by Tim Curry, MS ACSM-RCEP
Did you know cross-training can help with recovery, mental and physical health, and injury prevention? Cross-training works your body in new ways and stresses muscles, connective tissue, and bones that may not be engaged if you only mountain bike. It can also help you develop or maintain excitement about riding your bike. As a coach, I would always require youth athletes to take a “season” off the bike to pursue another sport, and this approach can make well-rounded athletes at any age or experience level. Let’s look at some sports that work well for cross-training:
Nordic Skiing - Nordic skiing is one of the most aerobically demanding sports. Elite nordic skiers have VO2max results that equal or, frequently, beat elite cyclists and runners. Nordic skiing comprises two different styles, classic and freestyle (aka skate). Both types require specific boots, skis, and poles, which means many people will focus on one style when beginning. Each style also has a specific technique you must learn. Lessons can help you learn these techniques safely and effectively. Nordic skiing is a whole-body sport, in addition to training the muscles of your legs in new ways. It is a great way to build strength and aerobic endurance during the off- or pre-season when weather might not be the best for biking.
Weight training - No surprises here! Weight training is excellent cross-training for mountain biking. Beyond our legs, our abdominal muscles, back, chest and arms all need strength whether we’re flying gracefully downhill…or holding on for dear life! I have coached many cyclists who didn’t understand the impact of weight training until they spent a winter in the gym; often being shocked by the results when they jumped back on the bike in the spring. Use cross-training time, or winter breaks from the bike to invest in some weight training at a gym or home. If you are a beginner, focus on taking it slow and establish a good foundation. Explore recommendations for getting started. After getting back into mountain biking, it’s beneficial to try and maintain one day per week of weight training to sustain the gains you made during the off season. Keep in mind effective weight training doesn’t require spending hundreds on equipment or memberships. There are plenty of bodyweight exercises and inexpensive resistance band sets that can get you started.
Yoga - For mountain bikers used to going all-out on hard rides, it may feel like yoga wouldn’t be an effective cross-training option, however, there are significant benefits to adding yoga to your athletic activity. A major benefit of yoga is often flexibility. Creating and sustaining a healthy range of motion for our joints is important to mountain biking. We require a decent amount of motion across the body to control our bikes, especially on difficult downhills. While having too much flexibility can reduce strength and power output, the research that shows these results is highly specific. Unless you are planning a yoga session with extremely long holds right before a race, you’re unlikely to create a scenario where your flexibility is detrimental to your ride. Yoga also requires strength and balance, both of which are beneficial for mountain biking. Yoga brings awareness to being present and focused. You will learn how to utilize your breath to work through difficulty in your practice. These mental skills are highly valuable to your time on the bike and can be extremely helpful during hard sessions and races.
Team sports - Basketball, baseball, volleyball, and other team sports are a great way to cross-train during the off- and pre-season. The unique demands of each sport help train our bodies and muscles in ways we don't experience on the bike. For example, multi-plane motions (moving sideways, forwards, diagonal, etc.) have been shown to dramatically increase bone strength and mass in youth athletes. These sports can help youth athletes decrease injury risks while providing a variety of physical and mental health benefits throughout the season, as well as into adulthood.
Running - This is a classic off-season activity for many cyclists because it is a relatively low-cost endurance sport. Running is a good option for both endurance training and increasing bone and joint health due to its weight-bearing nature, however, there are a few things to consider. First, running on a treadmill, track, or road is still a heavily uni-plane sport, just like cycling. Exploring local trails can often force you into multiple planes of motion, engaging more muscle groups. Second, start easy, especially if you only run during the off season. Cyclists with high endurance fitness can run the risk of running further than their bodies can initially tolerate. This could lead to knee, foot or hip issues and a range of other injuries that will negatively impact fitness.
There are dozens of different cross training sports options to choose from. Be sure to choose a non-bike activity for at least some of your workouts and challenge your body in a new way. Pick a sport or activity that you enjoy and look forward to doing regularly. Periodically try something brand new and remember what it feels like to be a complete novice. You may learn (or relearn) lessons you had forgotten from when you started cycling.
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