Cross Training for Hiking and Biking

Everyone likes to have their cake and eat it too.  Cross training is an exercise tool, that when applied properly can have this very effect.  It can increase strength and decrease the risk of injury simultaneously.  It's a win-win!

Cross training is a fancy way of saying to use the body in a different way than you usually do.  It's like taking a different route to work or trying a new recipe.

Cross-train in all planes of motion

Both hiking and biking outdoors are popular this time of year.  The both exercise the body in the sagittal plane as opposed to tennis or baseball, which work the body in the transverse plane.  The sagittal plane describes the joints of the body moving in flexion and extension, whereas transverse plane describes the joints of the body moving in rotation.

Bicycle wheels move in the sagittal plane and when humans want to travel forward they do as well.  Transverse plane motion is also happening, but very subtly.  There is a third type of motion called frontal plane motion, which is the way a crab moves – sideways.  If you watch people move during various sports you can see that the body moves in different ways.

Don't get lost in the planes.

What's important to know is that when hiking and biking, the body is moving in a repetitive motion.  The hips flex and extend repeatedly.  In biking, the spine is flexed.  Looking at these repetitive motions more closely and imagining what it's like for your body can help you make better choices of what to do when not hiking and biking.

Cardio cross training exercises

As mentioned above, tennis and baseball work in the transverse plane, which describes the body when it's rotating.  There is more sagittal than transverse motion happening when hiking and biking.  Your eyes are forward on the trail and if you remove them from it you could land up taking a spill.

This means, playing tennis and swimming are two great cardiovascular exercises that you can use to mix it up and allow your body a break from the repetition of hiking and biking.

Strength cross training exercises

Weights and cables facilitate control of movement and target the motions not being used as much when hiking and biking.  The hips flex more than they extend, so doing bridges, deadlifts and donkey kicks could be beneficial to work the other side of the joint.  Side band walks will work your hips in the frontal plane.  You could also use a cable or machine to do torso rotations in the transverse plane.

1. Bridges.  Lie on your back with knees bent and feet firm on floor.  Relax head, neck and shoulders.  Lift hips up until in line with knees and hold for 15-20 seconds.


2. Deadlifts.  Standing with knees slightly bent and a straight back, hinge at hips slowly with light weights in hands.  Feel a deep stretch in the hamstrings and glutes.  Don't go too far.  Slowly stand back up tall and squeeze the muscles on the back of legs with core engaged.


3. Donkey Kicks.  Get on all fours with hands shoulder width apart and knees hip width apart.  Extend one leg out slowly until it's straight.  Avoid arching lower back.  Engage gluteus muscles.


4. Side Band Walks.  Place a resistance band or loop around ankles.  Keep toes pointing forward while walking sideways.  Go slow through the motion.  Travel 10-15 steps and then switch directions.


5. Torso Rotations.  Hold a cable or resistance band in hands and imagine it's a tennis racket or baseball bat.  Slowly rotate body to work oblique abdominal muscles.  Keep feet hip width apart and change body angle to the cable/band until a resistive place is found.

Integrate these exercises for 10-15 repetitions each or 45 seconds holds in a circuit that you repeat 1-3 times.  Perform one cross-training cardio session for every 2-3 hikes or bike rides you go on.  Your joints and body will thank you!

Learn more about preparing clients for hiking with this article.

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