Q: Can you please elaborate on what types of typical ski training (workouts) can be substituted for cycling? Is there a ratio to use when swapping workouts for cycling?
We know that skiing uses the whole body for the workout, in comparison to that, biking= MTB uses 2/3 of the muscles and cycling = road biking uses only 1/3 of all the muscles in the body. Therefore we can use something called CYCLIC HOURS. The name is not related to cycling/biking. It explains the amount of work for your body in a certain time period. Simply said, if I ski L1 for an hour, it equals to 3 hours in L1 on a road bike or 2 hours on a mountain bike. This is very simple way how to adjust workout hours in low intensities L1 and L3.
Just a note, running still has the same ratio of muscle involvement as skiing, even though it is not entirely truth through muscle involvement, however, there is no rest in downhills, so it equalizes.
The problem with Cyclic Hours comes up when intensity is introduced. We cannot simply multiply the time of the intervals by 2 or 3 due to anaerobic availability of our body and also not to loose speed and agility for skiing. In that case, it is the best to be creative and use different terrains.
For example, for 40 x 1min L4 w/30s break we can leave it that way, but perform it on flat, where we will have the bike in the lightest gear and for 1 minute bike like an insane person or a hamster on a wheel, then coast for 30s. This way, we are still working on fast motion of the feet and quick reactions rather than physiological advancing.
On the other hand, for example 8 x 5 min L4 w/ 2 min break is the best to perform in very very steep uphill and use appropriate gear and use the 2 min break to descend. This way we perform just the same physiological output and will gain same physiological advantage as on rollerskis or skis. The technical part of this lays in the fact that we are not loosing speed or agility or climbing mental skills.
– Eliska Hajek Algrigtsen