Hello Reader,

Welcome to Vol. 031 of The Endure Eq.

Every week you'll get a deep dive into a topic related to endurance training, maximizing your potential or reaching peak performance. Read past editions.

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Cross training for endurance gains and enjoyment

As triathletes we already have some natural cross-training built in.

Mastering 3 sports is enough for many athletes.

But there is still a place for cross-training mixed into your SBR training.

Today you’ll learn why you should use is and how to integrate it into your schedule.

But first:

What is cross-training?

From a strict definition:

Cross-training is any kind of training that uses similar muscles and energy systems to triathlon but is not the standard swim, bike, run.

In a more general sense, it’s any other form of exercise and movement.

As a sustainable athlete you want to be able to jump into any sport or activity, have fun, build fitness and stay healthy.

3 big reasons not to fear cross-training (and why you might want to include it)

It’s fun to try new things

The biggest benefit to cross-training is the ability to try new things:

From an endurance lens:

• Nordic Skiing
• Rucking
• Mountain Biking
• Hiking

All of these use the same energy systems but in different ways. It can be really fun to include different activities in your overall training. Many of these you can also include you non-endurance friends and go for a hike or walk in the woods.

Use your cross training to learn something new.

The fitness compounds

No training is a complete waste.

There will always be some form of adaptation to your cross-training. It might not be as specific as strict SBR training but you will still build fitness.

And as a bonus, cross training:

• Breaks up the monotony
• Allows you to test your overall fitness
• Creates opportunity to spend time outside SBR

All of these things will likely maintain your fitness and motivation for longer.

Personally, I like using other activities to break up the rotation of swim, bike, and run.

Can maintain fitness while rehabbing

If you are currently dealing with an injury (that is limiting one of the sports) then cross training can maintain your overall fitness.

Cross-training is critical in each phase of the rehab journey. You can use it to maintain fitness without irritating the injury. Because we are offloading the area of concern.

For example:

• A calf injury from running
• Usually minimal pain in the water (can water run or swim)
• Often less pain on bike (can easy spin)

I highly recommend reaching out to a rehab pro so that you can have a plan to get back to things ASAP.

But in the meantime, cross train away.

How to use cross-training to power your triathlon training:

Pick a day for cross training

Block off one day on your schedule for some cross-training.

You can do more but this allows you the chance to try new things. Pick an activity or sport and go do it.

It doesn’t need to be more complicated than that.

But you can use it for training.

Understand where it fits

If you want to get more specific with using cross training than figure out where the activity fits within your training framework.

As a reminder there are 4 major sessions:

• Easy
• Hard
• Long
• Strong

Figure out where it fits into these. And related what adaptation it will maintain or improve.

Some examples:

• Hiking is an easy session (but could also be a long day activity)
• Skiing can be a hard or easy session
• Soccer is usually a hard session (speed work)
• Bouldering would be a strong session

Remember is all fits.

Adapt through the season

Adapt the amount of cross-training through your season.

In the off-season or SET phases of your training you can afford to add more. Have fun with it and just build general fitness.

As you progress towards your race season and goals drop some of it out to add in more SBR training.

Find the trade-off that works for you.

Just have fun with it

I have said it a few time but it’s worth repeating:

Cross-training is fun. Period.

Try to keep it that way. If you enjoy a sport or activity that is outside of SBR don’t feel bad for including it.

Sustainable athletes recognize that it all can fit.

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Recap

• Cross-training is any sport or activity that maintains or builds fitness that is not SBR training.
• You can use cross-training to have fun, build/maintain fitness, and support your rehab.
• Cross-training can be a part of any sustainable training program, understand where it fits into your overall program and have fun with it.

Thank you for being here!

- Chandler

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