Winter cross training

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BY: Niall Frost

Published: 22nd November, 2011

It's winter, no great shakes there.  We've all known it's been coming for some time.  What to do this year?

Previous years, I've got straight back on the rollers, thrown in some long rides at the weekends and started turbo sessions in January.  It's worked ok in the past so why change?  Well, I've never been able to run.  A funny thing to say (or admit to) but I've never done it, and never been required to run for nearly every sport I've played.  I used to joke that I ran 3 steps across a squash court, as that was all it took from one length to the other!

This has now slightly changed.  I discovered the Nidd Gorge next to Harrogate and whenever it rained I pulled the trainers on and had some muddy running fun.  It was plenty muddy in autumn too.  I was also finding that my body was being challenged in a way that cycling doesn't.  My core stability and hip/pelvic stability was shocking, a fact easily highlighted by a short run.  I'm not advocating that everyone get out and run, but I was certainly quite shocked as to how, "1 dimensional" my body had become.  All the better to get out and achieve some rounded fitness.

 November rolled around and I started back on the bike, getting some "nice" base miles and roller sessions on the go.  Everything was peaceful until my work colleague asked if I wanted to do an event in Bingley called, Cyclists vs Harriers, fully expecting me to turn up with my bike.  I was as shocked as he was when I claimed I could run it...


I was fortunate to borrow some extremely specific fell running shoes.  No padding and massive grip.

It's not a long race, 6 miles and only about 300m of climbing (I think) but it was over lumpy and steep terrain and with lots of cyclists blasting past you had to have your wits about you to avoid being knocked over.  In total there were 170 competitors with the majority being runners, the format being the accumulated times of the first 10 from each category scoring points.

From the start I felt great, striding out away from the cyclists up the first hill.  I was running steadily until the first rocky clamber brought me to a slower pace as everyone scattered to find the best route.  The hardest thing was making sure you didn't get a rear wheel in the face from cross riders shouldering their bikes.

My problems started when the course began to really climb, my calves just locked solid.  It made for interesting descending as I couldn't really control my feet flexion.  I was also taught a few lessons on the descents by both runners and cyclists as my cautious style may have kept my ankles intact, but won me little reward for dragging 78kg of cyclist to the top!  I did take some amusement by cross riders and their various interesting techniques for riding ruts.  I won't be taking any tips away, sorry.

Back on the final mile or so to the finish and I was trying to stride out and increase my pace but my calves still protested.  I was slightly annoyed as my cardiovascular system wasn't near what I know I can achieve.  Even more embarrassing than that was running down the final bank with my, apparently trademark, arm flapping descending style.  Fortunately there are no mirrors in cattle fields so I didn't realise how much of a berk I looked until I had a look at the event pictures after...


Yes, thank you... Jokes on a postcard etc etc.  I'm going to tape my hands to my sides next time.

47mins 50s for 6 miles isn't going to break any records, and that was proved on the day.  Fastest cyclist was local cross rider Ian Taylor (Craven Energy Tri) who took 10 seconds off Rob Jebb's 1 year old record of 32mins.

So back to the decision on winter time.  Base miles and rollers or getting out and doing some good quality cross training?  I'm still undecided, I might have to enter another one and let you know in March!

Niall Frost
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