Cross sessions with cycling benefits

alan Chorley of Powerlab Coaching has devised three cross-training sessions to target three key areas of fitness that cyclists should aim to maintain and improve over the off-season

Three-minute running intervals Purpose: Boosts Vo2max

Coach says: “Runners benefit from greater bone mineral density than non-runners, particularly in the hip and spine after the age of 40. The aim of this session is to maintain the fastest possible average pace through the three-minute efforts. This is a hard workout that will elicit near Vo2max on the efforts, helping to maintain that hard-earned cardio fitness.”

CW says: Build up to this one; make sure you have at least two months of easy running under your belt first. The session Warm up 10min jogging The effort 6x 3min @ threshold (Z4-Z5) — with 3min jog recovery between efforts Warm down 10min jogging hill reps for muscular Power Coach says: “Muscles adapt much more quickly to training than does the cardio-respiratory system. But that works both ways, in terms of detraining too. Short, sharp hill reps on

a steep hill will work the quadriceps, gluteal muscles and hip flexors, to help maintain the adaptations earned on the bike. The hard 30-second efforts will emphasise the work done on those muscle groups.”

CW says: Again, this is a tough session — make sure you have a decent level of running fitness before attempting.” The session Warm up 10min jogging The effort 10x 30sec uphill sprints (recover by jogging back down) Warm down 10min jogging flexibility and mobility swimming session

Coach says: “The focus for this session should be on maintaining good form rather than pace. Similarly, recoveries between each set should be sufficient to maintain good form during the main bulk of the session.” The session Warm up 10min easy The effort 2x (200m of each: breast stroke, back stroke, front crawl) Cool down 10min easy

didn’t complement my cycling,” Bottrill says. “If people are restricted in time and want to do a quick jog, then fair enough — but is your cycling is going to benefit from running lots of five- and 10-kilometre races? I’d say no. You’d be better putting more time into strengthand-conditioning and mobility work.”

Ian Leitch, who has performed at the sharp end in running, mountain biking and Xterra triathlon, holds a similar view but places the emphasis differently. He found that cycling seemed to support his running performance very effectively.

“When I was racing triathlon, I ran my fastest 10k while running only about two or three hours a week but cycling 10 to 12 hours a week.” But it didn’t work for Leitch the other way round. “If I’m asked to cycle fast off large amounts of running, I find that much more challenging,” says the 43-year-old, who still runs 10km in under 31 minutes. “I think cycling can work really well for running, whereas running just doesn’t build the power in the quads you need for cycling.”

There’s an important caveat here: Leitch had a running background (not to mention heaps of natural ability) — you can’t leap off your bike and expect to be a fast runner. Even so, you shouldn’t discount the time-efficiency of running; Leitch believes an hour’s run gives as much endurance benefit as a two- to three-hour ride — while acknowledging that duration isn’t everything.

“If you ask your average Joe if they want to go for a run, they’ll be like, ‘No way, I’m not doing that!’ — it’s easier to feel good while cycling… I know so many cyclists who labour through a run and find it very tough. Cycling has a more universal kind of appeal.”

It’s also important to remember that running, for the uninitiated, carries injury risks — it takes months, even years to condition your legs for running resilience. With pre-existing cardio fitness, some cyclists leap into running with a little too much confidence, and pay the price with impact-related injuries.

In conclusion: the off-season is all about seeking feel-good sensations, whether that comes from toughing it out on the bike or flitting between bike, pool and running trails. Combining the three activities can certainly have benefits, physically and mentally; it’s about finding the right mix for you. In the Cycling Weekly office at least, the word ‘triathlon’ is no longer taboo!

“An hour’s run gives as much benefit as a three-hour ride”