Training & Nutrition - what do you do for cross training ? and how well does running assist?

I've just started reading base building for cyclists and I've read the cyclists and mountain bikers training bibles.

so I'm beginning to plan my base for next year starting in January (racing here is not until May)

so what are some of your Favorite cross training activities ?

I've never really like running much but I figured I'd give it another shot this season and see if I can learn to embrace it for the cardio aspects. also my gf runs so it's an opportunity to spend some time together and chat while hopefully building a larger base.

those that run to you find it really helped or hindered you?

I love running. My only issue is that I ramped up way too fast when I started running in a pair of badly fitted shoes. The end results was 3 months of dealing with Achilles tendinitis.
I'm just starting to get back into running very very slowly.

Some notes from my previous experience.
1) It helped my LT.
2) It helped shorter efforts.
3) I can hold a higher HR while climbing.
4) It did nothing for my long ride endurance training.
5) It is simpler and much easier for me to just go out and do.
6) More intense and easier to fit in during lunch or when I have limited time.
7) Running in the rain or snow is fun and less of a mess than riding in it.
8) There are tons of running races to do all year round.

Snowshoeing and cross country skiing is fun as well.

I used to hate running in high school. Now it is a blast.
Cycling still beats running hands down.

I love cycling doubt running will ever trump cycling for me

I've never liked running much even as a soccer player I only really like running in a game or a scrimmage not for fitness runs

I'm gonna give it a shot on my off days form cycling and for warming up before weights this season see if I can learn to like it a bit more

hoping to get some of the same benefits you've noticed.... what zones do you train when running?

Zones are different in running vs cycling. I think it has something to do with it being a weight bearing activity. At one particular perceived effort level in cycling my HR is lower than the same effort in running. In running I can maintain a higher HR for longer.

The training concepts are easily transportable between cycling and running. It is amusing how similar cycling and running training books are.
Intervals, LSD, etc.
Short fast = zone 5
Long= zone 2

I'm more worried about building up my distance and not injuring myself so I spend more time running slower in a lower zone.

1) It helped my LT.
2) It helped shorter efforts.
3) I can hold a higher HR while climbing.
4) It did nothing for my long ride endurance training.
5) It is simpler and much easier for me to just go out and do.
6) More intense and easier to fit in during lunch or when I have limited time.
7) Running in the rain or snow is fun and less of a mess than riding in it.
8) There are tons of running races to do all year round.

^ These have been my experiences as well. I'm a "smallguy" myself and am actually a better competetive runner than a cyclist, but I love doing both. Ease into it gradually at first to avoid injuries.

Running is excellent for cross training however, it opens the door to injury that one may never face on a bike. As a runner, I think you should take it easy on runs and don't gun it as if you will qualifying for Boston, get properly fitted for shoes and learn to develop good form. Also, swimming is a good form of cross training. It helps to develop a strong core (if done right) and strong lungs. After a good swim, you may be able to push yourself a bit harder on the bike without tiring out as fast.

Some notes from my previous experience.
1) It helped my LT.
2) It helped shorter efforts.
3) I can hold a higher HR while climbing.
4) It did nothing for my long ride endurance training.
5) It is simpler and much easier for me to just go out and do.
6) More intense and easier to fit in during lunch or when I have limited time.
7) Running in the rain or snow is fun and less of a mess than riding in it.
8) There are tons of running races to do all year round.


same experience for me, i also could not stand running when i was younger, now i love it

oh yeah, and my my heartrate is much higher while running too and can maintain it much higher for longer periods of time, this mornings run was 10 miles, heartrate was between 150-190, averaged 174 for the run, i could never do that on the bike. that is a little high for me, but i took a week off, it was hot, and i ran pretty hard.

The 2 sports compliment each other quite nicely.. You can get a good run in under an hour, since I have gotten older, I can run longer but at a much slower pace. I wear chopats under each knee which seems to help with knee soreness.. If I do not wear them, my knees definitely get sore..

I was able to run the LA Marathon with only 6 weeks of real run training because prior to that I was riding 300 miles a week..

I usually do running in the off-season, it's something i've come to quite enjoy. I feel it is good for your core strength, too. You can really feel your abs working during/after runs. Cycling will always be my favorite sport though, hands down.

Running is excellent for cross training however, it opens the door to injury that one may never face on a bike. As a runner, I think you should take it easy on runs and don't gun it as if you will qualifying for Boston, get properly fitted for shoes and learn to develop good form. Also, swimming is a good form of cross training. It helps to develop a strong core (if done right) and strong lungs. After a good swim, you may be able to push yourself a bit harder on the bike without tiring out as fast.


I'm gonna start out nice and easy I've had enough injuries over the years so I'll start off with a walk, run,walk routine and slowly build my running up

After getting my right knee scoped, running is off the table for me. In fact, I started riding to do something for my legs, because until I started riding my main work out was swimming. I find the two work together fine. Swimming builds upper body stamina and strength with minor gain in mass, and really works the core and stretches out the spine.
Though I will say biking seems to help swimming more than the other way around. When I jumped on the bike last year for the first time after swimming all summer and into fall, other than helping with the heart and lungs, my legs had nothing. Yet when I jumped back into the pool this summer, the leg strength built from riding was notable.
But the biggest benefit in my opinion is that it makes a good off day workout by giving your legs a rest while still giving the heart and lungs some work.

I'm gonna start out nice and easy I've had enough injuries over the years so I'll start off with a walk, run,walk routine and slowly build my running up

That is exactly what I am doing. Unfortunately, it seems that my injury is still a tad tender after two months of healing. Thus, my walk run routine is going to stay low intensity for sometime.

Running is excellent for cross training however, it opens the door to injury that one may never face on a bike. As a runner, I think you should take it easy on runs and don't gun it as if you will qualifying for Boston, get properly fitted for shoes and learn to develop good form. Also, swimming is a good form of cross training. It helps to develop a strong core (if done right) and strong lungs. After a good swim, you may be able to push yourself a bit harder on the bike without tiring out as fast.

Correct

I got into cycling as cross-training for running. Now I'm more of a cyclist. Here are my thoughts:
1. When I look at cycle training guides, everything, EVERYTHING, is familiar ground. Lactate Threshold, interval training, VO2 max, aerobic base, runners have been doing for as long as cyclists. So everything you know translates to running almost directly. Daniels' Running Formula by Jack Daniels is my favorite of the runners' training guides.

2. If you are a fit cyclist, you will be a fit runner pretty quickly, but the muscle groups are different. When I started cycling, my cardio-aerobic fitness was super, but cycling gave me sore legs anyway. It was a weird feeling that I hadn't experienced in many years. So you'll need to take it easy at first.
3. Go to a running store to get shoes. This is like going to an LBS to get a properly fitted road bike. The people at a real running store (for example, here in Boston I use Bill Rodgers Running Center) will have you walk and maybe run for them in bare feet. They'll analyze your gait and your footplant for tendencies toward over- or under-pronation. They will then pick out appropriate shoes for you to try. Having the right shoes will minimize injuries.

4. Work your way into running a little at a time. The same sort of rules apply to running as to cycling -- increase mileage by no more than about 10% a week.

5. If you live where the snow flies, try cross-country skiing.

I find running sprints really help my bike sprints. I typically add one day of that a week in February-March.

Any aerobic exercise that uses your legs will help your cycling. But what helps your cycling the most is ............................ cycling. Running will help some and give a nice change of pace. But forms of atheletic endeavor do not translate that well from one to another. Lance Armstrong, a great cyclist, ran a decent marathon. Michael Jordan, a basketball great, was a passable minor league ball player. Do you get the idea?

Also, running being both high impact and weight bearing has much higher injury rates than cycling. So if you do very much of it, the risk you are taking in injury would possibly out weigh the cross training effect. Walking at high speed up a steep incline might be better cross training. It has much less injury risk with virtually all of the benefits.

The injuries I have had from running have had absolutely no effect on my riding FWIW.

so far so goo only into my 2nd week of running but I'm feeling good

I stretch and will begin using my foam roller after each run and

excited to see what benefits this brings when I hit my peak fitness

those that run to you find it really helped or hindered you? Nothing anyone else does matters.

Your alternate training is unique to you.

In general, cross training increases training volume. In general training volume affects endurance.

In general, the intensity of cross training sessions determines whether the cross training benefits or detracts from another activity or sport.

In general you have to pay for the kind of advice I could have given you.

Rowing is a great way to crosstrain.