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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Eugene OR

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 Eugene, OR that will answer all of your questions about Weight Training Gyms.

Aaron Orton
(541) 206-8854
Eugene, OR
Specialty
Strength Building, Body Building, Weight Loss, Military Prep / Bodybuilding
Schedule Type
ISSA Certified Personal Trainer APEX Certified Personal Trainer "Advanced Fitness Specialist"
Education
US Marine Corps Infantry Squad Leader (03-07)AAS Degree in Health and Movement ScienceFitness Specialist CertificateFitness Technician Certificate"Advanced Fitness Specialist"Natural Competitive Bodybuilder
General Information
25 years old (trains both men and women)

Olena Hornberger
(541) 255-2020
Eugene, OR
Specialty
Strength Building, Weight Loss, Rehabilitation, Yoga, Aerobics, Body Sculpting, stability , adaptive fitness
Schedule Type
ACSM Certified Health Fitness Specialist
Education
ACSM Certified Health Fitness SpecialistA.A.S. in Personal Fitness TrainingM.S. in the Field of Biology
General Information
27 years old (trains both men and women)

Holly St.Lawrence
(541) 606-3230
Eugene, OR
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, core, flexibility, balance, gero
Schedule Type
University Of Oregon Alumni National Academy of Sports Medicine International Department Exercise Association. HPFN ISSA IHRSA NTA WPF
Education
I hold a Bachelors Degree in Pre-Med with a double major in Exercise Movement Science (Human Physiology) & Biochemistry. I am a NASM (National Academy of Sports Medicine) Certified Personal Trainer. I further Mastered and am now a Certified Nutritional Therapist. I hold further certifications in Functional Gastroenterology, Blood Chemistry Analysis, Neurology, Mastering The Thyroid, & Endocrinology.I am further educated in Cardiovascular Training, Core Training, Balance Training, Flexibility
General Information
41 years old (trains both men and women)

Contours Express
(541) 747-1500
92699 Coburg Road
Eugene, OR
 
Golds Gym
(541) 484-0970
1056 Green Acres Rd
Eugene, OR
 
John Jenkins
(541) 844-1587
Eugene, OR
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Endurance & Functional Training
Schedule Type
ertifications,
Education
ProFitness personal trainers, both male and female, include natural competitive bodybuilders, post-graduate exercise physiologists, career athletes, aerobic/fitness instructors, and therapeutic physical educators.
General Information
29 years old (trains both men and women)

Darin Starr
(541) 231-3814
Eugene, OR
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting
Schedule Type
ACT and ACSM Certified Personal Trainer
General Information
33 years old (trains both men and women)

Golds Gym Eugene
541484.097
1009 Green Acres Road
Eugene, OR
 
Gold Gym
(541) 484-0970
1015 Green Acres Rd
Eugene, OR
 
Eugene Swim and Tennis Club
(541) 342-4414
2766 Crescent Ave
Eugene, OR
 

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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