Interested to see what the voice of ST has to say about this apparatus in regards to cross training for cycling.
**in regards to cross training for cycling. **
I don’t think there’s really any such thing as cross training “for” a specific sport. It’s either training *for *cycling, or it’s just general training.
That said, I don’t see any reason why you couldn’t get fitness benefits from a stairmaster, or any other aerobic machine. Try a versa-climber, those are brutal.
We have one (bought way back when we were DINK’s), and it is currently sitting and gathering very expensive dust in the basement.
In seasons past, I have used it quite a bit during the winter, as it certainly beats not running in bad weather. As for being bike-specific, no. General cardio fitness and some leg strength? Sure thing. As a proxy for running? I dunno… I’m curious what other ST’ers more in the know think about that.
Some of the most painful workouts I’ve ever done is on the stairmaster, maxed out on level 20, doing intervals (I have programmed in something very similar to the Body-for-Life aerobic interval program - it’s a good way to kick your own ass in a “quick” 20 mins) Hurts so good! 
**in regards to cross training for cycling. **
I don’t think there’s really any such thing as cross training “for” a specific sport. It’s either training *for *cycling, or it’s just general training.
That said, I don’t see any reason why you couldn’t get fitness benefits from a stairmaster, or any other aerobic machine. Try a versa-climber, those are brutal.
Maybe I should have given my working definition of “cross training”. For me, it’d be something like “how well does exercise x cross over into success for exercise y”. So, I understand no exercise crosses over 100%, but certainly some are better than others. For instance, I’d say the stairmaster I’ve been using the past week and a half would “cross” over better than running in regards to cycling.
I’ve tried the versa-climber before, but it felt like the stroke was inhibited, I couldn’t extend as far as I wanted to. The stairmaster I’ve been checking out lately is like the one pictured below, with a huge rotating belt.
I used to use stairmasters & elliptical trainers a lot - in the winter as supplemental cardio, (after or before t-mill), and when injured, (no impact). I just figured it was good for keeping cardio up, and for a little extra sweat.
I found that the one you’re looking at is a more difficult, (meaning better), workout than the standard stair climbers.
So, rather than do nuthin’ on your ‘off’ days, or to supplement a shorter cycling session - looks like a good way to x-train.
The stairmaster I’ve been checking out lately is like the one pictured below, with a huge rotating belt.
That is some HARD work!! Harder than the typical StairMaster as there is no boost on the up portion of the movement. Any cardio work that you do will assist you with other modes simpy by training your endurance capacity. The purpose of any cross training is to allow your body to work thru diff. ranges of motion while still working toward your goal of endurance training. The law of Specificity limits the gains that you will get toward your cycling: cycling makes you a better cyclist, running makes you a better runner–but running doesn’t make you a better cyclist.
That is an awesome machine, and will certainly kick your ass if used properly. So, speaking of ass, if you’re looking for some crossover benefits to cycling…I would say yes, again with the caveat of using it properly…i.e., unlike most people at the gym who are doing a combination arm workout/leg workout on there because they’re leaning so heavily on the handles. Always cracks me up.
The range of motion on this unit is much greater, IMO, than a typical stairmaster, hence much greater usage of the leg muscles, particularly towards the gluteal region…which should translate well as a strengthening exercise that will benefit cycling.
This machine also requires a fair bit of concentration as well…takes a bit of getting used to, but after a while you get into a good rhythm and can relax a bit. But not too much or you will hurt yourself!
That thing is f’n brutal…I love it. If I’ve only got about 45 minutes to spare, it’s my workout of choice in the winter. It’s the only piece of cardio equipment that can jack my HR, get me sweatin’ real good and leave my legs wobbly. I’m always amazed at how difficult it feels the first time I get back on it in the winter - even coming off an entire spring/summer of training. Once I get some ‘stairmaster base’ under me, I’ll usually go for 45 min, and start doing some intervals. You definitely feel like your time was well-spent after you get off that thing. I’d say it’s a decent cross-over to both cycling (pure leg strength) and running (cardio).
Interested to see what the voice of ST has to say about this apparatus in regards to cross training for cycling.
waste of money and time in my humble opinion unless it is the escalator type which does train the hf’s
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Hunter Allen thinks so.
If you are referring to the step mill, its a great cardio workout of its on.
Good for cross traing,do not know how it could benefit running or cycling though.
The Stairmaster will kick your ass, for sure, and can be a good solution to vary the routine. I haven’t been on any indoor apparatus except a straight-up treadmill for years, but I used to routinely grind myself to a pulp on a stairmaster in the winter.
But then again, I don’t take you for a squirrel-in-a-cage type of guy…not much fun if you ask me…best to limit this and just f’n ride.
Interested to see what the voice of ST has to say about this apparatus in regards to cross training for cycling.
waste of money and time in my humble opinion unless it is the escalator type which does train the hf’s
well that’s really not all that humble of an opinion now is it? what do you consider the escalator type, like the one pictured?
just got through with a 75’ session that was pretty sweet, those things are a blast.
I think the stepmill (like the one pictured) made a huge difference in my ability to climb standing up on the bike when I started using it a couple of years ago. I think there’s pretty good specificity for that particular motion. Standing is of limited utility in a triathlon, but it sure improves the ability to hang in there on a group ride.
Interested to see what the voice of ST has to say about this apparatus in regards to cross training for cycling.
waste of money and time in my humble opinion unless it is the escalator type which does train the hf’s
well that’s really not all that humble of an opinion now is it? what do you consider the escalator type, like the one pictured?
just got through with a 75’ session that was pretty sweet, those things are a blast.
The escalator type is ok but nothing compared to PC’s for training the HF’s. The step is only 6 inches or so, not 14, and I doubt it goes fast enough to replicate running cadence.
The fact that it can be a “good workout” (meaning gets the HR up) doesn’t mean it is any where near an optimum workout for cycling.
only good if you do one leg walking
does the Stairmaster develop your hip flexors?
I had a buddy who swore by it. He did it a ton last year; none this year. Needless to say, he biked much better in his Half’s last year…not that the stairmaster was the only thing, but he swore by it. He would bend over forward with his elbows bent at 90 to mimic the TT position. This make the recovery phase of the stairmaster much harder. I think it really helped his hip flexors. He could ride and run much longer last year after doing this as cross training. Cheap version of powercranks???
I had a buddy who swore by it. He did it a ton last year; none this year. Needless to say, he biked much better in his Half’s last year…not that the stairmaster was the only thing, but he swore by it. He would bend over forward with his elbows bent at 90 to mimic the TT position. This make the recovery phase of the stairmaster much harder. I think it really helped his hip flexors. He could ride and run much longer last year after doing this as cross training. Cheap version of powercranks???
I have some reservations because I’ve got less than 15 hours on the machine. So, there is still a lot to figure out as for what exactly is going on. For certain it is an exciting machine. It allows me to really work my body to such a degree that I start to feel as if I’m just one big muscle oscillating along in an effort to be as upright as possible and keeping my head still enough at timesthat I can focus on a distant object and have it be completely still. You can’t really do that out on the road you know? Anyway, I dig the thing so far, I think it rocks. It’d be nice if they had fans on them, because the amount of sweat we can generate is fairly astounding and a bit of a nuisance when working very hard. A few days ago a lady on the machine next to me says “can you please wipe?” That cracked me up.
“I start to feel as if I’m just one big muscle oscillating along…”
Interesting visual.
The escalator type is ok but nothing compared to PC’s for training the HF’s. The step is only 6 inches or so, not 14, and I doubt it goes fast enough to replicate running cadence.
The fact that it can be a “good workout” (meaning gets the HR up) doesn’t mean it is any where near an optimum workout for cycling.
Each step is approximately 7 to 7 1/2".
Multiply that by 2 to get the actual height of each legs step and the result is 14-15".
355mm=14"=diameter of a stroke made by a 177.5mm crank
381mm=15"=diameter of a stroke made by a 190.5mm crank
The reality of this is that the hip flexors are forced to do their part by carrying out a smooth return to the top of the stroke, otherwise a serious trip is in order. As well it seems to be teaching me how to better dorsiflex and really drive with the muscles of my thigh that are very close to my abdomen. This thing feels like it could turn into a useful weapon this offseason.