So why should cyclists cross train? It’s simple: to develop muscles that get neglected while on the bike; to add variety to your training program; to complement the bike fitness by fine tuning a personal strength or addressing a weakness; and, of course, to have fun.
Don’t think there is any science or specificity to it? Think a little harder about what it takes to get the hole shot for that last turn in a criterium, positioning for the first section of cobbles in the Tour of Flanders, to keep it safe on a Gran Fondo, or for the climber positioning themselves at the base of a climb at the lead of the bunch to make the top of the podium.
Here are five applicable, relevant and actionable cross-training tips for any cyclist:
- TRICK YOUR MIND AND BODY. Cross training can be a great way to maintain your fitness and current activity level without realizing you are working out. Try running, cross-country skiing, in-line skating, rowing, swimming, weightlifting or flag football.
- BE REALISTIC. Cross train if you find it motivating and you have the time. If you really just need a break, then take a break.
- BE HONEST WITH YOURSELF. Are you feeling a little stale? Then, by all means, hang your bike up for a while or dust it off on the weekends only and give cross training a go.
- MOVE WISELY. Remember, your cycling fitness will cross right over (you are an aerobic engine), so just because you can run 5 miles the first time out, doesn’t mean you should. It takes time to sharpen those primary running muscles. Likewise, playing soccer non-stop will wreak havoc on your muscles from all the short bursts of speed. Ease into it.
- AND ABOVE ALL, KEEP IN SIMPLE. Select a cross training activity that won’t take a lot of startup. Played tennis in high school? Get out the racquet and back on the court for a few weeks. Have a gym membership? Give a few classes a try – Pilates, kickboxing, yoga.
MASTER TIP: The offseason is a perfect time to get caught up on home matters – spring cleaning, home projects and chores, etc. Then maintain fitness with brief HIT (high intensity training) sessions (e.g. jump rope intervals), and at least one 2-hour or longer endurance ride per week.
Essentially, your cross-training purpose is to add motivation for the upcoming season or prevent mid-season burnout. Cyclists log many hours on the bike, and with a racing season that typically starts in March and doesn’t end until September, it can be a struggle to stay focused and goal-driven for seven months. Adding balance and variety now will pay off in the long run. And isn’t that why we do it? The long run?
