Cross Training
Cross Training either as a sport, or as a method of increasing your own fitness for your chosen sport, is often extremely demanding placing high stresses on both the muscles and joints of the body.
Injuries tend to be muscle strains normally associated with the muscle of the lower leg, chest and upper back. Generally these injuries may be as a result of old scar tissue or minor in nature, but poor treatment or inadequate rest will result in more serious conditions developing.
Your warm-up should begin with the mobility exercises, followed by suitable aerobic activity such as indoor rowing, cycling or a light jog for at least 10 minutes. You may wish to spend a few minutes on each piece of equipment, i.e. 4 minutes rowing, 4 minutes cycling and 4 minutes jogging as a minimum.
After the warm-up carry out the warm-up stretches, holding each stretch for 15 seconds. You should then look at performing light weight lifting movements similar to those about to be performed, however at a slower controlled speed.
Cross training events will often have body exercises such as push-ups etc within the course, it will be wise after you've stretched statically to execute each exercise on the course a few times i.e. 10 push-ups to help recruit the muscles and stimulate blood flow.
Ideally you should allow 30 minutes for your warm-up and stretching prior to a cross training competition, and a further 10 minutes to mentally prepare yourself and focus on both the course and good technique that will be required.
Whilst waiting for your race to begin continue to stretch with dynamic movements suited to the exercises you're about to complete, and also keep your blood circulating freely by light aerobic exercise such as cycling.
As most cross training events are very demanding, you may not finish, however always perform a good cool down and stretch routine at the end. At the earliest opportunity aim to sit on a bike, preferably a recline bike or a rower and simply turn the legs around at zero level setting for a period of 5 minutes minimum. This will gradually bring the heart rate down to a comfortable zone that will allow you to stretch without feeling dizzy.
Perform the cool down stretches, spending 15 seconds on each stretch then take a deep breath in, and on the exhale aim to increase the stretch for a further 15 seconds. On areas of the course that you may have struggled due to muscle weakness, look at the section within the book for that muscle area and aim to perform an additional stretch.