Cycling as a form of training for skiers is a topic that easily divides opinions. Some may even think that cycling is of no use to a skier. Antti Haqgvist disagrees. When done correctly, bike training fits well into the training program of skiers of all levels. Het Antti Hagqvist’s tips.According to Antti Hagqvist, who worked as Risto-Matti Hakola’s coach for a long time and still coaches both competitive and recreational athletes, cycling enables regular long exercises without increasing the risk of stress injuries. In other words, cycling is more gentle on the leg load than, for example, running.

Hagqvist has a few tips for beginner cyclists. The first is to follow the progression, meaning that the number and length of the rides should be increased gradually. So the first ride should not be three hours, but an hour is enough.

Keeping the cadence relatively high is also important, especially for skiers. Then riding is more dynamic and corresponds to the rhythm of running and cross-country skiing. According to Hagqvist, 90-100 rpm (revolutions per minute) is a good reading.

The third key thing is heart rate. The threshold heart rates in cycling are about ten beats lower than in running and skiing.

“If the aerobic threshold is 140 (bpm) for a fitness person, a good rule of thumb is that in cycling it is 135 (bpm). Very few people are aware of that, and then we start to suspect that there is something wrong with my leg strength when after an hour and a half of cycling, I can no longer ride up hills,” says Hagqvist to Maastohiihto.com.

For a skier, a bike is a good friend, especially from the point of view of developing basic endurance. Many prefer cycling as a form of training for long rides.

According to Hagqvist, long bike rides often start too hard, and the mistake may not be realized even after the ride. This is because the power drops, which is not reflected in the heart rate. Monitoring power without a power meter can be tricky.

“Most people start too hard when not everyone has a power meter, and the power drop towards the end. The heart rate may remain steady, and you think that you have run a ride with constant power, but in reality, the power has dropped towards the end. Power should remain flat or increase slightly to maintain a high-quality workout.”

A power meter can be a valuable purchase for those who cycle more.

Gravel is a good option for skiers

According to Hagqvist, the most important thing when buying a new bike is to consider the size and purpose of its use.

“We rarely buy a bike that is too big, but we often see that the group rides a bike that is too small.”

“The purpose of use should also be taken into account. If the bike is for training use, the riding position does not have to be inhumane. You have to find a riding position where you can comfortably spend hours.”

For skiers, Hagqvist recommends a gravel bike that is comfortable to ride on both asphalt and dirt roads. Beginner cyclists, in particular, benefit from practicing the sport on a dirt road in a slightly safer environment.

Especially compared to mountain biking, Hagqvist prefers gravel.

“If a skier only rides off-road, it is physiologically very similar to skiing. There is always a small interval when riding up and down the hills.”

Are you interested in long-distance and traditional cross-country ski training? Click here and read more.