Swimming and cycling: the perfect combination to get stronger on the bike
Can you imagine squeezing your performance on the bike thanks to swimming? When you practice cycling middle distance o long distance, introducing a couple of water sessions can make a difference.
Swimming helps increase your aerobic capacity, strengthens muscles that are not activated as much when pedaling, and also provides an active respite for the body. So, if you want to take your fitness to the next level, keep reading.
Our friends BKOOL They have it clear, integrate swimming into your cycling training It helps you improve your aerobic capacity, balance muscle load and, incidentally, break the monotony of pedaling, and this is not mentioned in this article.
So, if you're looking to improve your performance or simply find a different way to exercise, there's nothing better than diving into the pool and finishing off the job with your bike (either outdoors or on a simulator).
Why swimming balances your cycling performance?
Water not only refreshes you, it also forces you to work your lung capacity in a different way than when you pedal.
While on the bike you focus on pushing your legs, when swimming you work on your upper body, core and even coordination. This is great for preventing muscle imbalances.
Swimming helps prevent injuries: contact with water allows for training with little impact on the joints.
By the way, this buoyancy helps you recover faster after a hard cycling workout. Those who compete in middle distance y long distance They need active rest days: the pool is a perfect place for this.
Recovery without joint stress
Swimming does not put as much strain on your joints as cycling or running, so it is an excellent way to recover after hard bike workouts.
Dedicate one of your active rest days to swimming gently and you will see that you will be more refreshed when you go out for the next swim.
Organize your dual swimming and cycling routine
The key is to find time during the week to train in the pool.
A simple proposal is to put two days of swimming 30-45 minutes. For example, you could swim Monday and Thursday, and leave Tuesday, Wednesday and Saturday for the bike. Thus each muscle group has its recovery space.
If you combine everything with a simulator like BKOOL, your planning goes to the next level.
You can adjust the intensity on your training days so that it doesn't coincide with the hardest part of your swim week. The balance between training and rest becomes easier to manage.
Practical swimming tips
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Warm-up and technique
Spend the first 10 minutes swimming gently and stretching. This will allow you to prepare your muscles and practice your technique without straining yourself. -
Vary styles and exercises
Although the crawl is the most common, alternating with backstroke or including exercises with kickboards helps develop different muscle groups. -
Focus on breathing
Bilateral breathing in swimming trains you to oxygenate yourself better. In the long run, you will notice that you can endure longer efforts on the bike without premature fatigue. -
Equip your sessions with accessories
Good goggles, a cap and a tight swimsuit are essential. If you want to go deeper, add paddles, fins or a pull buoy to fine-tune your technique.
Structure of a swimming session
- Heating (about 10 minutes of gentle swimming and joint mobility).
- Main block (specific exercises: crawl repetitions, breathing technique, speed or resistance work).
- Back to the calm (gentle swimming, light stretching).
Play with variety: there are days where you swim long distances consistently and others where you can introduce sprint intervals. This will keep you motivated and make each session different.
We recommend that you follow these 4 swimming workouts under 45 minutes
Exercises that will make you fly in the water... and on the bike
- crawl or freestyle: Ideal for increasing your aerobic endurance and strengthening your upper body.
- Back: Perfect for improving posture, something that cyclists appreciate after so many hours bent over.
- board kick: Helps strengthen legs without the impact of pedaling. If you improve your kick, you will see results when climbing hills or doing sprints on asphalt.
Breathing is key for both swimming and rolling. In the pool, breathing bilaterally in the crawl trains your ability to maintain a steady rhythm without choking.
Swimming to prevent injuries and boost your recovery
Many cyclists suffer from discomfort in knees y lumbar by constant repetition of pedaling.
Getting into the water is a lifesaver because you work on your endurance without putting too much stress on your joints. It's like giving your muscles a massage while still burning calories.
After a hard bike ride, the pool is the solution for an “active break”.
You swim gently, allowing the blood to flow and helping the muscles to relax. With some final stretching, you will see that the soreness will reduce and your body will feel fresher for the next challenge.
Keep your motivation high
It's easy to get lazy if your routine becomes monotonous. To avoid this, alternate the types of training: one day a "long workout" on the bike, another day speed work in the water... and so on.
Set concrete goals and celebrate every step you take: you lowered your 1.000-meter swim time or increased your watts on your cycling simulator. Get your colleagues involved or join a group.
Training as a team always encourages you to give a little more, and sharing progress and anecdotes makes everything more entertaining.
Conclusion
Incorporating swimming as a complement to cycling is not just a thing for professional triathletes.
be in middle distance, long distance or simply to improve your physical condition, swimming brings a long list of advantages: muscle balance, greater cardiovascular capacity and a fun approach for when you need to escape the routine on the bike.
If you combine it with a good plan in BKOOL, you will have more control over your intensities and progress, avoiding untimely overloads.
In the end, it's all about making constant progress. Ready to open yourself up to new sensations?
