The Best Cross-Training Sports for Cyclists & Mini-Contest
08. Jul, 2010 
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With its emphasis on multiple sports, triathletes have a great cross-training regimen.
I love cycling as a way of getting around, and I love road biking and am enjoying mountain biking, but the thing is, cycling requires a bike. Sometimes, you just can’t go cycling, such as when you are traveling or when the weather is horrid. What’s a girl to do to keep fit for that upcoming century ride or race? The answer is “cross-training.” As Dr. Massimo (Max) Testa notes, “Cross training is becoming more and more popular. In sports medicine, it’s a way to keep you in shape when you have an injury.”
Yoga is an excellent way to build core strength.
Dr. Testa, a physician and exercise physiologist who served as cycling team doctor during the Tour de France, knows the sport of cycling inside and out. I went to him to ask about the best cross-training sports for cyclists. He has two categories of cross-training sports for cyclists: one group of activities gives a similar endurance and aerobic workout to cycling so one doesn’t lose fitness, and the other group of cross-training activities gives balance to the body to make it strong in ways that cycling does not.
Cycling is an aerobic, endurance sport so all activities that trigger the cardio/pulmonary system are good. The following activities are all great to keep your heart and lungs in shape when you aren’t cycling and some will give a more intense workout than others:
- Running
- Cross-Country Skiing
- Swimming
- Inline Skating
- Hiking
Trail running is a great workout and will even work your core as you run the uneven surface of a trail.
Cycling works the legs as well as the heart and lungs. But it has its limitations, for example cycling is not the best sport to work on your core. It is also not an impact sport, so you need an activity to increase bone density, which can be a concern especially for women who, more than men, are prone to developing osteoporosis. Cyclists also need to add an activity that keeps their body and muscles flexible. The following are great activities or sports to integrate with cycling:
- Running, especially trail running, will train your mid-section. It is also good for keeping bone density as it is an impact sport.
- Pilates & Yoga: are excellent because both work your mid-section and back. They can make your abdomen stronger and improve your respiratory pattern which is very important on a bike. On a bike, you are limited in the way you can expand your chest as you are bent forward, so strengthening your respiratory pattern and improving the way your diaphragm is moving can improve your performance on the bike. Yoga helps your body to become more flexible and gives your muscles and joints are greater range of motion. Look for yoga classes/DVDs with exercises especially aimed at cyclists.
- Swimming: works the whole body—all the muscles. (But it is not an impact sport.)
- Cross-Country Skiing also works much of the body.
- Inline Skating works much of the body. (Very little impact benefits.)
- Swimming is an activity that works the whole body. Get the aerobic benefits with endurance and sprint workouts.
Another Fun Contest!
Check out these great visors/cap from Headsweats! They are perfect for a summer-time cross-training workout! Headsweats gave us three for a giveaway and we will randomly choose 3 of those who make a comment on this page during the month of July and give them one as a prize! (Note: please put down a legit e-mail so I can contact you if you win!)
Congratulations to our winners: Isela, Jackie & Jeanne!
- These great visors and lightweight cap are perfect for summer cross-training. Make a comment on this article–tell us about how you cross-train or ask a question even and you will automatically be entered in to win!
Thanks to Massimo Testa, MD. for his expertise!
Great advice on cross training.
What a great post…..it’s got a lot of valuable information for everyone. I actually used to be a yoga instructor and I have been meaning to incorporate more of it back into my daily life. I was just a basic yoga instructor, but still know of some great moves.
Darryl
Nice blog. I just bookmarked you on my bloglines.
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I think cross training is also a way to help you from getting bored with the same workout routine. I just started exercising again and will be sure to keep these tips in mind…great article.
swimming is my favorite! such an intense but no impact workout while fun and a great way to stay cool!
I started cross training again after over-focusing on just biking (busy mom of 3 boys…I lack time to do it all!).
I really HATE yoga but it has really helped with core strength and alleviated knee problems, so I decided I just have to do it anyway!
Adding running back into my training has really helped my biking endurance also.
I’m finding I’m faster, better form, and less injury prone while putting less hours in on the bike. So cross-training is definately working!
Nice content. Thank you for your information.
By doing triathlons I’m seeing that it’s helped by bike recovery since I am doing some cross training in there. I wish I had more time for yoga and pilates because they are so good for you. Juggling more into my schedule has really become the main issue with a family. Thanks for the article it just reminded me once again to try and squeeze in a little more if I can handle it without the added stress
Great article. I love the information you presented and will keep them in mind. I walk and run with a friend so it’s not boring. It looks like I have to some yoga or Pilates on nonwalking days
As a follow-up article, could you recommend some good YOGA videos or give more info on the different forms of yoga?
Brandy- We will do a follow up article on yoga for cyclists but in the mean time a good website for yoga products and videos is at huggermugger.com. Yoga studios are also a great resource for information. There are so many different types of yoga and you have to decide what works best for you. If you can find a studio in your area, start with a beginner class and work up. Some gyms will also offer yoga classes but typically a yoga studio will give you a much better selection of classes. Ask around and most studios will offer the first class free. Most teachers are trained and can help you with your specific needs or recommend different classes. Thanks for your question.
With the wet winter months arriving in Western Washington my cycling days will be less as I don’t prefer being soggy after a ride even with the rain gear on. So I am going to start Hot Hatha Yoga classes again, I tried them before and really enjoyed them. Also I will walk and run the stairs at a local High school stadium (thats covered) and I want to get an indoor trainer. Thanks for all the ideas ladies!!