Cross training for road cycling

I don't know about you, but I love cross training for road cycling.

Recently on a well trafficked Australian cycling website I made the comment that most cyclists would benefit from introducing some of (or even one of) mountain biking, swimming, running and weights into their training regime.

Howled down in a cacophonous din of buffoonery I was. It was sarcastically pointed out to me that we didn't see Cadel or Alberto out running, ergo we'd be silly to run (at all).

And it's true that riders like Cadel Evans probably aren't running and doing weights and so on.

However, some pointed observations are in order.

1. Most people – and that likely includes you – are not Cadel (and neither was the smart arse making that comment).
2. Cadel had hours of mountain biking in his legs (good cross training) before crossing to the road.

Unless you have a multi faceted training regime that you follow with discipline, chances are high that you do a lot of lazy kms on the bike with no purpose.

Whether it's riding to work, riding with your friends, or doing coffee shop runs, you may be missing out on valuable cross training opportunities.

I mean I understand the drive to just ride the bike. And I understand the drive to do well in races; I know B grade riders who'll spend hours riding each day, training with power meters and Training Peaks, virtually starving themselves and spending $400/month on training services.

For most of us, that's just silly.

Back when I was riding reasonably well, and now more recently, I did loads of cross training with limited hours in the saddle. No need for expensive training gadgets (though training with a power meter is very effective) or crazy diets. I got by just fine with some riding (with purpose), and running, weights and eating well (whilst still enjoying delicious Johnny Walker).

I also rode my mountain bike.

For people with little to no road fitness, it makes sense to spend most of your training time on the road regardless of whether it's training for weight loss, general fitness or an event like Etape du Tour.

For people like me, you reach the point of diminishing returns with training. There are only so many hours in the week and I just can't spend 3-4 hours a day training.

So for me it becomes an exercise in doing things really effective for road fitness – bang for buck stuff.

Here's what I've found works for me. It might work for you too.

What works for me

Here's what works for me. Your mileage may vary. I'm a big fan of testing, measuring and learning (or, in business parlance – Build, Measure, Learn).

Running

Running. Used to hate it. Now, I love its face off. Where I live, the weather is capricious (NOT in the mercurial sense of the word). As I type this, drought. No rain for 10 weeks (IN WINTER). Come summer, it'll be endless flamin' rain. And so, running becomes a necessary exercise outlet (I hate riding in the rain – a wet bottom does not an enjoyable ride make, even it is 35 degrees and 300% humidity).

When I lived in Melbourne, I lived on the beach and had access to excellent, flat, sandy cliff-top tracks.

My running regime consisted of fast 5km runs (15-20 minutes), quick-ish 7-10km runs, or more luxurious 15km runs.

Anything longer than 7km included a 130-stair set incorporating 10-20 reps, taken at a decent pace, with sprint intervals every 5 reps. If it was hot, I'd do this to the point of being sick.

Remember, Strava KOMs and Etape finishes come not to those predisposed to doughnuts, delicious Bacardi and other such (delicious) demagoguery all day every day.

Now, my running consists of 2-3 8km loops per week incorporating short 10% inclines and a decent pace (4-4.5 min/km).

Just remember, some running (assuming your knees/etc are ok) is better than none (in my non-expert opinion).

Mountain Biking

How good is mountain biking!

I just got myself a spanking new BMC TE29 and it is the business. (By the way, if you are looking at a rock solid alloy hard tail, this bike is for you. Debaucherous fun – very nippy bike.)

I used to get off road a bit, and I found the constant change in pace, and constant change in muscle groups being used, greatly enhanced my road endurance and also muscle tone and balance.

MTB and road both benefit each other.

You might even find that you can turn up to XC races and keep up with front runners. Back in 2009 Scott 24 Hour at Stromlo, Canberra just for a lark with some mates. Turns out my road riding (specifically base fitness and hill climbing) made me very fast uphill on an MTB (I was shocking downhill).

Since then I have found MTB and road compliment each other in a significant manner. I've no doubt that doing lots of riding on pitchy little climbs of 20%+ on a mountain bike enhances your hill climbing skills for the road.

I'm fortunate enough to have 10 acres to mountain bike on including lots of pitchy (think 30%) areas and rock gardens as well as a 400m long uphill drag.

Weights

My personal, non-expert opinion is that a carefully crafted weights regime can improve your road cycling by a serious amount.

Having spent countless hours in gyms and at home lifting weights, and having spent time not doing weights (but continuing to ride), I can confidently say that, for me at least, doing some weights makes a serious difference.

Remember, you don't need an epic weights set up to “do weights” (thanks to the comment from Pete). I only have 2 kettlebells, some 20kg plates (good for situps, squats, shrugs and a bunch of other things) and some Roman Rings. I also have a very awesome man-shed that I can do chin ups, leg ups (good for stomach) and hang the rings in.

I also have an elastic band which I can tie to my shed, put around my waist and do bear crawls (Google it) and also do sprint shuttles with.

In an ideal world, I'd have a rowing machine, bench for benchpress and some other stuff but the stuff above more than suffices.

As Pete says in the comments, calisthenics and body weight exercises are awesome – push ups, sit ups, planks, chin ups; whatever really.

• Burpees
• Blackjack – 10 Burpees, 1 Hindu pushup, then 9/2, 8/3 etc down to 1/11. SMASHFEST.
• Hindu pushups, Hindu squats
• Manmakers (with kettlebells)
• A bunch of stuff with Roman Rings hanging in the shed (pull ups, dips, a bunch of stuff for abs)
• Turkish Get Ups
• Plyometric pushups (push up hands come off the ground, clap or slap chest, then back to ground)
• Lots of squats
• Lots and lots of lunges (with 20kg kettlebells)

I also find Pilates helps *immensely* with core body stability and strength.

Doing the calisthenics type stuff is great for balance, particularly working your back to counter hours on the bike as well as obliques.

Also, DO NOT FORGET TO STRETCH EVERY DAY. I'm serious.

Staying fresh

Another nice by product of cross training is freshness.

Not only do you give your cycling muscles a rest, but you give your mind a rest. Having time off the bike is sometimes the very best thing for your cycling in terms of physical performance, but also your appreciation of it mentally.

For instance, mountain biking, at least for me, requires very fine motor control especially on technical ascents and descents, which means different muscle groups get used.

In addition to being good for road riding, it helps balance your body in terms of muscle development.

I'm a big fan of having an overall well balanced body capable of doing great things in a few sports, not having a body solely focussed on road riding. I mean, if you want to look like the Brothers Schleck, go for it, but I'd rather have a more balanced approach.

So if you find your road riding plateauing, or becoming a bit boring, it might be time to add something else to your repertoire. It doesn't have to be mountain biking. It could be swimming (great for cyclists backs), golf, tennis, surfing (great for your back) or anything.

Just don't discount the value of time off the bike doing something else.