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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Sterling VA

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 Sterling, VA that will answer all of your questions about Weight Training Gyms.

Sara Peffley
(703) 729-0258
Ashburn, VA
Specialty
Strength Building, Weight Loss, Rehabilitation, Body Sculpting
Schedule Type
licensed Physical Therapist for 19 years ACE certified Personal Trainer 1/09 CPR certified
Education
BS Physical Therapy 5/91I have attended continuing education classes in Pilates, yoga, core stabilization, balance/vestibluar training and weight training.
General Information
41 years old (trains both men and women)

Chad Anderson
(540) 327-6943
Ashburn, VA
Specialty
Strength Building, Body Building, Weight Loss, Aerobics
Schedule Type
NSCA-CSCS
Education
BS Exercise ScienceNutrition MinorExercise Leadership Minor
General Information
31 years old (trains both men and women)

Thomas George
(301) 385-9001
Germantown, MD
Specialty
Strength Building, Weight Loss, Aerobics, Taichi
Schedule Type
Issa
Education
College courses, martial arts training certification from ISSA owner of Shape Shifter Fitness. Over 10 years experience in exercise instruction.
General Information
37 years old (trains both men and women)

Eric Greenberg
(301) 534-1708
Bethesda, MD
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation
Schedule Type
ACSM Certified Personal trainer October 14, 2010 Board Certification: Internal Medicine 1996 American Red Cross CPR Certified October 4, 2010
Education
Jul 1994 To Jun 1996Internal medicine ResidencyWashington Hospital Center, Washington, DCJul 1993 To Jun 1994Internship, Internal Medicine,University of Maryland Hospital Baltimore, MDJun 1993University of Maryland School of Medicine, Baltimore, MDDoctorate Degree-MD May 1988Johns Hopkins University, Baltimore, MDBachelors Degree Humanities Jun 1984Gilman School, Baltimore, MD
General Information
44 years old (trains both men and women)

Golds Gym Sterling
(703) 406-1622
21620 Ridgetop Circle
Sterling, VA
 
Brian Wright
(703) 582-6087
Ashburn, VA
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Kettlebell training
Schedule Type
•CSCS •RKC •NSCA-CPT
Education
Athletic Movement Training: Our body is an amazing design that ties very simple movement patterns into complex weaves of grace, power, and balance. At BW-PT, we focus on teaching the safe bio mechanics of hip extension, shoulder flexion, spinal rotation and the other simple movements we can perform in varied levels of speed and load in order to optimize your fitness level and life performance.
General Information
31 years old (trains both men and women)

Eitan Eldadi
(240) 595-9368
Rockville, MD
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Body Sculpting
Schedule Type
The Wingate Institute for Physical Education & Sport. The Nat Holman School for Coaches & Instructors (ISRAEL).
Education
Fitness For All :Specializes in getting our clients to the highest fitness level humanly possible . ALL ages . If you want it ,Eitan can make it happen ! Bethesda,Rockville, Silver Spring,Kensington.
General Information
38 years old (trains both men and women)

Kimberly Cornier
(703) 577-3091
Manassas, VA
Specialty
Strength Building, Body Building, Weight Loss
Schedule Type
ISSA Certified Fitness Trainer
Education
ISSA Certified Fitness TrainerISSA 5 Step Back Solution CertificateExercise and Multiple Sclerosis Certificate
General Information
41 years old (trains both men and women)

HDS Inc.
(202) 329-2239
Arlington, VA
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Yoga, Pilates, Aerobics, Spin, Taichi, Kick Boxing, Body Sculpting, general conditioning
Schedule Type
NASM ACSM ASFA AFAA Cross-Fit AHSI USMC NASE NSCS NSP
Education
Your get out of training exactly what you put in...create your destiny.
General Information
99 years old (trains both men and women)

Gold's Gym
(703) 406-1622
21620 Ridgetop Cir
Sterling, VA
 

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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