CYCLING and SWIMMING COMBINATION

[Titanium Rocket]

Are there any qualified trainers out there who can comment on swimming as a complementary (or recognised cross-training) exercise to cycling?

 

One never read or hears about cycling / swimming as a recognised combination. But you do read about cycling with gym and/or running. Is it essentially because swimming is not a weight bearing form of exercise?

 

So if you're riding 10+ hours a week, is swimming really inadequate for your upper body and cross training requirements? I'm talking about a decent volume of swimming: 1.6 to 2.0 km two or three times a week, 30 - 45 minutes per session, going hard.

[djsam]

Good Question interested in the answer to this one

[Ilana]

I am not qualified to comment on the science behind introducing swimming as a form of cross training, however I do most of my training in the pool.

What I can tell from experience is that swimming is a low impact form of training and if you get the right swim plans, can play a big role in fitness. You are able to train at higher intensities in the pool with less effect on the muscular and skeletal system and benefits the cardiovascular system.

 

Due to work constraints I have not been able to follow my usual training program and have hardly been able to get out on the road to run or bike. I have tried to stick to my two swim squad sessions a week, we cover an average of 2.5-3km per set. I have had a race pretty much every weekend since September(anything from mtb, to triathlon to running) and although some races don't go as well as they could have if I was at peak fitness, I have found the swimming has been sufficient enough to keep me competitive.

Edited December 3, 2013 by Ilana

[Titanium Rocket]

Let me add a bit more to my OP above:

 

I cannot run becuase of a very gammy knee, and I absolutely detest gym/weights. Been swimming for about a month now after yet another arthroscopy, back on the bike next week. For me personally, swimming has been so refreshing. Like Ilana says above, it is extremely high-intensity, and my cardio feels better than ever. Upper body also feels good, without all the injury niggles one typically suffers from gym work.

 

So I'm just curious as to why swimming doesn't feature more as a recognised form of cross training for cycling.

[hopefield]

Armstrong was apparently a very good swimmer in his younger days...

[SwissVan]

Armstrong was apparently a very good swimmer in his younger days...

 

AND STILL IS....

 

I've known some excellent swimmers (national color's) who were poor or at the best very average cyclists but at the same time could run like the wind.

 

Also not a coach by any means...

 

Stating the obvious but IMHO swimming crawl / backstroke will contribute to upper body / core strength / cardio fitness and also help your legs recover if they are tired / sore from hard training.

 

That being said If it was me looking for an exercise to compliment upper body training (for cycling purposes) then I would probably not use swimming as its quite time consuming and rather look at doing simple body weight exercises at home which work your core and upper body, i.e. push ups, tricep dips, plank variations, lying hyper extensions etc.....

[Guest Latent Blue]

Aren't you worried about your bike rusting?

[AuctionLamb]

I do 2 swimming sessions a week (been swimming for over a year now), helps a lot if you do MTB. I use to have a weak core and arms not the strongest, since I started to swim my arms and back does not get stiff/weak in the races and feel that my body handles the stress a lot better.

 

I do not have time to go to gym and pump iron and do long core exercises. Swimming takes care of that in one shot.

 

I think a lot of people will agree if your arm or back takes strain your bike performance take a dip at the same time.

Edited December 3, 2013 by AuctionLamb

[Ilana]

Nothing can substitute a proper dry-land core and strength session.

 

Swimming is great for cross training, can be used as active recovery sessions, cardio session or just to mix things up. you can add some swim technique drills to your sessions, these target specific muscle groups which could aid in some upper body strength. Swimming is all about consistency. I would say use the swimming as cross training, try and add a core strength session every now and then to assist with strength. Body weight exercises are fun and can be done at home.

[hopefield]

Apart from better upper body and core strength, swimming is also great for improving lung capacity.

[cfcjim]

A small contribution:

 

I ride between 200 to 250km per week with about 50 to 70km off road. I detest the gym and get bored very quickly doing repetitive exercise.

 

However swimming I find to be not boring (the element of trying not to drown when you're knackered tends to keep you interested) and the upper body strength gain is noticeable..

 

I'm a fairly severe asthmatic and the rhythmic breathing necessary to swim efficiently has helped my lung capacity significantly.

 

I usually get off the bike, cool down in the pool and then swim about 280m (40 lengths of my 7m pool).

 

It's a great finish to the day/ride if it's a commute or a weekend bash.

 

I would recommend swimming wholeheartedly to anyone who wants to train a bit more but can't or won't use a gym.

[Benjamin]

I also swim as a form of cross training. Usually twice a week , somewhere between 1500 and 2 clips. I'm a *** swimmer but really enjoy it , and do find that it helps me recover from bike sessions, plus definately adds another cardio workout. Only thing I struggle with is kicking sets when my legs are tired, often can't do more than a couple of lengths kicking. I prefer sets with a pull-buoy and hand fins keeping my legs neutral.