Coaching FAQs

Question: Should I add running to my cycling program?
Answer: Yes, you should add in some running for Cross-Training…

Running can be a valuable addition to your cycling training, offering unique benefits that cycling alone may not fully provide. While cycling is an excellent low-impact exercise, running introduces a higher-impact, weight-bearing activity that challenges your cardiovascular system in a different way, increasing heart rate and improving aerobic capacity in ways that can complement and enhance your cycling performance.

Purpose of Running in a Cycling Program:

Cardiovascular Development: Running engages your cardiovascular system more intensely than cycling, especially during higher-intensity runs, which helps to boost your heart's ability to pump blood more efficiently. This can elevate overall aerobic fitness, supporting better endurance on the bike.
Muscle Activation & Recovery: The mechanics of running engage different muscles in the lower body—particularly in the calves, quads, and hamstrings—while cycling predominantly focuses on the quads and glutes. Running also improves joint health, as the impact helps strengthen bones and connective tissues in ways cycling does not. The higher-impact nature of running promotes bone density and strengthens the skeletal structure, which is beneficial for long-term bone health.
Mental Clarity & Recovery: Many athletes find running to be a therapeutic cross-training activity that provides a mental break from the monotony of cycling. It offers a chance to focus on different movement patterns and clears the mind, which is beneficial for overall well-being and can help avoid burnout from focusing solely on cycling.

Structuring the Run:

For athletes in a cycling program, the goal is not to replace cycling sessions but to integrate running as a supportive, cross-training activity. Aim for a steady-paced, moderate run (around 60-75% of max heart rate), which allows you to keep the intensity in a similar zone as your endurance cycling workouts. You may want to incorporate the following types of runs based on your training goals:

Easy Run: A light, conversational pace that helps to increase cardiovascular capacity without overstressing the body. This can be an active recovery day between harder cycling sessions.
Interval Run: A short session that includes intervals of higher-intensity effort (e.g., 30 seconds to 2 minutes at a faster pace) followed by rest periods. This simulates the more intense bursts seen in cycling sprints or climbs.
Longer Steady-State Run: A longer duration run at a moderate pace, which mimics endurance rides on the bike and further builds cardiovascular endurance.

When to Incorporate Running:

Running is best added during periods where you're looking to boost cardiovascular fitness without excessive strain. It's particularly helpful during recovery weeks or lighter training weeks, when you want to maintain a high level of aerobic fitness but need to reduce cycling volume. Running can also act as a "break" from cycling training, providing variety while still targeting similar fitness goals.

How to Integrate:

Frequency: 1-2 running sessions per week, depending on your cycling load and overall training plan.
Duration: Start with shorter runs (15-30 minutes) and gradually increase duration as your body adapts. Avoid long, exhaustive runs that could affect your cycling performance in subsequent sessions.
Intensity: Keep intensity moderate during most runs to avoid excessive fatigue. Focus on easy, steady-state running or interval efforts that complement your cycling goals.

Running is a great way to enhance your cardiovascular system and engage different muscle groups while giving your cycling muscles a bit of a break. It can also provide a refreshing mental reset as you switch up the training routine. Remember to listen to your body and adjust the intensity and volume as needed to ensure you're getting the most benefit without overloading your system.

Question: Should I add cycling to my running program?
Answer: Yes, you should add in some cycling for Cross-Training…

Cycling Workout for Cross-Training

Cycling can be a powerful addition to your running training, offering distinct advantages that complement and enhance your running performance. While running provides a weight-bearing, high-impact exercise, cycling offers a low-impact alternative that still challenges your cardiovascular system, allowing for endurance building and muscle activation with less risk of injury or burnout.

Purpose of Cycling in a Running Program:

Low-Impact Cardiovascular Conditioning:
Cycling is an excellent way to build cardiovascular fitness without the high-impact strain that comes with running. This low-impact nature reduces the wear and tear on your joints and muscles while still providing an effective cardiovascular workout. It’s ideal for runners looking to maintain or improve aerobic capacity without adding excessive stress, especially during periods of increased running intensity.
Muscle Recovery & Strengthening:
The mechanics of cycling recruit muscles differently than running. While running primarily engages the calves, hamstrings, and quads, cycling primarily activates the glutes, quads, and hip flexors, helping to balance muscle development across the lower body. This can improve your running posture and efficiency. Cycling also promotes recovery by gently increasing blood flow to fatigued muscles, helping to speed up muscle repair and reduce soreness, especially after long or intense running sessions.
Mental Rest & Cross-Training Variety:
Many runners find cycling to be a refreshing change of pace. It can provide a mental break from the constant focus required in running, allowing you to reset and prevent burnout. The change in movement patterns and the opportunity to enjoy different scenery can bring a new sense of excitement to your training, helping you stay motivated and engaged in the overall fitness process.
Enhanced Endurance without Excessive Fatigue:
Cycling is a great way to add volume to your training plan without overwhelming your body. Unlike running, cycling doesn’t carry the same degree of impact, which means you can sustain longer efforts without the risk of overtraining or injury. Incorporating cycling into your routine allows you to continue building endurance and stamina without overtaxing your body from long runs or multiple intense running sessions each week.
Bone Health Support:
While running is excellent for bone density due to its high-impact nature, cycling helps maintain joint mobility and engages the muscles in ways that promote bone health without the risk of impact injuries. Cycling can help stimulate the bones in the lower body, contributing to overall bone health as a complement to the weight-bearing nature of running.

Incorporating the Cycling Sessions:

For runners, cycling can serve as both a recovery and endurance-building tool. The goal isn’t to replace running but to integrate cycling as a supportive activity that complements running goals. Aim for cycling sessions that vary in intensity and duration depending on your running program and goals. Aim for 1-2 cycling sessions per week, depending on your running load and overall training plan. Incorporate cycling during lighter or recovery weeks in your running program to support cardiovascular development and prevent burnout.

Cycling can be strategically integrated into a running program when you need to:

Enhance Aerobic Capacity without Increasing Impact: Cycling can be used during peak running training periods to maintain cardiovascular fitness without adding additional impact, allowing you to stay fit without exacerbating the risk of injury.
Add Recovery and Active Rest: After tough running sessions, cycling can serve as an active recovery workout to increase blood flow, promote healing, and reduce soreness while still keeping your fitness level high.
Break Up Mental Fatigue: Cycling can be a great way to inject variety into a running program, providing a new challenge and reducing the mental fatigue that can build from running-focused training blocks.

Cycling for cross-training in a running program provides a low-impact way to improve cardiovascular fitness, engage different muscle groups, and promote recovery—all while giving your legs a break from the constant pounding of running. Incorporating cycling into your training plan enhances overall endurance and strength, supports mental recovery, and can prevent injury by balancing your physical workload. Remember to adjust intensity and frequency based on your running goals and listen to your body to ensure you're getting the most benefit from each session without overloading yourself.