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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Chipley FL

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 Chipley, FL that will answer all of your questions about Weight Training Gyms.

Dawn Fitness For Women
(850) 638-1238
1370 N Railroad Ave # A
Chipley, FL
 
Curves
(850) 415-6111
1414 Main St Ste 5
Chipley, FL
 
Bonifay Athletic Club
(850) 547-0300
708 W Highway 90
Bonifay, FL
 
GREEN .
(941) 799-1736
Bradenton, FL
Specialty
Strength Building, Body Building, Weight Loss, Yoga, Pilates, Aerobics, Body Sculpting, Dance Cardio
Schedule Type
AFFA, NASM, LMSE, PB11
Education
B.A. - International Business Finance Mgmt.Group Fitness InstructorBodyJam InstructorHip Hop Hustle InstructorWomen''s Boot CampWomen''s Self DefenseBeach Booty Boot CampYoga/PilatesTRX Suspension training
General Information
39 years old (trains both men and women)

Leo Tobares
(786) 250-2787
Hollywood, FL
Specialty
Strength Building, Body Building, Weight Loss, Professional & Amateur Boxing
Schedule Type
Fitness Institute - CPTS, NSCA-CPT, USA Boxing Coach LV2, AHA-CPR & AED
Education
To fulfill the Fitness Institute''s requirements to be a Certified Personal Training Specialist. (CPTS), I have successfully completed 300 hours of comprehensive academic training including written and practical examinations in Exercise Physiology, Fitness Instruction, Fitness Testing, Strength and Conditioning, Functional Training, Nutritional Education and Weight Management.
General Information
27 years old (trains both men and women)

Bonifay Athletic Club
(850) 547-1050
708 W Highway 90
Bonifay, FL
 
Tri-County Ymca The
(850) 547-9622
608 W McKinnon Ave
Bonifay, FL
 
Zumba Basics and Zumba Toning
(850) 596-5770
Railroad Avenue
Chipley, FL
Programs & Services
Zumba and full body weighted workouts
Hours
Monday 5:30 pm Tues 6:30pm Thurs 7:30 pm Sat 8:30 AM
Prices and/or Promotions
$5.00 per class or 10 classes for $40.00

Sheryl Butchin
(561) 737-0049
Boynton Beach, FL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Core Development, Diet and Nutri
Schedule Type
Personal Fitness Trainer Certification National Federation of Professional Trainers (NFPT) Proprioceptive Neuromuscular Facilitation (PNF) & Active Isolated Stretching (AIS) Certification Stretching methods CPR, AED, and First Aid certified
Education
Personal Fitness Trainer Certification National Federation of Professional Trainers (NFPT)Proprioceptive Neuromuscular Facilitation (PNF) & Active Isolated Stretching (AIS) Certification Stretching methods15 years of Gymnastics and Weight Training Competitively through college at Kent State University (Ohio)CPR, AED, and First Aid certifiedBachelor of Arts Degree – Kent State University Psychology
General Information
41 years old (trains both men and women)

Carey G. Wilson
(954) 288-0091
Deltona, FL
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting
Schedule Type
CERTIFIED: AUG 2010 NATIONAL COUNCIL ON STRENGTH AND FITNESS.
Education
C.P.R CERTIFIED, NATIONAL PERSONAL INSTITUTE 2008-2009, CERTIFIED AUG 2010 NATIONAL COUNCIL ON STRENGTH AND FITNESS.
General Information
38 years old (trains both men and women)

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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