Is An Elliptical Machine Good For Cyclists?

Cycling enthusiasts know the best way to increase their cycling performance is to cycle. The concept is called specific adaptation to implied demands, the S.A.I.D. principle of fitness. So a cyclist should still get on a bike at least a couple days a week. Cross-training is another important principle of fitness that helps lower the chances of over training injuries. An excellent cross-training option for cyclists is an elliptical with incline.

Aerobic Fitness

Dr. Emily Cooper from Seattle Performance Medicine recommends a cadence of 150 to 200 percent of your normal bike cadence with a lower resistance on the elliptical for aerobic fitness. This should be a longer workout if you want to help build aerobic endurance.

Cycling Specific Strength

Based on Cooper's research, an adjustable ramp on an elliptical allows you to train cycle-specific muscles at different angles lowering chances of muscle imbalances. Muscle imbalances can lead to injury. Increasing the elliptical ramp and tension targets the glutes and simulates standing hill climbing on a bike. Lowering the ramp changes the muscle recruitment to the hamstring and the quad simulating the push pull of seated bike riding with clip pedals.

VO2 Max

Working out at 85 to 90 percent of your maximal exertion for periods of three minutes and lowering your intensity significantly for three minutes will help boost your VO2 max, the maximal amount of oxygen a person can process in one minute. To do this, Cooper recommends you put the elliptical at a moderate ramp setting with moderate resistance. Double your cadence from your fastest 10 minute bike cadence, for example, 100 rpm is your max bike cadence so 200 strides per minute should be your elliptical speed. If you do not know your bike cadence, train at 85 percent of your max heart rate (max H.R. = 220 - your age) for the upper interval.

Anaerobic Power

For anaerobic power, The Seattle Performance Institute recommends increasing the resistance to a very challenging level and lowering the strides per minute to increase anaerobic power. You should do high resistance intervals for three to five minutes with double the length of rest intervals. You can do three to eight intervals this way increasing the number of intervals or duration of exercise each week.

Discussion

Elliptical trainers are a great cross training tool for cyclists. The ability to strengthen the cycling muscles at different angles while working at a higher cadence than a bike increases leg speed. Based on a study at the University of Wisconsin, the elliptical also has a lower perceived exertion than a bike. The Borg 6 to 20 scale is the standard for measurement of work for rehabilitation and sports performance -- 6 being very easy; 20 being the max level of intensity. At the same level of perceived exertion on the Borg scale, the elliptical achieves a significantly higher heart rate and oxygen consumption level than the bike.