Cross Training may include Swimming, running, walking.
Adding aerobic training such as a strength and conditioning class, Pilates, kettlebell and/or TRX class 2-3 times per week can help build ones strength and endurance.
Example week of Cross training for a cyclist: Beginner to intermediate cyclist:
Do for time;
Monday: 45 -60 minute bike ride, 60 min Yoga class
Tuesday: 30 minute run, 30 min Circuit class
Wednesday: 60 minute bike ride, 60 min Yoga or Pilate’s class
Thursday: 60 min yoga class
Friday: 30 minute bike ride, 30 min TRX class
Saturday: 60-90 minute bike ride, 30 min yoga class
Sunday: Recovery Day
Cross training may encourage development of muscle imbalances in an athlete and promote injury prevention. Reinforcing Cross training may assist in an athlete’s overall performance results.
Running for Cyclists will help strengthen the hamstring muscles. Making your legs turn over faster while cycling.
Swimming can be ideal for recovery from cycling. This is because swimming acts as a zero impact on your body and requires you to work your upper body and core muscles that cycling does not touch.
Stationary bikes and spinning bikes are great for cross training, but because you cannot typically measure the resistance. It can be more difficult to duplicate the workout or compare one workout to another.
Other options for Cross training for Cyclists may include; Ice skating, rollerblading, Elliptical trainer, Cross country skiing, hiking, Rowing machine, and strength training.