Cross Training for Cyclists
BENEFITS OF CROSS TRAINING
MOVE YOUR BODY IN A DIFFERENT WAY
As cyclist, we are set in one position, one plane, for long periods. Mountain bikers move more side to side but for the most part, we are also subject to this uniform fixed position. This creates the joints and ligaments to get fixed. And can lead to overuse injuries (see #2 below). Our bodies were designed to move in three dimensions and it’s important to not get fixed in one.
PREVENT OVERUSE INJURIES
Due to our fixed position (see #1), hip flexors and chest muscles get shorten. Also our neck gets set in an extension and can cause long term issues with the bones themselves. Some of these issues creep up slowly and get worse over time and if not addressed, can cause pain or issues that require you to stay off the bike.
IMPROVE BONE DENSITY
Assuming we choose weight bearing activities, it helps maintain our bone density. Bone density is an issue for cyclists without the stress of gravity. As we age, we are loose bone density which can cause frail bones. We can maintain what we have by stressing the body with activities like walking, hiking, dancing, running.
SPICE UP TRAINING
Training takes a lot of dedication and discipline to push through when we would rather just veg out. Adding cross training in your week or even your month, gives your mind a break from riding and gives you a new outlet. Then when you get back on your bike, it’s a special treat.
MENTAL RESET
Giving a new perspective on yourself is important so that you don’t take yourself too seriously. This is life and riding is a place for fun and adventure and for many is a place for sanity and decompression. When we do something else we love, we can still connect with nature and ourselves without the itch for competition.
SPEND TIME WITH OTHERS
I’m sure your friends and family are afraid or intimidated to ride with you but a new activity that you are new at, gives others an even playing field. Better yet let someone show you something new.
RECRUIT NEW MUSCLES
The body is very clever and efficient with energy, using as little as possible. By engaging in a new sport you work muscles you aren’t used to using. For example when you rock climb, you use a lot of your latissimus dorsi (lats for short) to pull yourself up. Your lats are also important in riding (especially gravel and mountain biking) when you need to navigate descends and move over obstacles. Your lats also help you with posture on your bike
GIVE YOUR LEGS A BREAK
When you choose aerobic activities, such as running and swimming, you keep your cardiovascular engine firing while allowing your legs a day off.
IMPROVE POSTURE
Back to #1 & 2, can lead to Upper Crossed Syndrome especially if we are seated throughout the day as well. Upper cross syndrome leads to head and chin forward and back rounded - you know the look. By doing activities like walking you can start to get tall and long and strengthen the muscles in your back and open the front of the body.
The benefits and importance to adding Cross Training to your cycling training
Mountain bike racing season typically ends in the Fall and springs back up..well… in the Spring (depending on where you live). Maximizing this time to SUPPORT your performance, your goals and get ready for another stellar year of riding and events is crucial and often overlooked. There are a few things to pay attention to during your off season and one in particular is Cross Training.
As athletes and racers, we may have an allergic reaction to the idea of Cross Training - thinking ‘it’s just another sport to invest in and ‘get in shape for”. Cross Training can help with preventing burn out as well as injury prevention and give your mental edge a needed break.
Sometimes we are so close to our own training and performance that we can easily attach our worth to our performance - this my friends, is a dangerous place to be.
Off season is a great way to get curious about cross training with no critical races on the schedule. Once you adopt a new activity, it is then easier to weave it into your pre-season training plan. If one or more of the benefits below resonate with you, give yourself permission to investigate something that you can explore more. Remember, being new is okay and actually a great place to be.
EXAMPLES OF CROSS TRAINING ACTIVITIES
Walking or hiking
Backpacking
Running
Surfing
Kayaking
Rowing
Dancing
Rock Climbing
Skiing / snowboarding
COACHING TIPS TO ADDING IN CROSS TRAINING
* Start small - doing a 10 mile hike when you don’t walk is going to leave you sore. Go with a 30 minute walk or a 2 hour hike.
* Bring a friend along that is new also or that they are competent at. Being a newbie is humbling.
* ‘Tis the season - Being outside is why we ride. If you live in the mountains, embrace snow showing or other ski sport.
* Frequency - once a week or once a month can be enough to get you the benefits. If you are looking to improve posture or bone density, aim for weekly.
* Don't break your bank - Borrow gear or rent. You don’t need to fork out a lot of money to get started and shouldn’t be a barrier to starting a fun activity.