Cross-training isn’t just about staying fit when snow hits the ground.
It’s about becoming a more complete, resilient athlete.
Gravel racing, mountain biking, cyclocross, and trail running demands everything: endurance, technical skills, mental toughness, and the ability to adapt to whatever nature throws at you.
Yet most endurance athletes approach winter training like they’re still in July, pedaling away on the trainer, staring at the same wall, week after week.
That’s a mistake that costs you fitness, motivation, and a competitive edge.
The athletes crushing gravel events often aren’t just cyclists.
They’re complete athletes who’ve discovered that cross-training can build the foundation that makes them untouchable when spring arrives.
Does Cross-Training Hurt Your Gravel Preparation?
Only if you do it wrong.
The fear that cross-training will somehow make you “soft” or “unbike-specific” is outdated thinking.
Studies on aerobic cross-training suggest it can maintain fitness during training interruptions, though most research has focused on runners rather than cyclists specifically.
The key is understanding that cross-training supplements—not replaces—your cycling. Think of it as building the foundation that makes your cycling more effective.
The science backs this up:
- Studies show that runners who added elliptical training improved their 3,000-meter performance
- Cross-training appears to be popular among masters athletes, with studies suggesting it may help reduce injury risk, though direct comparisons with younger athletes are limited.
- Elite trail athletes like Kilian Jornet use skiing as primary winter training and dominate summer mountain events
Cross-Country Skiing: The Ultimate Gravel Cross-Training
Why cross-country skiing works so well for gravel racers:
The diagonal stride mimics cycling’s unilateral movement pattern, while skate skiing’s side-to-side motion builds lateral stability crucial for gravel’s unpredictable surfaces.
You’re training the same energy systems while developing proprioception and balance that directly translate to better bike handling.
Pro insight from Canadian mountain bike champion Jenn Jackson: “The return on investment for an hour-long ski is much better than going for like a two to three-hour ride. It gives you functional strength and coordination that cycling alone can’t provide.”
Getting started with cross-country skiing:
- Rent equipment initially—don’t buy cheap gear
- Take at least one lesson; technique matters more than fitness
- Start with 45-60 minutes; you’ll work harder than expected
Other Effective Cross-Training Options
Elliptical training: Research shows elliptical training improves running economy and is the most cycling-specific cross-training option available.
Indoor rowing: Builds upper body strength and cardiovascular fitness while being low-impact.
Swimming: The ultimate recovery sport that maintains aerobic capacity while letting your cycling muscles completely rest.
Strength training: Focus on functional movements—deadlifts, squats, core work, and single-leg exercises that build stability, although I’d argue that strength training is integral to your regular training and should be done year-round.
The Psychological Benefits: Building Mental Toughness
Cross-training’s biggest advantage might be mental, not physical.
When you’re struggling up a gravel climb at mile 80, your brain will whisper that you can’t do it.
Athletes who’ve pushed through unfamiliar cross-training sessions have trained their minds to embrace discomfort as temporary.
This mental resilience can translate directly to gravel racing success.
Additional psychological benefits:
- Variety prevents burnout: Learning new skills keeps training fresh
- Confidence building: Mastering cross-training builds self-efficacy
- Stress relief: Different movement patterns break mental cycling ruts
- Identity expansion: You’re not “just a cyclist”—you’re an athlete
Making It Work: Practical Winter Structure
Your winter training should follow this progression:
December-January: Establish cross-training habits with two sessions per week, focus on technique, and aerobic base
February-March: Add intensity, incorporate race-specific skills work
April-May: Reduce cross-training, increase outdoor gravel riding
The fueling requirements for cross-training are the same, so make sure you’re taking on adequate carbohydrates and recovering with protein.
Cross-Training Builds Resilient Athletes
Remember: The goal isn’t to become a cross-country skier.
The goal is to become a more complete, resilient gravel athlete who approaches spring with enhanced fitness, stronger movement patterns, and unshakeable mental toughness.
Many gravel racers doing well in spring aren’t the ones who spent winter riding trainers.
They’re the ones who spent winter becoming complete athletes.
Your first gravel race of the season will tell the story.
When you’re climbing those steep gravel pitches while others are struggling, when you’re handling technical sections with newfound confidence, when you’re powering through the final miles while competitors are fading—that’s when you’ll understand why winter cross-training isn’t just preparation.
It’s transformation.
Three Things You Should Know About Cross-Training
1. Cross-training provides variety that prevents mental burnout during long winter training periods.
2. Different activities can complement cycling fitness by maintaining aerobic capacity while giving specific muscle groups a break.
3. Starting with 1-2 cross-training sessions per week allows athletes to build the habit gradually without overwhelming their schedule.
Need more?
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BOOK A CALL so we can discuss your goals, answer questions, and talk about making your endurance training more effective, fun, and Simple.
Paul Warloski is a:
- USA Cycling Level 1 Advanced Certified Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
- Certified Nutrition Advisor
