Running, good for training?
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I found that when I was just getting into biking again after a few years off (just ridin a little bit)I was running alot, up to 2+ hours and I loved. I thought I was in great shape for biking..lol so wrong. I did a small x country ride with a group and it nearly killed me..the climb was so hard and I was in shock at how long it took me to get up. I still run in the fall & spring but now I really limit it..I just found the muscel groups are so different and now that I hardly run and just bike my legs are so strong for biking...but even a small 30 min run will hurt the next day. I still love running but I know where my heart is.So yes run..but just be careful how much and still try to find a way to keep up with the biking or you may find the transition in the spring really hard. Kona
depends
That said, I do recommend some running in the "off" season to all my cyclists because it is a phenomenal injury preventer. Bone density values among endurance cyclists have been recorded to be very low at times (due to the relative lack of weight bearing on the bike) which also can make us susceptible to tendonitis', and stress fractures, etc. Running 2-3 times a week is a great way to strengthen tendons which in turn help strengthen our bones (Google: Wolff's Law)....making us much more resistant to injury on the bike.
Hope this helps
John
Using running as a substitute to biking in season is not the best idea. It just does not translate well. Running requires different motor recruitment (because it is such a weight bearing activity) and we tend to run at generally higher percentages of our VO2 max.fanghasyou said:
That said, I do recommend some running in the "off" season to all my cyclists because it is a phenomenal injury preventer. Bone density values among endurance cyclists have been recorded to be very low at times (due to the relative lack of weight bearing on the bike) which also can make us susceptible to tendonitis', and stress fractures, etc. Running 2-3 times a week is a great way to strengthen tendons which in turn help strengthen our bones (Google: Wolff's Law)....making us much more resistant to injury on the bike.
Hope this helps
John
I agree with johndub. Running helps develop strength, endurance for postural stabilizing muscles that in my opinion just don't get developed on the bike. One of the key concepts in injury prevention and proper functioning of joints is the idea of balance. This is especially important in the core. Running will develop all the muscles surrounding the core due to the upright posture.
Take a look at your next bike event and the number of bikers who have horrible posture. Their shoulders are rounded forward and while standing they have abnormally increased curvature to the spine - needless to say, not a good thing. Discovery Channel recently had on the special about Lance and the Tour. The poor guy can not even sit up straight. He has a terrible slouch when he sits most likely due to week back muscles. His shoulder blades are rounded forward.
Good core strength can be developed through a balanced strengthening program of those muscles, but running will provide core muscles endurance.
Take a look at your next bike event and the number of bikers who have horrible posture. Their shoulders are rounded forward and while standing they have abnormally increased curvature to the spine - needless to say, not a good thing. Discovery Channel recently had on the special about Lance and the Tour. The poor guy can not even sit up straight. He has a terrible slouch when he sits most likely due to week back muscles. His shoulder blades are rounded forward.
Good core strength can be developed through a balanced strengthening program of those muscles, but running will provide core muscles endurance.
It depends on what your goals are.
If you're looking to be at the sharp end when racing I'd say don't do it. Most racers I know who have incorporated running into their training end up being mediocre racers (unless you're talking about CX specific training).
One guy on my road team was also training for his first marathon this last season and had his worst results in years.
If you want to be a bike racer - ride your bike and do your core work at the gym.
If you want to ride, run, etc. and don't care about peaking for bike racing, run all you want.
If you're looking to be at the sharp end when racing I'd say don't do it. Most racers I know who have incorporated running into their training end up being mediocre racers (unless you're talking about CX specific training).
One guy on my road team was also training for his first marathon this last season and had his worst results in years.
If you want to be a bike racer - ride your bike and do your core work at the gym.
If you want to ride, run, etc. and don't care about peaking for bike racing, run all you want.
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Just a little running / bike related training tip thrown in here....
i just started CX racing....good grief
.... incorporate some running and biking into your rides (or running up hills carrying the bike).......you will work all new muscles and go anaerobic quick.........this is fresh on my mind cause my legs havent been sore like this from just riding in years........
-Boz
i just started CX racing....good grief
.... incorporate some running and biking into your rides (or running up hills carrying the bike).......you will work all new muscles and go anaerobic quick.........this is fresh on my mind cause my legs havent been sore like this from just riding in years........ -Boz
Hmm, seems like a mixed review to running. I do agree that I have experienced a bad transition from running to biking last spring. I was in pretty good shape from running but the first time I headed out on the trails I was toast. But one thing I do find running good is building lung capacity and my breathing. My breathing was pretty good, but my legs killed.
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My personal experience in going from cycling to running is that I don't utilize my full stride in running after being on the bike for a while. I have to consciously tell myself to lengthen my stride as I run. I think it's related to the legs used to going in small circles. Cross-training is an excellent way to keep from getting burned out and helps prevent injuries as stated above.
let's not overanalyze this, people. i have a buddy that is a very high-level triathlete (recent top-10 finish at xterra worlds). the guy runs, and swims, as much as he bikes and he would still kick all our butts in a trail ride. so do what makes you happy, and don't get boxed in to one form of fitness.
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cmatcan has got it right: do what you like to do. However, here are a couple of basic assumptions you can live by:
1. Running will not improve your biking. Only biking will. Case in point: I ran and trained for a half marathon all summer. In August I finished almost last in a mountain bike race. The hills killed me!
2. Running is a much quicker activity. You can throw some shoes on and go and be done in 30-45 minutes.
3. Running is not as fun as mountain biking. You don't see too many runners with a ****-eating grin on their face.
4. If you want a quick, effective running workout - do sprints. I have a hill in my backyard that takes 25 seconds to sprint to the top. I try once a week to break my record on how many times I can reach the top in 30 minutes. My record: 22 times. It's a savage workout, and is much more effective for sports, biking, etc, than plodding along doing endless miles of roadwork.
1. Running will not improve your biking. Only biking will. Case in point: I ran and trained for a half marathon all summer. In August I finished almost last in a mountain bike race. The hills killed me!
2. Running is a much quicker activity. You can throw some shoes on and go and be done in 30-45 minutes.
3. Running is not as fun as mountain biking. You don't see too many runners with a ****-eating grin on their face.
4. If you want a quick, effective running workout - do sprints. I have a hill in my backyard that takes 25 seconds to sprint to the top. I try once a week to break my record on how many times I can reach the top in 30 minutes. My record: 22 times. It's a savage workout, and is much more effective for sports, biking, etc, than plodding along doing endless miles of roadwork.
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This summer I did a lot of running, culminating in a marathon that I entered on Sep 25. My experience is that running is much harder on the body, so shorter runs (less than 1 hour) 1-2 times per week is sufficient. But running builds endurance and does not address the anaerobic capacity needed for bursts of energy such as climbs. Sprints are better for that.
More recently I started doing stationary bike training (on a spin specific bike). I never bike during winter, but I am changing my mind about that. I discovered that interval training on the bike gets my hear rate much higher than running and the impact on the body is far lower. The interval training consists of 2-5 minutes at maximum resistance (i.e. out of the saddle grind) followed by 5 minutes normal riding. I do that for about 45 minutes and I am done. My heart shoots to 180 during the "climbs" and then it is a challenge to recover before then next "climb". Out of the 45 minutes I am grinding out of the saddle about 20 minutes. I would like to work my way to 10 or even 15 minutes continuous out of saddle grinding before next spring. So far I can do it for 7-8 minutes, after which the lactic acid buildup is too much for me. I find this to be far more effective than running.
More recently I started doing stationary bike training (on a spin specific bike). I never bike during winter, but I am changing my mind about that. I discovered that interval training on the bike gets my hear rate much higher than running and the impact on the body is far lower. The interval training consists of 2-5 minutes at maximum resistance (i.e. out of the saddle grind) followed by 5 minutes normal riding. I do that for about 45 minutes and I am done. My heart shoots to 180 during the "climbs" and then it is a challenge to recover before then next "climb". Out of the 45 minutes I am grinding out of the saddle about 20 minutes. I would like to work my way to 10 or even 15 minutes continuous out of saddle grinding before next spring. So far I can do it for 7-8 minutes, after which the lactic acid buildup is too much for me. I find this to be far more effective than running.
I began running regularly last winter during my lunch break. When all goes well, I run six miles a day-M, W, F, and bring my road bike in on Tue & Thurs to do a an hour of steep hill climbs. During both runs & rides I like to incoprporate alot of interval training.
If you are looking to be a Norba supertar this is probably not the smartest thing to do, but if you are a regular jo-blow spoort racer it will probably help you. IMO, most people worry too much much about VO2 max, heart rate, lactic acid, and all the other hard core mumb-jumbo. I say get out there and bust your ass, become familiar with Suffering, shake his hand, become friends
...soon you will become a sick freak and no one will want to ride with you.
If you are looking to be a Norba supertar this is probably not the smartest thing to do, but if you are a regular jo-blow spoort racer it will probably help you. IMO, most people worry too much much about VO2 max, heart rate, lactic acid, and all the other hard core mumb-jumbo. I say get out there and bust your ass, become familiar with Suffering, shake his hand, become friends
...soon you will become a sick freak and no one will want to ride with you.
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