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CYCLING PERFORMANCE TIPS

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Cycling Trainers Missoula MT

This page provides useful content and local businesses that can help with your search for Cycling Trainers. You will find helpful, informative articles about Cycling Trainers, including "Preseason training" and "Off season 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 Missoula, MT that will answer all of your questions about Cycling Trainers.

Womens Club The
(406) 728-4410
2105 Bow
Missoula, MT
 
Stafford Fitness
(406) 549-2832
1748 South Ave W
Missoula, MT
 
Kyle Hibler
(406) 862-2444
Missoula, MT

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Beree Beree
(406) 721-8882
900 Council Way
Missoula, MT
 
Missoulas Only Authentic Pilates Studio
(406) 541-2673
214 E Main St
Missoula, MT
 
Exercise Health Service
(406) 542-5440
1413 S Higgins Ave
Missoula, MT
 
Golds Gym
(406) 549-9181
2425 W Central Ave # 100
Missoula, MT
 
Bullet Gym
(406) 543-7800
500 E Spruce St
Missoula, MT
 
Mismo Gymnastics
(406) 728-0908
1900 W Broadway
Missoula, MT
 
Health Directorycom
(406) 541-4170
2409 Dearborn Ave
Missoula, MT
 
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OFF SEASON TRAINING

 



It's tough to maintain a regular training regimen 12 months a year. Taking a break from your usual routine for an off season, winter training program will not only help you maintain a good foundation or base for those early spring rides, but also help to avoid burn out when it's time to resume those tough, regular season sessions. A balanced off season program should contain resistance (weight) training, time on an indoor stationary trainer , and a cross training aerobic sport such as swimming or x-country skiing. Other choices might include aerobic classes, self defense classes, jumping rope, tennis, rowing, swimming, yoga, spin classes , and mountain biking, if conditions permit. The variety of activities in itself enhances the psychological benefits of a winter break.

And of course when it warms up, a taking the bike out on the road is a nice break. 50 degrees is my break point (and living in Seattle means that is an option almost every month). If you have problems with a runny nose in cold weather here's a tip for you. Vasomotor rhinitis occurs when cold air makes one's nose run. Atrovent (ipratropium bromide) Nasal Spray 0.06% works well. And you can use it for riding, skiing or even just walking outside when it is cold and/or windy. Unfortunately it's only available by prescription.

Along with it's cardiovascular benefits, cross training helps maintain balance skills, muscle strength, hand to eye coordination, and improved range of motion. Although there are sport specific, training benefits that are only gained from being on the bicycle itself, your next season's cycling performance will benefit from the psychological break of cross training - a break from the stress of meeting regular training deadlines as well as a break to give your body time to rebuild and rest the muscles, joints, and ligaments that are repeatedly stressed by your regular season training routine.

One visitor to this site speculated that using weighted jumps might add more to cross training than just maintaining the cardiovascular status quo. Their speculation goes like this - "With jumping rope, the height of the "jump" is minimal, so other jumping type activities (ie the weighted jump ups)) might be more productive to achieve the goal of muscle cell development. Given that vertical jump correlates highly with fast-twitch muscle fibres, is there any support for the notion (my notion) that working on vertical jump (i.e. by jumping rope) could improve sprinting? Obviously this isn't very specific to cycling, but I'm thinking of using it as a pre-season cross-training thing if there'd be any point to it at all. It seems to me that as a means of recruiting muscle fibres to fire in synchrony (or however you say that), this would have some effect, together with weights and leg speed drills. The only thing I can remember reading which possibly relates to this is a National-level Masters track guy who does weighted jump-ups."...

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PRESEASON TRAINING

 



The days are getting longer, the roads aren't wet or icy every day, and you've been looking over the ride and race calendars again. It's time to get serious about training.

It's tough to train in the off season, but hopefully you were able to maintain a winter training program as a good foundation or base for these early spring rides. A balanced program would have contained resistance (weight) training, cardiovascular training with an indoor stationary trainer or rollers, and an alternative or cross training sport such as indoor swimming or x-country skiing. Mountain biking, if conditions permited, was another option. But it's not unusual to burn out after a hard season of riding, so it's even possible you may have taken a few extra weeks off. If so, put in some easy miles as you build a mileage base before starting those intervals and pushing up the weekly miles.

If you still have a month or two before the weather gets good, you can supplement your road time with an indoor trainer and weights. The stationary bike, especially in a spinning class setting, is really good for speed work. Two or three times a week, after warming up, do eight or ten 20 second sprints with easy spinning for 5 minutes between. Twice a week use your free weights, with more reps (12 to 15,) and lighter weight than you would use for building up muscle bulk. But road work is the key to a good riding season so, if possible, get out there and spend some time on the road building up that mileage base with endurance rides and occasional sprints to keep things interesting. From a rider:

  • Q.I teach spin to a group of guys three times a week that love to ride outdoors once the snow melts. Should I be encouraging cardio or strengthening on the bike at this time, or something completely different? -- Maggie

  • A. As they are spinning, I think the cardio is there - at lest enough to get started on the road. So I'd encourage some mild weight work, not excessive, but maybe three times a week. And then get them out on the road building some miles towards that 500 mile base as soon as the snow is gone.

    There are as many cycling training programs as there are personal trainers, but certain basic "rules of thumb" can be used to help you develop your own individualized program for that upcoming event whether a century ride, a short road race, or a tour.

    Before beginning a rigorous training program, it is important to have a base of at least 500 miles of easy rides. If you had a good winter or off season training program, you can pare down this requirement. This is important to allow the muscles and ligaments to respond to the demands of increasing use. If this stage is "pushed" or minimized, the chances of injury during the early season increase. Remember to take the right gear to address the clothing challenges of these early season rides.

    And if this is your first time for a regular exercise program, you might consider a physi...

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