Cycling is fantastic for fitness, but those who ride regularly or rely on it as their primary form of exercise may notice its limitations. The strength and endurance you build are often bike-specific. This is where cross-training comes in, helping cyclists develop into well-rounded athletes. While many associate cross-training with gym sessions, it includes any activity that complements cycling, whether it’s strength training, running, or even walking the dog. Incorporating different exercises not only boosts aerobic fitness but also improves core strength, prevents injuries, and keeps training engaging. Here’s how.
Start small and build gradually
Introducing new sports or disciplines can have a profound impact on your cycling performance. By easing into cross-training, focusing on proper form, and gradually increasing intensity, you can support your cycling goals while reducing the risk of injury. Whether it’s lifting weights, yoga, rock climbing or trail running, start small and build up. Seeking advice from a personal trainer or cycling coach can help you structure your routine more effectively.
Reducing injury risk
Once you integrate cross-training, you may notice a reduction in common cycling-related injuries. Engaging in alternative activities like swimming or strength training helps correct muscle imbalances, reducing strain on overused cycling muscles. However, balance is key as overloading yourself with too much high-impact training could lead to new injuries.
Cyclocross: The perfect off-season challenge
Exploring different cycling disciplines can elevate your road cycling skills and cyclocross is a prime example. Many of today’s top professional road cyclists, including Wout van Aert and Tom Pidcock, have honed their abilities in cyclocross before excelling on the road.
So, what makes cyclocross such an effective training tool? The unpredictable conditions and technical nature of the sport develop two important skills: power and bike handling. Riders must generate explosive bursts of speed while navigating obstacles, sharp turns, and mud. This builds strength and endurance that translate well to road cycling, especially on steep climbs. As you may also expect, cyclocross is great for sharpening bike handling skills, helping you master descents and tight corners with greater confidence.
Supplementary sports
Incorporating other sports into your routine can greatly improve your cycling performance. Running and hiking, for instance, strengthen bones and build cardiovascular endurance. If the Welsh weather takes a turn for the worse, a run or long walk can be a great alternative to a ride. Enhanced aerobic fitness is vital for tackling the demanding terrain of the Wales Sportive, especially on long climbs.
Swimming is another excellent complementary exercise, as it engages the entire body, boosts lung capacity, and improves overall endurance. Regular swimming can also reduce the risk of heart disease and aid muscle recovery.
Pilates and yoga for flexibility and strength
Long hours in the saddle can lead to tight glutes, quads, and hamstrings, increasing the risk of discomfort or injury. Yoga and Pilates counteract this by improving flexibility, core strength, and overall posture.
Yoga focuses on controlled stretching and breathing techniques that can be beneficial during long rides or tough climbs. Pilates, on the other hand, strengthens core muscles, enhances posture, and improves flexibility in the hips, pelvis, and back—all crucial for maintaining comfort and efficiency on the bike. A cyclist who is strong, supple, and well-balanced will always perform better than one who isn’t! If you can’t make time for Yoga, at the very minimum, set aside some time for a good stretching session at least twice a week.
Strength training: The missing piece
Incorporating strength training into your routine can improve your endurance, power and injury resistance. Many cyclists worry about bulking up, but truth be told, this is unlikely. With the right approach, strength training won’t compromise your agility or speed. Instead, it will help you maintain better posture in the saddle for longer periods, reducing fatigue and improving your climbing ability.
Core strength is particularly important, and exercises like planks, lunges, and leg raises can help. Strength training also combats low bone density, a common issue for cyclists due to the low-impact nature of the sport. By integrating strength exercises into your weekly routine, you’ll build resilience against fatigue and injury, ensuring better long-term performance.
Maximising your potential for the Wales Sportive
Whatever form of cross-training you choose, the key goal is to improve your overall strength, flexibility, and endurance while keeping training enjoyable. The Wales Sportive is a challenging yet rewarding sportive and a well-rounded fitness approach will help you tackle the course with confidence. Whether it’s trail running in the off-season, a yoga session after a long ride, or strength training for extra power on the climbs, switching up your training will ultimately make you a stronger, more resilient cyclist.
