LET’S RIDE JOBURG TOGETHER

Whether you are new to cycling or an established pro, the life of an athlete should always include ways to up your game and ensure you’re increasing strength, mobility, and overall fitness gains. That’s where cross training comes in.

Effective cross training – trying a variation of activities to test and build fitness in all muscle groups and disciplines – is the perfect way to complement your cycling by enabling you to improve your performance. It forms part of a strong fitness routine as it improves biomechanical efficiency and endurance, while also incorporating fun activities as part of your overall training programme to keep things fresh. 

With cycling being a non-weight bearing sport, cross training is also great for building up bone strength, which is an important part of your body conditioning.

As many riders ramp up for the Virgin Active 947 Ride Joburg, Dr Adrian Rotunno, Sports and Exercise Medicine (SEM) Physician and Virgin Active’s expert on physical fitness needs, shares the dos and don’ts to upping your cross training game. 

Let’s start with the cross-training do’s:

1. Make strength training a priority

Strength training is effective for muscle strength, muscle endurance and injury reduction. Approach it in a graduated and controlled manner with an achievable load progression – and consider working with a Personal Trainer to perfect technique and avoid injury.  

2. Give Yoga and Pilates a shot

Regular Yoga classes will not only assist with flexibility but will lengthen and strengthen your muscles including your prime movers which improve muscular balance, prevent injury and build a stronger support system when cycling – plus breathwork adds fitness and mental resilience. 

3. Try running if you cycle and cycling if you run

While cycling helps runners by continuing to improve cardiovascular fitness and endurance for longer periods, the load bearing nature of running builds up bone strength for cyclists – making the combination good for balanced body conditioning. 

4. Hit a HIIT class like Virgin Active’s GRID 

Virgin Active’s GRID classes offer a unique combination of high intensity interval training, functional fitness, and mobility. They are shorter, more intense workouts that will improve cycling economy and help you build up strong and stable muscles and joints – but avoid it during heavier training weeks and allow for adequate recovery after this training.

5. Just keep swimming … or try it at least

Swimming is fantastic for cyclists as it provides low impact cardio and a thorough full body workout, as you consistently push against water resistance. It also does not have the repetitive strain inherent in the motion of cycling – so just keep swimming.

Now the cross training don’ts:

1. Don’t just dive in with unplanned cross training activities

Adding cross training to your cycling programme can counteract the repetitive strain on the knees and it allows you to target specific deficiencies, such as core or shoulder girdle strength. You will need to develop your programme over time – consult with your Personal Trainer to find your own formula.

1. Don’t ignore recovery time – cross training helps here too

If you are recovering from an injury, ask your medical professional and Personal Trainer to identify cross training activities that will safely help you maintain a level of fitness and condition – and at the same time will keep you sane. 

1. Don’t underestimate the benefits of low impact movement

Work on the elliptical trainer is recommended due to its very low impact nature while it unlocks the benefits of movement. This activity gives you a great all over body workout from the muscles to the heart and lungs – and it is meditative in its movement. 

1. Don’t exhaust yourself 

Take care not to make your cross training routine counterproductive to your main event training. Focus these activities on your end goal – protect your performance and ensure you consistently get adequate sleep, rest and nutrition. 

1. Don’t take on too many activities

Keep your programme moving right by choosing one or two cross training activities you like – make them fit-for-your-purpose. 

Cross training improves your overall fitness game, brings in fun alternatives to keep moving, and complements your core discipline for optimum performance. 

Keep it simple and consider taking your training journey with a coach, particularly if you are building up to an event such as the upcoming Virgin Active 947 Ride Joburg. 

With a programme that works for your unique cycling route to your best times, your cumulative training will count towards your great race days. 

Training for the Virgin Active 947 Ride Joburg? 

Here’s how Virgin Active can support your training programme: 

• Cross training plan – Find your free cross training plan and advice from our Group Training, Nutrition and Sports Science experts.
• Two free cross training playlists – These are also free for non-members. Find them here.
• In-club classes and access to 400+ on-demand workouts on the app – This includes two new series that you can download here.
• Simulation classes – Four 1-hour simulation classes in-club to familiarise you with the Virgin Active 947 Ride Joburg route.
• Cycling community – Join outrides from our clubs, stay for a stretch or a coffee – the Virgin Active cyclist community awaits.

A member of the Virgin Active Panel of Experts, Dr Adrian Rotunno has an MBChB, MSc Sports and Exercise Medicine, BSc Physiotherapy, BPhys Ed and specialises in Sports and Exercise medicine. He is a director and clinician at the Cape Sports Medicine Medical practice based at the Sports Science Institute of South Africa and serves on the Virgin Active Panel of Experts. Apart from his clinical work, Dr Rotunno is the deputy chief physician of UAE Emirates Pro Cycling Team, chief medical officer for the Two Oceans Marathon, head of medical for Cape Town Spurs Football club, and a consultant race doctor for Absa Cape Epic and other sporting events.

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