For years, Allison Chambers, rate of perceived exertion like the one below, is that they help to improve your, Chelsea Piers Fitness Boston Marathon – a popular goal for many marathon runners across the world. She had completed four races without luck.
‘I would run with the pacers moving at Boston-qualifying time until mile 17, then the wall would get me,” says Chambers, who, between marathons, would up the ante on her training only to overdo it and end up sidelined with an injury.
In the months leading up to her fifth attempt, Chambers changed her training in a way that seems counterintuitive. While a weekly long run Chelsea Piers Fitness tempo runs remained in her plan, she started cycling three to four times a week. She completed all her speed sessions, slow efforts and active recovery on the bike.
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The result of her fifth marathon attempt? Chambers shaved 10 minutes off her PB. ‘I became fast,’ she says. ‘I qualified for Boston. I couldn’t believe it.’
Of course, just spending time in the saddle won’t guarantee your fastest-ever marathon time. However, cross training on the bike could help you to avoid overuse injuries, improve your endurance and develop your speed – all of which will nudge you closer to your running goals. So, to ensure you can get the best out of your time on the bike, here are the experts’ top cycling tips for runners, as well as some key workouts to try.
on the bike
Cycling delivers minimal impact to the joints, connective tissues and muscles, making it an excellent cross training option for runners. ‘This is particularly important if you’re coming back from an injury and want to increase stress on your heart and lungs, but reduce stress on yours tendons and ligaments,’ says Todd Buckingham, lsquo;Plus, it helps to decrease the risk of overuse injuries from running.&rsquo PTSportsPRO. ‘Plus, it helps to decrease the risk of overuse injuries from running.’
Both new and experienced runners can benefit from incorporating cycling into their training plan. For new runners in particular, cross training on the bike is a great way to develop the cardiorespiratory system while the musculoskeletal system ‘catches up’.
‘Muscle adapts relatively quickly [to exercise stimulus], but the tendons and ligaments take a lot longer because they don’t have the same blood flow that muscles do,’ explains Buckingham. ‘So, if you try to progress by running too quickly, you could end up injured, which makes cycling a great activity for new runners.’
More experienced runners can use cycling to help even out muscle imbalances and become a more well-rounded athlete. ‘Cycling strengthens different muscles,’ says Chambers. ‘When you’re always running, you’re using the same muscles and you’re landing on your feet the same way. When you’re standing out of the saddle doing a hill on the bike, that is a completely different feeling to running up a hill. You’re using different muscles.’
In addition, if you’ve hit a plateau with your running pace, shifting your speed work to the bike could help you to break through to the next level. ‘I can get my heart rate to my maximum much faster on the bike than I can when running because I physically can’t sprint that fast,’ says Chambers. ‘But, on a bike, you can get your power up so fast.’
Thanks to her combined run-cycle approach to training, Chambers has found that she can push her limits in the saddle while reducing the overall impact on her body.
Buckingham has also seen his training on the bike pay off on race day. ‘A couple of years ago, during the winter, I was doing hard cycling workouts and just easy runs,’ he says. ‘Come springtime, even though I hadn’t done any running-specific workouts, I still ended up running a 5K PB just off of hard cycling training.’
What runners need to know about cycling
Just like running, cycling requires a bit of sport-specific knowledge. If you’re new to the bike, here’s what you need to know before you hop on and start spinning.
1. Make sure your bike fits you
Cycling on a bike that doesn’t fit you is akin to running in the wrong size shoes. You’re going to be uncomfortable and inefficient, and, worse, you could get injured. Before you head out on the roads, visit a bike shop to find a bike-fitting expert who will set you up for success. Likewise, if you’re using an indoor bike at the gym or at home, make sure that you adjust it first to fit your body frame.
2. Understand time versus distance
A five-mile run is not equal to a five-mile ride, because wheels travel faster than feet. When you swap cycling for running, measure your workouts in time not distance. If you run five miles in 50 minutes, for example, try to pedal for the same amount of time. Alternatively, Buckingham says that you can multiply your running distance by three to get a comparable cycling distance.
3. Give your behind a break
‘This is probably the biggest complaint I hear when people come to my class: “Sitting in the saddle for 45 minutes is awful”,’ says Chambers. You need to make sure that you’re coming out of the saddle on hills to give you body – especially your bottom – a break, she explains. If you’re unsure how to stand with proper form, check in with a trainer or cycling coach.
an exercise physiologist at
What runners need to know about cycling:
- Establish or strengthen your aerobic base
- Build endurance
- Gain speed
Best half marathon workouts for faster race times indoor bike – whichever you prefer or have available to you. Runners, especially those who are new to cycling, may find it easier to use an indoor bike for workouts so that they don’t have to contend with the elements, road conditions, traffic and other cyclists.
rate of perceived exertion Health & Injuries (RPE) scale of 1-10, with 1 being equivalent to a very relaxed effort and 10 being an all-0ut sprint. So, if you’re a runner who wants to build more power, strength and endurance with the help of some cross training, give the following cycling workouts a spin.
1. Bike workout to build a base
Why it works
During this workout, you will gradually increase the intensity of your ride while keeping the majority of it around zone 2, or your endurance zone. If you do this ride once or twice a week for a month, it will start to feel easier – this means that your heart is getting stronger and you’re setting the aerobic foundation you need for harder work.
How to do it
- Complete a 15-minute warm-up, where you start at an RPE of 2 and gradually increase to 3-4. You should feel as though you can hold a conversation while pedalling.
- Complete 25 minutes at an RPE of 4-6. At this intensity, you should be able to hold a conversation somewhat breathlessly.
- Do 5 minutes at an RPE of 6-8. Gradually increase your effort to an intensity that is challenging but sustainable for the entire 5-minute period.
- Health & Injuries.
2. Bike workout to improve your endurance
Why it works
Interval workouts, like this one on the bike, build your cardio endurance by pushing your aerobic limit. As a result, over time, your heart learns to work more efficiently at higher rates of exertion. This workout can also help you to sustain harder efforts for longer periods of time.
How to do it
- Complete a 15-minute warm-up, where you start at an RPE of 2 and gradually increase to 3-4. You should be able to carry on a conversation while pedalling.
- Begin a 22-minute progression: 2 minutes at an RPE of 5; 4 minutes at an RPE of 7; a 5-minute recovery at an RPE of 3; 2 minutes at an RPE of 5; 4 minutes at an RPE of 7; a 5-minute recovery at an RPE of 3.
- Do a 10-minute cool-down, returning to an RPE of 2.
3. Bike workout to get faster
Why it works
Published: 05 December 2024 sprint workouts, What runners need to know about cycling VO2 max. This means that when you want to push things up a notch at the end of a race, whether on your feet or on a bike, you can make it through the most extreme edge of your cardio and strength ability. It also makes hard work that bit feel easier.
How to do it
- Complete a 15-minute warm-up, where you start at an RPE of 2 and gradually increase to 3-4. During this, you should be able to hold a conversation with ease.
- Complete 6 x 90-second sprints at an RPE of 9-10. Beginner cyclists may want to start at a slightly lower RPE and build toward an all-out effort. Do 3 minutes of easy pedalling at an RPE of 2 between intervals.
- End with a 10-minute cool-down, where you gradually return to an RPE of 2.
