I'VE GOT YER FECKIN' CROSS-TRAINING RIGHT HERE!
Cross-training: words that strikes fear and boredom into my heart. My cycling library is contaminated with training books I’ve collected over the years. Each one is purchased knowing, yes, this is the one. Each one has a chapter on off-the-bike training. I recently bought Tom Danielson’s cross-training book, read some of it, have not done any of it. I’ve looked on Craig’s List for weights to set up a squatting station, none have met my strict requirements for some reason. I don’t run, period. I mostly hate walking and hiking. That’s why I ride a bike, FFS. Zumba, line-dancing, tai-chi…shoot me in the face, I’d rather develop a proper drug habit.
When I lived in a university town, despite their half-assed football program, they had a big stadium. Running those stadium steps was as close to enjoying cross-training as I will ever get. A full on boogie up to the top of the stadium, lope back down to the bottom, repeat until nauseous, repeat more. The top third of the steps were steeper, just to make it fun. It mimicked the mindless suffering and exhaustion us cyclists savor. It was intense enough that each session was over in under an hour. One would leave the stadium totally blown out and relaxed, again, like one would feel after a proper ride.
I used to go in the gym during the cold, unridable winter and do some horrid step treadmill and lift weights. Oh right, that was called youth and an over abundance of hormones. Now, that is just not going to happen. Shouldn’t living in Hawaii mean you never have to enter a gym again? Yes it does. I like to think my ineptitude in water-sports and the resultant near-drownings should provide some cross-training: elevated heart rate, thrashing of arms, seeing the all-embracing light at the end of the tunnel.
I could actually join CrossFit™. No, that would be unwise. Running seems to be an integral part of the regime, tattoos might be required and all that tractor tire wrestling would either ruin my back or bulk me up.
Aren’t we slighty proud of our chicken-chested scrawny upper bodies? Too much CrossFit could ruin a lifetime of chicken-chest development. And if we get good at running and swimming we might get crazy ideas.
Obviously, these are the complaints of a lazy cyclist who likes to ride his bike, end of discussion. There are no Rules to be quoted for off season cross-training except Rule #5. It is a universal Rule. There is no off season for Rule #5, but now it’s March, Milano-Sanremo looms. The off-season is off. I can safely put away my Tommy D book for another year.
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I did do 30 push-ups last Thursday.
Nice one, Gianni! Looks like our pal is digging in the precursor to the modern-day cycling base layer. I bet he didn't pay $65 USD for his mesh top like us dummies.
I too pretend I'm going to start jogging or stretching religiously. I can't do it. I play soccer twice a week, I'm on a bike seven days a week, I work in the yard and split wood a few days a month. I'll call it quits at that.
My off season cross training was largely based around the right handed 16 ounce arm curl.
I recently returned to weight lifting to strengthen mostly my back and core to prevent injury from all of the Anti-V activites required of me (yardwork, sitting at a desk etc). I have yet to put on excessive (if any) amount of weight and interestingly I think that even if I wanted to I don't see me being able to put on 5+lbs of muscle even if I really tried..... I have started working out even a bit harder and still no significant weight gain even with most of the key exercises going up 30% in weight resitance....
This:
"Zumba, line-dancing, tai-chi…shoot me in the face, I’d rather develop a proper drug habit."
Brilliant.
Oh yeah, and today's cyclocommute was all about cross-training. Around 3" of snow and ice on the bike trail, including around 15 downed trees that I have to climb over, under and around. I also had to run some sections.
The city has told me the bike trail is very low on the priorities list, which is always nice.
@Ron
Bang on @Ron. The Rapha mesh base layer, tested in the toughest conditions £50 or "the wife beater" string vest, 3 for a tenner, no discernable difference
@GogglesPizano
I hurt my back pretty badly a few years back. The "chop" exercise put it all back in order. PT was taking too long and going to slowly. I just tried it and it worked wonders. As I save my money for Bike Budgetatus, I didn't want to invest in a proper Kettel Ball. I bought a bowling ball at the Salvation Army, drilled some holes, put in some eyelet bolts, a piece of chain and some rubber hosing from the hardware store, there ya go!
I just hold it in my hands for the Chop, essentially a move like you're chopping wood, swing the ball or any weight from behind your head, then down through your legs, keeping your back flat. If you are inexperienced at Olympic-style lifts, work on form with just a tennis ball.
Anyway, I do a few sets of 12 every few days, keeps my back feeling great. Then again, mine was low back injury/pain, yours might be higher up. Just an idea.
Ahhh . . the benefits of living in a ride-all-year-round climate. Not here in frigging WI. I join the Y from the hour going back to the hour going forward. We've just had the 6th coldest Feb on record. I rode on Sunday - I think the wind chill temp was 14 degrees. Damn it was cold, but I was outside. Supposed to be 38 this Sunday! I mean, that's almost 40 frigging degrees! Damn, that's warm and it means the season has officially started for me..
My gym routine, inspired by Tom Danielson's book on the core, has been an invaluable motivator this winter. I'm lucky, I pass two YMCA's on my way home so I have no excuses and my trainer is in the garage.40 minutes of core and balance work, together with 20 to 25 mins on the cross trainer, is my usual 2-3 times a week inside effort. I also got some of those slidey plate things for doing core work. They're great.
Has it been worth it as we approach the hour going forward and after-work rides become possible? Yes, I'm feeling much more solid in the core and pelvic area. Roll on the 2015 season!
V minute plank, that is all.