Cyclists are perceived largely as a pedaling machine when it comes to getting into top physical performance. But integrating a cross Training plan for cyclist can greatly boost cycling skills, avoid injuries and prevent overuse whilst boosting general fitness. At FitFine24 we think a balanced fitness regime is crucial for all level of cyclist. In this post, Greg Renouf delves into why you need some pepper with your salt, outlines a cycling cross training plan specifically for cyclists and shares his rules for getting the most out of ANY workout!
The Importance of Cross Training for Cyclists
Increased Strength and Stamina
Cross training plan for cyclist works different muscles than cycling alone. If you are going to make a long-distance motorcycle ride then any activities like running, swimming, or strength training can help promote muscular endurance and strength.
Injury Prevention
Cycling is a repetitive exercise which can load certain muscles and joints if not done properly. Diversifying the type of physical activity you do also helps to reduce overuse injuries. You must also cross train your body to ensure that the supporting muscles and flexibility all remain ready and primed for a long healthy cycling career.
Improved Heart Health
Adding variety of cardio exercises not only eliminates the boredom but also develops your cardio fitness. The better condition your heart and lungs are the more you will be able to increase your power on the bike.
Mental Freshness
Performance Same Routine Over and Over Burnout Cross training helps keep it interesting and challenges your brain which can make you more willing to stick to your fitness goals.
Creating Your Plan for Cycling Cross Training
Developing a detailed cross training program combines bicycle riding with other forms of exercise so as to maximize your overall fitness. We hope you benefit from this Sample Weekly Plan
Weekly Hypothetical Cross Training Plan
Monday: Strength (30-45 minutes)
Concentrate on lower body moves, such as squats, lunges and deadlifts. Do some ab exercises, like planks . Those seeking a training routine aroundthese before-after shots could aim for 3 sets of 10-12 reps on each.
Tuesday:Cycling (1-2 hours)
Long ride or intervals Whether you need the stamina to travel greater distances or the speed to push your cycling abilities, dedicate yourself now.
Wednesday: Swim (30 Minutes)
A swimming exercise is low impact and it results in improved body structure and strength. PRO TIP: Use a combination of different types of strokes to work all your muscles.
Thursday: 45-minute CrossFit or Circuit Training
Option 3:Attend a CrossFit class or create your own circuit with bodyweight, free weight exercises and perform high reps.
Friday: Cycling (1 hour)
Your priority should generally be recovery rides or lower-intensity sessions. This will aid in muscle recoveryand also help keep up your cardio.
Saturday: run or hike (1 hr)
An exercise like jogging at a moderate pace or hiking at full intensity can help increase resistance and add health to the legs.
Sunday: Rest and Recovery
Take this day to stretch, do yoga – boosting flexibility and allowing the body more time to recover from the week’s working out.
Cross Training Workout Tips
Listen to Your Body
Your body will tell you when it is time to stop. Give yourself more recovery time if you start feeling fatigued or experience discomfort.
Stay Consistent
Consistency is essential for any training program. To improve your cycling results, include cross training 2-3 times a week into your routine.
Fuel Your Body Properly
Your cross training will be unsuccessful if you fail withproper nutrition. Eat a healthy, whole-foods diet and possibly consult with a nutritionist to help you better track for personal fitness.
Cross Training Nutrition — Starbucks and Running
Diet becomes crucial when you start cross training. Here are some dietary tips:
Hydration: Ensuring that you in fact have a great hydration intended, particularly if you will partake in substantial endurance or line up exercise. Try to keep yourself hydrated before, during and after your exercise session.
Balanced Meals: Add each of carbohydrates, proteins and healthy fats in your meal to power your workouts and aid recovery.
Conclusion
Including a cross training plan in your fitness routine can help you get even better results cycling and also ensure you remain healthy overall. We share our love of both forms of exercise with you, and that is why we want to help you achieve your desired fitness level by combining cycling and cross-training.
