Cycling Cross Training

Introduction - Cycling & Spinning

Studies have shown that cycling cross training has a direct positive impact on a runner's performance. Cycling provides runners with a no-impact opportunity to keep up their workout intensities without the impact of running and cycling is considers by many coaches to be the "best" form of cross training.

Road Biking

We have an excellent "central park" here in Edmonton that is a great venue for knock-yourself-out road biking. It's a circular route, about 2.2 KM long (1.5 Miles), open to all traffic: cars, bikes, runners, skaters, and even the crazy August cross country skiers on their wheeled skis and stubby poles. This means road bikes are about the fastest thing on the road which gives a (probably false!) sense of security. 10 or 12 laps around the park at high speed and you have a great 45 to 60 minute workout!

The dropped handlebars of the road bike are comfortable, and allow for a variety of positions. It's a lot better than it looks especially for the long haul! Your profile is relatively low on the bike so wind resistance isn't too much of an issue even if you are not "drafting" another biker.

Road bikers often ride together in a 'peloton', and drafting is one of the main reasons road bikers like to ride in groups. Like geese, road bikers take turns leading the pack and then drop back to rest. It's just amazing how much easier it is to keep the pace when you are following as opposed to when you are leading!

Road bikes aren't inexpensive, but good used road bike are often for sale. My road bike was manufactured right here in North America by a Marinoni. The steel framed Marinoni's are relatively light and comfortable - especially in comparison to rigid aluminum frames. http://www.marinoni.qc.ca/.

Road biking is the most weather dependent variation of biking. Warm weather, dry roads and you have perfect conditions. If there's cold, rain, snow or ice check out our next biking alternative!

Mountain Biking

We're talking almost four season biking - even in lovely sub-Arctic Edmonton! When there's mud, snow or ice we get off the road and onto the trails. I've been using FireXCPro Panaracer Kevlar knobby tires for years and they are unsurpassed at conforming to and gripping slippery surfaces. Kevlar tires have very "limp" sidewalls. This means you can lower or raise the tire pressure depending on trail conditions: low pressures for ice and slick surfaces; "medium" inflation for snow, mud, and slush; and full pressure for firm dirt and pavement. The beauty of mountain biking is that you are "off the grid", and a versatile tire like the Panaracer gets you there!

I'll never forget a time in Creston, B.C. I was grinding up a deserted mountain access trail in dense fog. The sense of isolation was just weird. I couldn't see more than 10 feet, and the only sound was moisture dripping from the trees. Other than knowing that Vernon was downhill I was completely "lost". Finally I felt the road level off, and then a strong wind in my face. I was at the summit, and a mountain vista opened up before my fog-blinded eyes. It was - literally - a peak experience! That's the magic of mountain biking and cycling cross training!

You may be thinking about full suspension mountain bikes vs. "hard tail" bikes with just the front shocks. Think carefully before getting a low priced full suspension bike. You bike has to be a reasonable weight, and it's got to have an efficient rear suspension lock-up. I've used a customized Trek http://www2.trekbikes.com hard tail for years with a beautiful bonded aluminum frame. Mongoose http://www.mongoose.com/ also makes a nice line of mountain bikes.

For cycling cross training purposes, the versatility of mountain biking is important. It gives us more biking flexibility early in the season and lets us stay on the trails later in the season - with the added bonus of mountain biking not being dependent on clean and clear roads.

Spinning

Spinning takes biking indoors with a group. Equipment can range from sophisticated inter linked electronic cycles to the old belt and pulley Exercycle. What make spinning a good cycling cross training experience is the group excitement (or insanity) that naturally occurs in a room full of hammer headed cyclists egged on by boisterous music and a hyper active group leader! Spinning benefits usually include the bonus of "interval" training brought about by periods of intense work followed by times of relative rest. It's a good way to really increase your "work capacity".

Spinning is weather independent and group based, so it's a year 'round alternative and works well for cross trainers looking for a little extra motivation!

Wind Trainer (think do-by-yourself spinning)

To counter act boredom, watch cycling videos. There are the traditional Tour de France DVDs and an excellent selection of mountain biking and urban riding films. Some of my favorites are from a group loosely based out of Vancouver who call themselves "The Collective". Vancouver's North Shore trails have spawned some of the most inspired mountain biking in the world!

Summary

Almost everybody has access to some kind of "cycle", so give cycling cross training a try. Your running will thank you!