This is my new favorite thread, subscribed!!
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Not sure if it’s been asked already
What’s the best way to get into running? I keep meaning to start again but always have a key event I want to train purely on the bike for
I vary rarely run at the moment and when I do it’s always with experienced runners, so its generally what ever run they are doing and i tag along
Normally a relatively ( for me ) quick 5 or 10k
This obviously ends up with me being very sore for a very long time,
With these lock downs now in place and no events on the schedule for a good few months,I’ve started running this week, my idea at the moment is 3 runs a week at the easiest pace I can manage for 20 ish mins a time and see how I get on/raise the time slowly over a few weeks
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Hey Ernie, I stumbled on this thread searching a similar topic and think it’s great you posted this! I feel you on the green trainingpeaks too haha.
I am 26 and working on going pro for the full distance and also have a job until it’s time 
All my events have been postponed so have been going back to base work. I am normally in SF, CA but have been stuck for a bit in the St. George area due to SF having a full quarantine.
The bike is my weak leg-- what kind of distance were you saying you are going 100rpm for in one of the threads above?
Yo! easiest way to gstart running again is basically what you’re doing. Start with 3 x 20 min runs, then work to 3 x 30, then the next 4 x 20 minute, then the next 4 x 30. I’d say if you’re new to it or trying to just get back into it the best thing you can do for your tendons is to run one day and walk the next. If you have racing goals then that’s a different situation, but the occasional 20-30 minute jog a few times per week won’t hurt your bicycle riding one bit.
For some extra bike gainz do a 10-20 min jog then hop on the bike (don’t forget to do some mobility or something before you run - such a good habit to get into! Check out lawrence van lingen on youtube he has awesome stuff).
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Nice dude St. George is a great spot to get strong! it can be insanely windy there! I think you’d be hard pressed to find a pro triathlete or cyclist who couldn’t sustain 100 rpms indefinitely. Not that it’s one of USATs requirements for turning pro, but it’s just a skill you acquire over time. I don’t specifically try to hit targets at the moment with it, but I used to get workouts that were “2 x 30 uphill at over 100 rpms” with no real power target but just keeping the turnover high. You can also do it on a flat road and it’s great practice, basically free motorpacing.
Not saying that’s what’s going to make you a great cyclist, but there is another good workout you can do that’s a 30 min tempo at like 75-85% of FTP where you switch off every 3 minutes doing below 70 rpms and above 100 rpms. If you can do that in the aerobars comfortably after a while then you’re probably good to go. Stole that from Jimmy Riccitello about 3 years ago haha.
Thanks for getting back! I’m gonna steal that one from you now I think haha. Looks like a good set of starting points 
Do you have any favorite long ride workouts? For longer rides I’ve usually been doing 4-6 hours of 50 min 75% FTP and then 10 min spin until time. After that it’s usually a run. I’m always dreading the bike so would love to mix it up more!
Should have replied earlier have been distracted by the ongoing crisis. For reference I’m 21, 5’10’', 73kg, 328FTP, 4:48 400m Free, 37:43 10km. I absolutely love that your’re giving the go ahead on strava stalking, it’s my favourite past-time. I was asking because I’m still yet to race (and given the current situation it’ll be some time before I do.) and I was getting worried about how much time I was investing in training without any results to show for, family members were beginning to ask questions. It’s hard to figure out where you stand with everyone on the internet having 500W FTPs and sub 20min 10kms. Thanks for the response, you’ve put my mind at ease, I’ll put the head back down.
Hi! Sorry I’ve been MIA. I’d say the best long ride workout is to just go and climb some long mountains. If you feel good go hard, if you don’t go easy. You don’t need to get KOMs, you don’t need to ride at IM power, you can just ride uphill. If it’s 60% of FTP on the day it’s 60%, if you’re feeling good and it’s 80-110% of FTP then that’s the case too. Learning to just go by feel on long rides is very useful. That is if you live in a mountainous area…
Once we’re out of quarantine, do an hour super easy warm up, then do a group ride IN REAL LIFE NOT ZWIFT - in a group ride you’ll hit all your zones that you didn’t even know exist and also have company. Some group rides (like Shootout) will be ~3 hours, with options for add ons and there are always groups that do the add ons. if you don’t live in an area where that is possible, then do an hour with sprints every 5 minutes, and hour with threshold stuff, and then just ride easy the rest of the time. By riding at 75% of FTP the entire ride you are going to get really good at riding at 75% of FTP which means nothing.
Another thing you need to try is to practice eating. You can go ride easy for 5 hours and practice eating and you’ll probably come out of it a better athlete than the dude who smashed it for 6 hours and felt great but only drank 2 bottles of water and had a gel.
Stalk pro cyclists on Strava for more tips and workouts too Chad Haga has a bunch from before quarantine if you want ideas. and remember, when he’s riding around at 220-240w, his FTP is 400, so this is 55-60% of his FTP. No need to be a hero until race day
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No worries, likewise! Thanks for these tips, much appreciated! Just followed you on Stava too haha
Hey Ernie, this is awesome! I went from zero to Ironman in one year, about to do my first Ironman next week in quarantine, my own backyard course. I read the average time is 12:40 but others told me an average first time is 14-15 hours. I’m 41, not a swimmer or cyclist background. Just wondering what is a reasonable split of times? IM seems to keep their results pretty locked down, hard to gage where I’d fall in the average age group pack. Any insight into average finishing times would be great! Thanks!