5 min read
Cycling is a phenomenal workout and for many of us it is our primary method of being active. Riding a bike has a low impact on joints, while still offering a high-intensity workout when we want to push it. But sometimes we get sidelined with overuse injuries or simply mental burnout from just pedaling.
This past year I experienced a bit of burnout on the bike. I used to spread my activities out to things like climbing, hiking, running, and skiing. The last few years I haven’t really left the saddle to do any of those things (especially since I picked up a fat bike and a Wahoo trainer a few years ago). Part of this comes down to juggling work and family life—when I have a window of time I tend to gravitate toward riding for any free time. On a few of my longer rides, I would experience some things like knee pain, back pain, and hand fatigue that I had never experienced when I was spreading out my activities.
Cross-training helps prevent burnout, but I’ve also experienced its physical benefits firsthand. Since I started balancing my training with trail runs, climbing sessions, and strength workouts throughout the season, I’ve consistently earned Strava PRs and trophies—even while spending less time focused solely on cycling.
A more varied training schedule challenges muscles and movement patterns that cycling alone often neglects, helping create a more balanced, resilient athlete while spreading the workload across different joints and tissues. That not only reduces the risk of overuse injuries, but also keeps training fresh, making it easier to stay motivated throughout the season.
The six activities below can help you build strength, improve mobility, boost fitness, and keep your training fresh—all while making you a stronger cyclist when you’re back in the saddle.
Thomas Hengge
Strength Training
Why it’s smart: Cycling is a low-impact activity, so it’s not great for supporting bone density. Strength training can fill in those gaps and help you build stronger bones and a more powerful body for all-day riding.
The benefits for cyclists: Strength training will make you stronger, faster, fitter, and just plain happier on your bike. Plus, it will help you ride longer with less pain and more efficiency—and who doesn’t want that?
How to get started: Start with bodyweight exercises to nail form first, then start adding weight. You can focus on a few essential strength-training exercises to mix within your schedule, or follow our full weight-training plan for cyclists.
Trevor Raab
Running
Why it’s smart: One of the reasons I started running again after having kids is that it is a great bang for your buck from a time perspective. I can go run for a half hour and get in a great workout with very little prep time—just throw on some shoes, warm-up, and go.
The benefits for cyclists: Running helps maintain aerobic fitness, keeps you in top climbing shape during the off-season, strengthens bone density, and gives you a jump-start on training for cyclocross season.
How to get started: Get fitted for a good pair of shoes at a running store. That’s really all you need to get started—not a bad shift from the bike world, huh? Start slow and alternate between running for a minute and walking for a minute if necessary. It’s really easy to get injured if you go out too fast, or if you come back from a running hiatus and overdo it. So listen to your body. You can also follow these tips for new runners from Runner’s World.
Oliver Rossi//Getty Images
Swimming
Why it’s smart: Not only is swimming a great way to stay fit throughout a cycling injury, but it also works as a two-fer: strength-training and cardio activity.
The benefits for cyclists: Swimming can help you build a strong core and lengthen your hip flexors, as well as increase your range of motion and breathing capacity. It’s fairly easy on your body, so it also works as an ideal way to recover from a hard ride or race.
How to get started: The hardest part of incorporating swimming into your lifestyle is securing regular access to a pool. Once you’ve cleared that hurdle, sign up for a basic swim class or get a friend to show you the ropes. Proper form matters in swimming, so you’ll want to get things right from the start.
Mitch Mandel
Yoga/Pilates
Why it’s smart: Mind/body exercises, like yoga and Pilates, are good for both your body and soul. Taking time off the bike to focus on how you feel rather than watching the road or other cyclists is a great way to tune into your own peace of mind.
The benefits for cyclists: Yoga improves your strength, flexibility, endurance, and focus, so you’ll be comfortable for longer days on the bike. You’ll also learn to focus your breath, which helps you breathe better on the bike. Pilates hones in on your core, which is crucial for coming out of every ride with a smile instead of a backache.
How to get started: Try these six yoga poses to improve your strength and focus. Or go for these Pilates ring or Pilates wall moves that will help you develop core stability. You can also look for a local class aimed at beginners or specifically designed for cyclists.
Hiking
Why it’s smart: From taking in the outdoors at a more relaxed pace to standing at the top of a mountain, what isn’t great about hiking?
The benefits for cyclists: Hiking strengthens the glutes, quadriceps, hamstrings, and core—crucial muscles that can help your riding. Plus, it helps with bone density because it’s a weight-bearing exercise.
How to get started: Find a hiking group or club near you. If you’d prefer to explore on your own, start with an easy trail system and let a friend or family member know where you’re going. Pack water, snacks, and a phone. Dress in sturdy shoes or hiking boots, layers, and a cap (ticks are no joke)—and don’t forget sunscreen. Make sure to study the trailhead map before you set off or take a photo of it with your phone. And if you really want to make sure you don’t get lost—or miss any of the notable features of your hike—read a guidebook or check sites like Alltrails before you set out. If you’re only doing day hikes, it’s hard to go wrong.
Climbing
Why it’s smart: Similar to yoga and Pilates climbing requires a type of focus and stillness that I don’t typically experience on the bike. This is a fun and engaging way to get in some strength and flexibility training.
The benefits for cyclists: Climbing works pull muscles across the upper body, core, and pretty much all the muscles from your shoulders to your hands. When done correctly, it also hits on the leg muscles like hamstrings, glutes, and calves, while giving plenty of opportunity to stretch to get to different moves. Climbing (especially in a gym setting with an experienced professional) can be seen as a fun substitute for some of your strength training.
How to get started: Climbing is more accessible than ever with the explosion in climbing gyms across the country. If you don’t want to do the gym and want to dive into climbing outside—hire a guide. Pooling money with a group of friends to get out with a guide can be a fun and rewarding experience you won’t forget.
Jason Griffin is Bicycling’s Senior Health and Fitness Editor, bringing more than a decade of fitness experience and years in the cycling industry to every story. A former personal trainer and bike shop manager, he’s lined up for crits, tackled enduros, but prefers getting lost on multi-day bikepacking adventures. Lately though, his toughest balancing act has been fitting trainer rides between family life and the next adventure.