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Friday, March 23, 2012

Eat Sleep Train Smart is Coming to a Bike Store Near You!

In addition to maintaining this blog to help fitness enthusiasts and cyclists around the globe, I am going to start working with bike stores around the Indianapolis region to educate cyclists about various topics related to cycling!  Check out the list below to see the workshops that I will be offering.  I would like to know what you guys think, so check out the poll to the right (scroll down a little) OR send me an e-mail, Tweet or write on my Facebook wall and let me know which one(s) sound most interesting to you!  I will write a post related to the class with the most votes.  Thanks!

E.S.T.Smart Cycling Workshops
  • Class #1:  Posture 101
    • Class Details:  Bad posture is the number one reason for one of the most common cycling complaints, low back pain.  It can also be the culprit for other joint and musculotendinous pain.  Learn how to correct posture standing, seated and on the bike.  Specific to the bicycle, each participant will learn about the different cycling postures and how to determine when each posture is appropriate.  Participants will leave the class with the ability to correct their own posture as well as the ability to determine the appropriate cycling posture based on the environment.   Participants will have the opportunity to work one on one with a Kinesiologist to ensure proper form.
  • Class #2:  Flexibility & Corrective Exercises for Cyclists
    • Class Details:  Stability is the foundation for strength to build upon!   Joint instability is like a bridge built with a mixture of steel and fishing line- the weak and tight spots keep the bridge on the verge of failure.  Improve joint stability by learning about the flexibility exercises necessary for correcting muscle imbalances commonly developed through cycling.  Exercise demonstrations and one-on-one instruction will be available to all participants to assure that everyone can perform the stretches biomechanically correct.  Participants will leave the class with a toolbox of flexibility exercises which will lead to increased power, range of motion and better posture!
  • Class #3:  Core Exercises for Cyclists
    • Class Details:  The core's number one objective is to keep the lumbar spine safe.  If trained correctly, the core is a solid/ stable platform for the upper and lower body to push against.  This lets the upper body do upper body things and the lower body do lower body things.  When the core is weak, the body will compensate or "multi-task" such as when the lower body helps the upper body do upper body things or vice versa.  Don't let your core get weak like the Death Star (for you Star Wars fans out there)!  Participants will leave the class with a list of safe core exercises as well as creative techniques to turn ANY exercise into a core exercise.  Participants will have the opportunity to work one on one with a Kinesiologist to ensure proper form.
  • Class #4:  Strength Training for Cyclists (beginner)
    • Class Details:  Now that you have a strong core or started to incorporate core exercise into your exercise program, it's time to build upon it!  Stop guessing and wasting time with exercises that don't transfer well on the bike.  Learn basic, but specific exercises which will improve climbing performance, endurance and speed.  Participants will have the opportunity to work one on one with a Kinesiologist to ensure proper form.
  • Class #5:  Strength Training for Cyclists (intermediate)
    • Class Details:  So you've mastered the basic exercises and want to be more efficient on the bike?  Balance is the go to guy for more efficient cycling!  The exercises taught in this class will incorporate balance as well as introductory plyometric training to improve fuel economy and cleaner gas emissions... scratch that... just fuel economy.  Participants will have the opportunity to work one on one with a Kinesiologist to ensure proper form.
  • Class #6:  Strength Training for Cyclists (advanced)
    • Class Details:  This is a class for competitive cyclists or ones that simply like to push themselves to the limit.  Improve your time trial, criterium or century performance with specific power exercises that translate into faster speeds and less fatigue.  Learn about plyometric training and power lifting exercises used by elite cyclists in the Tour de France.  For safety reasons, the ability to squat at least 1.5 times body weight is a requirement for this course.  Participants will have the opportunity to work one on one with a Kinesiologist to ensure proper form.
  • Class #7:  Heart Rate Training for Cyclists
    • Class Details:  While some people claim to be heart rate training wizards, heart rate training is a very incomplete science.  This class will shed some light on this topic as well as discuss the limitations related to HR training.  Each participant will learn about how to design their own heart rate training program from methods of calculating max heart rate and target heart rate to scheduling workouts from week to week to allow for adequate recovery.  Bring your calculators and a pad of paper!