Cross Training Cross Training: Coach Paul's Secret Long distance bike ride? Nothing can replace saddle time for preparing mind, body and butt. Exercise adaptations are specific to the type of exercise. Thus, if you want to do a long bike ride, practice long rides. It's common sense. Cyclists cycle, runners run, swimmers swim, etc. But this doesn't mean that to get ready for the 500 you have to live on your bike for months on end. There are other ways to maintain training consistency that help you get fit, save time and add a lot of fun and variety to your training menu. A Confession I didn't ride much before last year's ride. The truth is that I barely rode 50 miles per week and probably much less some weeks. My longest rides before the 1999 500 were only 25-35 miles! When ride day came, I was nervous! But I made it through the ride just fine (except for my butt ... time in the saddle is the only preparation for that one!). What Was I Thinking? Please don't think I recommend that approach for the 500. I could definitely have benefited from some longer rides. That was just my reality last year. My son, Kristofer, was born in February, 1999. And as a track coach, I have a very busy spring. When the track meets ended, I stayed home with Kristofer all day to save day care money. That was from about 6:30 am until 6:00 pm and sometimes more so that my working wife, Angela, could also pretend to have a life. (The 500 was actually a break for me!). Anyway, without sounding like I was making excuses, it was difficult to find time to take extended rides. So, what did I do to get ready? Through winter and spring, I tried to get on my rollers a couple times per week (more on that later). I also made a point of trying to run with my team at least a couple days per week. And, I threw in some regular weight training and an occasional swim. When the weather agreed, I did make a point of getting on my bike a couple of evenings and at least once on the weekend. Now granted, I also have a few things going for me. I used to compete in triathlons (the short ones, not the Ironman distances), and I am in my early thirties (spring chicken age compared to most 500 riders). But the real secret to why I think I felt comfortable (again, the butt exception) for the 500? Riding my own pace and eating and drinking everything in sight were key, but I also strongly believe that the cross training I did was a huge factor in helping me get ready. Cross Training Cross training is just a term for doing some kind of training that isn't exactly your goal activity but complements and supports it in some way. It can charge your fitness and help you stay consistent by filling in the gaps between rides. Below are some of my favorites that I have used over the years. Not Your Typical Bike Ride Bike commuting. You may have some clothes and shower logistics to figure out, but if you can make this an option, it's a great way to get consistent exercise, help the environment, save gas money and show off to your colleagues at work (and maybe inspire them to give it a try). Rollers. These are cylinders that spin and your bike actually stands on them and you can ride without going anywhere. Add wind or magnetic resistance and you can have killer workouts in just 30-45 minutes. They also help teach circular pedaling since you are more likely to notice dead spots in your pedal stroke. Balance can also be enhanced since you are free standing. Of course, that also means you can fall over which I have been known to do on occasion. I recommend putting your rollers in a doorway so you have support on both sides. Stationary trainer. This has a roller for the back wheel and your front fork locks in place. This is what I use when I want to do longer indoor "rides" and don't want to worry about "crashing" as is possible on the rollers. Some people like to read (I can't concentrate that well) while others watch tv. For those that are really enthusiastic and have spending cash, you can even get computer program where you can go head to head with Tour de France riders or create your own riding partner. Stationary bikes. These are fine if you can handle the seat not being quite right. I prefer my rollers or stationary trainer since I can ride my own bike with my own seat. Mountain biking. This has become one of my favorites! I am lucky to live just a five minute ride from a nice mountain biking area. Super for building strength and balance. Just please be sure to ride responsibly (look up the International Mountain Biking Association's Rules of the Trail). Spinning classes. Veteran 500 rider, JanBert "Viva La France" Jacobse, has been doing spinning classes for a few years and are convinced they help. A good instructor/leader can make it really fun and the camaraderie of a bunch of people all working hard together can be motivating. Most health clubs have regular spinning classes. The "Other" Aerobic Sports Jogging/Running. Be sure to get real running shoes at a real running shoe store. In the Twin Cities, I recommend Runner's Edge or Run N' Fun in St. Paul and Marathon Sports or Gear in Minneapolis. Ease into running! There is much more impact stress that can cause aches and injuries. Start by alternating walking and jogging until you can go for 20 minutes and then gradually add more jogging. Don't try to jog for as long as you would bike! 20-30 minutes is good and 45-60 minutes is excellent. Progress very gradually (10% rule = don't increase time spent running by more than 10% from week to week). Walking. The impact stress is much less than running and you can still get your heart pumping. To keep the intensity at a level that is beneficial, walk fast(!), use your arms, find hills or try walking through parks with ski poles. Mall walking is popular during the winter months. Cross Country Skiing. Lots of technique to learn with skiing, but this is probably the best cross over sport with biking. The muscle groups used are relatively similar (much closer than running) and, wow, what a great aerobic workout. I had a couple lessons this winter from a friend who is a ski coach and it made a big difference. I definitely recommend the same if you are new to skiing and want to give it a try. Swimming. The cross over to biking is less, but swimming is great exercise for anyone with joint problems. Like skiing, some technique instruction can go a long way. And swimming is good for recovery between other workouts. "Cross Tripping" I made up this term. I believe that any extended hiking, canoeing, biking (and so on) trips are also good cross training for the 500. Not only are you outside and moving all day, you can also practice eating, drinking, and camping. Go north and cross country ski from cabin to cabin, canoe through the Boundary Waters, hike the North Shore Trail, or take weekend bike trips (Angela and I are planning to hit many of the state bike trails with Kristofer in tow in a Burley). Who knew "training" was so much fun, and your own imagination is the only limit! Paul Johnson is the head cross country coach and strength and conditioning coordinator at the College of St. Catherine, Co-Owner of Outdoor Sport Pursuits, a personal trainer, and triathlete turned mountain biking and touring fan. This article is copyrighted 2000 by Paul Johnson. Riders Volunteers Bike.Home. Register! Donate Route FAQ Press Kit History Lodging Community Info