The Benefits of Cross Training for Cyclists, Plus 6 Sports to Try

Why it’s smart: Cycling is a low-impact activity, so it’s not great for supporting bone density. Strength training can fill in those gaps and help you build stronger bones and a more powerful body for all-day riding.

The benefits for cyclists: Strength training will make you stronger, faster, fitter, and just plain happier on your bike. Plus, it will help you ride longer with less pain and more efficiency—and who doesn’t want that?

How to get started: Start with bodyweight exercises to nail form first, then start adding weight. You can focus on a few essential strength-training exercises to mix within your schedule, or follow our full weight-training plan for cyclists.

Why it’s smart: Running is often a time-saving way to get in some cardio work when you don’t have time for a long ride or need to travel without your bike. Plus, if you think cycling makes you feel like you’re flying, wait until you experience your first runner’s high.

The benefits for cyclists: Running helps maintain aerobic fitness, keeps you in top climbing shape during the off-season, strengthens bone density, and gives you a jumpstart on training for cyclocross season.

How to get started: Get fitted for a good pair of shoes at a running store. That’s really all you need to get started—not a bad shift from the bike world, huh? Start slow and alternate between running for a minute and walking for a minute if necessary. It’s really easy to get injured if you go out too fast, or if you come back from a running hiatus and overdo it. So listen to your body. You can also follow these tips for new runners from Runner’s World.

Why it’s smart: Not only is swimming a great way to stay fit throughout a cycling injury, but it also works as a two-fer: strength-training and cardio activity.

The benefits cyclists: Swimming can help you build a strong core and lengthen your hip flexors, as well as increase your range of motion and breathing capacity. It’s fairly easy on your body, so it also works as an ideal way to recover from a hard ride or race.

How to started: The hardest part of incorporating swimming into your lifestyle is securing regular access to a pool. Once you’ve cleared that hurdle, sign up for a basic swim class or get a friend to show you the ropes. Proper form matters in swimming, so you’ll want to get things right from the start.

Why it’s smart: Mind/body exercises, like yoga and Pilates, are good for both your body and soul. Taking time off the bike to focus on how you feel rather than watching the road or other cyclists is a great way to tune into your own peace of mind.

The benefits for cyclists: Yoga improves your strength, flexibility, endurance, and focus, so you’ll be comfortable for longer days on the bike. You’ll also learn to focus your breath, which helps you breathe better on the bike. Pilates hones in on your core, which is crucial for coming out of every ride with a smile instead of a backache.

How to get started: Try these six yoga poses to improve your strength and focus. Or go for these Pilates ring or Pilates wall moves that will help you develop core stability. You can also look for a local class aimed at beginners or specifically designed for cyclists.

Why it’s smart: From taking in the outdoors at a more relaxed pace to standing at the top of a mountain, what isn’t great about hiking?

The benefits for cyclists: Hiking strengthens the glutes, quadriceps, hamstrings, and core—crucial muscles that can help your riding. Plus, it helps with bone density because it’s a weight-bearing exercise.

How to get started: Find a hiking group or club near you. If you’d prefer to explore on your own, start with an easy trail system and let a friend or family member know where you’re going. Pack water, snacks, and a phone. Dress in sturdy shoes or hiking boots, layers, and a cap (ticks are no joke)—and don’t forget sunscreen. Make sure to study the trailhead map before you set off or take a photo of it with your phone. And if you really want to make sure you don’t get lost—or miss any of the notable features of your hike—read a guidebook before you set out. If you’re only doing day hikes, it’s hard to go wrong.

Why it’s smart: This sport keeps you in tip-top cycling shape during the typically “fat-bikes only” months of the year.

The benefits for cyclists: During winter, cross-country skiing works the leg and glute muscles that cyclists need to stay strong for powerful pedaling. It also targets the upper body when you use ski poles. Your core is also activated and strengthened—which is crucial for maintaining a strong back and comfortable ride position for long days in the saddle once the weather gets warmer.

How to get started: If you’re not ready to commit to the sport yet, rent some gear and hit local trails just after it’s snowed, when the powder is fresh and not icy. Dress in layers, like you would on a winter bike ride. Head out with someone who has experience and have them teach you basic techniques, or review some video tutorials online. It’s okay if you don’t get the rhythm down right away—no matter what, you’ll have fun out there.