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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Lake Geneva WI

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 Lake Geneva, WI that will answer all of your questions about Weight Training Gyms.

Maggie Leverence
(262) 565-7456
Lake Geneva, WI
Specialty
Strength Building, Weight Loss, Rehabilitation, Aerobics, Kick Boxing, Body Sculpting, Golf Fitness
Schedule Type
ACSM, AED, First Aid.
Education
Pre-med degree from Lawrence University in Wisconsin. Certified through the American College of Sports Medicine (ACSM.org), the #1 and world leader of exercise fitness and research. Trained under some of the top fitness trainers in the US (CA and NY).Fitness training includes using everything from machines to balance and stability balls and dumbbells.
General Information
26 years old (trains both men and women)

Can Am Hockey Group
(262) 249-1210
N2326 Alta Vista Dr
Lake Geneva, WI
 
Lake Geneva Snap Fitness
Hwy 12 and Hwy 120
Lake Geneva, WI
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Carefree Merchant the
(262) 248-9121
W4240 State Road 50
Lake Geneva, WI
 
Y M C A
(262) 248-6211
203 S Wells St
Lake Geneva, WI
 
Victoria Tumilson
(815) 385-9535
McHenry, IL
Specialty
Strength Building, Weight Loss, Suspension Training
Schedule Type
ISFTA
Education
We work under a degreed Atheletic Trainer and received certification in personal training. We believe in continued training to learn the latest techniques and tools available today.
General Information
41 years old (trains both men and women)

Interlaken Resort and Country Spa
(262) 248-9121
W4240 State Road 50
Lake Geneva, WI
 
Geneva National Golf Club
(262) 245-7000
1221 Geneva Nationl Ave S
Lake Geneva, WI
 
Geneva National Swim and Racquet Club
(262) 245-5880
755 Geneva Nationl Ave N
Lake Geneva, WI
 
Lake Geneva Yacht Club
(262) 275-2727
W4780 S Lake Shore Dr
Fontana, WI
 
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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