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Cross-training is very beneficial in countless sports, such as swimming and rowing, but also in exercises such as Pilates or strength training. Even for professional runners. These allow you to increase the number of muscle groups you work, with the corresponding benefits. But what about cycling? Is cross training a good idea? Below, we explain everything you need to know about this concept and how cross training impacts cycling. Let’s get started!
What is cross training?
Cross-training is a sports strategy that involves alternating different types of exercise to achieve more complete physical development. Unlike a plan based on a single discipline, this method seeks to take advantage of the benefits of varied activities that complement each other. Thus, a runner can practice swimming to improve their lung capacity, or a swimmer can do strength training to gain power. The benefits of cross-training are numerous. First, it helps balance the body by correcting muscle imbalances caused by repeating a single sporting movement. It also reduces the risk of injury by strengthening stabilizing muscles and joints that are not always used in the main sport.
Another key aspect is variety and motivation. Introducing different activities breaks the routine, which prevents demotivation and promotes greater consistency in the long term. In addition, cross-training improves aerobic and anaerobic capacity, strength, flexibility, and coordination, providing comprehensive preparation that benefits any athlete. In short, cross-training not only focuses on complementing a specific sport, but also on creating a solid foundation of overall physical condition that allows for better and safer performance.
Cross-training for cycling: Is it worth it?
When applied to cycling, cross-training has added value. Pedaling is a very specific and efficient movement, but it does not involve all the muscles in the body in a balanced way. This can lead to weaknesses, overloads, or even repetitive strain injuries. This is where cross-training in cycling comes into its own. A clear example of this is strength training in the gym. Performing weight exercises focused on the legs, glutes, and core not only increases pedaling power, but also delays fatigue and provides more stability on the bike. Activities such as yoga or Pilates, on the other hand, improve flexibility and posture, reducing back or neck discomfort after long rides.
Running is another highly recommended discipline for cyclists. The controlled impact of running strengthens tendons and joints, something that cycling does not work on with such intensity. In fact, cross-training with running and cycling has become popular as an ideal combination for improving aerobic capacity and endurance, as you can read in our blog. Many cyclists find running to be the perfect ally for improving lung capacity and leg impact strength, aspects that then translate into greater stability and efficiency on climbs or sprints. However, it should be done gradually to avoid overloading the joints.
Swimming, on the other hand, is also a great ally, as it develops upper body muscles and increases lung capacity, balancing out the predominance of the lower body required for cycling. In conclusion, cross-training with cycling is worthwhile because it enhances aspects that cycling alone cannot cover. It does not take time away from cycling: it complements it, improves performance, and protects cyclists from injuries or stagnation in their progress.
How to make a cross-training plan for cycling
Designing a cross-training plan for cycling does not mean filling your schedule with different activities without any order or strategy. It’s about finding a balance between cycling and other disciplines that enhance the skills needed to improve performance on two wheels. A good starting point is to set aside 1-2 sessions per week for complementary activities. The rest of the days should be focused on cycling, whether on the road, mountain biking, or indoor cycling with smart trainers such as the Smart ZDrive MAX from ZYCLE. This direct drive trainer offers you the advantage of being able to cycle at home on your bike, enjoying the most realistic pedaling sensations. In addition, it has a unique low cadence braking capacity that simulates very realistic climbing conditions and shorter gear ratios.
Not to mention that it is easy to assemble and very quiet. An example of a cross-training plan for cycling could be as follows:
- Monday: active rest with yoga or Pilates (40-60 minutes).
- Tuesday: indoor cycling session (intensity intervals).
- Wednesday: strength training at the gym, focusing on core, glutes, quadriceps, and lower back (e.g., squats, deadlifts, and planks).
- Thursday: road ride at a steady pace.
- Friday: light swimming, 30-45 minutes, to work on respiratory capacity.
- Saturday: long session on a mountain bike or road bike outdoors or at home (indoor cycling).
- Sunday: gentle 30-minute run or complete rest.
This type of combination improves cardiovascular endurance, strengthens the muscle groups involved in pedaling, and adds variety to the training week. All this without losing sight of the main focus: cycling. Strength and flexibility sessions reinforce the supporting muscles, while running and swimming increase aerobic and lung capacity.
