Cross-training for Cyclists: 4 Tips to Keep You Fit

Unless you're lucky enough to live in locale with year-round warm weather, the annual cold temperatures creep up on every athlete and let them know they're not welcome outside anymore. Rats.

When the racing season wraps up and everyone hibernates for the winter, what's an athlete to do? Sitting on the couch and working yourself out of shape isn't an option for most, but what is?

Here are some ideas to keep your winter fitness level high even when the weather isn't cooperating.

More: 4 Offseason Cycling Tips

Weight Training

When your options are limited, start a weight-training program to build your strength for next race season.

A study by the University of Science and Technology in Norway concluded that a good strength training program improves running economy without gaining weight. Similar studies have surfaced in cycling, as well.

Find strength-training exercises that mimic the moves you do in your sport. Leg curls are great for runners and cyclists. The bench press is good for freestyle swimmers. Consult with a personal trainer and put together a plan.

More: Should Cyclists Run In The Offseason?

Go Inside for Cardio

It might not beat a nice bike ride in the mountains or a run by the beach, but being forced inside for a few months can actually improve your fitness level.

Working out indoors forces you to change your routine and "surprise" your muscles all over again. There's equipment in your local health club that you may not pay much attention to in the warm months, such as:

• The stair machine—A machine that mimics stair climbing, which builds endurance and works the leg muscles extensively.
• Elliptical—a good machine if you need a low-impact workout to recover your body from a rough season. It also uses the upper body better than a treadmill.
• Rowing machine: A great total-body workout that works back muscles, biceps, triceps, chest, core and legs.

Push yourself on one of these, or go to the trusty treadmill or exercise bike. Your conditioning level won't take a hit if you keep at it.

More: Pro Cyclist Ben Day's Offseason Training Secrets

Hit the Pool

So you're not a triathlete or competitive swimmer. No worries. You can still head to your town's indoor pool and get a great workout in.

Swimming is considered a super cross-training workout for runners. Really, though, swimming laps at the pool is good for anybody who wants to boost their winter fitness.

Quick tip: Your technique means a lot when you're swimming. Get a swim lesson from a coach before regularly doing laps. Otherwise, your flawed form could force you to fight yourself in the pool.

More: Cyclocross is Ideal For Offseason Cyclists

Create Your Own Race

If the outdoors isn't going to happen due to cold weather, go inside and get creative.

Some health clubs, like the Carondelet Park Rec Complex in St. Louis, Missouri have indoor triathlon events in the wintertime. In Carondelet's case, it's a 500-yard swim in the pool, followed by a 9-mile bike ride on the exercise bike and a 5K on the treadmill. (http://www.active.com/triathlon/st-louis-mo/carondelet-park-rec-complex-indoor-triathlon-2011) It's not quite the same as an outdoor triathlon in the summer, but it can be a fun way to fill up your winter months and give you a time goal to shoot for.

Even if your health club doesn't do something like this, you can set one up yourself, and train for it like you would an outdoor race.

More: Offseason Cycling: Laying the Foundation