Afternoon All,
Having been a cyclist for several years I was forced into a break due to hand surgery. During this time ive taken to running and now regularly run half marathon/18 miles while trying to get faster…following garmin coach training plans at present with Jeff Galloway (usually a mix of speed work, hill repeats and a long run).
Whats the best way to start working on my cycle fitness whilst continuing to work on my running speed and endurance?
I.e. what workouts are interchangeable?
Looking to target a good (for me) time at the great north run in September as well as a coast to coast cycle in June, plus various other social runs/rides up to about 80 mile or so.
Cheers in advance for any pointers.
For info…at present dont really do any dedicated strength training. Is this something I should definitely look to include?
Thanks in advance
Rich
A few questions…
What age group are you in? (Don’t need exact age, decade is fine)
What is your general training history? How long have you been running for in that time?
What are your goals? Is it to be as fast as possible or completion?
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Hi
Thanks for replying.
Im 38, been consistently cycling for several years. Nothing competitive but up to around 100 mile or so/bike packing trips. Goal for half is 1hr 45mins. Running 18 mile for training runs. current half pb is 1hr 55ish. Been running for around 3-4 months since hand op.
Cheers
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Thanks for the details!
I think for a half marathon you are already hitting the key components. As your fitness progresses I would phase out the hill reps and substitute with a tempo run @ 1/2 marathon to 30k pace. Not that you will be eliminating hills… if you have trail access you can do your normal training runs there and still get your hills in. Also, the tempo doesn’t need to be every week and can be added to a “fast finish” on a long run. But it is good to run at pace.
Running is tough on the body. I would be sure to build up slowly and allow your body time to adapt to the impact. Filling in “training days” with endurance rides can be useful here.
I was “once a runner” and now mostly am on the bike. I still do 1-2 runs a week, but due to old injuries keep it short (20-60 min). I am a bit older than you but even with decades of running history, because I don’t do it much anymore, I feel the run the next day. Different muscles, tendons, etc. are used. It doesn’t impact my riding other than a bit more warm-up needed. But you are doing a lot more so just be aware it can impact your ride/run the next day.
As for strength training… It is good for general health but if you run/ride enough it will have minimal impact on your 1/2 marathon goal. You will build strength through miles and the hills you are running.
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Nothing scientific, but I’ve mixed running and cycling, on and off, for ~20 years (generally way more cycling, the running comes and goes).
Cycling fitness transfers well to 5k running. IE, I can run a local 5k or 10k on very little run training and still enjoy myself. Longer running distance, not so much - body can’t take the pounding.
With ~2 moderate runs/week, I can get the 5k into the “hey I can see the front of the pack” range (but not actually be in the front group). This doesn’t really impact bike training much.
To get my 5k into the sub-19 range, I have to run 4+/week, with one day of track work, and total mileage over 30mile/week. This really impact cycling training for me - have to cut back on bike intensity, etc.
I’ve also found “bike fitness” translates better to running than vice versa. IE, when I’m running enough to go sub-19 in a 5k, my cycling fitness is diminished noticeably.
tl;dr - start with moderate pace, moderate distance runs (sweet spot or slower), and see how that goes. The cycling might give you enough “speed” to get by at your desired paces. Add more running intensity if you need, realizing that will cut into cycling goals/speed.
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I’m currently a cyclist and started running twice a week about 6 months ago. I used to be a runner and switched to cycling because of running injuries. I included running for a couple of reasons:
- Cycling is non-weight bearing, and as I’m getting older, bone density is a concern. Running helps to keep bone density.
- When I’m on vacation, I can’t always ride, but I can run.
- I can use running to complement my riding. I used to ride 4 days a week, and I’ve adjusted to 3 days a week riding and twice a week running (60min/run).
I do all my intensity on my bike, twice a week. No intensity on my run. What I’ve found is that my cycling intensity doesn’t really translate to running (I know this because I was helping my son’s xc running team).
I’m thinking if you want to be quick at both, you’ll need to train with intensity for both. I’m not sure how that works out, program wise. I can’t see myself doing 2 intensity days for both cycling and running. But then again, I’m almost 10 years older than you.
cy
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I ran for a while after I hung up my cycling shoes in the mid-90s but plantar fasciitis ended that endeavor. Cycling, and in particular strength training, provided a great base of fitness (I know, people are going to say strength training doesn’t make you faster at 10 miles, but it did help me and damn was I fast from the very first run I did). Galloway has got to be near 80 years old now? Dude has been around for a while!
You can blend in cycling by pedaling for a while before going on a run, should be easy to add 1 hour on the trainer before heading out, or even just 30 minutes. You won’t incur additional impact stress on the bones, but you will be get your muscles working.
Keep in mind that force production is different between pedaling and running - cycling has a more significant lever system and you produce much more force (torque) during the pedal stroke. With running, other than push-off from the ground, you’re moving through air without muscle tension which isn’t comparable to the 12 to 6 (or more) constant tension (assuming you aren’t soft-pedaling) when riding. So maybe add in a threshold ride too?
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There is a running thread with lots of running information… Just in case you want this more focused… We are active over there
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None.
However, running is so boring that it makes indoor Z2 workouts fun.
It’s all relative.
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