How to avoid injuries and have some fun with your training
Mixing up your training is key to keeping exercise fun. Varying your cycling workouts with other activities can also reduce your risk of injury, improve your overall fitness through active recovery, give you a mental break, and give you an opportunity to learn something new.
Overuse injuries are common in cycling, running and swimming. These activities promote doing the same range of motion over and over again. However, injuries are not inevitable. Most injuries happen because the athlete has increased the volume or intensity of exercise too soon. Injuries can also come from imbalances in the muscular skeletal system, biomechanical irregularities, and not taking enough recovery time. Cross-training for endurance athletes will help reduce problems from repetitive movements to improve endurance without breaking down joints, muscles and connective tissues.
Cross-training between high intensity workout give athletes a chance to focus on technique to improve efficiency, increase training time without accumulating fatigue or getting injured, and increase muscle strength, endurance and flexibility. Cross-training allows an athlete to workout on a regular basis, which allows the athlete to perform their best in competition. Other key components in recovery are sleep and nutrition. It is important for all athletes to take some complete off days in their training program to fully rest the body and mind.
Here are exercises that should be included in a well rounded cross-training routine include:
- Indoor Cycling
- Circuit workouts such as Cross-Fit www.crossfit.com
- Bands and tubing www.ihpfit.com/component/virtuemart/category/42/fitness-equipment/jc-band-products/superbands.html
- Stretch Straps www.simplefitnesssolutions.com/stretch.htm
- Core Training www.coreperformance.com/
- Speed and Agility