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Old 08-09-02, 07:41 PM   #1
roadbuzz
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benefits of x-training

My training regimen consists of alternating ride days with running days. I run on recovery days. What I'm wondering is how well does running conditioning translate to on-the-bike conditioning. For example, if I did a few lactic threshold intervals (say, 90% max HR) on my runs to what extent would that benefit my lactic threshold on the bike? It seems like there would be a worthwhile cardiovascular benefit. The other thing I wonder about is recovery. Most talk about recovery seems to deal with muscular recovery (i.e. the leg muscles). Is there a similar requirement for heart/lungs?

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Old 08-13-02, 11:07 AM   #2
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Wow I am surprised no one has responded to this yet. Well really you have sports specific conditioning. Biking and running have seperate levels of conditioning. I suck ass at running but on a bike I am strong. Any conditioning I do on biking helps minutely in running and any running I do helps minutely in biking. This is my opinion and really doesn't have a scientific basis. This is just something I have realized in the past few years of exercise.

Heart lungs do require a recovery time but because of their constant use (similar to calves and abs for general muscles) their recovery time is incredibly fast. I think the only time you have to worry about this kind of recovery is if you are doing a 'split'. Morning run and afternoon bike for example.
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Old 08-13-02, 08:29 PM   #3
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i truly believe that there is mutual benefit to cross training. i also bike and run (and i eventually plan on adding swimming to my regimen so i can do a tri). i think that at the VERY LEAST, cardiovascular strength from one activity will be passed on to the others. cardiovascular strength has everything to do with the actual strength of the heart muscle. your heart isn't suddenly gonna get weaker cuz it's switching to a sport that it's not used to! your muscles may suffer, but not your heart! given that i only ride on saturdays, i KNOW that my endurance in the saddle has to be coming from my running, cuz i've been adding several miles to my 3 hour rides every week.
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Old 08-14-02, 09:06 PM   #4
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Thanks for the responses, I thought the thread was going to die without a peep. (Koffee, Nathank, Velocipedio... where are you???)

After trying it for a week, I'm developing some opinions with regard to recovery. I think the hard running intervals are using up glycogen, so I'm having trouble mustering enough steam for lactic threshold intervals on the bike. The other variable is that the running intervals have increased the running intensity quite a bit relative to what I'm used to, and it'll take some time to adapt to that.

I think what I'll try next is to dial back the intensity on the runs, except maybe one day a week, on a day before a longer, slower ride. When my legs can run handle running harder without feeling stressed, I might try working one or two intervals into a second weekly run and see what the effect is.
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Old 08-14-02, 09:17 PM   #5
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I don't respond well to running. But walking is good for me. It works different muscle groups than cycling, is less intense and helps keep my bones strong.

A few times I walked from Atlanta to Decatur, about 6 or 7 miles, to see my daughter. I also have climbed the 10 flights of stairs at my work, 4 times successively up and down, in less than 30 minutes on several occasions.

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Old 08-15-02, 10:42 AM   #6
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I can't stand running. Swimming is inconvenient. My idea of cross training is to ride the bike everyday with some hard and some easy rides and to lift weights 3 days each week.

Is weight training mixed with cycling not cross training?

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Old 08-15-02, 10:57 AM   #7
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I run during the week, with intervals once or twice a week. It has helped both my husband and I on our bikes. My husband claims the intervals have helped him out a lot on the hills. I reeeally don't like intervals, but I like being his running buddy because he's been really good about being my riding buddy.
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Old 08-15-02, 10:58 AM   #8
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Yes it is. X-Training is exercises in combination to mutually benefit. Most people refer to two cardio exercised when talking about x-training but weights works well too imo.
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Old 08-15-02, 11:25 AM   #9
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when talking about slow twitch vs fast twitch fibers, is it possible to build both up at the same time? or will one always suffer at the expense of another?
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Old 08-15-02, 12:35 PM   #10
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It is possible. But it comes down to genetics and personal ability. I don't believe that true science can be applied accross the board. If you really want to know about muscle efficiency go to a local university and volunteer for a muscle biopsy. This will tell you your ratio and the strengths of both.

If you have a large number of fast twitch you will find it easy to build and strength these and the opposite is true as well. Just keep x-training. Strength will come in both but you will eventually see what you are more meant to do. Personally I am raw power. My legs are huge and I can move very quickly for short spurts. This shows in all the sports I play and dictates the sports I play.
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Old 08-15-02, 01:49 PM   #11
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You shhould be very careful about how many days a week you do LT Intervals. Usually two days a week is the max that is recommended for this type of training so you should try to split them evenly during the week and certainly not on back to back days. This will help you to have the energy resources to handle the intervals on your bike and run days. Try throwing even one day of swimming into the mix and give your legs a rest day. Your body will appreciate it and you get to come back super strong the next day.

I participate in triathlons and when I am training I will usually do a swim on the same days as a run or bike but very seldom do a run and bike on the same day. Some days it is just a swim so that I do give my legs a rest which is needed.
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