{"id":439,"date":"2022-01-09T15:00:00","date_gmt":"2022-01-09T14:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=599222"},"modified":"2022-01-09T15:18:12","modified_gmt":"2022-01-09T14:18:12","slug":"cross-training-for-cyclists-should-you-try-running-swimming-pilates-or-cross-country-skiing","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/cross-training-for-cyclists-should-you-try-running-swimming-pilates-or-cross-country-skiing\/","title":{"rendered":"Cross-training for cyclists: should you try running, swimming, pilates or cross-country skiing?"},"content":{"rendered":"

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By John Whitney\n \t\t<\/p>

Published: Sunday, 09 January 2022 at 12:00 am<\/p>

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Greg LeMond enjoyed cross-country skiing. Richie Porte likes to swim. For pros and amateurs alike, after a long season of cycling, the winter months are a chance to do something different. It doesn\u2019t all have to be about cold, muddy miles in the saddle or indoor cycling<\/a>.<\/p>\n

However, while cross-training is popular in winter, it needn\u2019t be the preserve of the off-season \u2013 there\u2019s year-round appeal, too.<\/p>\n

You could be at the end of a hard spell of training, recovering from an injury, or want to improve your all-round conditioning throughout the season. It\u2019s just that winter is the most opportune moment to do so, with few events on the horizon and weather conditions lacking appeal.<\/p>\n

It\u2019s not about doing something that will magically enhance your cycling. It\u2019s about having the opportunity to recover from the rigours of a tough sport and trying an activity that is similar but not the same. It\u2019s the differences that make the difference.<\/p>\n

\u201cCross-training can be helpful by allowing body and mind to recover following a long, hard block of training and racing, while preventing a big decline in general fitness,\u201d explains Simon Jobson, professor of sport and exercise physiology at the University of Winchester.<\/p>\n

Cross-training can be fun and challenging. LeMond, the three-time Tour de France<\/a> champion, wasn\u2019t exactly coasting with cross-country (XC) skiing, a sport that vies with cycling for where the highest V02 max<\/a> values are found. If you think a bike sprint is hard, check out the race finishes from the Mark Cavendish of the cross-country skiing world, Petter Northug.<\/p>\n

It was a break from the grind of LeMond\u2019s season, so in that respect it was regenerative. In XC skiing, similar muscle groups<\/a> are worked but in different ways, allowing you to retain a level of fitness but resting from your bread and butter, building motivation for the new season.<\/p>\n

As well as being recuperative, cross-training can be transformative. Doing nothing but riding your bike will create body imbalances, which can lead to over-use injuries in the long-term.<\/p>\n

\u201cMost riders will benefit from a psychological rest at one or two points in the year, but most will also be keen to limit the fitness losses that result from inactivity,\u201d says Jobson.<\/p>\n

\u201cThe old adage \u2018a change is as good as a rest\u2019 comes into play, with cross-training removing the relentless focus and, in many cases, stress required for regular, structured bike training.\u201d<\/p>\n

Running<\/h2>\n
\""Group\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Running is a popular cross-training activity but carries a risk of injury.<\/span><\/figcaption> Vitranc \/ Getty Images<\/i><\/span><\/div>\n

Running is perhaps the most popular cross-training activity for cyclists, but is also the riskiest.<\/p>\n

If you have a weak core<\/a>, poor flexibility<\/a> or muscle imbalances \u2013 all common traits of cyclists who only ride their bike \u2013 then running, with its impact forces, might not initially be for you as a cross-training option, and certainly not in large quantities.<\/p>\n

Even experienced runners, returning to it after time away, have to be careful not to throw themselves in too hard, too quickly.<\/p>\n

Seasoned triathlete Spencer Smith used to compete professionally, and for one season rode for the Linda McCartney cycling team: \u201cI\u2019d decided to turn pro in cycling in September the year before, and in December I went out for a run as a bit of cross-training \u2013 for about an hour, which, if I\u2019m honest, should have been shorter. I woke up the next day and felt like I\u2019d been hit by a truck. The key is not to overdo it, you don\u2019t want to hurt your cycling.\u201d<\/p>\n

Why running?<\/h3>\n
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The impact forces of running can be a good thing for cyclists.<\/span><\/figcaption> Simon Winnall \/ Getty Images<\/i><\/span><\/div>\n

The impact forces of running are a good thing, if you let your body adapt slowly, and can improve bone health.<\/p>\n

\u201cBecause of the lack of impact forces, cyclists are at risk of osteopenia and osteoporosis,\u201d says Simon Jobson. \u201cAdding some walking and\/or running to the routine will likely offset some of this risk.\u201d<\/p>\n

Being a competent runner also opens up the opportunity for other cross-training sports that require it, such as tennis. And with all your cash tied up in the money-eating world of cycling, running makes a refreshing change. You need a pair of trainers and, er, that\u2019s about it.<\/p>\n

Why not?<\/h3>\n

Running might prove a refreshing addition to your training schedule, but the physiological benefits are limited, according to Jobson.<\/p>\n

\u201cExperience tells me that there is only limited fitness cross-over. If you\u2019re just going for general endurance conditioning, a more \u2018whole body\u2019 exercise will provide a bit more bang for your buck\u201d.<\/p>\n

Getting started\u2026<\/h3>\n

\u201cI\u2019d suggest 20 to 30 minutes, but broken down\u201d says Spencer Smith. \u201cDo 3 minutes on, 2 minutes walking. The \u2018on\u2019 minutes shouldn\u2019t be too hard, around 60 to 70 per cent effort.\u201d<\/p>\n

Swimming<\/h2>\n
\""Young\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Swimming is a whole-body workout ideal for cyclists in search of change.<\/span><\/figcaption> Thomas Barwick \/ Getty Images<\/i><\/span><\/div>\n

Swimming is recommended as a whole-body exercise that will maintain the endurance needed for cycling, while providing a refreshing change from pedalling.<\/p>\n

\u201cI usually recommend activities like swimming as they feel, psychologically, a million miles away from cycling,\u201d says Simon Jobson. \u201cThese activities provide the best chance of a full cycling mental detox.<\/p>\n

\u201cIt\u2019s very difficult to find non-cycling activities that stimulate the body in a way that maintains cycling-specific fitness. Therefore, I usually suggest activities that will maintain the physiological foundation of most cycling: endurance, aka V02 max.\u201d<\/p>\n

Despite an increase in the number of pools in the UK over the past decade, there was a drop of almost 520,000 swimming activities to 4.2m in 2019 compared to the year before, according to Sport England.<\/p>\n

For cycling enthusiasts, it needn\u2019t be one or the other because swimming is one of the best off-the-bike activities we can do.<\/p>\n

It\u2019s low impact, improves flexibility, works as a cycling-substitute cardio workout and offers light resistance in every plane of movement. It\u2019s also a good means of off-bike rehab; Tour de France podium finisher Richie Porte swims to improve his recovery.<\/p>\n

Why swimming?<\/h3>\n
\""Richie\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Richie Porte was a swimmer before turning pro and still regularly returns to the pool.<\/span><\/figcaption> Zac Williams \/ SWPix.com<\/i><\/span><\/div>\n

\u201cSwimming is the best sport you can do as a cyclist,\u201d says Spencer Smith. \u201cIt just doesn\u2019t beat you up like, say, running does. It engages the core and makes you work, but you can do it for half an hour and not feel like you\u2019ve done 12 rounds with Mike Tyson.\u201d<\/p>\n

Why not?<\/h3>\n

A warning, though: not all swimming strokes will suit everyone.<\/p>\n

\u201cIf you have neck problems, the hyperextended position of breaststroke with your head out of the water can worsen your problem,\u201d writes Jo McRae in Ridestrong: Essential Conditioning for Cyclists<\/a> (Bloomsbury).<\/p>\n

\u201cIf you have instability in your lower back, or knee problems, you might find the hyperextension of the lower back with the breaststroke kick problematic.\u201d<\/p>\n

Getting started\u2026<\/h3>\n

John Wood, of Tri-Coaching, says: \u201cIf you can\u2019t swim these distances comfortably, shorten the distances to fit your swimming ability \u2013 try 25, 50 or 75m swim intervals instead.\u201d<\/p>\n