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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Holly MI

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 Holly, MI that will answer all of your questions about Weight Training Gyms.

Dawn Williams
(248) 444-6739
Commerce Township, MI
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Aerobics, Body Sculpting, TRX Suspension training
Schedule Type
ACE certified personal trainer since 2003
Education
Bachelors Degree, TRX Suspension training
General Information
45 years old (trains both men and women)

Chris and Jenny Schild
(517) 404-3488
Brighton, MI
Specialty
Strength Building, Weight Loss, Flexibility Training
Schedule Type
Body Within has a training staff of four certified trainers. Each have multiple certifications. Please see our website, bodywithinfit/about/trainers, for more details.
Education
All of our trainers are degreed and certified and are 100% focused on YOU and your goals. Please see our website, bodywithinfit.com/about/trainers, for more details on each of our trainers and their qualifications.
General Information
36 years old (trains both men and women)

Curves Holly MI
124 N. Saginaw Street, Ste. A
Holly, MI
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:
Curves For Women
(248) 634-9000
124 S Saginaw St # A
Holly, MI
 
Anytime Fitness
(810) 629-6574
3230 Silver Lake Road
Fenton, MI
 
Toria Lee
(888) 999-6939
Auburn Hills, MI
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Functional Training
Schedule Type
American College of Sports Medicine - Certified Personal Trainer Wellcoaches, Incorporated - Certified Wellcoach American Heart Association for Heartsaver CPR, First Aid and AED for infants, children and adults American Council on Exercise - Certified Weight Management Consultant:
Education
Toria’s professional mission is to inspire and empower people to discover their unique magnificence, achieve optimal wellness & enjoy abundance in every aspect of life; To educate and motivate individuals, worksites & congregations to safely and effectively improve overall fitness, wellness and productivity for themselves and their families, thru encouragement, inspiration, goal setting, personalized exercise prescriptions, nutritional programming, wellness coaching and educational seminars.
General Information
44 years old (trains both men and women)

Holly Snap Fitness
(248) 634-2000
15213 N. Holly Rd
Holly, MI
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Curves Holly
124 N. Saginaw Street
Holly, MI
 
Fenton Fitness and Athletic Center
(810) 750-0351
404 Rounds Dr
Fenton, MI
 
Anytime Fitness Fenton, MI
(810) 629-6574
3230 Silver Lake Road
Fenton, MI
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:
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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