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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Latonia KY

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Sharon Chamberlin
(513) 255-7927
Cincinnati, OH
Specialty
Strength Building, Weight Loss, Weight Management
Schedule Type
ACE-Certified Personal Trainer NESTA Fitness Nutrition Coach
General Information
39 years old (trains both men and women)

Jazzercise Latonia Promenade Palace
(859) 341-4392
3630 Decoursey Rd.
Latonia, KY
Programs & Services
Jazzercise

Data Provided By:
Curves Independence KY
1780 Declaration Dr.
Independence, KY
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:
Independence Snap Fitness
(859) 966-2224
2168 Declaration Drive
Independence, KY
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Snap Fitness
(859) 448-5540
7025 Alexandria Pike
Alexandria, KY
 
Julian Foster
(513) 227-1586
Cincinnati, OH
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting
Schedule Type
Bachelors Degree: Physical Education
Education
Athletic background, resistance training expertise, Young and very personable. Very humble and dedicated to seeing changes and meeting goals.
General Information
24 years old (trains both men and women)

BodyShape Fitness
(513) 371-0976
6424 Taylor Mill Rd.
Independence, KY
 
BodyShape
(859) 363-8900
6424 Taylor Mill Road
Independence, KY
 
Snap Fitness
(859) 966-2224
2168 Declaration Dr
Independence, KY
 
Curves Cold Spring KY
2899 Alexandria Pike
Highland Heights, KY
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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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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