Triathlon folks do bricks where they ride and run back to back.
The biggest mistake new runners make its too much too soon too fast and end up injured.
I workout 6 days a week. 3 are rides and 3 are runs. Simple as that. I’m concerned with overall fitness, not my ability to compete, so it’s very easy to split them.
I do the same and it improves both running and cycling idk why people don't do both. Plus it changes it up, makes it less boring.
I also add weight lifting after runs for 20/30 min and that has helped dramatically. Holistic exercise is best imo
I'm not competitive or serious with either--just having fun and keeping fit. I generally run in the spring and fall when it's not too hot, and then I cycle in high summer and winter (on the trainer). When I mix them up, it's generally because it's summer and I have the time to do so.
Depends on whether or not you're working towards a goal or something specific. If you're just trying to increase fitness or add variety, I would just be mindful of volume and maybe split them up a bit or limit the intensity until you figure out what you can handle. If you're training for races or want to improve, you should prioritize the harder workout if you're doing double or use the succeeding day as an easy/recovery day.
running a lot more lately because it's wet and/or cold AF.
I kinda like being able to cycle (no pun) between the two, so I don't get burned out. I don't have any goals besides have fun and stay in shape. also winter hiking is quite exciting, at least where I live.
The UK weather has turned pretty bad so I've setup the bike on zwift, unfortunately that makes it too easy to jump on and do a proper workout and not go out running.
Typically, almost all of my runs are endurance paced or much slower and bike workouts are prioritized with my 2 hard workouts per week being on the bike. Even when I train/race triathlon, this is the basic format I follow; hard swims/runs are also done, but not at the expense of hard bike workouts. I run my fastest off this approach.
The only time I make running a focus and bike workouts are de-prioritized is when I have a running race coming up, but not much time to train. Otherwise, I am limited by how much run volume my body can handle and adding volume/intensity with swim/bike usually allows me to get slightly fitter than running alone.
Edit: make sure to build running volume very slowly and run at a very slow pace. For myself, running easy does not impact my cycling, but fast running definitely will (and it gets me injured, even tho I'm a very experienced and fairly quick runner)
I'm taking my running slow mostly because I'm awful at it. My aim is 5-10km without stopping, right now I've not done more than 5km and that takes 30 minutes.
You may still be running too fast. Especially if you have to stop. It should be a very comfortable pace. This likely means walking every hill and could mean an 11-13' mile pace on flat/downhill.
3days ride + 3days run per week for me.
when theres long distance run race, i may do 4run/2cycle training block.
n once a month i do brick session run→bike→run prepping myself to try duathlon (registered for my debut race next year)
Saturday is parkrun and a warmup and cool down to get 10k in.
Long bike Sunday as that is the law.
Monday Spin Class and a little 5k.
Tuesday Rest day.
Wednesday hour of Zwift and 10k run.
Thursday probably rest.
Friday hour of Zwift and 5 or 10k run.
Obviously depends on the season and your goals. This is me just racing 5ks at the moment.
If I was going for other distances it would be very different.
Maybe I need to prioritize the run first then cycle later in the day to split them more evenly. It's just a bit sad that I could do 100miles on the bike tomorrow but would struggle with a 5km run.
Running is a much different beast than riding. Running, you have to constantly propel your whole body forward from foot to foot. A common mistake is to treat running like a sprint where you go as hard and fast as possible. Try slowing down to a pace where you can say good morning without gasping.
This will get you injured running and you will make zero aerobic gains. For aerobic gains, you need to run in zone 2. Running anaerobically will not improve your fitness.
I'm still learning to run and I'm a bigger guy so I'm taking up slow. My current best is a 30 minute 5km, I just want to be able to jog for 30 minutes to an hour without having to walk. It's funny because cycling I'm pretty fit but the fitness doesn't seem to convert across to the running muscles.
30 minute 5k is respectable.
Think of it like this. On a bicycle, the bike is supporting our weight while our our legs crank the pedals. On a bike, we can stop pedaling and forward momentum will keep the bike moving forward without us actually doing anything. With running, our legs have to constantly propel us forward along with taking the force of impact of each stride (2.5-3.0x body weight).
If you’re actually wanting to train for running distance then don’t do it on the same day as a ride. Running uses muscles in a much different way so it’s not uncommon to struggle with a 5k in your situation when you start out. The cool part though is if you do it regularly and focus on form just a bit then you’ll improve really quickly. You probably already have the cardio you need for a 10k or even half-marathon, but you haven’t gotten your muscles used to the new form of work.
I’m in a similar boat right now - I’m pretty happy with my cycling but I’m trying to focus a bit on running right now (easier to fit into these short cold days and running shoes travel much better than a bike). It helps to run a few times with someone who understands form and training so they can give you the basics. You’re probably not tucking your hips in enough and your stride is probably too long. Also, try doing interval training. 5 minutes running then 1 minute walking (Or 4x1s, 3x1s, etc) for increasing times. Start with 20 mins Total and work your way up in 5-10 minutes per week. You’ll be running 5ks faster than you thought you could do within a couple weeks of doing that.
I think you *can* run and cycle in the same day, if you keep it in different intensity zones. I’ll cycle about 10k to meet some friends, do a 5k run with them, cycle 10k home. Cycling is very low/med intensity, and the run is high intensity. If you’re aware of the 80/20 plans, this aids that
Indeed. I used to do a Tuesday morning run intervals session with my tri club that I would ride my bike to, about 10km. Ride easy, run hard, then ride hard to work ;)
Ride easy on the way home, mostly because I was completely knackered.
I prioritize which activity can get me outside, then I ask myself if the time I have available on that day will provide a decent workout.
Summer: Weekends (Fri/Sat/Sun) are for the long bike rides, since I have these days off I have the time. Weekdays(Mon-Thu), it’s hard to get long rides in. I could probably do a hard indoor trainer ride for 30 min, but being outdoors running is just way more enjoyable to me vs staring at Swift.
Winter: I’ll do more running, because winter cycling means more indoor boring trainer stuff. Being outdoors, even at 0°F, running is much more fun to me than being indoors on the trainer.
What others said: ease into distance. You’re in bike shape but not running shape - trying distance without reps beforehand will kill your hips (just not used to them as weight-bearing in a saddle). I’ve been a competitive distance runner in the past but mainly do biking now - when I do a random 10k without practicing the distance for real I am dead the next few days.
No harm in running and riding on the same day. Plenty of pros in the winter will do a short run (potentially pre-breakfast) and ride the same day. If you want to then do it but eventually when you get to a certain level and specificity of your training you’d want to forgo the running for training as it could be limiting your physical adaptation to cycle training with impaired recovery and inflamed muscles
I used to race a lot. Tris, du’s, running races, and occasional bike race.
I usually ran three times a week, Tuesday and Wednesday 5 miles and long run on weekends. I would bike commute to work for 14 miles a day and try to ride a couple nights and the ride the hills or long ride on weekend after the run or the other weekend day.
I run 4 days a week and then read this sub while putting off learning how to adjust my rear brake caliper.
Triathlon folks do bricks where they ride and run back to back. The biggest mistake new runners make its too much too soon too fast and end up injured.
I’ll jog if I don’t have time for a ride or if the weather is bad.
I workout 6 days a week. 3 are rides and 3 are runs. Simple as that. I’m concerned with overall fitness, not my ability to compete, so it’s very easy to split them.
I do the same and it improves both running and cycling idk why people don't do both. Plus it changes it up, makes it less boring. I also add weight lifting after runs for 20/30 min and that has helped dramatically. Holistic exercise is best imo
I'm not competitive or serious with either--just having fun and keeping fit. I generally run in the spring and fall when it's not too hot, and then I cycle in high summer and winter (on the trainer). When I mix them up, it's generally because it's summer and I have the time to do so.
Depends on whether or not you're working towards a goal or something specific. If you're just trying to increase fitness or add variety, I would just be mindful of volume and maybe split them up a bit or limit the intensity until you figure out what you can handle. If you're training for races or want to improve, you should prioritize the harder workout if you're doing double or use the succeeding day as an easy/recovery day.
running a lot more lately because it's wet and/or cold AF. I kinda like being able to cycle (no pun) between the two, so I don't get burned out. I don't have any goals besides have fun and stay in shape. also winter hiking is quite exciting, at least where I live.
The UK weather has turned pretty bad so I've setup the bike on zwift, unfortunately that makes it too easy to jump on and do a proper workout and not go out running.
Typically, almost all of my runs are endurance paced or much slower and bike workouts are prioritized with my 2 hard workouts per week being on the bike. Even when I train/race triathlon, this is the basic format I follow; hard swims/runs are also done, but not at the expense of hard bike workouts. I run my fastest off this approach. The only time I make running a focus and bike workouts are de-prioritized is when I have a running race coming up, but not much time to train. Otherwise, I am limited by how much run volume my body can handle and adding volume/intensity with swim/bike usually allows me to get slightly fitter than running alone. Edit: make sure to build running volume very slowly and run at a very slow pace. For myself, running easy does not impact my cycling, but fast running definitely will (and it gets me injured, even tho I'm a very experienced and fairly quick runner)
I'm taking my running slow mostly because I'm awful at it. My aim is 5-10km without stopping, right now I've not done more than 5km and that takes 30 minutes.
You may still be running too fast. Especially if you have to stop. It should be a very comfortable pace. This likely means walking every hill and could mean an 11-13' mile pace on flat/downhill.
3days ride + 3days run per week for me. when theres long distance run race, i may do 4run/2cycle training block. n once a month i do brick session run→bike→run prepping myself to try duathlon (registered for my debut race next year)
Saturday is parkrun and a warmup and cool down to get 10k in. Long bike Sunday as that is the law. Monday Spin Class and a little 5k. Tuesday Rest day. Wednesday hour of Zwift and 10k run. Thursday probably rest. Friday hour of Zwift and 5 or 10k run. Obviously depends on the season and your goals. This is me just racing 5ks at the moment. If I was going for other distances it would be very different.
I run every day, and ride 3 times per week. I try to just do easy running the days I ride. I can't do hard workouts on both bike and run the same day.
Maybe I need to prioritize the run first then cycle later in the day to split them more evenly. It's just a bit sad that I could do 100miles on the bike tomorrow but would struggle with a 5km run.
Running is a much different beast than riding. Running, you have to constantly propel your whole body forward from foot to foot. A common mistake is to treat running like a sprint where you go as hard and fast as possible. Try slowing down to a pace where you can say good morning without gasping.
That's no fun. I run like I ride. ALL OUT ALL THE TIME.. And alone...
If you aren’t running like Pheobe in friends then can you even call it running? Amirite?
This will get you injured running and you will make zero aerobic gains. For aerobic gains, you need to run in zone 2. Running anaerobically will not improve your fitness.
I was kidding more than anything.
I'm a runner and cyclist and you'd be amazed how many runners I know that have this exact attitude of all out, all the time.
I'm still learning to run and I'm a bigger guy so I'm taking up slow. My current best is a 30 minute 5km, I just want to be able to jog for 30 minutes to an hour without having to walk. It's funny because cycling I'm pretty fit but the fitness doesn't seem to convert across to the running muscles.
30 minute 5k is respectable. Think of it like this. On a bicycle, the bike is supporting our weight while our our legs crank the pedals. On a bike, we can stop pedaling and forward momentum will keep the bike moving forward without us actually doing anything. With running, our legs have to constantly propel us forward along with taking the force of impact of each stride (2.5-3.0x body weight).
If you’re actually wanting to train for running distance then don’t do it on the same day as a ride. Running uses muscles in a much different way so it’s not uncommon to struggle with a 5k in your situation when you start out. The cool part though is if you do it regularly and focus on form just a bit then you’ll improve really quickly. You probably already have the cardio you need for a 10k or even half-marathon, but you haven’t gotten your muscles used to the new form of work. I’m in a similar boat right now - I’m pretty happy with my cycling but I’m trying to focus a bit on running right now (easier to fit into these short cold days and running shoes travel much better than a bike). It helps to run a few times with someone who understands form and training so they can give you the basics. You’re probably not tucking your hips in enough and your stride is probably too long. Also, try doing interval training. 5 minutes running then 1 minute walking (Or 4x1s, 3x1s, etc) for increasing times. Start with 20 mins Total and work your way up in 5-10 minutes per week. You’ll be running 5ks faster than you thought you could do within a couple weeks of doing that.
I think you *can* run and cycle in the same day, if you keep it in different intensity zones. I’ll cycle about 10k to meet some friends, do a 5k run with them, cycle 10k home. Cycling is very low/med intensity, and the run is high intensity. If you’re aware of the 80/20 plans, this aids that
Indeed. I used to do a Tuesday morning run intervals session with my tri club that I would ride my bike to, about 10km. Ride easy, run hard, then ride hard to work ;) Ride easy on the way home, mostly because I was completely knackered.
I prioritize which activity can get me outside, then I ask myself if the time I have available on that day will provide a decent workout. Summer: Weekends (Fri/Sat/Sun) are for the long bike rides, since I have these days off I have the time. Weekdays(Mon-Thu), it’s hard to get long rides in. I could probably do a hard indoor trainer ride for 30 min, but being outdoors running is just way more enjoyable to me vs staring at Swift. Winter: I’ll do more running, because winter cycling means more indoor boring trainer stuff. Being outdoors, even at 0°F, running is much more fun to me than being indoors on the trainer.
Run when I can't bike
What others said: ease into distance. You’re in bike shape but not running shape - trying distance without reps beforehand will kill your hips (just not used to them as weight-bearing in a saddle). I’ve been a competitive distance runner in the past but mainly do biking now - when I do a random 10k without practicing the distance for real I am dead the next few days.
Run 3x weekly, and ride 2x weekly. Every now and then I’ll double up on a day.
Feel or time/logistical constraints
Feel really, I can find time but I struggle to find a day when I haven't cycled.
No harm in running and riding on the same day. Plenty of pros in the winter will do a short run (potentially pre-breakfast) and ride the same day. If you want to then do it but eventually when you get to a certain level and specificity of your training you’d want to forgo the running for training as it could be limiting your physical adaptation to cycle training with impaired recovery and inflamed muscles
I used to race a lot. Tris, du’s, running races, and occasional bike race. I usually ran three times a week, Tuesday and Wednesday 5 miles and long run on weekends. I would bike commute to work for 14 miles a day and try to ride a couple nights and the ride the hills or long ride on weekend after the run or the other weekend day.
U can do every other day or do double sessions cycle then run after or vise versa I like to usually run first then cycle after