There is LOTS to learn in the weight room.

You can spend your time, waste your time, or invest your time. It's your choice.
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Osteoporosis is defined as => “A disease characterized by decrease in bone mass and density, occurring especially in postmenopausal women, resulting in a predisposition to fractures and bone deformities such as vertebral collapse.”
In recent years, osteoporosis has come to the forefront of women’s health issues. Although millions of men suffer with this disease, osteoporosis is a degenerative condition that affects women more often than it affects men. And it affects young elite athletes as often as it affects postmenapausal women. The early onset of this disease in pre-menapausal women is often associated with the female triad while the delayed onset of this disease in our later years is greatly affected by the food and exercise choices that we have made throughout our entire lives. The National Osteoporosis Association indicates that a proper diet combined with ample weight bearing exercises may delay the onset of osteoporosis as well as reduce the symptoms of it. However, according to the NOA, cycling is not considered to be a “weight bearing exercise” which means that cycling alone may not affect the disease. Both recreational and elite cyclists should definitely consider combining cycling with exercises that are known to promote bone growth: “this is any exercise in which your feet and legs are bearing your weight…or activities that use muscular strength to improve muscle mass and strengthen bone.” Exercises like running, jumping rope and weight training are obvious choices.

Weight Training ~ Although weight lifting is less popular in the sport of road cycling, it is the core of track cycling. In fact, many track riders (especially sprinters) will spend as many hours per week in the weight room as they spend on their track bike. Among elite cyclists, the 3 most popular and most basic weight training movements are bench presses, dead lifts and squats. These movements are typically associated with men’s sports and aren’t generally thought of as lifts fit for a Lady. Ladies, if you have the strength, knowledge and skill to do these, then jump right in and do them without intimidation! The rest of you, may want to educate yourselves and begin with some base building and core strengthening exercises first.

As always, base building prepares an athlete’s body for future workouts that will increase in duration and intensity. In weight training, that means plenty of core strengthening exercises to build the smaller muscles and stabilize the larger joints.

Having a strong shoulder girdle and neck that is capable of supporting your upper body including your head on the bike is beneficial for many types of competitive cycling but it is essential for all disciplines of track cycling. Particularly on the track, riders need to maintain a stable upper body with a firm grip on the bars and arms that are bent but stable. This allows the rider to keep the bike moving forward in a straight line while minimizing any lateral movement and improving the rider’s efficiency.

Core Strength Training ~ Having a strong core that is capable of supporting your entire body on the bike is also essential for all disciplines of track cycling. In general, the core muscles are all the muscles that run the length of the trunk and torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle creating a solid base of support. With a stable core, riders are able to generate more powerful movements of the extremities which improves the rider’s efficiency. Most of us associate core training with abs and lower back movements, however most experts agree that core training goes beyond that to include the muscles that extend up the back towards the neck, as well as the internal and external obliques, the hip flexors, the glutes, the hamstrings, the hip adductors. Many core strengthening exercises are designed to be done outside the weight room using your own body weight and minimal but highly effective equipment.

Base building in the weight room for the female (track) cyclist should begin with lower weights that will allow you to focus on proper form while performing a higher number of repetitions (2-3 sets of 12-15 reps). It should include movements that utilize an entire group of muscles rather than only a specific muscle. Movements such as lat pull downs and seated cable rows are effective movements for the upper & lower back, shoulders and biceps. If you are unable to do full body push ups, you may consider doing flat and incline dumb bell bench presses which are also effective for the shoulders including the chest and triceps. Add in some ball crunches for abs and you are well on your way to base building in the weight room.

Base building is not a short cut to hard core power lifting. It is a planned process that will take several weeks if not months to complete. Once your base is solid you should be ready to safely begin to advance your workouts.

Have Fun!!

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Attn Ladies: The next Ladies Only Track Sessions will be Saturday May 10th from 12:00-2:00pm. We expect to have a great time with plenty of room and time for everyone to ride till you can’t turn the pedals one more time! Please be early so you will have time to sign in and get ready. The session begins at 12noon, sign-in begins at 11:30.

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Saturday April 19 ~ The Encino Velodrome presents Part 2 of the “Low Key Time Trials” a USAC Non-Competitive Event Series. March 22 (done), April 19, May 10, June 14 & July 19 2008. The TRACK & REGISTRATION Opens at 8:15am & Closes at 9:15 am. RACING starts at 9:30am. Entry $10, One entry free gets you into as many events as you like. No Pre-Reg; Race day entries only.
All athletes must provide a signed 2008 USAC Athlete Release form (see below). RULES: Must have track experience. All 2008 USCF rules apply. Helmets must be worn at all times while on the bike.

Individual Events Include ~ 500m, 1k, 2k, 3k, & 4k
Team Events Include ~ 3k & 4k, Teams must provide your own holders!
Team Sprints (2 women) & Olympic Sprints (3 men) included.

Please note: Rental bikes ARE available for all races at Encino.

For additional Race information, please email: Trattenero@hotmail.com
LOCATION: Encino Velodrome17301 Oxnard St, .Encino, CA. 91416

Please visit the Encino Velodrome’s website.
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Friday Nights at ADT ~ Attn Ladies the TT’s at ADT and at Encino are fantastic opportunities for beginners to race your first track race and for more experienced Ladies to fine tune their IP and put together a Sprint or Pursuit Team or two for State & National Championships! If you are interested in training for these races and more, please plan to join me at ADT each Friday evening for open (ie co-ed) training from 6-9PM.

Please note: I will plan to be at the LA Velodrome this Friday Night, April 18th.

Please send me an RSVP email so I know who to expect this week. Normal track fees apply.

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Saturday April 20th ~ The Torrance Crit will be happening this coming Sunday. This race will feature a WCat 1-3 race at 11:50 followed immediately by a WCat 4 race. This course is a 1/2 mile 4 corner course that is flat and fast. For more information, please see the event flyer.

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For Sale ~ A Small Ladies/Juniors road bike is for sale. It has 700c wheels and is set up with Junior gears (which can be easily changed). It is a Schwinn Fastback, XS, tiagra components. It has been signed by Tony Cruz from Discovery. It has everything except pedals. The seller is asking $350.

If you are interested, please RSVP to me and I will put you in contact with the seller.

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Have you seen USA Cycling's Web article featuring the LOTS program? If you, your employer or anyone you know, is interested in sponsoring the LOTS program, please contact me. The LOTS program is dedicated to introducing women to the exciting sport of track cycling and we intend to grow this program as far into the future as we can see!

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The 2008 USAC Athlete Waiver is available on-line.

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The 2008 SCNCA Racing Calendar is available on line.

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The 2008 USAC Rule book is available on-line.

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Have a super week Ladies!!

Julia Cross