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For cyclists, spending countless hours in the saddle is essential for building endurance, strength, and skill. But to reach peak performance and prevent injuries, it's equally important to incorporate cross-training into your routine. Diversifying workouts can enhance overall fitness, strengthen underutilised muscle groups, and provide a mental refresh.
Malcolm Smith, co-founder of The Gralloch and a passionate age-group racer, understands this balance well. As both a dedicated competitor and a family man, he has always sought to be the best version of himself—both on and off the bike.
"I’ve tried to be a good husband and dad while also keeping myself fit and satisfied in competitive sport," Malcolm shares. "Cross-training has been a great way to maintain strength and fitness without the huge time commitment that cycling often demands."
Like many cyclists, Malcolm initially focused solely on riding, only to realise that his arms and shoulders would fatigue before his legs in races, and lower back pain would frequently strike. Recognising the need for a more well-rounded approach, he incorporated bodyweight exercises, stretching, and core work into his routine—changes that not only improved his overall strength but also eliminated recurring back spasms.
"I found that simple exercises like planks, pull-ups, step-ups, and single-leg squats made a dramatic difference. Adding a foam roller before bed became a game-changer for recovery."
Now in his 60s, Malcolm continues to prioritise functional strength, adding weighted squats and deadlifts to maintain bone density. His approach underscores a crucial point for cyclists of all levels: cross-training isn’t just for performance—it’s an investment in long-term health, injury prevention, and confidence on the bike.
So whether you’re preparing for The Gralloch or simply looking to become a stronger, healthier rider, integrating a mix of strength, flexibility, and alternative cardio will pay dividends.
Why Cross-Training Matters
Cross-training is a powerful tool for cyclists as it:
- Prevents Overuse Injuries: Cycling primarily targets the lower body, particularly the quads, hamstrings, and glutes. Cross-training balances muscle development and reduces strain on overworked areas.
- Improves Overall Strength & Stability: A strong core and upper body improve bike handling, efficiency, and endurance.
- Enhances Flexibility & Mobility: Stretching and mobility work help maintain optimal riding posture and reduce stiffness.
- Boosts Cardiovascular Fitness in Different Ways: Engaging in alternative activities challenges the heart and lungs differently, improving overall aerobic and anaerobic capacity.
Best Cross-Training Activities for Cyclists
1. Strength Training
Building muscular strength off the bike translates to better power output and endurance. For Malcolm, a well-structured strength session is as much a mental reset as it is a physical workout:
"A typical cross-training session for me starts with 15 minutes of stretching, working from my neck and shoulders down to my core, hips, and legs, focusing on rotation and mobility," he explains. "Then I move on to bodyweight exercises, which I do indoors or in the garden if the weather allows, before heading into the garage for weights."
Malcolm’s bodyweight routine includes:
- Press-ups: 40 reps
- Plank: 1-minute hold
- Ab Scoop: 20 reps
- Glute Bridge: 40 reps
- Crunches: 40 reps
His weighted session consists of:
- Half squats with 60kg: 10+ reps
- Deadlifts with 60kg: 10+ reps
- Single-leg squats with 12kg: 20 reps
"I enjoy this type of session as it keeps me mentally fresh for bike training. I don’t just go out for a ride—I train on the bike. I treat myself to a ride purely for fun once a week with friends."
2. Running
Running is a great way to build cardiovascular endurance, increase bone density, and engage different muscle groups. While Malcolm no longer runs due to knee concerns, he acknowledges its value:
"I wish I could still run because it’s such an efficient and effective way to train. I’ve used my interval training experience from running as the foundation for my cycling workouts. Whether on foot or on the bike, hill sessions hurt—there’s no getting away from it!"
For riders preparing for The Gralloch, Malcolm sees a strong link between running and cycling uphill efficiently:
"In both, it’s all about technique and focus. When running uphill, you concentrate on picking up your knees and driving with your arms, depending on the gradient. On the bike, it’s about maintaining smooth, consistent power through the pedal stroke. This mental image really helped me become a strong climber, even though I’ve always been at a power-to-weight disadvantage."
3. Yoga, Mobility & Mental Strength Work
Yoga and mobility training help maintain flexibility, reduce injury risk, and improve core stability—essential elements for endurance cycling. Malcolm has long been an advocate:
"Yoga and Pilates have been part of my routine for years, and I deeply believe in their benefits. But for me, the mental side is just as important. Breathing techniques, visualisation, and meditation have played a huge role in my cycling success."
As a former trainee in a high-performance pharmaceutical program, Malcolm was immersed in mental strength techniques early in his career:
"I meditate most days, and through this process, I visualise the outcomes I want to achieve. Every one of my best wins on the bike has come after a period of daily visualisation. It felt like I’d already ridden the race before it even started."
For cyclists preparing for a big event like The Gralloch, this mindset training can be just as valuable as physical conditioning.
4. Rowing
Rowing is a fantastic full-body workout that improves endurance and upper-body strength, complementing cycling’s lower-body dominance. Malcolm found rowing particularly useful when returning to training:
"When my kids were young, rowing was a superb conditioning tool. I don’t include it in my weekly routine anymore, but whenever I’m traveling, I always make a beeline for the rowing machine in hotel gyms."
5. Pilates
Pilates is another excellent cross-training activity for cyclists, with a strong emphasis on core stability, flexibility, and body awareness. A strong core helps maintain proper posture on the bike, reducing fatigue and discomfort during long rides.
Pilates movements such as leg circles, single-leg stretches, and side planks target the muscles cyclists rely on for endurance and stability, making it a highly effective addition to any training plan. Even for those who haven't tried it, Pilates is widely recommended by sports physiotherapists and strength coaches for cyclists looking to improve balance, coordination, and injury prevention.
6. Swimming
Swimming is a low-impact, full-body workout that provides both cardiovascular and muscular benefits while giving the joints a break from repetitive impact. The controlled breathing required in swimming can also improve lung capacity and oxygen efficiency—critical for endurance cycling.
While Malcolm doesn’t include swimming in his own routine, he acknowledges its value:
"I don’t swim myself, but I can see how it would be a great recovery tool for cyclists. It’s low-impact, works the upper body in a way cycling doesn’t, and helps improve breathing control—all things that can benefit endurance riders."
For cyclists training for The Gralloch, swimming can be a great way to stay fit while reducing strain on the legs, making it an excellent choice for recovery days or cross-training during injury rehab.
Tips for Incorporating Cross-Training
- Schedule Smartly: Use cross-training on rest or low-volume days to avoid overloading your body.
- Focus on Weaknesses: Choose activities that strengthen areas neglected by cycling.
- Prioritise Recovery: Active recovery, like yoga or swimming, can help rejuvenate muscles after intense rides.
- Listen to Your Body: Avoid excessive cross-training that interferes with key cycling workouts.
Final Thoughts
Cross-training is a valuable addition to any cyclist’s fitness regimen. Whether you're preparing for The Gralloch or simply looking to become a stronger, healthier rider, incorporating a mix of strength, flexibility, and alternative cardio will pay dividends.
As Malcolm puts it: "I feel more confident in my general strength because of cross-training. For over 20 years, it’s helped keep me injury-free, and now, in my 60s, I’m still able to enjoy riding at a high level."
Try different activities, find what works for you, and enjoy the benefits—both on and off the bike!
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