Cross Training - By: Coach Todd

Winter is now truly upon us. Not in terms of large snow falls that our own California born head mechanic (Shawn Hurley) for some reason adores, but in terms of some genuinely cold temperatures. Riding outside this time of year is not for the faint of heart. The wind and cold can exact a great physical toll that may outweigh the cardiovascular gains. So, many athletes explore cross training options as both a way to both prevent getting sick and work on improving their training in other ways.


It is important to keep our daily training fun. Let's be honest, most of us will never make our livings riding or racing bicycles, running, or competing in triathlons. Most of us pursue these endeavors because we enjoy both the activity and challenging ourselves. So how can we mainatin our potentially waning motivation this time of year? Cross Training.

Variety is the spice of life and there are many ways to both maintain cardiovascular and neuromuscular fitness beyond solely partaking in our main sport. One way to maintain as well as develop neuromuscular as well as increase explosive power is through weight training. Beginning a structured weight training program will allow you to focus on the specific muscle groups you want to target. It can assist in enhancing your strengths as well as improving on your weaknesses. Additionally, it is an opportunity to push yourself in a way you normally may not. Focusing on making perfect lifts each time is far more important than poor form with higher weight. Push yourself, but do so safely.

Running is another way to maintain and increase your cardiovascular fitness. I ran for 28 years and 6 marathons as well as 6 stress fractures led me to bicycle racing. That being said, running is a fantastic way to gain fitness and provides excellent bang for your training buck. You don't have to go for 3 hour runs to derive the benefits. Besides, it's simple to do, you don't have to wear nearly as much winter gear to get out and run comfortably and the endurance gains are undeniable.

Yoga is another activity that can be crucial to maintaining health and increasing flexibility for your chosen sport. Many members of the QCW/Breakaway race team got an introduction to "Yoga for Cyclists" earlier in the fall instructed by Keri Smotrich. Everyone I spoke with regarding practicing yoga said how much they enjoyed it and found it beneficial. If you haven't given it a try yet, give it some serious consideration.

Once the snow hits, both cross country skiing and snow shoeing are great ways to make massive cardiovascular endurance gains. World Class cross country skiers regularly record the highest VO2 max values in the world. It is a great way to see and explore local parks in a way you may never have. Getting a great workout and enjoying some of the local beauty that is a part of our city; not a bad way to spend your time.

Finally for you "roadies" out there (me included), feel free to as Head Coach Joe Wentzell says frequently, mix it up. Meaning of course, both mountain biking and road riding...with a dash of cyclocross riding for good measure (If your looking for MTB rides in the area contact Joe so he can add you to his ride list or help find rides that are right for you). Exploring disciplines of cycling beyond your mainstay once again break up the monotony, as well as help to aid in skill acquisition which will help all riders in any discipline.

The goal for all of us should be to have fun with our training. When you are starting a new activity, or one you haven't done in a significant amount of time, then be prudent and cautious and DO NOT OVERDO IT! Consult a coach (we have several here) or another trusted expert and begin gradually. Make a plan that you are certain to enjoy, be consistent, and don't forget to have fun!