USA Cycling Coach Education Webinar discussing the use of cross training in the yearly development of cyclists.

1. Will Kirousis, MS, CSCS, CISSN
Tri-Hard.com | @willkirousis | will@tri-hard.com
Cross Training And
Cycling Performance

2. Ice berg
The majority of performance comes from below the water…
Cross training is above the water. It can help, but it’s not the biggest
contributor…

3. What is cross training (CT) in an athletic setting?
Reminder: Your sport is specific training. That’s it.
CT: using non specific training as a means to support or improve performance.

4. What’s the CT science?
There is none!
Well, there is, but it’s results are basically that cross training does nothing or does not build specific performance as much as specific training.

5. What’s the CT science?
CT research is focused on
cycling for other activities,
within triathlon or comparing
other sports. There is a
surprising lack of formal study
looking at the impact of other
activities on cycling. (Except
strength training… we will
circle back there)

6. What’s the CT science?

8. What’s the CT science?
CT impacts total load and odds of under recovery
just like specific training.
Odd’s of overtraining/under-recovery are just as great if cross training is
added to a training program, when compared to equal amounts of specific
training load added to the program.
Just because it’s different, and leads to different outcomes, does not
imply that the athletes body “cant see” that cross training stress!
Recognize there is a load ceiling beyond which the athlete wont adapt –
some may be specific, much is general!

10. What’s the CT science?
“We are what we repeatedly do. Excellence, then, is not an
act, but a habit.” – Will Durant (Historian)
“We become, what we do.” – Chiang Kai-Shek (Soldier)
“We become what we repeatedly do.” – Stephen Covey
(Business Man / Author)

16. What’s the CT
science?
Cross training aerobically
can sustain aerobic
adaptations. So while
specific changes may be
lost over time, general
aerobic adaptations could
be made.
Strength training is the
ONE “crosstraining”
method which improves
performance in endurance
sport. More on that in a
few minutes.

18. When does it make the most sense?
From a planning perspective, CT makes the solid sense during
the transition period. CT can work to maintain training
adaptations with less mental strain and may reduce long term
injury odds.
Transition
Period
General
Endurance
Specific
Endurance
Racing &
Peaking

19. When does it make the most sense?
CT can help build general endurance if life/environment wont
allow or hinder an athlete from using specific training for that
process.
Transition
Period
General
Endurance
Specific
Endurance
Racing &
Peaking

20. When does it make the most sense?
CT, used during mini transitions in season can help sustain long term
freshness
Transition
Period
General
Endurance
Specific
Endurance
Racing
&
Peaking

21. When does CT make the most sense?
CT, during “unloading” or “adaptation” blocks in training can
maximize long term freshness. (Coaching Art)

22. When does CT make the most sense?
Injury Recovery

23. What types of cross training make the most sense?
Strength
Strength training – given it does increase endurance performance.
This is a great area to focus on during the “off” season, then shifting to a maintenance
level for as much of the main season as possible.
Simple. Do the basics great.
Heavy and or explosive.
4-12RM, 2-5 sets, 2-4’ RI
Rate of Force Development: intention = high!
2 exercises w/ lower body extension focus per workout.
2X week during prep/build phases
1X week during maintenance phases (in season)

24. Snapshot of Strength Workouts
Preparation Phase
(Transition/general endurance)
Development Phase
(Specific endurance)
Maintenance Phase
(Racing/peaking)
Purpose Preparing to train
Building maximal strength
Building maximal strength
Building explosive or reactive
strength
Maintaining strength/power
Time Frame 3-6 Weeks 12-20 weeks 2-14 weeks
Number of Workouts / week 2 2 1-2
Rate of Force Development:
Intention
Moderate High High
Reps High
8-12 RM
Low
4-8 RM
Low-Moderate
5-8 RM
Weight/Resistance Low to moderate High Moderate to high
Number of Sets 2-4 3-5 1-3
Rest Intervals Short
0 - 60”
Long
2’ – 4’
Moderate
2’ – 3’
Rest Week Note: Maintain intensity, halve the
volume. 1 X week.
Maintain intensity, halve the
volume. 1 X week.
Maintain intensity, halve the
volume. 1 X week.

25. What types of cross training make the most sense?
General Endurance
Non specific aerobic activity like: hiking, XC skiing, trail running, running, MTB,
snow shoeing, rowing, motocross, basketball, etc. All can help maintain general
aerobic fitness and durability. For example, an athlete stuck on the indoor trainer
could sustain longer work bouts with a positive mental state by doing long snow
shoe hikes or hikes. It’s not “the same” but it can help.

26. What types make the most sense?
General Endurance

27. Self Determination…
For athletes to perform their best, they
need to have a stake in the system – to
feel a sense of self determination in
their training. Integrating crosstraining
helps keep “them” in the process, and
thus, helps improve performance
overall.

28. Cross Training: Takeaways
Cross training can have a place in helping athletes grow and succeed.
It needs to be used as a general endurance maintenance or
development tool or…
In the form of strength training, as a performance enhancer.
Should be focused overall during the off season, recovery blocks,
transition periods and in the form of strength training through as much
of the year as it can be maintained without deterioration of specific
training.

29. References
Tanaka, H.(1994). Effects of cross training, transfer of training effects on VO2max between cycling, running and swimming. Sports Medicine, 18(5), 330-339.
McCafferty, W. B. & Hovath, S. M. (2013). Specificity of exercise and specificity of training: a subcellular review. Sports Medicine, 18(5), 358-371.
Withers, R. T., & Sherman, W. M. (1981). Specificity of the anaerobic threshold in endurance trained cyclists and runners. European Journal of Applied Physiology and
Occupational Physiology, 47(1), 93-104.
White, L. J., Dressendorfer, R. H., Muller, S. M. & Michael, A. (2003). Effectiveness of cycle cross training between competitive seasons in female distance runners.
Journal of Strength and Conditioning Research, 17, 319-323.
Godfrey, R. J. (1998). Mini-Syposium: Exercise Training – Cross-Training. Sports Exercise and Injury, 4, 50-55.
Welsh, S. R., & Schrager, M. (1995). Effects of specific versus cross-training on running performance. European journal of applied physiology and occupational
physiology,70, 367-372.
Flynn, M. G., Pizza, F. X. & Brolinson, P. G. (1997). Hormonal responses to excessive training: influence of cross training. International Journal of Sports Medicine.
18(3), 191-196.
Burke, E. (1994). The wisdom of cross training. Strength and Conditioning, February, 58-60.

30. Questions?
Will Kirousis
will@tri-hard.com
@willkirousis
978.466.5151
www.tri-hard.com