Compensation training: Swimming for road cyclists - technique tips for the crawl stroke

Hardly any other sport is as technically demanding as swimming. Below you will find the best tips for road cyclists who want to venture into the water as part of their balance training.

5 tips for swimming

Water situation: If your head is sticking out of the water, your legs are too deep - your body is lying at an angle in the water; you can't get up to speed and will tire quickly.

Rotation: Concentrate on a steady rhythm in the interplay of breathing, leg kick and arm stroke. Pay attention to the loose rotation of the hips.

Pacing: Swim evenly and breathe evenly - right from the start.

Short intervals: Swim short intervals rather than long distances. More than 1.5 kilometres is not advisable.

Avoid fatigue: Take breaks and check your technique from time to time. Regroup and continue swimming with renewed concentration. If you become tired, your technique will also become imprecise and you will slow down - a vicious circle.

Equalisation training in winter

Would you prefer to run, do strength training, cross-country skiing or play football instead of swimming? Follow the TOUR tips for accident- and injury-free sporting fun!

Technology before scope: Ask experts to show you sports that you are not familiar with. Pay attention to the correct technique. Only increase the volume very carefully and do not transfer your usual performance on the bike to other sports.

Working on deficitsChoose sports that target other muscle groups than cycling. Cross-country skiing, for example, is also an excellent full-body workout.

Train with a plan: Don't overtax yourself and make enough space in your training plan for the new balancing sport. If your balancing sport - such as swimming - emphasises endurance, combine it with strength intervals on the roller, for example. And: Allow yourself sufficient recovery

No pressure to perform: Unlike during the cycling season, don't set yourself any competition goals, but enjoy the variety. Moderate the intensity and volume of your training to stay motivated throughout the winter.

Warm up and loosen up: Don't start straight away, but structure each session so that there is enough time for warming up and loosening up the muscles. Invest half of your training time in the warm-up and cool-down - this will also improve the effectiveness of your main programme.

If you want to make your winter training as varied as possible, a jogging session is the perfect complement to training on the bike and in the water. With our Tips on running technique you can also improve your fitness without a bike.