{"id":39644,"date":"2021-02-09T08:45:21","date_gmt":"2021-02-09T07:45:21","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=39644"},"modified":"2021-02-09T08:45:23","modified_gmt":"2021-02-09T07:45:23","slug":"compensatory-training-cyclists-workout","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/compensatory-training-cyclists-workout\/","title":{"rendered":"Cross- and compensatory training for cyclists: these workouts make sense"},"content":{"rendered":"\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a13c5ad1dc03&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a13c5ad1dc03\" class=\"wp-block-image size-large is-style-default wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-1024x683.jpg\" alt=\"\" class=\"wp-image-36357\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-1500x1000.jpg 1500w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad-325x217.jpg 325w, https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><\/figure>\n\n\n\n<p><strong>Off-bike winter training: Which cross- and compensatory training options are the best for road cyclists when it is cold and wet outside?<\/strong><\/p>\n\n\n\n<p>Off-bike training in winter: When it gets <strong>cold and wet outside<\/strong>, many road cyclists ask themselves the following questions: Are there useful <strong>alternatives to training on the road bike<\/strong>? Which options are suitable for compensating physical deficits? Alpecin Cycling provides answers to these questions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">There are hardly any alternatives to cycling<\/h2>\n\n\n\n<p>Cross-training for cyclists \u2013 sports scientist Bj\u00f6rn Geesmann from HYCYS thinks little of it. &#8220;Especially for hobby cyclists the best way to boost their cycling performance is cycling,&#8221; he says.<\/p>\n\n\n\n<p>&#8220;This does not apply for professionals. But in order to be as efficient as possible, hobby athletes should stick to their discipline,&#8221; he explains. This is, because acquiring the skills for a new sport like swimming or cross-country skiing simply takes too much time. And even many professionals struggle with joint pain when they switch to running and have sore muscles due to the unfamiliar movements and the strain on the musculoskeletal system caused by having to carry their entire body weight.<\/p>\n\n\n\n<p>&#8220;If you are already experienced in an endurance-based cross option to your main discipline, because you\u2019ve been doing it your whole life, then of course you can increase the overall training scope with such sessions,&#8221; says Geesmann. However, especially with running, it makes sense to include it in your training all year round.<\/p>\n\n\n\n<p>For those who are \u201cmono-sport athletes\u201d he recommends using the available time to ride a bike, i.e., any bike: road bike, gravel bike, cyclocross bike or to climb on an indoor trainer. &#8220;This all contributes to cycling-specific training,&#8221; says Geesmann.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Compensatory training: stabilising the core<\/h2>\n\n\n\n<p>And what about compensatory training? &#8220;I see great potential there \u2013 for everyone. I recommend anyone who can spare time to work on their flexibility and core stability,&#8221; he advises. It does not only improve posture on the office chair and the bike saddle, but also avoids overloads and injuries and even improves power transmission to the pedal.<\/p>\n\n\n\n<p>Athletes may choose whatever they like best \u2013 yoga, pilates, TRX, spinal gymnastics, functional or core training \u2013 as long as they are executed correctly. Less is often better. A repertoire of five to eight different exercises \u2013 that the athlete should do regularly \u2013 is sufficient.<\/p>\n\n\n\n<p>Though swimming has the reputation of being good for your back, Geesmann has some reservations: &#8220;A good swimming technique requires a stable water position and thus well-trained core muscles. Therefore, only athletes with swim skills should opt for the pool for back training. Worst case, breaststroke swimming may cause pain in the lower back and neck area.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Off-bike winter training: Which cross- and compensatory training options are the best for road cyclists when it is cold and wet outside?<\/p>\n","protected":false},"author":4,"featured_media":36357,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-39644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Cross- and compensatory training for cyclists: these workouts make sense - Alpecin Cycling<\/title>\n<meta name=\"description\" content=\"Off-bike winter training: Which cross- and compensatory training options are the best for road cyclists when it is cold and wet outside?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alpecincycling.com\/en\/training\/compensatory-training-cyclists-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cross- and compensatory training for cyclists: these workouts make sense\" \/>\n<meta property=\"og:description\" content=\"Off-bike winter training: Which cross- and compensatory training options are the best for road cyclists when it is cold and wet outside?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.alpecincycling.com\/en\/training\/compensatory-training-cyclists-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Alpecin Cycling\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/alpecincycling\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-09T07:45:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-09T07:45:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2020\/11\/Ausgleichstraining-Alternativtraining-Rennrad.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Steffen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@alpecincycling\" \/>\n<meta name=\"twitter:site\" content=\"@alpecincycling\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Steffen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/compensatory-training-cyclists-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/compensatory-training-cyclists-workout\\\/\"},\"author\":{\"name\":\"Steffen\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#\\\/schema\\\/person\\\/9ea85f043a832826d7bf54b693eb7809\"},\"headline\":\"Cross- and compensatory training for cyclists: these workouts make sense\",\"datePublished\":\"2021-02-09T07:45:21+00:00\",\"dateModified\":\"2021-02-09T07:45:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/compensatory-training-cyclists-workout\\\/\"},\"wordCount\":452,\"publisher\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/compensatory-training-cyclists-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.alpecincycling.com\\\/app\\\/uploads\\\/2020\\\/11\\\/Ausgleichstraining-Alternativtraining-Rennrad.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/compensatory-training-cyclists-workout\\\/\",\"url\":\"https:\\\/\\\/www.alpecincycling.com\\\/en\\\/training\\\/compensatory-training-cyclists-workout\\\/\",\"name\":\"Cross- and compensatory training for cyclists: these workouts make sense - 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