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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Dundalk MD

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 Dundalk, MD that will answer all of your questions about Weight Training Gyms.

Nicole Barr
(410) 205-9360
Baltimore, MD
Specialty
Strength Building, Weight Loss, Rehabilitation, Yoga, Pilates, Aerobics, Body Sculpting, Core/Functional
Schedule Type
Certified Personal Trainer (WITS, Level III) Pilates Instructor Certification CPR Certified
Education
Nutrition & Weight ControlAdvanced Functional Training/Program DesignOne-on-One Partner TrainingOptimizing Training & RecoveryCardio Box
General Information
26 years old (trains both men and women)

Tracy Matthews
(443) 653-5802
Cockeysville, MD
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Yoga, Pilates, Aerobics, Kick Boxing, Body Sculpting, Military training
Schedule Type
National Exercise and Sports Trainers Association personal trainers certification CRP/AED and First Aid from the Red Cross
Education
Through college courses and workshops, I have acquired an extensive background in fitness, health, and nutrition. I have lost over 100 pounds. Following my weight loss success, I studied with the National Exercise and Sports Trainers Association and received my personal trainers certification. I then started Lady Like Fitness.I remain active in my field by writing books, speaking engagements, audio programs, DVDs, and television appearances.
General Information
23 years old (trains female only)

Dundalk Athletic Club Inc
(410) 288-0552
7801 Seaside Rd
Dundalk, MD
 
Dundalk Fitness and Aquatic Center
(410) 285-3290
15 Commerce St
Dundalk, MD
 
North Point Village Rec Council
(410) 477-9503
7828 Saint Patricia Ln
Dundalk, MD
 
Brian Crider
(410) 320-6064
Annapolis, MD
Specialty
Strength Building, Body Building, Weight Loss, Pilates, Aerobics, Body Sculpting, Toning
Schedule Type
AAAI/Isma, Cpr/Aed In progress ACE
Education
Elite weight loss class, AAAi/Isma class, Cpr/Aed class, Pilates class, Kettle Bell class, Toning and stability class,Nutritional class,Client retention skills class,fitness assessment and trainer leadership classes.
General Information
26 years old (trains both men and women)

Key Yacht Club Inc
(410) 477-2578
4044 Beach Rd
Dundalk, MD
 
Swim America Of Md Inc
(410) 285-3290
15 Commerce St
Baltimore, MD
 
Five Center Place Learning Center
(410) 288-2700
5 Center Pl
Dundalk, MD
 
Defenders Inc
(410) 288-2700
5 Center Pl
Dundalk, MD
 

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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