Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Integrated Training for Improved Cycling Performance - Part 2


The previous article looked at postural issues and possible muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions.

The first part of the program is stretching the muscles that were identified as tight in the previous article (calves, quads, hip flexors, hamstrings, pectorals, trapezius, and neck flexors). Stretching returns muscles to their proper length-tension relationship. As stated in the previous article, tight muscles alter joint positions which in turn affect the opposing muscles ability to function properly. Each stretch should be held at least 20-30 seconds.

The next component is five minutes of light cardiovascular activity to increase blood flow to the active muscles and increase the efficiency of the kinetic chain. Treadmill or elliptical are great choices.

Core stabilization training is next. Stabilization training involves improving the ability of the transverse abdominis, internal obliques and the pelvic floor muscles too effectively stabilize the spine and pelvis during cycling. Stabilization exercises involve little to no movement through the lower back, hips, and pelvis. Exercises include a progression of teaching the lower abdominals and pelvic floor muscles to stabilize the spine correctly. Exercises include abdominal bracing (aka "drawing-in" maneuver), bridges, the DOG (quadruped) series of exercises, and planks. These exercises should be performed with 12-20 reps with a slow controlled movement.

Balance is a requirement during any type of riding, (endurance, tempo, sprints, climbing, etc) and involves a series of coordinated actions involving the muscular, nervous, and skeletal systems (aka , the kinetic chain). Balance training is designed to improve the body's kinetic chain efficiency. Performing simple exercises like balancing on one leg force the muscles surrounding the hip, knee, and ankle to stabilize their respective joints. As you become more balanced, you can gradually add slow controlled movements like single leg reaches and/or single leg squats.

The strength training portion of the program is designed to improve dynamic joint stabilization by performing exercises that are slow and controlled with higher repetitions. The strength exercises are performed using stability balls, dumbbells, and incorporating balance. Each exercise should be performed with 2-3 sets, 12-20 reps and can be performed in a circuit fashion. The speed should be 4-2-2, meaning, 4 seconds down, 2 seconds hold, 2 seconds up. This slow speed allows the muscles to stabilize the joints and increases force production and force reduction. Exercises focus on the major muscles of body (chest, back, shoulders, legs).

Dave Radin, CSCS, NASM-CPT, is a personal trainer with Precision Fitness. Precision Fitness is located in the Lake Norman area. Check out their website at http://www.lakenormanfitness.com. You can contact Dave at 704-662-8664, or by email at davefradin@netzero.net.


MORE RESOURCES:

Calendar of Events // Ongoing Events
Midweek
150 N. King St., Suite 202, Tuesdays, 7:30-9:30 p.m., $2. The night includes a 30-minute mini-introductory class for teens and adults new to tango, followed by an hour-and-a-half practice time and social dancing with help from Brett and Jenny Griswold.



ORD offers many exercise options this spring season
The Oshkosh Northwestern
•Low Impact Aerobics: Enjoy a light cardio workout with flexible routines. M/W/F 9:30-10:30 a.m. at the Rec Gym. •Water Aerobics: Cardio consitionine and toning in water. You do not have to swim to enjoy this class! M/TH 6-7 p.m. at North High School pool.



Community calendar
TBO.com
JFIT Classes: The Tampa JCC and Federation, 13009 Community Campus Drive, offers fitness classes including Zumba, yoga, Stretch & Flex, Tai Chi, water aerobics, Cardio Circuit and Silver Sneakers. Classes are free for members and $4 for nonmembers.

and more »


Kansas City Star

Northland community news: Trash amnesty day; Platte auto dealer locates to ...
Kansas City Star
... Holiday Splash (water aerobics), Cardio Strength & Conditioning, Turbo Tone, Boot Camp, and Zumba Buster. Classes are $4 each. Registration is limited. Register at www.ci.liberty.mo.us or at the Liberty Community Center, 1600 S. Withers Road, Liberty.

and more »


MyNorth.com

Photo by Jessica Zevalkink
MyNorth.com
The all new state of the art facility features plenty of new amenities including a Life Fitness Synergy 360 circuit machine, as well as rooms for free weights, aerobics, cardio and strength training. There are also tennis courts, yoga, a hot tub ...

and more »


Nwmichigan

New YMCA opens in Traverse City
Nwmichigan
Run by the Grand Traverse Bay YMCA Board, the new facility has a wide range of fitness and health activities, like new circuit training machines, rooms for free weights, aerobics, cardio and strength training, tennis courts, yoga classes, a zero ...



Moneycontrol.com

Regular checkups can keep you both healthy & wealthy
Moneycontrol.com
Overall physical developments by using various forms of exercises like weight, aerobics cardio, yoga, etc. Optimum diversification by investing across asset classes. Suitability. An exercise plan is drawn up keeping the person in mind - their height ...

and more »


Health and Wellness Club makes exercise fun
The Gustavian Weekly (blog)
There are many different activities the Health and Wellness Club hosts: zumba, water aerobics, cardio dance and much more. Cardio dance is typically hosted on Sunday nights from 7p.m. to 8 p.m. The objective of cardio dance is to repeatedly perform ...



CBC.ca

Mount Pearl showing off new $34M high tech swimming centre
CBC.ca
Collins said the building has dedicated rooms for spin classes, aerobics, cardio and weight training as well as two 75m tracks. He added that it is also one of the most energy efficient buildings in the province. The Summit is connected underground ...



New York Regents classify cheerleading as sport
News 12 Long Island
(AP) -- New York education officials have voted to recognize competitive cheerleading as a sport to improve safety and coaching standards. The state Board of Regents voted unanimously in favor of the measure a day after it was approved by one of its ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.