{"id":59771,"date":"2024-02-14T14:00:00","date_gmt":"2024-02-14T13:00:00","guid":{"rendered":"http:\/\/fb76f783-59d1-483a-bd37-3c4601d3f5fd"},"modified":"2024-02-14T14:59:48","modified_gmt":"2024-02-14T13:59:48","slug":"cross-training-for-cyclists-6-rewarding-alternatives-to-cycling-from-swimming-to-crossfit","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/cross-training-for-cyclists-6-rewarding-alternatives-to-cycling-from-swimming-to-crossfit\/","title":{"rendered":"Cross-training for cyclists | 6 rewarding alternatives to cycling, from swimming to Crossfit"},"content":{"rendered":"

Cross-training provides an injection of fun and variety \u2013 and will make you a stronger cyclist without turning the pedals <\/p>

By John Whitney\n <\/p>

Published: Wednesday, 14 February 2024 at 13:00 PM<\/p>

\n\n

Greg LeMond enjoyed cross-country skiing. Richie Porte liked to swim. For pros and amateurs alike, doing something different can be rewarding. <\/p>

Cross-training is popular in winter \u2013 providing respite from muddy lanes and even indoor cycling<\/a> \u2013 but it needn’t be the preserve of the off-season, there’s year-round appeal, too.<\/p>

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 doesn’t always seem the most opportune moment to do so, with few events on the horizon and weather conditions lacking appeal.<\/p>

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>

“Cross-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>

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>

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, enabling you to retain a level of fitness but rest from your bread and butter, building motivation for the new season.<\/p>

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<\/a> in the long term.<\/p>

\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>

“The 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>

Running<\/h2>
You can gain a lot of benefits from relatively short runs, but running does carry a risk of injury. – Getty Images \/ mixetto<\/figcaption><\/figure>

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

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>

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

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>

\"Male
The impact forces of running can be a good thing for cyclists. – Simon Winnall \/ Getty Images<\/figcaption><\/figure>

\u201cRunning helps strengthen muscles, joints and connective tissues by introducing appropriate impact forces that are lacking in cycling,\u201d explains triathlon coach Chris Knight. <\/p>

It also has the advantage that a very aerobically beneficial workout can be done in a relatively short session. <\/p>

\u201cGenerally an endurance run session is shorter than a bike session, meaning less time away from the family or training in bad weather over the winter months,\u201d adds Knight.<\/p>

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>

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

\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>

Getting started<\/h3>

Running\u2019s popularity is partly due to not requiring anything but a pair of trainers to get started \u2013 but that\u2019s like saying cycling doesn\u2019t need much more than a bike. <\/p>

However, investing in a running gait analysis and shoe fitting is important for running longevity. <\/p>

Road running is easier to access, but off-road running is more strengthening and brings the added mental health benefits that being in the countryside can provide.<\/p>

Running workout: tempo hill repeats <\/h3>

Kit needed:<\/strong> Running kit<\/p>

Nutrition:<\/strong> Energy-rich snack 30-60mins prior to session<\/p>

Warm-up:<\/strong> 10-15mins easy running<\/p>

2x 100m strides, accelerating for 80m to nearly flat-out, decelerating over last 20m, walk back and repeat<\/p>

1x 100m of \u2018butt kicks\u2019 for 20m, then accelerating for 60m and decelerating for 20m<\/p>

1x 100m strides doing \u2018high knees\u2019 for 20m, then accelerating for 60m and decelerating for 20m<\/p>

Main set:<\/strong> Use slight incline of just over 100m in length<\/p>

10x 100m hill efforts. Run these efforts at tempo; they should feel comfortably uncomfortable \u2013 like you\u2019re working hard, but not racing. Perceived effort of 8\/10, where 5 is comfortable and 10 is racing. <\/p>

Jog back to start point<\/p>

Cool-down:<\/strong> 10-15min easy, reducing pace and heart rate.<\/p>

1x 100m of \u2018high knees\u2019 for 20m, then accelerating for 60m and decelerating for 20m<\/p>

<\/div><\/div>

Swimming<\/h3>
\"Underwater
Swimming is a whole-body workout ideal for cyclists in search of change. – 05: Getty Images \/ Jacob Ammentorp Lund<\/figcaption><\/figure>

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

\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>

“It\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>

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>

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>

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>

\"Female
Give yourself a full-body resistance workout in water. – Getty Images \/ gorodenkoff<\/figcaption><\/figure>

Coach Chris Knight describes how \u201crotational movements from swimming will help strengthen your core \u2013 key for cycling performance and endurance\u201d.<\/p>

There are great gains to be made in even a 30- to 45-minute session, so frequent sessions are easier to fit in the week than bike rides.<\/p>

It can help improve flexibility and overall is an excellent cardio workout that gives resistance training to the whole body.<\/p>

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

\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>

\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>

Getting started<\/h3>

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.” <\/p>