
Schedule Type
BS Exercise Science ISSA Specialist in Fitness Nutrition Apex Certified FitPro Certified BodyBugg Technician CPR/AED/First Aid
Education
My training philosophy is science based programming fueled by my enthusiasm for helping clients reach their goals and find success in every workout. I take each client through a thorough fitness evaluation including medical history, weight, height, body fat via calipers and BIA, sub-maximal VO2 test, PAR-Q, circumference measurements, Functional Movement Screening, eating habits analysis and readiness for change analysis. This evaluation provides me with all the information I need to guide each
General Information
27 years old (trains both men and women)

Jeff Stewart
(801) 633-0411
Salt Lake City, UT
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation
Schedule Type
NSCA-CPT
Education
Sports Medicine, AS Utah Career CollegeHealth and Exercise Science, BS Utah Career College
General Information
37 years old (trains both men and women)

Curves Centerville
84 W. Parrish Lane
Centerville, UT
 
GPP Fitness
(801) 294-7709
40 East Pages Lane
Centerville, UT
 
Chris orgill
(801) 575-7122
Salt Lake City, UT
Specialty
Strength Building, Body Building, Weight Loss, Yoga, Aerobics, Kick Boxing, Body Sculpting, assisted stretching
Schedule Type
ISSA certification
Education
5 years of exercise science. at Salt lake community college and the university of utah, ISSA certification, ACE prep, NASM prep,studying diffrent personal trainer techniques from.bob harpertoney horton
General Information
24 years old (trains both men and women)

nick remy
(801) 755-2179
Salt Lake City, UT
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Aerobics, Spin, Body Sculpting, bootcamp
Schedule Type
NASM CPT, NASM PES, NASM PES, Apex Nutrition, BodyBug, CPR/AED
Education
National Academy Of Sports Medicine
General Information
29 years old (trains both men and women)

Valerie Adams
(801) 201-5701
Salt Lake City, UT
Specialty
Strength Building, Weight Loss, Flexibility
Schedule Type
NASM Certified Personal Trainer AFPA - Pre/Post Natal exercise specialist
Education
AS Fitness from Salt Lake Community College,
General Information
52 years old (trains female only)

Curves Centerville UT
84 W. Parrish Lane, #138
Centerville, UT
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:
Xcel Spa & Fitness
(801) 294-9235
250 W 1500 S
Bountiful, UT
 
Data Provided By:

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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