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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Doylestown PA

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 Doylestown, PA that will answer all of your questions about Weight Training Gyms.

Richard Facenda
(215) 822-5870
Chalfont, PA
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Breast Cancer Recovery, and Boot
Schedule Type
W.I.T.S, DSW Fitness
Education
C.P.T.Breast Cancer RecoveryBoot Camp
General Information
35 years old (trains both men and women)

Ali Bettinger
(267) 261-4675
Perkasie, PA
Specialty
Strength Building, Weight Loss, Rehabilitation, Aerobics, Body Sculpting, General Conditioning
Schedule Type
ACSM-CPT, NPTI-CPT, CPR & AED Certified
Education
#NAME?
General Information
39 years old (trains both men and women)

rasti bondra
(215) 801-6355
Newtown, PA
Specialty
Strength Building, Body Building, Weight Loss, Aerobics, Body Sculpting, functional & sport specifics
Schedule Type
NCCPT
Education
Masters in Physical Education & Fitness training
General Information
34 years old (trains both men and women)

Revik Abovyan
(215) 498-5502
Huntingdon Valley, PA
Specialty
Strength Building, Body Building, Weight Loss, Kick Boxing, Body Sculpting, endurance conditioning
Schedule Type
AAAI
Education
AAAI certified Personal Trainer.A Strong Martial Arts, yoga and boxing background.Former Manager of LA Fitness'' Personal Training Department.
General Information
23 years old (trains both men and women)

Empire Fitness Services
(215) 348-8000
4228 Southview Ln
Doylestown, PA
 
Kelly Knueppel
(215) 429-2261
Perkasie, PA
Specialty
Strength Building, Body Building, Weight Loss, Pilates, Aerobics, Body Sculpting
Schedule Type
IFPA, Personal Trainer, Master Trainer, Strength Coach
Education
My bachelor''s degree is in engineering but my passion is fitness. So, I have taken a systematic, results driven approach to education myself on the most efficient way to exercise for results.
General Information
47 years old (trains female only)

Grant Cook
(267) 372-2772
Perkasie, PA
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Sports Specific
Schedule Type
Pennstate University- B.S. Kinesiology NCSA-CPT AAI Primary Aerobic Instructor American Red Cross AED/CPR
Education
Pennsylvania Univeristy- B.S. KinesiologyHigh Intensity Athletic Training at PSUDrug and Rehabilitation Group TrainingBoot Camp InstructorCore Class InstructorSports ConditioningPhysiologyStability ballsBosu ballsLifestyle ManagementCognitive behavioral changesMotivational specialist
General Information
28 years old (trains both men and women)

Damien Young
(877) 438-3484
Langhorne, PA
Specialty
Strength Building, Body Building, Weight Loss, Yoga, Kick Boxing, Body Sculpting, Clinical Hypnotherapy, Nutrition
Schedule Type
BA Exercise Physiology, Clinical Hypnotherapy, NPTI, ACE, ACSM, AAAI, AFAA, American Board of Clinical Hypnotherapy, American Hypnosis Association, IDEA, New England Institute of Hypnotherapy
General Information
35 years old (trains both men and women)

Paul Methratta
(877) 797-3787
Conshohocken, PA
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Aerobics, Post Rehab, Sports Training
Schedule Type
NASM, ACE, ASPT Personal Trainer Lifestyle Mgmt Assoc - Nutrition Specialist
Education
B.S. in Health and Exercise Science with Concentration in Pre-Physical Therapy/Sports Medicine from Eastern UniversityCertified Personal Trainer - National Academy of Sports MedicineCertified Personal Trainer - American Council on ExerciseCertified Nutrition Specialist - Lifestyle Mgmt. AssociatesB.S. Business Management with Minor in Business Logistics from Penn State UniversityOpened Fitness RxPerts, LLC in 2005.
General Information
38 years old (trains both men and women)

Medical Healing Arts Center the
(215) 348-4002
54 E Oakland Ave
Doylestown, PA
 

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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