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CYCLING PERFORMANCE TIPS

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

Janalyne Hansen
(719) 647-7871
Colorado Springs, CO
Specialty
Strength Building, Weight Loss, Rehabilitation, Yoga, Aerobics, Body Sculpting
Schedule Type
National Strength and Conditioning Association - Certified Strength and Conditioning Specialist; World Instructor Training Schools - Level IV Certified Personal Trainer; Scirion Institute of Exercise Physiology - Certified Personal Trainer and Personal Trainer Instructor
Education
B.S. Fitness and Wellness Management/Exercise Science
General Information
28 years old (trains female only)

Geof and Amy Suits
(719) 447-9380
Colorado Springs, CO
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Outdoor sports training
Schedule Type
NFPT Personal Trainer
Education
Geof SuitsAs the owner with his wife Amy, Geof brings to Physique Etc. Personal Training Studio 15 years of experience as an NFPT Certified Personal Trainer. During this time, Geof has worked closely with physicians, physical therapists, and others in the medical field to acquire extensive knowledge of the human body and movement. Geof specializes in post rehabilitation, having taken the ISSA Post Rehabilitation Specialist course. His knowledge of biomechanics and human function allow him to qui
General Information
44 years old (trains both men and women)

Anytime Fitness
(719) 392-4430
6436 S. Hwy 85/87
Fountain, CO
 
Curves
(800) 615-7352
328 Main St
Colorado Springs, CO

Data Provided By:
Curves Security/Widefield
141 Fontaine Blvd.
Colorado Springs, CO
 
John Marshall
(719) 339-0690
Colorado Springs, CO
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Athletic Coaching
Schedule Type
John Marshall started his career at Baylor College of Sports Medicine over 15 years ago and has been certified and educated through ISSA, ACE, Baylor PFIT program
Education
Baylor College of Sports Medicine, Professional Fitness Instructor Training (PFIT), ISSA, ACE, Scirion Institute of Exercise Physiology.In 2007 Worked closely with a physical therapist to learn shoulder, hip, knee and back rehab techniques.
General Information
43 years old (trains both men and women)

Curves
(800) 615-7352
6980 Mesa Ridge Pkwy Ste. 150
Fountain, CO

Data Provided By:
Anytime Fitness Fountain, CO
(719) 392-4430
6436 S. Hwy 85/87, Suites F
Fountain, CO
Programs & Services
24-hr Operations, Cardio Equipment, Circuit Training, Elliptical Trainers, Free Weights, Parking, Personal Training, Spinning, Stair Climber, Stationary Bikes, Treadmill, Weight Machines

Data Provided By:
Curves Security/Widefield CO
141 Fontaine Blvd.
Colorado Springs, CO
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

Data Provided By:
Bally Total Fitness S Academy Blvd
(719) 390-7700
1801 S Academy Blvd
Colorado Springs, 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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