Introduction

When preparing for a trail or ultra-trail, running is obviously central. But to progress effectively while avoiding injuries, cross-training , particularly with cycling , can become a secret weapon. We'll explain everything!

The fundamental differences between trail running and cycling

Cycling: a popular sport
Cycling is a low-impact sport, based primarily on concentric contractions. It puts a lot of strain on your cardio and legs, but without repeated shocks , making it an excellent gentle endurance activity.

Trail: a traumatic sport
Trail running combines concentric and eccentric contractions (especially downhill), inducing significant joint and muscle stress. It also puts a strain on the digestive system, especially over long distances.

The benefits of cycling for the trailer

Accumulate volume without trauma
Cycling allows you to increase your training load (duration, intensity) without risking injury. It's ideal for building a solid endurance base .

Diversify muscle demands
Cycling is a perfect complement to running by building strength and power , especially if you use the hills for hill reps on the bike.

Work on cardio differently
The heart doesn't differentiate between running and cycling: well-structured cycling sessions also improve aerobic capacity useful for trail running.

Limit the monotony of training
Changing activities prevents fatigue, especially during periods of heavy workload or recovery from injury.

Active recovery & smart pre-fatigue
Cycling can be used to activate without tiring , or to create pre-fatigue before a trail session, to simulate the last hours of an ultra.

How to integrate cycling into trail preparation?

1 to 3 sessions per week depending on the period.

Mostly at low intensity (basic endurance).

In addition to specific trail sessions , which remain a priority (2 to 3 per week).

Concrete examples of effective combinations

Bike then trail running :

3 hours of endurance cycling + 10 km trail at race pace

Double day session :

2 hours of cycling in the morning + VMA trail session in the evening

Mixed block :

3-4 hours of EF cycling on the first day

Follow-up of 2 more specific trail days

In summary

Well-integrated bike-trail cross-training allows you to:

• Reduce injuries
• Improve your endurance
• Stimulate the body differently
• Keep the fun of training

Thanks to @quentinfailutti, specialized physiotherapist, coach and trainer, for his valuable advice during his conference at our pop-up store in Annecy.