Crosstraining

Training should include a variety of exercises, involving different muscle groups. Running exclusively trains the leg muscles.

Cross training means to diversify your training by combining two or more types of sports e.g. running, swimming, biking (the classic triathlon disciplines) or other aerobic cardio workouts

Purpose of training

• develop the ability to perform better at an aerobic level, i.e. sustainable level
• requires ability to take in more oxygen, transport and utilize in the muscles

All aerobic exercise will promote muscluar and cardiovascular adaptation. The cardiovascular adaptation of heart, lung and blood carry over across different sports.

Look for:

• combination of variety of activities
• stress different muscle groups (let each muscle group rest)
• combine weight bearing/no weight bearing exercises

Types of Crosstraining

Cycling

• non weight bearing
• balance between quad/hamstrings
• flexibility of knees and hips
• similar to running hills
• teaches leg speed

4km bike <=> 1km running (start with 10-15k, work up to 30k)

Swimming

• non weight bearing
• upper body workout
• excellent way to improve posture

1km swim <=> 5km running (start easy, work up to 1km)

Yoga and Pillates

TBD

Weight Training

• different from cardio workout
• no obvious transferable adaptations

improve body as a whole

benefits:

• improve balance
• balance and strenghten muscles, joints, tendons
• reduce risk of injury
• work on details, aerobic training can not address