Integrated Training for Improved Cycling Performance - Part 2

Home
>
Aerobics & Cardio
>
Integrated Training for Improved Cycling Performance - Part 2

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.

In The News:

Meditative Movements(TM), State-of-the-Art Fitness Guidebook, Now ...
MarketWatch - 4 hours ago
Meditative Movements(TM) is the companion to her Power of Positive Aerobics DVD released in 2005. Ms. Peterson tells a story of personal struggle, ...

Halifax News Net
Ancient wisdom meets modern fitness in Bellyfit class
Halifax News Net, Canada - Nov 20, 2008
You get your warm-up, your cardio and your cool down and a little bit of meditation," Carr said. "I'm not into aerobics, but this is something everybody can ...

New YMCA gets a workout
phillyBurbs.com, PA - Nov 16, 2008
... multipurpose room for activities like aerobics and karate; and a large workout room with cardio equipment, free weights and weight training machines. ...

Support Groups: Nov. 20, 2008
Terre Haute Tribune Star, IN - Nov 20, 2008
Call (812) 238-7311. n Cardio Step & Tone, 10:10 to 10:45 am Saturdays, Union Hospital. Call (812) 238-7311. n Exercise Support Group for Diabetics, ...

Appointment Book
GoErie.com, PA - Nov 16, 2008
Cardiac fitness club and family support group, supervised exercise program, low-impact aerobics and strength training, social support activities, Mondays, ...

Piling on the activities and friends
Minneapolis Star Tribune, MN - Nov 16, 2008
A lot of times when I start aerobics at 9 am I've already water-skied and gone on a 3-mile walk, and when I finish aerobics I pack my bag and go to karate. ...

On the first day of fitness…
McGuire Air Force Base, New Jersey - 40 minutes ago
"Each day, participants will be able to choose from strength training, cardio equipment or an aerobics or HAWC class. Many people tend to stick to the same ...

Fitness Calendar
Asheville Citizen-Times, NC - Nov 10, 2008
HOME SCHOOL FITNESS: Two 45-minute classes per week, for school-age children, including kickboxing, aerobics and games, Cardio Kids, River Ridge Business ...

Meditative Movements(TM), State-of-the-Art Fitness Guidebook, Now ...
International Business Times, NY - Nov 19, 2008
MeditativeMovements(TM) is the companion to her Power of Positive Aerobics DVD releasedin 2005. Ms. Peterson tells a story of personal struggle, ...

DVDs let you keep exercising even after the weather turns bad
Record-Searchlight, CA - Nov 13, 2008
By Debra Moore Contributing Writer Decide what it is you want to accomplish - do you want to improve your cardio endurance, build stronger muscles, ...

aerobics cardio - Google News

Integrated Training for Improved Cycling Performance - Part 2

Aerobics & Cardio Aerobics & Cardio