Cycling Performance Is About Proper Bike Fit, Strength, Endurance Conditioning, and Physical Maintenance
At Hart's Cyclery & Fitness each year we hold workshops and events to provide cyclists with local resources for improving performance. Past years have featured Chris Draper and Tom Bartolino.
At Our Performance Workshop
Christopher J. Draper
Christopher J. Draper RD, LDN, CSCS a registered/licensed dietitian,certified strength and conditioning specialist and mastermind behind dt+n. He received his undergraduate degree in nutrition and dietetics from Marywood University in Scranton, PA and completed post baccalaureate pre-medical work at Temple University. Chris is a well recognized and respected professional in the Princeton, NJ area. He has been practicing since 2002.
Chris specializes in nutrition and training for sports and exercise, weight management, wellness, endurance coaching and consulting. He has developed thousands of training and nutrition programs for casual exercisers to competitive athletes including members of professional and semi-pro teams, collegiate athletes, Olympic hopefuls and successful age group triathletes.
Owner of Hart's Cyclery since 1988. GURU Certified, and F.I.S.T Certified (fit institute slow twich, taught every knowledge tool required to optimize a fit for each customer). Ross is an expert fitter for all types of bikes. He has built his bike shop by providing service and making sure his customers find the right bike, the right fit and the best cycling experience imaginable.
Thomas D. Bartolino
Thomas D. Bartolino, PT, MMSc has been practicing Physical Therapy since 1976, established his private practice, Hopewell Physical Therapy in 1990, and continues to offer his expertise in restoring and improving motion. Mr. Bartolino graduated from the University of Pennsylvania and received his Masters of Medical Science in Orthopaedic Physical Therapy from Emory University, where he produced research on “The Effect of Passive Motion on Muscle Strength.” Following his graduate studies, Mr. Bartolino attended three specialty affiliations in the areas of temporomandibular joint dysfunction (TMJ), sports medicine and orthopedic/spinal dysfunction, and continues to practice in these areas of physical therapy.
In addition, Mr. Bartolino has taught numerous post-graduate continuing education courses in the areas of shoulder and foot/ankle dysfunction and has worked in a variety of practice settings including long term rehabilitation, home care, acute care, sports medicine, and hemophilia related disability.
Bicycling Performance & Health
Everyday bicycling is an effective and enjoyable form of aerobic exercise. Bicycling can reduce the risk of heart disease, high blood pressure, obesity and the most common forms of diabetes, providing the following health benefits.
Bicycling can help with weight loss:
Bicycling can help with weight loss because it burns calories. A 15-minute bike ride five times a week can burn the calories equal to 11 pounds in a year.
Bicycling can improve your mood:
Moderate exercise has been found to reduce levels of depression and stress, improve mood and raise self-esteem.
Bicycling can help to maintain strength and coordination:
There can also be indirect benefits in terms of reducing injuries from falls, which can be seriously disabling, especially in older people. Physically active older people have much reduced rates of hip fracture.
How cycling improves fitness:
Studies have shown that 'even a small amount of bicycling can lead to significant gains in health and fitness'. Aerobic fitness was improved by 11% after just six weeks of riding 'short distances' four times a week. Leg strength also improves in those who bicycle. This is more important than it seems because leg strength improves other mobility.
Who can cycle?
There are no real age barriers to cycling, and people of various fitness levels can cycle, slowly and gently if necessary. Anyone with heart conditions affecting their activity should, of course, consult their doctor before starting any exercise program.
Bicycling is an activity that is easy on the knees, ankles, and feet, and can be enjoyed by all levels and ages of participants. It also can provide a social activity through which family and friends can share experiences. Apart from the bicycle itself (and a protective helmet) no other equipment is needed, no special time needs to be set, and no special clothes are needed.
If you have a taste for adventure you may choose to try mountain biking, speeding down specially made trails on the side of hills, leaping over dips and jumping over obstacles. Whichever form of bicycling you choose to pursue, remember to have fun while you're doing it.