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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Lake Worth FL

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 Worth, FL that will answer all of your questions about Weight Training Gyms.

Jonathan Taylor
(561) 577-9965
Lake Worth, FL
Specialty
Strength Building, Weight Loss, Body Sculpting
Schedule Type
ISSA, ASFA
General Information
22 years old (trains both men and women)

Jeffrey Angotti
(561) 236-1072
Boynton Beach, FL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Sport Specific
Schedule Type
National Athletic Trainers Association (NATA): Certified Athletic Trainer (ATC): 2002 National Strength and Conditioning Association (NSCA): Certified Strength and Conditioning Specialist (CSCS): 2002
Education
Bachelors of Science in Health: Sports Medicine-Athletic Training: University of North Florida, 2002
General Information
28 years old (trains both men and women)

Sonja Wood
(561) 702-4846
Delray Beach, FL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Yoga, Pilates, Aerobics, Body Sculpting, TRX Suspension Training
Schedule Type
American Council on Exercise, Certified 1997
Education
American Council on Exercise, Certified 1997First Aid, AED, and CPR, Continuous from 1997Active Isolated Stretching, Certified 2003E.C.A. Sports Training & Fitness, Credited 2004 Including various sessions of management, core training, running, female and/or athletic training advantages, posture, nutrition and body image.Dynamics/ Modern Golf, Credited 2006Nutrition/Health, Credited 2006Exercise/Injury Rehab, Credited 2006Metabolism, Credited 2006Exercising Through Your Pregnancy, Credited 2008T
General Information
47 years old (trains both men and women)

Curves For Women
(561) 434-9990
3493 S Congress Ave
Lake Worth, FL
 
Curves Lantana
125 F Hypoluxo Road
Lantana, FL
 
Seth Kaufmann
(561) 523-4213
Boynton Beach, FL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, sport specific
Schedule Type
Masters in Exercise Science Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association (NSCA)
Education
Masters in Exercise Science with a specialization in Strength and ConditioningCertified Strength and Conditioning Specialist by the National Strength and Conditioning Association
General Information
28 years old (trains both men and women)

Sheryl Butchin
(561) 737-0049
Boynton Beach, FL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Core Development, Diet and Nutri
Schedule Type
Personal Fitness Trainer Certification National Federation of Professional Trainers (NFPT) Proprioceptive Neuromuscular Facilitation (PNF) & Active Isolated Stretching (AIS) Certification Stretching methods CPR, AED, and First Aid certified
Education
Personal Fitness Trainer Certification National Federation of Professional Trainers (NFPT)Proprioceptive Neuromuscular Facilitation (PNF) & Active Isolated Stretching (AIS) Certification Stretching methods15 years of Gymnastics and Weight Training Competitively through college at Kent State University (Ohio)CPR, AED, and First Aid certifiedBachelor of Arts Degree – Kent State University Psychology
General Information
41 years old (trains both men and women)

Hewart JR Bennett
(561) 598-0633
West Palm Beach, FL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Kick Boxing, Body Sculpting, Core Synergistics, Conditioning
Schedule Type
(WFA) World Fitness Association Certified Personal Trainer. Certified Medical Assistant. Militant Combat life saver. CPR pro.
Education
(WFA) World fitness Association Certified Personal Trainer.MedVance Institute Certified Medical Assistant
General Information
23 years old (trains both men and women)

Healthy Chicks
(561) 965-7577
7433 S Military Trl
Lake Worth, FL
 
Lantana Fitness
(561) 585-3300
700 W Lantana Rd
Lantana, FL
 

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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