Training & Nutrition - Recovery question

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alpinist
04-20-08, 04:58 PM
I am a marathoner that recently bought a bike. I was in the middle of training for a race in June, and I was running 30-40 miles a week, including one long run of 17 miles. I bought the bike about 2 months ago and started riding like mad in addition to the running, without thinking it would have any effect. I'd go ride 20, 30, 40 miles at a time, no problem. I had all of the cardio, all of the muscles, but the connective tissues weren't ready for it, and I got tendinitis in my lower left shin. It was agony to run or walk for a couple of weeks, and I had to take about 4 weeks off both running and riding.

I'm just about ready to start over again. Pain free, so I'm going to give it a few more days to be sure, then start over, and build up on the bike the same way I do running.

Just wondering if experienced runners & bikers and/or triathletes or dualthletes think that this is reasonable to start: Ride 5.5 miles twice a day (to and from work), and run 2.8 miles (around the lake at my local city park) every other day for the first two weeks, then add 10% a week from there...

DrSprocket
04-20-08, 08:12 PM
Do as I say, not as I do... We both probably know that when in doubt, take it easy, take it slower, be patient. Too many times we shoe horn a training program, rather than listening to our body. Your plan may be conservative, may be aggressive. Only the future will tell.
bikeriderk
04-23-08, 11:20 AM
Alpinist - I would also take a look at your position on the bike, most of the clients I deal with who have pain and injuries need position adjustments. Cleat position can also play into this with my standard recommendation being to move the cleats backward to put more of your foot over the pedal. The 10% per week rule is pretty conservative but the intensity of your riding and running is the real key to the overuse injury. 20 miles of hard riding can be a lot more stressful on the body than 50 miles of easy spinning.

I would get in some more base cycling miles to build the muscle memory and get the body ready to handle the different stresses. Keep up your intensity in the running workouts and gradually add it in to the cycling. You'll be flying in no time.

Good Riding!
Coach Kevin
www.twowheelscycling.com
www.wheeltags.com