Best & Worst Cross-Training for Cyclists
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- เผยแพร่เมื่อ 8 ก.ค. 2024
- You're away without your bike, what the best exercise to stay cycling fit? To answer that, I analyse and rank 8 popular cross training methods.
0:00 Intro
0:29 Scoring system
2:03 Running
5:58 Walking/hiking
9:19 Rowing
12:55 Swimming
14:59 Bodyweight circuits
17:15 Stair climbing
19:59 Elliptical
22:08 Weight training
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I swam competitively at university and I completely agree with the swimming enjoyment rating 🤣
As an old guy who only started swimming (once a week) a couple of months ago, must say I am absolutely loving it.
My goal is to find doing endless laps boring! 😅
Started not being able to make the 25m to the other end. Trying to focus on doing the correct technique is a lot more challenging/frustrating/enjoyable then I expected.
Started swimming as my upper body was wasting away (saw immediate improvements) swimming/cycling seems an excellent combination, especially if old.
Great analysis Jesse. I'm both a cyclist and a rower and I can say that I love the rowing machine as much as the cycling ergo, which is close to zero. Once I get into the session they get better:)
Skipping rope, fits in a bag, similar heart rate to zone 2 - or you can speed it up for intervals, less stress on the knees than running and can learn new tricks/styles to break the monotony and you feel like you are in a training montage for a rocky movie.
No risk of Achilles tendon overuse injury?
@@e46t I haven't had this, you really want to bounce on your balls of feet and try and keep the jump as low as possible, just enough to let the rope pass under. Like anything you need to start out slow and build up to go for longer workouts, it does take practice to get the coordination down
Finally!! Something useful on the interweb!! 🙌🏼🙌🏼
Spot on Jesse wrt the uphill hiking and stair climbing benefits. I am a runner and find the cross over benefits are very real. Equally riding has helped with my mountain running i.e. hard uphill hiking. Great vlog 👍
I'm surprised you only have 7k subs. This is a great channel.
Nice video, thanks! Cross training is perhaps a topic that could be discussed even more in future videos.
Cross training on a rower has been a game changer for me but I own one so I've been able to adapt and get a good workout. But it takes months of work to get to the point where you can do a VO2 Max level workout on it.
Good to hear about stair running- wouldn't have really thought about it. And not being a gym guy didn't realise the elliptical would be as good. Thx for the tips :)
100% correct when you say only experienced rowers can do proper cardio on a rowing machine.
Totally agree with walking. Been without a bike for about 6 weeks so have been doing speed walking (lmao) and hiking for some stimulation. However, I’d guess that walking probably wouldn’t work as well for fitter athletes as they’d end up needing to run to get same hr response.
hey jesse!
just wanted an advise from an expert,
i live in a pinch flat area where i do most of my training. NO CLIMBS.
i have shortlisted a few bikes
1) merida reacto 4k
2) giant propel advanced 2 (rim/disc whichever is availaible)
3) tcr kom edition
what should i go for in 3k(usd) budget?!
any recommendations?
If going on holiday for a week mid season without your bike… what would you do to maintain fitness to go straight back to racing post holiday? What would the week look like with training etc
Increase training load into the day of leaving, first 3 days off as recovery. Then 3 day cycle: Day 1 aerobic intensity (HR at or > thresh) for > 12 minutes cumulative. Day 2 steady low aerobic >45 minutes, Day 3 rest. Repeat till I get home.
How about adjusting your training so that the work trip falls on your recovery week doing daily 1-2 hr zone 2 rides followed by passive heat acclimation in the sauna (making sure your hotel has a cycle trainer and sauna)?
What about XC skiing and/or rollerskiing (in summer)?
Ice hockey! Only downside, leaves me tired and sore sometimes. But it does translate well.
5:23 I thought part of the benefits of cross training was to work out different muscles and similar muscles in different ways? Wouldn’t that make running an effective cross training partner to cycling since you get all the cardio benefits as well as not a perfect overlap in musculature fatigue.
one factor you missed is risk of injury/muscle soreness which impacts you bike riding. Running always leaves me with sore knees.
prob have weak hamstrings
What about rollerblading? Lot of speedskaters use cycling as cross-training. Would the other way around not work well too?
I'd be in hospital before I get good enough at Rollerblading to stress my cardiovascular system 😄
If you can do stairs with those two stair climber babes, then it rates a 20 outta 17!!
My quads have always been super dominant pedaling. I've been doing strength training over the last year to strengthen my entire posterior chain but not getting much engagement on the bike. Any tips?
How do you know your quads are dominant?
Bike fit issue?
@@nerocoaching they always tire out first and are super defined. Have managed to get the glutes firing hiking and backcountry skiing, just a struggle on the bike for some reason.
@@discbrakefan have tried a lot of different fits, same result
Good chance to get some core strength work in
Most hotel gyms have stationary bike so I think this should've been mentioned. I'm my opinion this is the best option and if that's not available then you should consider something else.
The cardio ratings seem tricky and somewhat personal. Running has the capacity to provide a very intense stimulus, yes, but in my experience I don't find running to be a very good cross-training modality because it's like one long tempo/threshold interval. As I run heart rate works up to ~75% of max within the first few minutes, then as the miles tick on it just drifts upwards. Uphill hiking is more where I find myself in a steady state and I feel like I'm getting a more specific cardiovascular benefit. Maybe I've just outed myself as being not particularly fit...
Maybe run a bit slower 👍
They are certainly person, changes a lot based on your background, bodyweight , etc. Try running slower, and also taking shorter strides
@17:30 I can see why stair climbing is the best
Do you still do any rowing these days, or not really, only to film this video?
Never
@@nerocoaching seems like a real rich boy sport, very cambridge/oxford if you know what i mean.
Not so true, at least in the UK. I mean the perception of the sport, as for the proper cost at a competitive level pretty much any sport is a rich boy affair as one has to pay race entry fees and travel to the venues, pay for hotels etc. There are lots of clubs with a working class heritage here. My local one in Warrington, for instance, or one of the oldest clubs in the country based in Salford Quays. Rugby at its origin used to be a proper posh boys' sport.
@@82vitt thanks dude, I'm going off movies, you know the ones where they show the college boys from the early 20th century doing these sports. It seems exclusive.
what, no spinner?
Have to disagree with 0 cardio for rowing. Even if you don't have the strength, like you mentioned in this video, you can still set the rower to the easiest resistance level and do intervals, sprints etc If you are getting zero cardio...I'd say something is definitely wrong in my opinion.
yep not quite zero, exaggerating there. More the duration being the issue. It would be interesting to test, but my prediction is most cyclists would be spent after 10-15 mins on the rowing machine
@@nerocoaching Rowing is quite technical to get right but yes, interesting either way. Thanks
As a rower who cycles, not a cyclist who rows, I had to laugh when Jesse gave it 0 for cardio. IF you know what you are doing and have access to a decent machine, it is the most effective cardio anywhere. All the way from sprint intervals through VO2 max to ftp for an hour.
@@stephentrowell3934 you misunderstood the video, it's for cyclists who don't do these other sports. If you are a rower who cycle's, then you aren't likely to worry about losing cycling fitness on your holiday 😄
Swimming enjoyment 0/3 🤣🤣🤣
I disagree with your assessment with rowing
Video of junk miles?