1. More Than One Way
Avid cyclers often say that there is no other way to train for cycling than to ride longer and faster. Most sports trainers insist on cross training for a number of reasons. The mental advantages of cross training relieves the possibility of burnout or boredom. Spot training with weights and isometric exercises help to build muscle groups that may be weak and hold the rider back from an optimum performance. Also, some areas of the body get little or no workout on the bike and need to be exercised. Finally, most cyclists cannot live in a climate that offers year-round perfect riding weather, so they must find indoor activities to keep them in shape through it all.
2. Train Other Parts of the Body
You can take part in sports to challenge muscle groups that may not receive a good workout on a bike. Swimming gives you an opportunity to put your arms through a multitude of range of motion exercises, and jumping rope provides the impact needed to maintain strong bones. Rowing, both on inside rowing machines and out on the water, put the arm and chest muscles into shape, while working the abs and back. Certainly a stationary bike can be ridden all year long. Add resistance to your rides to strengthen your legs.
3. Mind Over Matter
Martial arts training is a great way to keep moving, while adding a few more dimensions to your regimen such as self-defense and meditation. Most martial arts forms include some element of taking care of yourself in case of attack. Discipline and learned movements are taught at every class. Some martial arts disciplines include meditation as a way to prepare for competitions as well as a way to train the mind so that you can control your body better. Adding some kind of mind/body association to your cross training will ultimately affect your cycling success.
4. Kick it up
Group activities such as aerobics can be fun and social while you continue working your heart muscles to perform on the long rides. No longer just the realm of leotard-clad young women, serious athletes use aerobics classes for fitness in every gym and fitness center in the country. You can even cross train within the aerobics dynamics. Spin classes and Pilates are two popular modes of aerobic training. You can add equipment such as the ball and steps to challenge you even more.
5. Biking First
While you may find excitement, enjoyment and relief in cross training exercises and sports, remember to protect your most important assets, your knees and your back. These two areas of the body are often more prone to injury when you get all hyped up in an activity. If you feel pain, then stop doing it. Be ready to ride at any time.
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