Cycling enthusiasts often hear the saying, “Don’t stand if you can sit, and don’t sit if you can lie down.” The reasoning behind this advice is simple: save energy to enhance recovery. For professional cyclists, it’s relatively straightforward to follow, especially during peak training times. But how does this advice translate to daily life, where work, household chores, shopping, and family obligations often take precedence over recovery?
In the real world, managing additional activities becomes more complex. While pro cyclists have more leeway to skip errands and DIY projects, they still face the same realities we do. But how do everyday activities affect cycling performance, and what can cyclists do to manage these “non-exercise” activities?
Understanding NEAT: The Role of Non-Exercise Activity
The term that encapsulates these everyday movements is NEAT — Non-Exercise Activity Thermogenesis. NEAT refers to any physical activity that isn’t categorized as formal exercise. This includes everything from walking around the house to carrying groceries or doing home improvement work. While elite cyclists may avoid unnecessary physical exertion to save energy, NEAT can be quite beneficial for those of us looking to stay active outside of structured training.
Andy Turner, a sports and exercise scientist at ATP Performance Coaching, explains that NEAT is an effective way to boost daily movement, especially for those who might not engage in weight-bearing exercises. “Even if you’re training regularly, incorporating NEAT activities into your routine can improve your general health,” says Turner.
Everyday Tasks as NEAT
NEAT can take many forms, from lifting heavy items on a construction site to carrying groceries or managing household chores. These activities all contribute to your overall physical activity level, which can affect cycling performance and overall fitness.
On the flip side, sitting at a desk for long periods — a common scenario for many remote workers — reduces NEAT. Without the usual walking from train stations or commuting to the office, those who work from home can experience a noticeable drop in daily movement. To counteract this, Turner suggests standing or walking as much as possible. “Using a standing desk or taking walking breaks can improve posture and keep the body active,” he says.
Embracing NEAT for Improved Cycling Performance
For those leading sedentary lifestyles, incorporating more movement can lead to significant health benefits. Simple steps, such as placing the kettle or fridge in a different room to encourage walking, can make a difference. Even short walks to the store instead of relying on delivery services can enhance overall fitness and wellbeing.
Cyclists should also recognize the importance of balancing NEAT with structured training. While riding three or four times a week is great, it’s important to maintain day-to-day activity to improve overall fitness. “Adding in a walk to grab something from the shop rather than ordering in is an easy way to boost general health,” says Turner.
Physical Jobs and Cycling Performance
What if your job already involves significant physical labor? Can you still excel on the bike? The answer is yes, but balancing physical work with cycling training is key. Turner points out that workers in physically demanding jobs, like construction, may need to adjust their training schedules to account for the energy already expended during the day.
Take, for example, a former racing colleague of Turner’s, a mason who worked on freestanding stone walls. Despite his labor-intensive job, he competed at an elite level but didn’t train as much as other cyclists because his job itself provided significant physical exertion. Similarly, former British mountain bike national champion Ian Wilkinson balanced his cycling career with a physically demanding job as a builder.
Although regular NEAT activities may not directly improve your VO2 max, they can help build resilience on the bike. Carrying heavy loads or climbing ladders at work can raise your heart rate, which might benefit your on-bike fitness over time.
The Sum of All Stresses: Recovery is Key
To improve as a cyclist, it’s essential to manage the total energy expended throughout the day. Turner emphasizes the importance of recovery and managing the “sum of all stresses” — combining both NEAT and formal training. Proper rest, sleep, and nutrition play a crucial role in ensuring you have enough energy to progress in your cycling training.
A helpful tip for cyclists: avoid overloading on physical tasks before big rides. “If you’re planning a long ride, don’t schedule a day of strenuous physical activity like garden renovations or DIY projects,” suggests Turner. Having a day for housework and another for recovery and cycling can help maintain energy levels.
Incorporating Weight-Bearing Activities into Your Routine
For those who focus on cycling but neglect other forms of movement, Turner advises adding weight-bearing activities like walking to your routine. Even short walks of 10 to 20 minutes can be beneficial. “Walking helps with posture and bone density, providing a low-impact challenge for your body,” he explains.
Conclusion
Cyclists can’t afford to overlook the importance of NEAT in their daily routine. Whether it’s doing housework, walking to the store, or simply standing more, non-exercise activities contribute to overall health and cycling performance. Managing the balance between daily activities, recovery, and training is essential for long-term improvement on the bike. So, next time you’re about to settle into the couch, consider embracing a little more movement — your body and your bike will thank you.
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