Cross Training
CYCLING
Posted by Larry on January 10, 2004
In reply to: 7 brisk brisk miles posted by Kevin on January 10, 2004
Kevin, in my many attempts at "comeback" over the years I have noticed something very similar when cycling and it always happens very quickly. The turnover from cycling somehow serves as a good reminder to engage the lift of quadriceps and include more ankle flexion into the running stride which somehow seem to be used less and less as we age (atrophy? apathy?)
My last effort to run a bit included a cycling program: beginning on the bike; a brisk hour 3 times a week and a long ride building up to 2-3 hrs on each Sunday. After a few weeks, added in 30 min runs 2 times per week and then gradually replaced the week day bike rides with runs of an hour (kept the long weekend ride). I was astonished how quickly the tempo from cycling translated to the ability to run over at a quicker than expected running pace, (considering how long away from running due to injuries etc.) it also seemed to really help uphill running. I was also pretty healthy for a good while. I only got in trouble again when I cut out the long weekend bike ride and replaced it with 15+ mile runs.
In my rather limited experience, I have noticed a "pattern" of cycling as a successful compliment to running going back to Joanie's injury rehab enforced program as she very successfully prepared for her 84 Olympic marathon win with a lot of cycling. Even before that, in 1980 Gary and I were training for our 1st NYC marathon and in late August took a few days "off" from big miles and cycled from Northeast Harbor to Montreal in 3 days. (we were worried about getting out of shape and wanted to rush) Anyway, when we resumed running our legs felt trashed from the cycling but somehow the running tempo and pace was faster, the effort felt easier than the pace, the hills were pretty much flattened and we both had a big breakthrough PR's at NYC later that fall.
I am less than a month into yet one more attempt at a comeback to run a bit. (after Achilles surgery, hip surgery, a broken foot etc.) and began with cycling (thanks to the mild fall) and suddenly this week (after barely running for a year+) I find myself able to run 30 min 3 times this week very comfortably and faster than my lack of training would indicate. There is something about this cycling thing for runners. I don't quite know what it is but it is really a good compliment to running and/or a nice shortcut to building some basic fitness and maybe as we age, a bit of an antidote to some of the physical changes with age (and risks of running)??
Posted by Kitty on January 25, 2004
in reply to: Re cycling posted by Larry on January 10, 2004
Hi all,
Brian had suggested that I share with folks my cross-training approach to preparing for Boston. This needs a little background: years ago, I sustained a hip injury that lasted two years, during which I cross-trained as an alternative. Initially, I did mostly biking workouts, but then learned how to use a Nordic Track and haven't looked back. My "running" training for the past 10 years has consisted of 2-4 runs per week, and long, steady-state workouts on the bike or Nordic Track. In building up to the marathon, I increase the distance of my runs and the number of minutes of cross-training. Though I never keep track of weekly mileage, I do monitor minutes per week of training time. Here's what my past two weeks have looked like:
Week of 1/12: Mon: 65 min bike ride (heart rate @130-135); Tues: like Monday, but 70 minutes; Wed: 65 min. Nordic Track (heart rate @135-140); Thurs: off; Fri: 9.5 mile run @ 8-min. pace; Sat: 70 min. bike; Sun: 10 miles on Nordic Track (74 mins);
Week of 1/19: Mon: 8 mile run @ 8:20 pace; Tues: 70 min bike (heart rate 135-ish); Wed: 8 mile run @ 8:20 pace; Thurs: 65 min. bike (heart rate @ 135+) Friday: 6 mile run indoors (breathing dust); Sat: 74 min. Nordic Track; Sun: 70 min. bike.
Kind of a boring schedule, but it works for me. As I ease into February and March, I'll start adding one longer run per week in preparation for Boston, following the usual guidelines.
Posted by Judy on January 10, 2004
in reply to: Re cycling posted by Larry on January 10, 2004
Richard's spinning class is a special treat. He plans each class meticulously, has driving music, and really keeps us going. I find it a great compliment to running, especially the intense hill work and the speed work. Great addition in the winter for me.
Posted by Lid on January 10, 2004
in reply to: Re cycling posted by Larry on January 10, 2004
As another aging formerly somewhat fast runner who's had her share of injuries and surgeries I appreciate your thoughtful discussion of biking as training for running. It is good to have a way of sneaking up on the running. Another good thing about biking is that it's more tolerable in the heat than running is. Swimming is good too. I didn't swim until I was scheduled for foot surgery and needed to do something while I was waiting. I didn't think I could do it but it's become good exercise for me. The breath control is also useful training. And it makes running seem so interesting.
Spinning Class
Posted by Bruce on April 30, 2004 at 13:52:57:
Chris, Judy,
What does a spinning class workout consist of? Do you log the miles, time, etc. What's an average workout for you?
Spinning with Richard is awesome workout
Posted by Judy on May 01, 2004 at 13:01:01:
In Reply to: Spinning Class posted by Bruce on April 30, 2004 at 13:52:57:
Richard's spinning class at the Y is awesome. He makes his own tapes, mixing different tempos for different purposes. The class is a mix of speed work, seated and standing hill work. He mixes in progressive resistance on successive hills, for example. There, you might keep adding resistance to the bike while keeping a specific cadence to driving music. There will be active recovery breaks between efforts. Richard is a serious cyclist himself and puts a lot into planning the class. At the beginning, I totally lacked fast twitch muscle strength to spin fast even with no resistance. And no way could I continue through 10 min of out-of-the-saddle hill work. I wear a heart monitor, and the graph of my effort is impressive. The class is individually specific since each person puts on, say, 5/10 resistance while they maintain cadence. There is no gauge on the bike, so where that 5/10 is up to you...based on your fitness. Come 6:30 Friday morning at Bar Harbor YMCA for a look-see.
