{"id":621240,"date":"2026-08-05T06:00:39","date_gmt":"2026-08-05T06:00:39","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/621240\/"},"modified":"2026-08-05T06:00:39","modified_gmt":"2026-08-05T06:00:39","slug":"cross-training-for-cyclists-6-sports-to-boost-performance","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/621240\/","title":{"rendered":"Cross-Training for Cyclists: 6 Sports to Boost Performance"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

Cycling is a phenomenal workout<\/a> 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<\/a> when we want to push it. But sometimes we get sidelined with overuse injuries or simply mental burnout from just pedaling.<\/p>\n

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\u2019t really left the saddle to do any of those things (especially since I picked up a fat bike and a Wahoo trainer<\/a> a few years ago). Part of this comes down to juggling work and family life\u2014when 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<\/a>, back pain<\/a>, and hand fatigue<\/a> that I had never experienced when I was spreading out my activities.<\/p>\n

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\u2014even while spending less time focused solely on cycling.<\/p>\n

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.<\/p>\n

The six activities below can help you build strength, improve mobility, boost fitness, and keep your training fresh\u2014all while making you a stronger cyclist when you\u2019re back in the saddle.<\/p>\n

\"squat\"<\/p>\n

Thomas Hengge<\/p>\n

Strength Training<\/p>\n

Why it\u2019s smart: <\/strong>Cycling is a low-impact activity, so it\u2019s not great for supporting bone density<\/a>. Strength training can fill in those gaps and help you build stronger bones and a more powerful body for all-day riding.<\/p>\n

The benefits for cyclists:<\/strong> Strength training will make you stronger, faster<\/a>, fitter, and just plain happier<\/a> on your bike. Plus, it will help you ride longer with less pain<\/a> and more efficiency<\/a>\u2014and who doesn\u2019t want that?<\/p>\n

How to get started:<\/strong> Start with bodyweight exercises<\/a> to nail form first, then start adding weight. You can focus on a few essential strength-training exercises<\/a> to mix within your schedule, or follow our full weight-training plan<\/a> for cyclists.<\/p>\n

\"woman<\/p>\n

Trevor Raab<\/p>\n

Running<\/p>\n

Why it\u2019s smart:<\/strong> 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\u2014just throw on some shoes, warm-up, and go.<\/p>\n

The benefits for cyclists:<\/strong> 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<\/a> season.<\/p>\n

How to get started:<\/strong> Get fitted for a good pair of shoes at a running store. That\u2019s really all you need to get started\u2014not 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\u2019s 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<\/a> from Runner\u2019s World.<\/p>\n

\"Empty<\/p>\n

Oliver Rossi\/\/Getty Images<\/p>\n

Swimming<\/p>\n

Why it\u2019s smart:<\/strong> 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<\/a> activity.<\/p>\n

The benefits for cyclists:<\/strong> Swimming can help you build a strong core<\/a> and lengthen your hip flexors<\/a>, as well as increase your range of motion and breathing capacity. It\u2019s fairly easy on your body, so it also works as an ideal way to recover from a hard ride or race.<\/p>\n

How to get started:<\/strong> The hardest part of incorporating swimming into your lifestyle is securing regular access to a pool. Once you\u2019ve 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\u2019ll want to get things right from the start.<\/p>\n

\"spinal<\/p>\n

Mitch Mandel<\/p>\n

Yoga\/Pilates<\/p>\n

Why it\u2019s smart:<\/strong> Mind\/body exercises, like yoga and Pilates<\/a>, 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.<\/p>\n

The benefits for cyclists:<\/strong> Yoga improves your strength, flexibility, endurance, and focus, so you\u2019ll be comfortable for longer days on the bike. You\u2019ll also learn to focus your breath, which helps you breathe<\/a> better on the bike. Pilates hones in on your core<\/a>, which is crucial for coming out of every ride with a smile instead of a backache.<\/p>\n

How to get started:<\/strong> Try these six yoga poses<\/a> to improve your strength and focus. Or go for these Pilates ring<\/a> or Pilates wall<\/a> moves that will help you develop core stability. You can also look for a local class aimed at beginners<\/a> or specifically designed for cyclists.<\/p>\n

\"PersonHiking<\/p>\n

Why it\u2019s smart:<\/strong> From taking in the outdoors<\/a> at a more relaxed pace to standing at the top of a mountain, what isn\u2019t great about hiking?<\/p>\n

The benefits for cyclists:<\/strong> Hiking strengthens the glutes<\/a>, quadriceps, hamstrings<\/a>, and core\u2014crucial muscles that can help your riding. Plus, it helps with bone density because it\u2019s a weight-bearing exercise.<\/p>\n

How to get started:<\/strong> Find a hiking group or club near you. If you\u2019d prefer to explore on your own, start with an easy trail system and let a friend or family member know where you\u2019re going. Pack water, snacks<\/a>, and a phone. Dress in sturdy shoes or hiking boots, layers, and a cap (ticks are no joke<\/a>)\u2014and don\u2019t 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\u2019t get lost\u2014or miss any of the notable features of your hike\u2014read a guidebook or check sites like Alltrails<\/a> before you set out. If you\u2019re only doing day hikes, it\u2019s hard to go wrong.<\/p>\n

\"PersonClimbing<\/p>\n

Why it\u2019s smart:<\/strong> Similar to yoga and Pilates climbing requires a type of focus and stillness that I don\u2019t typically experience on the bike. This is a fun and engaging way to get in some strength and flexibility training.<\/p>\n

The benefits for cyclists:<\/strong> 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.<\/p>\n

How to get started:<\/strong> Climbing is more accessible than ever with the explosion in climbing gyms across the country. If you don\u2019t want to do the gym and want to dive into climbing outside\u2014hire a guide. Pooling money with a group of friends to get out with a guide can be a fun and rewarding experience you won\u2019t forget.<\/p>\n

\"Headshot<\/p>\n

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.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"5 min read Cycling is a phenomenal workout and for many of us it is our primary method…\n","protected":false},"author":2,"featured_media":621241,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[223347,18,525,135,19,17,188696],"class_list":["post-621240","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-cupdate","tag-eire","tag-fitness","tag-health","tag-ie","tag-ireland","tag-supes"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117041381415301875","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/621240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=621240"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/621240\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/621241"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=621240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=621240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=621240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}