Cycling to cross train for running - fitness requirements?

ChrisSA

I'm a runner, and I cycle to cross train. Up to now I've just been going out and about on the bike. However I'd like to improve my cycling ability. I didn't get into the London Marathon next year, so I'm also looking at doing some novice duathlons.

I can probably commit to only 2 sessions a week on the bike. I know that running and cycling fitness is different, so do I need to start from scratch on the bike with base building, or can I assume that my running fitness is enough to build upon?

If it's good to build upon then I assume it's initially a case of mile building - which is what I'd call 'junk miles' as they're not quality workouts.

Failing that what are your suggestions, and is there anyone else here in the same boat?

My running MHR is 221, and cycling is 195. It's been a few weeks since I measured my RHR though last time it was about 48. 10k PB is 53 minutes, and Half-marathon is a shade over 2 hours.

Cheers

furrag

If you want to compete in duathlons, you'll be needing to do more than 2 sessions on the bike per week. If you want to participate to a reasonable standard though, I would say 2 sessions is fine, though I'd recommend you get the base miles in before putting speedwork through your legs.

When I came to cycling earlier in the year, my running fitness wasn't enough. It took me a while to build up the miles, and even then it was very inconsistent, going from 20 miles one week to 90 the next. I was on the brink of injury with lots of niggles, but began riding more consistently and putting in the base has helped me stay injury free and see huge gains in my running, with minimal loss in my running.

I wouldn't say that building miles up is junk mileage or non-efficient. I shaved 36 seconds off of a 5k PB just by running 6 weeks of easy miles/base building! Think of it - whether running or cycling - as a good time to practice technique and form, while working aerobically. Your body will appreciate the extra efficiency you find, especially when it comes to doing the quality workouts later.

As for transferring fitness, running will do nothing for your cycling, however, cycling is a well-recommended form of cross-training for running. To demonstrate this in July I ran an 18:58 5k - a new PB. I was running 35-40 miles per week at the peak, but after that came crashing down to sub-20 miles as I fell in love with cycling! If you look below at my running/cycling training miles, I've highlighted on the 11th September I ran a 5k PB of 18:55, and then on Saturday ran a 19:03 having only ran 18 miles in 3 weeks. The fitness loss is extremely small. If you can squeeze another bike session or two in, try to!



Finally, you can work on building base miles up over the winter. The Flammerouge website discusses winter training on the right hand side under "Preparation".

http://www.flammerouge.je/content/3_fac ... covery.htm