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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Temperance MI

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 Temperance, MI that will answer all of your questions about Weight Training Gyms.

Mark Lochner
(734) 735-3971
Monroe, MI
Specialty
Strength Building, Body Building, Weight Loss, Aerobics, Body Sculpting
Schedule Type
ACE
Education
Current: American Council on Exercise (ACE)Current: CPR
General Information
25 years old (trains both men and women)

Michael Pirkle
(734) 262-5170
Blissfield, MI
Specialty
Strength Building, Body Building, Weight Loss
Schedule Type
I have 3 CFT certifications those being: ISSA, W.I.T.S. (affiliate to ACSM), Expert Rating also CPR/AED certified.
Education
weight training exercises,sports nutrition,fitness assessments,sports conditioning. I put in more than 60 hours of internship at Urban Active. I belong to ISSA.
General Information
37 years old (trains both men and women)

Brookwood Swim and Tennis Club
(734) 847-8564
1565 W Dean Rd
Temperance, MI
 
Sandy Courts Beach Volleyball
(734) 847-0415
2345 W Dean Rd
Temperance, MI
 
Y M C A of Greater Toledo Bedford Programs
(734) 847-2417
8405 Jackman Rd
Temperance, MI
 
Gregg Schwartz
(419) 351-1381
Sylvania, OH
Specialty
Strength Building, Weight Loss, Rehabilitation, core stability and balance train
Schedule Type
ACE, NASM
Education
BS from Central Michigan University in Health Fitness in Preventative and Rehabilitative Programs
General Information
29 years old (trains both men and women)

Vladimir Vjatschslav
(734) 819-1568
Monroe, MI
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Boot camp
Schedule Type
Fitour Advanced Personal Trainer Certificate WABBA Personal Trainer Diploma Fitness Instructors Certificate Scottish Rugby Union ‘New Image’ Rugby Trainer (youth) European Professional Tennis Trainers Certificate English Football Association’s FA Soccer Parent Award PACE Certificate National Association of Fitness Certification member
Education
Weight Lifting, Monroe County Community College, MI,USAEffective Coaching in Team Sports, Monroe County Community College, MI, USA?Nutrition and Diet Therapy, Monroe County Community College, MI, USA?Weight Training Course, Monroe County Community College,MI, USABachelor of Sports Science Degree, University of Paisley, ScotlandHigher National Diploma, (Sport, Health & Exercise), Reid Kerr College, ScotlandHigher National Certificate, (Sport, Health & Exercise), Reid Kerr College, ScotlandNursing
General Information
45 years old (trains both men and women)

Curves Temperance/Lambertville
7325 Lewis Avenue
Temperance, MI
 
Curves For Women
(734) 847-7500
7400 Lewis Ave
Temperance, MI
 
Curves Temperance/Lambertville MI
7325 Lewis Avenue, Unit 1
Temperance, MI
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:
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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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