Move of the month: cross-training

by GRP rower Sophie Calabrese
It’s not quite cross-training season for us rowers, but I’ve been inspired to write about it this month due to recently purchasing a gravel bike. I’ve really enjoyed being able to rack up minutes in zone and enjoy the Vermont scenery in a new way. For athletes and anyone training for a goal or just training for the enjoyment of moving, cross-training can be an important addition. It can be tempting to think that more of the same is always better. If you want to become a better rower, row more. If you want to get stronger, lift more. If you want to run faster, run more. But sometimes the best thing you can do for your primary activity is to step away from it. That’s where cross-training comes in!

Cross-training is the practice of using different modalities of exercise to complement your primary movement. For a rower, that might mean cycling, running, swimming, hiking, or strength training. For a runner, it could mean cycling, rowing, or lifting. The goal isn't necessarily to become better at the cross-training activity itself. Instead, you're using it to develop other physical qualities while giving your body a break from the repetitive demands of your main activity. This last point is key. While repetition is necessary to improve skill and is inherent to endurance sports, too much repetition can place stress on the same muscles, joints, and connective tissues. Cross-training helps to build strength in a different motion, leading to a happier and healthier body that can perform the primary movement better!

In addition to variety, cross-training can also help develop qualities that may be difficult to target through your primary movement alone. A rower might use cycling or running to build aerobic fitness without spending another hour on the erg or in the boat. A runner might use rowing to get cardiovascular work without as much impact to their legs. A strength athlete might use swimming or hiking to build general fitness and recovery capacity without adding another heavy lifting session.

Cross-training can also help keep training interesting. Sometimes the most important benefit of doing something different is simply that you enjoy it!

There isn't one perfect amount of cross-training. It depends on your primary goal, training experience, and how much recovery you have available. If your main goal is performance in one specific sport, your primary training should still receive the majority of your attention. Cross-training should support that goal rather than compete with it. For a recreational athlete, however, there may be more freedom. You could have a few different activities that you enjoy throughout the week and use each one to develop a different aspect of your fitness.

For example:

Primary sport: Rowing 3x/week
Strength training: 2x/week
Cross-training: Easy cycling or hiking 1x/week

Or, during a period when you're tired or dealing with some overuse aches:

Primary sport: Rowing 2x/week
Strength training: 2x/week
Cross-training: Cycling, swimming, or walking 1–2x/week

The important thing is to look at your total training load, not just the number of sessions you're doing.

Cross-training doesn't need to be complicated. In fact, that's part of the appeal. Go for a bike ride, take a hike, swim, play a recreational sport, or try a yoga class. You don't have to completely change your training program to benefit from cross-training. Even one different activity each week can give your body and mind a change of pace.

Your primary sport will always be important if you have a specific performance goal. But training doesn't have to happen in a single lane! Sometimes, doing something different is exactly what helps you keep doing the thing you love.