The primary allure of running or trail running undoubtedly lies in the act of running itself. However, incorporating other forms of exercise to aid progress, a strategy known as cross-training, can be highly beneficial. Specifically, cycling or using a home trainer offers an excellent avenue to boost endurance and strength. This approach also allows for an increase in training load while concurrently minimizing the risk of injury. Therefore, it is entirely feasible to enhance running performance through cycling.
Contrary to a longstanding belief, integrating cycling into a runner’s training regimen can be advantageous. There was a misconception that cycling worked different muscles, led to fatigue, or, worse, developed larger thigh muscles that could impede running performance. However, recent insights suggest that cycling can complement running by building cardiovascular strength and muscular endurance without the high impact stress of continuous running. This can lead to improved overall athletic performance and a reduction in the likelihood of overuse injuries.
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Improving in running through cycling
The benefits of cross-training in running and cycling
High-level trail runners are debunking the myth that cycling and running are incompatible. For instance, Julien Chorier honed his skills by completing an IronMan, François Dhaene regularly cycles through Beaufort’s roads, and Guillaume Adam Guillaume Adam rides his bike to the office every day 😉. These examples underscore a growing trend among runners who are incorporating cycling into their training to achieve their goals.
However, there remains a significant gap in understanding how to effectively cross-train with cycling. Questions abound: What specific cycling sessions are most beneficial? For what duration and at what intensity should these sessions be conducted?
To address these queries, today’s discussion is dedicated to exploring the intricacies of cycling training for runners. We aim to provide insights into how cycling can be leveraged to enhance running performance.
Up to 50% of training load
The primary advantage of incorporating cycling as a form of cross-training is to introduce diversity into the training regimen and alleviate strain on the joints by engaging in a non-weight-bearing sport. When pursuing a running goal that may be some distance away, it is possible to allocate nearly 50% of the training load to other sports. However, as one progresses into the specific preparation phase for a running objective, it becomes optimal to complete at least 75% of the training load through running itself.
Building endurance through cycling
The foremost advantage of cycling lies in its capacity to enhance endurance. Although it is indeed feasible to cultivate endurance through running, especially for shorter distances, when preparing for an arduous race such as an Ultra-Trail, embarking on an extended 5 to 6-hour bike ride offers the added benefit of preserving joint health by minimizing impact.
This approach facilitates the accumulation of a substantial training load while simultaneously reducing the risk of injuries. Furthermore, during an extended cycling session, you have the opportunity to refine your nutrition strategy and acclimate your body to sustained effort, making it a valuable component of comprehensive endurance training.
Developing strength through cycling
Cycling offers a valuable means to develop strength, with two primary methods to focus on:
- Max Strength: In the initial phase, max strength can be your target. This involves executing sprints starting from nearly a standstill while utilizing a very high gear. These exercises closely mirror the speed work typically integrated at the outset of a cycling training program, akin to preparation for a running race. For optimal results, it is advisable to perform these strength-building efforts while seated on the bike. This position allows you to harness your body weight, increasing pedal pressure and effectively enhancing the strength of your leg muscles.
- Strength Endurance: The second approach emphasizes strength endurance, characterized by extended repetitions at a lower intensity while maintaining a significant gear ratio. For instance, this might involve completing repetitions of 5 to 15 minutes at 75-80% of your heart rate, with a pedal cadence of 50-60 RPM. Ideally, these exercises should be conducted on hilly terrain, but they are equally effective on flat terrain or when utilizing a home trainer. Strength endurance training contributes to improved performance on uphill sections during your trail runs and enhances muscular endurance, particularly towards the end of your races. To add variety and engagement to your training, consider practicing one-legged pedaling during strength endurance sessions—a valuable technique to combat monotony, especially when training on a home trainer.
Recovering from running sessions using cycling
The final advantage of cycling is its positive impact on muscular recovery. Cycling is a non-weight-bearing sport and, unlike running, it spares your body from the trauma caused by high-impact forces. By engaging in a ‘leisurely’ ride lasting anywhere from 45 minutes to 1 hour and 30 minutes at a very low intensity, you gently stimulate blood circulation, which plays a pivotal role in the recovery of fatigued leg muscles. These recovery rides are most effective when scheduled following long runs or intense workouts.
If the objective of your ride is dedicated recovery, it is often advisable to undertake it solo. Riding with companions can inadvertently lead to pushing harder or succumbing to the friendly challenges of fellow riders, even during rides intended to be easy 😉
Incorporating cycling into running training
There are compelling reasons to integrate cycling into your running training routine. For high-intensity workouts like MAS (Maximum Aerobic Speed) or Threshold training, it is advisable to perform them through running to specifically target fast-paced movements. These running sessions contribute to enhancing your running economy, improving the efficiency of your stride. However, it is essential to maintain a balance by including some dedicated running sessions 😉
To cater to the needs of runners, we have updated the RunMotion Coach app, now incorporating cycling into your preparation for your primary running or trail running objectives.
This integration applies to both road cycling and home trainers. Naturally, during the winter months, a home trainer becomes the preferred option, especially if you reside in a non-tropical climate.
With these tools at your disposal, you have a comprehensive approach to improving your running performance through cycling. Additionally, you may consider visiting a bike shop for expert bike adjustments or even opt for a posture analysis to further enhance your training experience. Happy training!