Cross-Training For Cyclists - Techniques to Improve Performance

Neal Henderson, coordinator of sport science at Boulder Community Hospital, told Bicycle Magazine (online version) that cross-training for cyclists is not only an option, it is mandatory step if one wants to avoid both boredom and injury in bicycling. Henderson is not alone in this belief. In fact, many professional cyclists today barely touch their bikes in the "off season" opting, instead, for the joy and benefits of cross-training.

Benefits of Cross-Training for Cyclists

The primary benefit of performing fitness activities other than cycling (cross-training) is that it provides the individual with the opportunity to exercise muscle groups that are not often used in cycling. This insures an overall body conditioning that cycling, alone, simply cannot provide. But there is, perhaps, an even greater benefit to cross-training for cyclists-the "joy factor."

No matter how much one loves cycling, say experts, boredom at performing the same activity can occur-boredom that can, ultimately, affect cycling performance. As Henderson told Bicycle Magazine, "It is physically and psychologically impossible to train on the bike at a high level year-round [without consequent "burnout" and potential risk of injury]." That is why it is so important for cyclists to choose one (or several) cross-training activities such as the ones listed below.

Cross-Training Activities for Cyclists

Cross-training for cyclists need not simply include the traditional choices of speed skating or cross-country skiing (with leg movements that are similar to those of cycling), say experts. Indeed, these three diverse cross-training activities are only an indication of the wide-variety of cross-training activities available for cyclists.

Running. This, the most popular of American fitness activities, will further strengthen the legs of cyclists. But unlike cycling, running frequently uses muscles other than those of the lower body. For instance, due to the brisk "arm pumping" of this activity, runners tend to develop the muscles of the arms and the shoulder, muscles that are largely ignored while riding a bicycle.

Swimming. There is little similarity between this sport and that of cycling, which is what makes swimming an its only benefit. Indeed, swimming has been proven to be a great method of cross-training for cyclists because the buoyancy of the water cushions the muscles and the joints, which minimizes the chances of injuries.

Yoga. This ancient physical and spiritual discipline has proven to be an extremely effective cross-training technique for cyclists. Yoga gently stretches and massages the muscles, increasing their elasticity, which also minimizes the risk of injury. In addition, faithfully performing the many and varied poses of yoga will make one a stronger rider and bestow much needed stamina.

More Cross-Trainers

In addition to these three types of exercise methods, cross-training for cyclists may include any (or all) of the following:

Elliptical Trainer -To increase leg strength
Rowing Machine - To provide an excellent full-body workout
Weightlifting - To isolate certain muscles groups, thus enhancing the strength of the rider, particularly on hills
...and many more.

Indeed, the number and types of exercises that can be used as cross-training for cyclists is limited only by your imagination. But all will provide sufficient amounts of physical conditioning while alleviating the boredom that sometimes plague frequent cyclists.

For more information about ultrafitnessdynamics.com cross-training for cyclists visit ultrafitnessdynamics.com ultrafitnessdynamics.com.