What are the suitable cross-training sports for cycling?

No matter how obsessed you are with a sport, there is always a period of boredom. With proper cross-training, you can add a lot of fun and make it easier to complete your training goals. Different types of exercise will use different muscle groups. Alternate use can also avoid overuse of some muscle groups.

Cross-training involves: aerobics, strength training, and flexibility training such as running, swimming, weightlifting, yoga, and tablet support. These different combinations will enhance the muscles' strength and resilience and make your body stronger, more agile, and faster.

Cross country skiing

In winter, most people can only maintain training through the rig. However, cross-country skiing is the ideal cross-country training program if you can go outdoors. With a similar exercise style to mountain biking, not only can we fully exercise our muscles (to strengthen the buttocks, thighs, and abdominal muscles). These muscle groups are the core power source for each pedaling and can also make the heart and lungs get better work out. Of course, cross-country skiing is full of excitement and fun.

2. Swimming training

Swimming training is the ideal way to exercise upper body strength and balance performance. The buoyancy of water helps us to obtain higher upper body strength training effects with relatively low impact. At the same time habitual swimming training can also increase physical flexibility and enhance cardiovascular function. If you want to consider more muscle group enhancements, there will be unexpected results when switching between freestyle, backstroke, and breaststroke.

3. Core muscle training

If you have back pain after you finish the spin training or long-distance cycling, then the training for the core muscles deserves your attention. The human body during riding is a triangular force structure. It supports the weight of the body through three points of cushions, pedals, and handlebars. Although it depends on the core muscle strength, it does not exercise them. You can try to strengthen the plate support and side plate support exercises for a long time, at least for more than three minutes each time.

4. Strength training

Repeating the same exercise every day can lead to imbalances in the body and, as a result, injuries to the body. When riding, you need more than just thigh strength. Your abdominal, lower back, triceps, and long-term nervous positions on your neck are under tremendous load. Strength training needs to increase the strength and efficiency of all parts of the body at the same time. Adherence to some high- and moderate-load front leg presses, dumbbell squats, one-leg hard lifts, Swiss fitness balls, prone legs and lean-over rowing exercises can all achieve training goals.

5. Yoga and Pilates

If you are riding for a few months and you don't do cross-training, you will notice that your body becomes tight, stiff, and unbalanced. Yoga and Pilates can stretch and strengthen muscles, which is also good for cyclists. It also stimulates and strengthens core muscle groups and lays a solid foundation for the body.