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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Fort Collins CO

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 Fort Collins, CO that will answer all of your questions about Weight Training Gyms.

Dennis Blair
(970) 691-5789
Fort Collins, CO
Specialty
Strength Building, Weight Loss, Rehabilitation, Aerobics, Nutrition
Schedule Type
ISSA Certified Fitness Trainer, ISSA Specialist in Performance Nutrition
General Information
37 years old (trains both men and women)

Xakary Wolfe
(970) 308-4508
Fort Collins, CO
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Nutrition
Schedule Type
- International Sport Science Association (ISSA) - International Sports Medicine Association (ISMA) - CPR & Standard First Aid (American Red Cross) - Currently studying for Certified Strength and Conditioning Specialist (CSCS)
General Information
34 years old (trains both men and women)

Citipointe Fitness
(970) 266-1505
1833 East Harmony Road
Fort Collins, CO
 
Krav Maga Training Center
(970) 225-6655
1827 E Harmony Rd
Fort Collins, CO
 
Ptarmigan Country Club
(970) 226-6600
5416 Vardon Way
Fort Collins, CO
 
Rich Clarke
(970) 691-6722
Fort Collins, CO
Specialty
Strength Building, Body Building, Weight Loss, Spin, Body Sculpting, Youth Conditioning, Golf Conditi
Schedule Type
Cardiac Pulmonary Resuscitation; Standard First Aid (American Red Cross); National Strength and Fitness Association; Certified Strength and Conditioning Specialist; American Aerobic Association International/International Sports Medicine Association-Health Club Management; and National Endurance and Strength Conditioning Association-Personal Trainer; and International Youth Conditioning Association-Certified Youth and Conditioning Specialist.
Education
Colorado State University: Bachelor of Science in Sports Medicine (1994)Relevant Courses and Training Experiences: Physical Therapy, Sports Psychology, Biology, Exercise Testing and Assessment, Geriatric Motor Skills, Youth Conditioning, Gross Anatomy, Physiology, Kinesiology, Motor Learning, Biomechanics, Nutrition, Spin and Sport Yoga, Health Club Management, Exercise Therapy, Principles of Coaching, and Sports Club Management.
General Information
39 years old (trains both men and women)

24 Hour Fitness Fort Collins Sport Gym
2208 E Harmony Rd
Fort Collins, CO
Programs & Services
24-hr Operations, Circuit Training, Elliptical Trainers, Family Gym, Free Weights, Group Exercise Studio, Gym Classes, Gym Equipment, Personal Training, Special Services, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Krav Maga Official Training Center and Karate Kids
(970) 225-6655
1857 E Harmony Rd
Fort Collins, CO
 
Willow Springs Community Assoc
(970) 266-8377
5424 White Willow Dr
Fort Collins, CO
 
Mike O Hearm Signature Fitness
(970) 266-1505
1833 E Harmony Rd
Fort Collins, CO
 
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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