Is it important? Is it really?
Quick answer - yes it is.
Cross-training allows you to achieve a decent base of conditioning which does two very important things - first off, it reduces your injury risk (more about that later) and pretty much makes you more robust all round. We’re going to talk a little bit today about cross-training for cyclists and how to incorporate it into your day to day life. It doesn’t have to take hours, it can definitely be done with a smile on your face and you definitely don’t need to fork out hundreds of euro for a personal trainer or an expensive gym.
The thing is, as a cyclist you spend hours and hours moving your legs in one specific motion and your upper body pretty much doesn’t move at all (except for when you are getting off your bike to go into the coffee shop for tasty drinks and snackies and then jumping back on your bike after said snackies!). Now, we all know that cycling is an incredible sport. It's a fantastic way to explore the world, build fitness and connect with nature. But like any sport that demands high levels of repetitive motion, cycling can put significant strain on specific muscle groups while neglecting others. This is where cross-training comes in.
What is Cross-Training?
Cross training is basically doing other “stuff” instead of cycling. You could nearly think of it as a buffet for your body and mind. Instead of solely focusing on cycling, you incorporate activities like running, swimming, strength training, yoga or Pilates into your daily routines. Isn’t variety the spice of life?
Why is Cross-Training Important for Cyclists?
Injury Prevention:
This is arguably the most significant benefit. Cycling, especially road cycling, often involves repetitive movements that can lead to overuse injuries. Overtraining can weaken muscles and increase the risk of strains, sprains and even more serious issues like tendinitis and back pain. Cross-training helps to:
Strengthen supporting muscles: Cycling primarily engages the lower body, particularly the quads, hamstrings and glutes. Cross-training allows you to strengthen supporting muscles like your core, upper body and smaller stabilising muscles, creating a more balanced physique and reducing the risk of imbalances.
Improve flexibility and range of motion: Cycling can sometimes lead to tight hips, hamstrings and calves. Activities like yoga, pilates and even regular stretching can improve flexibility and range of motion, making you more comfortable on the bike and less prone to injuries.
Develop overall strength and power: Strength training exercises like squats, lunges and deadlifts can increase your overall strength and power, making you a more efficient cyclist and less susceptible to injuries.
Improved Performance:
Increased power and endurance: Activities like running, swimming and rowing can significantly improve your cardiovascular fitness and endurance, translating to increased power and stamina on the bike.
Enhanced mental fortitude: Cross-training can help break the monotony of cycling and provide a mental break. Engaging in different activities can keep your mind fresh and prevent burnout.
Improved coordination and balance: Activities like pilates, yoga and dance can improve your coordination, balance and general awareness. These skills are crucial for maintaining stability and control on the bike, especially during descents or technical sections.
Reduced Risk of Overtraining:
Active recovery: Cross-training allows you to keep moving and maintain fitness while giving your cycling muscles a much-needed break. Activities like swimming or walking can provide low-impact exercise that promotes blood flow and helps your body recover from intense cycling sessions.
Mental rejuvenation: Stepping away from the bike and exploring different activities can help you mentally recharge and come back to cycling feeling refreshed and motivated.
Improved Overall Health:
Enhanced bone density: Weight-bearing activities like running, hiking, and strength training can help improve bone density, which is crucial for women especially as they age.
Reduced stress levels: Regular exercise, including cross-training, is a fantastic way to reduce stress levels, improve mood and enhance overall well-being.
Improved sleep quality: Physical activity can significantly improve sleep quality, allowing you to recover better and perform at your best both on and off the bike.
Variety and Fun:
Explore new activities: Cross-training provides an opportunity to explore new activities and discover hidden talents. You might find that you enjoy swimming, dancing,or hiking more than you expected!
Social connections: Many cross-training activities, such as group fitness classes or team sports, offer opportunities for social interaction and community building.
5 Types of Cross-Training for Cyclists:
You don’t have to do all of these and your possibly might be doing some of them already and are cross-training with realising you are! If so, kudos to you. If not, don’t panic! Start with something gentle (maybe walking to the shops instead of taking the car?) and build into it. Here are a few ideas to get you going.
Strength Training:
Why it's beneficial: Builds strength, power and stability.
Exercises: Squats, lunges, deadlifts, planks, push-ups, rows.
Tips: Focus on compound exercises that work multiple muscle groups.
Running:
Why it's beneficial: Improves cardiovascular fitness, leg strength and endurance.
Tips: Start with short runs and gradually increase the distance and intensity. Incorporate interval training for a challenging workout.
Swimming:
Why it's beneficial: Provides a low-impact cardio workout, strengthens the upper body and core.
Tips: Focus on proper swimming technique to maximise efficiency and prevent injury.
Pilates/Yoga:
Why it's beneficial: Improves flexibility, core strength, balance and mind-body connection.
Tips: Find a class that suits your fitness level and interests.
Hiking/Walking:
Why it's beneficial: Enjoy the outdoors, improve cardiovascular health and strengthen lower body muscles.
Tips: Choose trails that vary in terrain and elevation for a more challenging workout.
Incorporating Cross-Training into Your Cycling Routine:
Start slowly: Begin with 1-2 cross-training sessions per week and gradually increase the frequency.
Listen to your body: Rest when needed and don't push yourself too hard, especially when starting.
Make it fun: Choose activities that you enjoy and look forward to.
Find a training partner: Having a training buddy can help you stay motivated and accountable.
Be consistent: Consistency is key to reaping the benefits of cross-training.
Cross-training is an essential component of a well-rounded cycling program. By incorporating a variety of activities into your routine, you can improve your performance, reduce your risk of injury and enhance your overall health and well-being. So, step off the bike, explore new activities and discover the many benefits of cross-training.
One last thing, and this might be just us, but we love to give our minds a bit of cross training too, not just our bodies. We are big fans of crafting, knitting and painting and will swear by them as “mental cross-training” activities. The calming feelings that come with these types of activities can work wonders.
Whatever you do, enjoy it. See you on the road soon friends………
