Fitness
Does cross-training work? Zwift 30 in 30 part 2
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This January at GCN we set ourselves and you the task of being active for 30 minutes every day for 30 days. This involved two Zwift group rides each day, hosted by our presenters.
The 30 in 30 challenge wasn’t limited to just cycling, though; it included all forms of physical activity.
So how does supplementing riding with other forms of exercise boost your performance on the bike, if at all?
What is meant by the term cross-training?
Cross-training is when you add other sports or forms of exercise to your main activity. For example, if your main sporting activity is cycling (of course it is, that’s why you’re here), adding gym sessions or running would be a form of cross-training.
It can be used to improve your overall health and fitness and has been linked with injury prevention that can come with repetitive motions of some sports like cycling and running.
Cycling can also be time-consuming. After all, it is literally characterised as an endurance sport. For those of us who aren’t pro riders, getting out for rides is not always the highest priority in our days. This sometimes leaves little to no time to fit a ride into a daily schedule. That is where cross-training can help. Instead of a two-hour ride you can complete a 30-minute HIIT workout or run to or from the office.
Cross-training can increase the amount of overall training you can manage simply by being more convenient. It can also have plenty of mental health benefits. Mixing up your regular training with fresh movements and new challenges is a great way to avoid stagnation and boredom around training.
With all of this being said, a number of the GCN presenters have been doing exactly that and adding some sort of cross-training into their weeks.
Simon Richardson: Running
Si did spend most of his time in January riding his bike, as that is what he loves to do. He did find time to fit five runs into his January schedule, taking a relaxed approach with no real aims beyond completing the runs without ruining himself for riding the next day.
With this approach, Si is reluctant to believe that running in this way or frequency will boost his cycling performance much. The benefit he did find was how easy runs can replace riding on the days when there’s not enough time to get out on the bike.
Studies looking into cross-training between cycling and running have shown that an athlete’s aerobic capacity can be maintained by doing one or both of the activities. This is great if you are going into a period where getting out on the bike regularly is going to be a struggle. Replacing some rides with runs instead will have you returning to the bike at similar level aerobically.
If you are looking to add running into your training, the biggest thing to consider is that it needs to be a very slow and gradual process. Although both cycling and running use the cardiovascular system in the same way, how our muscles and joints are recruited is very different. If you are not used to running it can take a while for your body to build up the strength for its specific motions. Injuries are incredibly common for new runners so taking it easy is essential.
Conor Dunne: Swimming
Instead of running, Conor opted to add swimming into his routine – yes, were getting dangerously close to triathlete territory here! This is something that he has done since he was a child and Conor felt like swimming offered a great change in environment and motion to the hunched and aero contortions of road cycling.
It might not come as a great surprise to find that few studies look into the benefits that swimming can have on cycling performance. There is some evidence that shows that swimming can boost cognitive function more so than cycling and running, so although there might not be any direct physical benefits for cycling, it can potentially increase brain health. Swimming has also been linked to reducing arterial stiffness which has the effect of reducing stress on the brain and kidneys, once again increasing general, all-around health.
Something that swimming does provide, that both cycling and running don’t, is an all-body workout. If you spend a lot of time on the pedals or pounding the pavements your upper body can end up suffering as a result. It can be seen as a good thing to have low-muscle content on your upper body in an attempt to be as light as possible. This is true for the world’s best but for us mortals that live regular lives having some upper body strength can really benefit our day-to-day lives.
Hank: Gym
With the 30 in 30 challenge taking place in January, Hank made the wise decision to make the gym part of his routine. Training in the gym can be great for motivation, especially in the winter months when the weather outside can make getting out on a ride a real battle.
Training in the gym allowed Hank to be particular about the areas he is looking to work on. This month, he specifically targeted core strength and some weight loss through running on the treadmills. The gym presented a fresh challenge with new movements and a fresh training environment.
Depending on what training you want to do at the gym it can be a great place to work on any asymmetries you may have developed over the years, as well as working on any weaknesses that could lead to injuries further down the road. For those more performance-orientated, gym work is also fundamental to developing sprint power using a combination of resistance and plyometric training.
Manon Lloyd: Walking
Not all physical activity has to push your limits and have you dripping with sweat by the end of it. Manon did plenty of walking, often with her dog, as a change to cycling and sometimes that’s all we need – heading out for a stroll and taking in the world around us. In fact, studies have shown that people who get out for at least a 20-minute walk each day are 43% less likely to take a sick day than those who exercise just once per week.
A study of over 12,000 participants carried out by Harvard University found that the effects of 32 obesity-promoting genes were cut in half in people who went on a brisk walk each day. Walking does not just have physical benefits, it is also linked to improved mental health and clarity. Sometimes taking the time to slow things down a little and just enjoy a nice walk can be just what our heads need.
To find out what Dan Lloyd, Alex Paton and Ollie Bridgewood have been up to this month, make sure to watch the video linked at the top of this page.
Do you mix up your cycling with some cross-training or are you a die-hard cyclist who wouldn’t be seen dead in a pair of running trainers? Let us know your thoughts in the comments.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
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