Cross Training to Improve your Cycling

Cross training can be a great way to keep your training frsh and varied as well as maintaining you physical condition during time when you are injured. Not only does cross training give you the opportunity to take a break from cycling (to keep you mentally fresh) it also gives you a good opportunity to work on developing some of the muscle groups not usually used when cycling.

Running

Running obviously stresses and develops mainly lower body muscles, many of which are used while cycling. However due to the impact of you legs constantly pounding the ground it can be more stressful on you muscles to begin with. At the same time your cardio vascular demands put on your body while running are different to those when cycling - as a result your Maximum Heart Rate (MHR) will be different for the two sports. Running provides a great alternatrive workout to cycling and can easily be incorporated into any cycling training schedule.

Swimming

Swimming is often quoted as one of the best forms of exercise that you can do. Not only is it a great cardio workout but it also gives you a great opportunity to work some of your upper body muscle more than you would on the bike. The cardio benefits should not be underestimated as when learning to swim with good technique you'll have to focus carefully on your breathing patterns and you'll soon realise the importance that breathing plays in physical importnace. One of the main benefits of swimming is that there is no impact whatsoever, meaning that swimming injuries are very rare.

Rowing

Again rowing (either in a boat or on a ergo trainer in the gym) is another great way of working out in a low resistance way which has a low risk of injury. It provides great workouts for the upper body, shoulders, back as well as the thighs, hips and buttocks. One thing to remember is that your technique is very important as your back may become stressed so always be sure to seek advice until youtr technique is up to scratch. Professional rowers are some of the fittest sportsmen out there, proving that rowing can be a great way to increase your cardio vascular capacity.

Cross Country Skiing

Cross country skiiing (or more recently eliptical trainers in the gym) have long been used by cyclist in the winter to maintain or build cyclig fitness. The leg motions used while on cross country skiis are incredibly similar to those when cycling. Skiing is great for cycling because your heart and lungs will get a workout while at the same time you'll be building cycling specific strengthin your hips, quads and abdomen.