Why Cyclists should do Weight Training in Winter?

Controversial issue!

Here my thoughts and believes based on science evidence

Starting 35 years old we start loosing:

• muscle mass and also
• strength. Loosing strength is the primary reason of aged-related decline in power (power=Force * velocity) rather than velocity [2]. Studies on older marathon runners state:"single muscle fiber from veteran runners are smaller, weaker, contract faster and produce less power compared with normal sedentary individuals".
• Moreover, there is some scientific evidence [1] that strength and plyometric training can improve economy (the amount of oxygen requested for producing a certain power), which means that you can still produce 300 w using less oxygen, which means you can sustain that 300 w longer and with a lower rate of perceived effort (RPE).
• number of neurons, especially those who innervate Fiber II (the fast) type muscle fibers.
• stability and balance. P lyometric training, that I always include in the first phase of my strength training for cyclists, enhances stability on the bike and prevent injuries, since enhances the strength of tendons, joints and ligaments.
  

These are all good reasons to engage a strength training program specific for cyclists.

Why specific for cyclists?

Because you want to regain that muscle mass you loose aging and with long endurance rides during the season, without adding harmful weight gain. You also want to do the weight exercises that stress muscles involved with the cycling movement, performed at the correct angle, position and velocity for a quicker transfer of the strength gained in the weight room to the cycling movement.

So, it's very important a correct balance in terms of length and number of sessions among the hypertrophy phase and the strength phase. Also this balance depends on your own cycling and training goals. A weight program for a track racer is different from the one for a climber, and it's different for a young cyclist below 23 years old versus a 40 years old cyclist.

Read more details on how a strength training works on my article :

http://www.davanticycling.com/StrengthTrainingforCyclists.pdf

or contact me: http://www.davanticycling.com/contact.html

Do you want a "12 weeks weight training" for "all around" cyclist?

email to luisa@davanticycling.com and I will email it to you for $45 (procedure to assess 1 RM included).

I also offer strength training program at the Mountain's Edge Fitness center in Boulder.

Contact me for details and registration.

Stay fit during the winter....

Ciao

Luisa

References:

1. Sports Med 2007; 37 (4-5): 316-319 CONFERENCE PAPER 0112-1642/07/0004-0316/$44.95/0
2. 
   Marathon Runners
   How Do They Age?
   Scott Trappe
   Human Performance Laboratory, Ball State University, Muncie, Indiana, USA

Winter 2009:

Sunday Feb. 8, at 3:00 p.m. and Tuesday Feb. 17 at 6:30 p.m.

Davanti Cycling Seminar: Aging & Exercise
2020 Pearl St. Suite B (behind Bartlett Interiors)
Complimentary tea, coffee and cookies

Some of our physiological factors determinants for performance start decling at the age of 35.

Come over and learn which factors are affected by aging and in which way.
Come over and learn how execise can or cannot help this decline.

It's not only a matter of competitive perfromance, but it is also a matter of performance in our normal daily acitivity. We cannot avoid aging, but we can age in a healthy way to have a better quality of life as we age.

I want to share what I know and what I studied to make difference in your life.

Be there!!! register emailing to: luisa@davanticycling.com -
Cost: only $15
Ciao
Luisa

Last Thursday October 23, I opened a new cycling coaching center in Boulder. It is located on 2020 Pearl St. Suite B, behind the store of Bartlett Interiors.

I want Davanti Cycling coaching center becoming the "one stop shop" for the cycling community in the Boulder area.

The name "one stop shop" comes from the idea of "Integrated approach" to coaching.

What does integrated mean? It means that unlike other cycling coaches who send you all around town for services like bike fitting, performance testing, and nutritional advice,we bring the proven experience needed to provide these services for you.

I strongly BELIEVE that an integrated approach ensures that people train more efficiently and consequently with better results.

Correct assessment of training zones, correct bike position, well balanced nutrition to match training demand, learning technical skills are all aspects of your training, all these aspects together make you a better and a faster rider and we will follow you through for an overall view.

Come over and visit us and check out all the programs and services we offer.

We offer a professional and yet a suppprtive and friendly environment!

Ciao

Luisa