Training & Nutrition - Cycling+Running training routine?
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I recently decided to supplement my cycling with running. I guess I jumped in too fast because I strained my achilles tendon and have been taking it easy for the past week. I was running 5-7 miles every other day or so...and my body apparently just wasn't ready for that much coming off of running ZERO miles for so long.
Now I'm worried about re-injuring myself by overtraining again...or taking it too slowly. Anyone have any experience mixing cycling and running? I was thinking like starting with 1 mile MWF, and 20+ miles Tues. and Thursday cycling (and throw in some more cycling on weekends if I get a chance). Does this seem reasonable? How fast should I increase my running mileage then? Maybe 1.5 miles after a week...then 2 miles...etc.
Just have been real depressed lately not being able to work out because of my achilles (just have been doing limited upper body stuff that I couldnt care less about). :(
I've never really done a cycling routine I admit...just ride when I can for as long as I can. Some structure to all of this would be helpful.
BTW, I'm 21, male, average height and weight, no health problems at all besides my bum achilles (which mostly feels better now).
06-12-05, 10:18 PM
I'm doing the "Couch Potato to 5K" program on http://www.coolrunning.com/engine/2/2_3/181.shtml
If you're already in pretty good cardio condition, you can jump ahead a couple weeks. In my case, I started at the beginning but advanced through the routines a little faster than they actually recommend. So my body slowly acclimated. But before you start, make sure your achilles really is better because you don't want to have to re-injure yourself and start from square one again.
I don't see any recovery days built into your proposed schedule. You still need down time.
My general workout schedule is running 3-4 miles a couple of days a week. Swim 1 mile once a week cycle, commute to work (14 miles each way) once a week and longer rides on weekends, if I have the time. I am averaging about 50-60 miles a week riding at the moment.
Stick with the 10% rule, increasing slowly especially if you are running on pavement.
06-13-05, 02:25 PM
I've tried a few different things over the years. Recently I have done a 6 week crazy approach, which I won't repeat here.
A good approach, IMHO would be:
Monday - Cycle - 35 miles (or whatever)
Tuesday- Run - 12 miles
Wednesday - off (swim*)
Thursday - Cycle - 35 miles
Friday - run - 12 miles
Saturday - off (swim*)
Sunday - off (swim*)
* swimming does not have to be anything other than just floating around a relaxing. The effects of swimming actually help recover faster (too many sources to quote). In my case, I swim my 1.5 miles using total emersion swimming which is very stress-free and casual. I don't have any time limits set for myself, but am training for my first sprint triathalon.
Thanks for the great suggestions guys. I might do some kind of composite (with built-in recovery) days. Swimming would be nice but it's just not practical for me to get to a pool : / (Oh and 12 miles running would be great but my achilles would be toast. Hopefully 12 miles in a day will come in the next few months : ) )
06-13-05, 04:42 PM
I'm an experienced runner/cyclist. And I can tell you, there's no such thing as taking it too slow. Trust me, even if you start running 2 or 3 miles every other day, you'll see some benefits, and you won't risk injury.
Running is just one of those sports where it's pretty easy to hurt yourself. Not sure why, considering we're all bi-peds, and should be able to run w/o any issues, but hey. I suggest doing something like the following; this got me in great x-training shape over the winter.
Week 1 > M=20 mins / W=30 mins / F=20 mins
Week 2 > M=30 mins / W=35 mins / F=20 mins
Week 3 > M=35 mins / W=45 mins / F=25 mins
Week 4 > M=40 mins / W=45 mins / F=30 mins
... you know. Keep bumpin' it up as you go, or do the periodization thingie with a week of rest after week 4. You know what you like better than I do. But start with really low mileage. It's not the milage itself that gets you in shape, it's the consistency.
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