| For cycling enthusiasts, 'off-season' - the season | | | | cycling performance and endurance. Upper body |
| that one has to get off the saddle - can present | | | | exercise is also involved, especially those muscle |
| something of an exercise crisis. It is widely | | | | groups which cycling often neglects - the |
| acknowledged that cycling year round can be | | | | shoulders, upper arm and upper back. Cyclists |
| counterproductive and lead to more injuries and | | | | should note that running is an excellent adjunct to |
| more wear and tear, possibly preventing the | | | | cycling. |
| overzealous athlete from cycling properly next | | | | Martial Arts |
| season. The solution, however, may lie in | | | | Elite cyclist Jorel Hendershot puts his mountain |
| cross-training - throwing oneself into entirely | | | | bike into hibernation during the winter months. In |
| different exercise and workout regimes between | | | | Oceana, Michigan, where he lives, snow and ice |
| (and even within) seasons, in order to hone and | | | | drive the most committed cyclist into the indoor |
| enhance cycling skills and capacities. | | | | gym, no matter how powerful the peddling |
| The excellent news about cross-training is its | | | | commitment and devotion may be. Jorel, |
| sheer diversity. While there are some limitations | | | | however, has delved into an interesting alternative: |
| to its scope (an elite cyclist is unlikely to improve | | | | the Korean martial art of Tae Kwan Do. This |
| his or her skills during off-season by playing darts), | | | | exercise involves intense discipline and focused |
| there is also a dizzying variety of alternative | | | | attention and, practiced properly, delivers an |
| sports and exercises, all of which can contribute | | | | excellent workout (900 calories per hour, to be |
| substantially to cycling acumen and stamina. | | | | precise). While it chiefly emphasizes powerful |
| Cross-training need not be confined to off-season | | | | kicks, it also fosters agility, fast reflexes and |
| - it can actively support and boost cycling | | | | significantly strengthens quadriceps, gluteals and |
| capacity during peak season. For anyone who has | | | | hamstrings - all the muscles necessary for |
| become inured to the treadmill and the cycling | | | | efficient cycling. Other martial arts, such as the |
| machine at the gym, here are some intriguing | | | | many forms of Karate, or Kung Fu, Ju-Jitsu, Judo |
| alternative activities which will keep the cycling | | | | and Aikido, to name just a few, similarly foster |
| enthusiast in tip-top condition for next season. | | | | mental focus, agility, quick reactions and core |
| And this season, as it happens. | | | | strength. One may not be able to earn a black |
| Cross Country Skiing | | | | belt in cycling, but it is possible to be a black belt |
| The undulating, forward thrusting motion of the | | | | who cycles. |
| cross country skier's lower body is strikingly | | | | Squash |
| reminiscent of cycling action and provides a | | | | An even more impressive calorie burn can be |
| superb cardiovascular workout to boot. Athletes | | | | achieved with an hour's squash (1080 calories, |
| who are in the right climatic conditions might | | | | compared to 900 for Tae Kwan Do). It works |
| seriously consider this profoundly enjoyable sport | | | | shoulder muscles, all leg muscle groups, and |
| as a significantly beneficial supplement to cycling. | | | | encourages fast-responsiveness and agile |
| For those who are contemplating sun-baked (or | | | | hand-eye co-ordination. It is also a fantastic |
| rain-soaked) landscapes, however, similar effects | | | | aerobic workout. A closely-run match, though, can |
| can be obtained with the correct use of an | | | | be an exciting, uplifting joy, even for the 'loser'. It |
| elliptical cross-trainer at the gym. They are | | | | is also a sport which yields satisfying skill progress |
| generally more enjoyable, demanding and | | | | with every single game - one can move from |
| exhilarating to use than the standard treadmill, and | | | | novice to passably deft proponent in a few |
| will reach the abdominals, hips and quads more | | | | matches. |
| effectively as well. | | | | Yoga |
| Ice Skating and Inline Skating | | | | For athletes accustomed to extreme aerobic |
| For the unfamiliar, inline skating involves similar hip, | | | | workouts, this might seem like an anomalous |
| thigh and body movements to ice skating, which | | | | choice. However, it can contribute significantly to |
| in turn are similar to cycling. The lower body | | | | cycling strength and efficiency. Practicing yoga |
| movements involved in both ice skating and inline | | | | poses for 15 minutes a day (or better still, |
| skating closely mimic those involved in cycling, but | | | | attending yoga classes at least one to three |
| recruit other muscle groups as well - a variation | | | | times per week) will encourage strength, stamina |
| which can coalesce to produce better cycling | | | | and flexibility. The poses may not be immediately |
| efficiency and performance. Any cyclist desiring to | | | | recognizable as relevant to cycling, but the |
| keep gluteal muscles (buttocks) and the | | | | physical results - greater suppleness, greater core |
| quadriceps group (thigh muscles) in optimal shape | | | | strength, greater stamina, and a greater sense of |
| should seriously consider these options. A | | | | calm - can all significantly enhance cycling |
| comparable aerobic workout to running can be | | | | performance. Yoga styles vary, from the almost |
| achieved with the most vigorous skating forms, | | | | sleep-inducing to the most heart-pounding. The |
| without the pounding and jolting that striding the | | | | cyclist should choose the style that fits best with |
| track imposes. | | | | personal fitness requirements during the |
| Running | | | | off-season. |
| Some might preemptively dismiss running as | | | | Cross-training: The Verdict |
| boring and repetitive; in reality, it can more often | | | | Cross training should not be viewed as an |
| be a jubilant and frankly addictive workout. It | | | | alternative hobby, something to fill in time while |
| uses the same lower body muscle groups as | | | | waiting for the cycling season to resume, but as a |
| cycling, but in subtly different ways. The | | | | vital adjunct to optimal cycling performance. The |
| differences become more pronounced if hill | | | | range of sports to choose from is immense, and |
| running becomes an option: this exercise recruits | | | | far exceeds the brief summaries outlined here. |
| muscle groups that cycling and flat-surface running | | | | Other cyclists opt for soccer, surfing, baseball and |
| leave untouched, but will radically enhance athletic | | | | ice-hockey. Cross training, in other words, should |
| performance in both. It tends to be more | | | | perhaps not be viewed as an off-season, second |
| aerobically demanding than cycling, which of | | | | best alternative to cycling, but a valuable |
| course means that it will appreciably enhance | | | | enhancement to the sport. |