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CYCLING PERFORMANCE TIPS

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

Peter Van Doren, PT, CSCS
(303) 931-7692
1332 S. Idalia Street
Aurora, CO

Data Provided By:
Deb Klafter
(303) 915-0860
Denver, CO
Specialty
Strength Building, Weight Loss, Body Sculpting, Nutrition Counseling
Schedule Type
Certified Personal Trainer Certified TRX Suspension Trainer CPR
Education
National Personal Training Institute - CPTNational Strength & Conditioning Assoc. - CPT
General Information
46 years old (trains both men and women)

Steven Finch
(303) 332-3074
Denver, CO
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Yoga
Schedule Type
NSCA, Certified Personal Trainer NSCA, Certified Strength and Conditioning Specialist ACSM, Certified Personal Trainer USAW Olympic Sports Performance Coach NASM Corrective Exercise Specialist NASM Performance Enhancement Specialist NPTI, Certified Nutritionist
Education
Master of Science Human Movement (MS)Master of Health Administration (MHA)
General Information
42 years old (trains both men and women)

Jason Stone
(303) 641-8149
Denver, CO
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting
Schedule Type
ISSA, MAT, RTS, MAT Jumpstart
Education
BS University of Florida, Advanced Science DegreeMuscle Activation Techniques InternshipRTS Resistance Training Specialist
General Information
31 years old (trains both men and women)

Ryan Allen
(720) 422-9397
Parker, CO
Specialty
Strength Building, Weight Loss, Aerobics, Body Sculpting
Schedule Type
ISSA CPR
Education
University of Northern Colorado
General Information
39 years old (trains both men and women)

Mark Schmukal
(720) 220-3455
Englewood, CO
Specialty
Strength Building, Weight Loss, Rehabilitation, Body Sculpting, Powerlifting Coach
Schedule Type
National Strength and Conditioning Association (NSCA) American College of Sports Medicine (ACSM)
Education
For more than 16 years, Mark has trained people ranging from professional athletes to people who simply want to improve their health, including experience with individuals with the Kansas City Chiefs, the Seattle Seahawks, the U.S. Air Force Academy, the U.S. Olympic Training Center in Colorado Springs, the U.S. Army, the Power Team, and the World Wrestling Federation. He has worked in a physical therapy clinic, and served as a manager for 24 Hour Fitness.Mark reads, takes courses, and attends p
General Information
35 years old (trains both men and women)

Scott Harwood
(303) 601-5851
Denver, CO
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, MMA
Schedule Type
ISSA
Education
ISSA, BA
General Information
31 years old (trains both men and women)

Amber Robitaille
(303) 859-5234
Aurora, CO
Specialty
Strength Building, Weight Loss, Aerobics, Body Sculpting, Burst Training
Schedule Type
Bachelor''s Degree in Adult Fitness and Exercise Science. Minor in Nutrition. I am ACSM-HFI certified. CPR certified. I did personal training at Metro State College of Denver, The Trails Recreation, and have been in-home personal training for over a year under my own business.
Education
EducationMost trainer''s at recreation centers, corporate gyms, and many independent trainers have certifications that take at best a weekend to achieve. The tests they have to take are open book and are mailed in. I hold a bachelor''s degree in Adult Fitness & Exercise Science with a minor in Nutrition from Metropolitan State College of Denver, in Colorado.CertificationNot only do I hold a degree in the field, I am also certified by the American College of Sports Medicine and am recognized as a
General Information
30 years old (trains female only)

Joel Griffin
(720) 933-1083
Wheat Ridge, CO
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting, Diet, Nutrition & Supplementatio
Schedule Type
National Academy of Sports Medicine (NASM) CPR First Aid Bollman Medical Prep Ceritfication
Education
DegreesColorado State UniversityBiology Science MajorChemistry MinorMetropolitan State College of DenverBusiness Marketing MajorManagement Minor
General Information
27 years old (trains both men and women)

Keith Welch, CPT
(303) 258-6610
Parker, CO
Specialty
Strength Building, Body Building, Weight Loss, Aerobics, Body Sculpting, Reiki
Schedule Type
Expert Rating Certified Professional Certified Reiki Practitioner
Education
For more than 16 years, Keith has studied and implemented a variety of specialties including nutrition, weight loss, weight/strength training, aerobic fitness, and combat arts.Keith reads, takes courses, and attends professional conferences to learn specialized techniques to share with his clients. His special interests include Krav Maga, S.C.A.R.S. (Special Combat Aggressive Reactionary System), and Reiki Energy Therapy.
General Information
38 years old (trains both men and women)

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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