Cross Training

Cross Training, should you be doing it and if so, how much and what kind?

Cross training has always been part of many a cyclist’s training routine, but usually confined to the off-season. Something to keep us busy during the winter, before smart-trainers were a thing. However, that’s all changed now. Many riders are realising that cross training has benefits beyond their time on the bike.

While the main ingredient to getting better at riding a bike is to ride a bike, having a stronger body helps. Cross training will help build a strong core enabling you to hold an aero position for hours on end. Your neck, back and arms all need to be able to withstand long periods in a fixed position and if you’re an off-roader, deal with the battering coming up from the ground. And, if the worst should happen, having a strong body can reduce any damage if you crash.

Cross Training advantages

While having a stronger and more flexible body will bring you benefits on the bike, there are also many off the bike advantages. Cycling is a non-impact sport, which is generally a good thing, however, we are limited in our range of movement. On the bike our legs go up and down, while we’re in a hunched over position, this can lead to shortened and inflexible muscles. Adding in stretching like yoga or Pilates can improve flexibility.

Another benefit from adding strength and stretching to your training will be of interest to older riders, like me! As we age, our bodies start to lose their muscle mass, this is something that can be slowed down by strength training. Keeping strong and flexible in our bodies will help as we age and prevent some of the inevitable slowing down that comes to us all. If you want to read about someone who has been using strength training and recorded the results, take a look at Ric Stern’s blog on the CycleCoach site about his findings.

Mental freshness

Stretching and cross training can also help with your mental fitness. While we are cyclists and love nothing more than riding our bikes, sometimes we need a break. Adding in some cross training to your routine can help keep you from getting stale; a ‘mental refresh’ if you like. Gym sessions, running, swimming, whatever your choice, give you a chance to try something different.

I’ve been adding in some off the bike exercises myself, in my own haphazard way, but a recent article on the Gralloch website caught my eye. In it, Malcolm Smith co-founder of The Gralloch and a passionate age-group racer, wrote about his cross training methods and why he thinks they’re important. I’ll include some of Malcolm’s words here, but for the full article head over to their blog; take it away Malcolm!

Best Cross Training Activities for Cyclists

1. Strength Training

Building muscular strength off the bike translates to better power output and endurance. For Malcolm, a well-structured strength session is as much a mental reset as it is a physical workout:

“A typical cross-training session for me starts with 15 minutes of stretching, working from my neck and shoulders down to my core, hips, and legs, focusing on rotation and mobility,” he explains. “Then I move on to bodyweight exercises, which I do indoors or in the garden if the weather allows, before heading into the garage for weights.”

Malcolm’s bodyweight routine includes:

• Press-ups: 40 reps
• Plank: 1-minute hold
• Ab Scoop: 20 reps
• Glute Bridge: 40 reps
• Crunches: 40 reps

His weighted session consists of:

• Half squats with 60kg: 10+ reps
• Deadlifts with 60kg: 10+ reps
• Single-leg squats with 12kg: 20 reps

“I enjoy this type of session as it keeps me mentally fresh for bike training. I don’t just go out for a ride—I train on the bike. I treat myself to a ride purely for fun once a week with friends.”

2. Running

Running is a great way to build cardiovascular endurance, increase bone density, and engage different muscle groups. While Malcolm no longer runs due to knee concerns, he acknowledges its value:

“I wish I could still run because it’s such an efficient and effective way to train. I’ve used my interval training experience from running as the foundation for my cycling workouts. Whether on foot or on the bike, hill sessions hurt—there’s no getting away from it!”

3. Yoga, Mobility and Mental Strength Work

Yoga and mobility training help maintain flexibility, reduce injury risk, and improve core stability – essential elements for endurance cycling. Malcolm has long been an advocate:

“Yoga and Pilates have been part of my routine for years, and I deeply believe in their benefits. But for me, the mental side is just as important. Breathing techniques, visualisation, and meditation have played a huge role in my cycling success.”

As a former trainee in a high-performance pharmaceutical program, Malcolm was immersed in mental strength techniques early in his career:

“I meditate most days, and through this process, I visualise the outcomes I want to achieve. Every one of my best wins on the bike has come after a period of daily visualisation. It felt like I’d already ridden the race before it even started.”

For cyclists preparing for a big event like The Gralloch, this mindset training can be just as valuable as physical conditioning.

4. Rowing

Rowing is a fantastic full-body workout that improves endurance and upper-body strength, complementing cycling’s lower-body dominance. Malcolm found rowing particularly useful when returning to training:

“When my kids were young, rowing was a superb conditioning tool. I don’t include it in my weekly routine anymore, but whenever I’m traveling, I always make a beeline for the rowing machine in hotel gyms.”

5. Pilates

Pilates is another excellent cross-training activity for cyclists, with a strong emphasis on core stability, flexibility, and body awareness. A strong core helps maintain proper posture on the bike, reducing fatigue and discomfort during long rides.

Pilates movements such as leg circles, single-leg stretches, and side planks target the muscles cyclists rely on for endurance and stability, making it a highly effective addition to any training plan. Even for those who haven’t tried it, Pilates is widely recommended by sports physiotherapists and strength coaches for cyclists looking to improve balance, coordination, and injury prevention.

6. Swimming

Swimming is a low-impact, full-body workout that provides both cardiovascular and muscular benefits while giving the joints a break from repetitive impact. The controlled breathing required in swimming can also improve lung capacity and oxygen efficiency—critical for endurance cycling.

While Malcolm doesn’t include swimming in his own routine, he acknowledges its value:

“I don’t swim myself, but I can see how it would be a great recovery tool for cyclists. It’s low-impact, works the upper body in a way cycling doesn’t, and helps improve breathing control—all things that can benefit endurance riders.”

For cyclists training for The Gralloch, swimming can be a great way to stay fit while reducing strain on the legs, making it an excellent choice for recovery days or cross-training during injury rehab.

Tips for Incorporating Cross-Training

• Schedule Smartly: Use cross-training on rest or low-volume days to avoid overloading your body.
• Focus on Weaknesses: Choose activities that strengthen areas neglected by cycling.
• Prioritise Recovery: Active recovery, like yoga or swimming, can help rejuvenate muscles after intense rides.
• Listen to Your Body: Avoid excessive cross-training that interferes with key cycling workouts.

Cross training – will you add it to your regime?

So, that was a pretty comprehensive take on what Malcolm includes in his regime. Looking through it, although there does seem to be a lot there that isn’t riding your bike, it’s obviously worked for him; there’s a UCI Masters World Champions jersey hanging in his cupboard!

As the article says, “Cross-training is a valuable addition to any cyclist’s fitness regimen. Whether you’re preparing for The Gralloch or simply looking to become a stronger, healthier rider, incorporating a mix of strength, flexibility, and alternative cardio will pay dividends.”

Final words from Malcolm

“I feel more confident in my general strength because of cross-training. For over 20 years, it’s helped keep me injury-free, and now, in my 60s, I’m still able to enjoy riding at a high level.”

If you’d like to meet Malcolm and grill him on his cross training methods, why not enter The Gralloch? Alternatively you could meet him at the Raiders Gravel stage race, or the British Gravel Champs. Both events are part of the growing UK gravel race scene, which Malcolm is playing a major part in. You can read my report of the 2024 Gralloch here.

Photo credits: The Gralloch, Carlton Menedez, Thoroughly Reviewed, federazioneitalianafitness, travis AFB

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