Cycling for runners
by Orlando Pizzolato in TN40 May 2004
Foreword
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Integrating cycling into your training plan as a complementary training
method is certainly beneficial for runners. Cycling can be especially useful in
the hot summer months when running can be hard work. You may also want to cycle
during holidays, when you have extra time to reap the benefits of other
sports.
For your first cycle rides, which should be added to your running plan as replacements of your light running days, don't go off to fast or far. Just a few miles will suffice, and only at a steady pace. These outings should follow your tougher day's running training, so use lowish gears (about 90-100 turns per minute) and easy routes. By keeping it light and easy, you won't risk making your leg muscles "heavy" and losing performance for your running. After a few rides, which you'll need to let your muscles adapt to the new movement and posture, you can start lengthening your cycling sessions to longer than an hour and a half, and also on routes with longer/steeper hills. Cycling up very long hills (even 3- 5 miles if you can find one!) is very beneficial for runners, but avoid particularly steep gradients. By staying in the saddle and keeping up a medium-intensity pace, your quadricips will become stronger.
Another type of uphill cycle training for runners that brings great results is to stand up, out of the saddle for 2-3 minutes at a time. This technique simulates your running action and trains your calfs and gluteus muscles harder.
After a few regular cycling sessions over 2 or 3 weeks, your stronger legs will bring you better running performance.
To avoid losing running efficiency, instead, you must plan your long, low-intensity running sessions for the days after your cycling training. Also, to keep running efficiency, I recommend you finish your session with some spurts. These simulated "fast finishes" must exploit a good running action and involve lively foot push-offs. These spurts will keep your running coordination but remember also to do stretching regularly for your thighs and other leg muscles. Although cycling brings many benefits for runners during very hot periods, they don't outweigh those of running during pre-race preparation periods. Limit your cycle training, therefore, to only light pedalling sessions during the month before a running race.
What about spinning for runners?
Spinning bike sessions in gyms can be useful for your muscles and cardiovascular
system too. The spinning technique involves turning the pedals fast (about
100/min.) because lowish gears tend to be used the most. The benefit of this is
to not train your leg muscles too much and thus avoid that feeling of "heavy" legs you may have experienced when running after pushing high bike gears. The spinning action is also kind to your joints, especially the knee ones. The benefits from spinning are cashed in mainly by the heart and respiratory system, so spinning can be excellent for relaxing leg muscles after a tough training session or a race. You may also want to "spin" when you can't run for whatever reason (weather, dark, injury) as it's also a fine way for keeping your weight under control.
Spinning for strength?
Spinning bikes can also be used to strengthen your muscles but, in this case,
you will have to use the higher gears and consequently not "spin" your legs fast. Here the benefits are in strength but the downside is to make legs "heavier" so avoid these workouts during your racing season.
Here are two particularly useful types of gym cycling workouts
Medium gear session: use a medium pedalling speed and a braking intensity that simulates a gradual hill. This will raise your breathing effort to a reasonably high level, but not too high. Keep it constant for 20-30 mins;
High gear session: pedal for a minute "out of the saddle", concentrating your effort especially on the movement of your ankles. Recovery time is two minutes and repeat these "sets" for 8 - 10 times.
The day after, you should go out for an easy run to relax your leg muscles. In the same way as in road cycling, during the early stages of spinning you will experience a slight fall off in your running speed but remember that, used intelligently, your stronger legs will bring you better running times.
Italian to English translations by Ivor Coward
