Cycling routine

[tenohfive]

Cross posted in the running thread so apologies for the duplication:

Any cyclists able to offer a bit of advice?

Injury has meant that I can't run for at least the next month. I've been advised that cycling however is fair game, I can do as much as I want. I've got a road bike which doesn't get much use currently but now I'm keen to get settled into things to try and retain my form.

My current running routine consists of 2-3 sessions a week consisting of a long run, hill reps and fartlek - with more emphasis on hills than speed (but always some speed work.)

How would I structure a cycling routine that will keep me in good shape so that I can pick up the running where I left off? I'm finding hard to translate it all across in my head - when I've been cycling before it's always been long aerobic workouts but no speed work, hill work (specifically) or any LT work.
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[anonymous-user]

tenohfive said:

Cross posted in the running thread so apologies for the duplication:

Any cyclists able to offer a bit of advice?

Injury has meant that I can't run for at least the next month. I've been advised that cycling however is fair game, I can do as much as I want. I've got a road bike which doesn't get much use currently but now I'm keen to get settled into things to try and retain my form.

My current running routine consists of 2-3 sessions a week consisting of a long run, hill reps and fartlek - with more emphasis on hills than speed (but always some speed work.)

How would I structure a cycling routine that will keep me in good shape so that I can pick up the running where I left off? I'm finding hard to translate it all across in my head - when I've been cycling before it's always been long aerobic workouts but no speed work, hill work (specifically) or any LT work.

Tricky. You will lose some form but you can aim to minimize it. Ideally you'd use a power meter but sounds like that's out of the question. So use RPE.

I'd aim to do one long slow session and two hard interval session a week, and if you can manage it, a fourth session.

Long slow: 3h, +/-1h at a pace that feels around RPE 2-3. Key here if consistency over the session - last hour needs to be the same effort as the first, which means the first will feel easy.

Intervals: you'll need some clear road for this or a hill. Try 2x2mins with 2mins reco at RPE 3-4 To warm up, then 3x3mins at RPE 5, with 1-1.5min reco between each 3min. Repeat the 3x3 once or twice if keen with 8-10 min reco between each set. Again consistency is key - the first should cover the same distance per time as the third/sixth/ninth.

Additional: 2x20mins at sub threshold, separate with 8-10m reco. As before, consistency is key - first 2 mins to be at same pace as last 2 mins so first will feel easy and last really won't!. May take a bit to work out where your 20min threshold is.

What riding won't do is attenuate your legs/hips/back to the impact stresses that running creates. Should help with cv and muscle conditioning though. Good luck though.


If your IT band is giving your st, be aware that cyclists are notorious for developing tight IT bands. Keep on the roller and continue to stretch it. I've had tight IT bands along the outer flank of the quad for as long as I can remember, and counties to run (though tight =/= painful, and I don't tend to suffer around my knees). Work specifically on strengthening your flute med and getting it firing. Have a few tips here if you think that's a fruitful path.

Edited by anonymous-user on Sunday 28th August 10:29

Edited by anonymous-user on Sunday 28th August 10:39

[tenohfive]

That's great, thanks. And yes - any tips around helping get over my IT band issues gratefully received. Stretching and rolling has been part of my daily routine for awhile now, but if the cycling aggravates things I'll have to think about incorporating some swimming too.

[anonymous-user]

This may be a bit shot-in-the-dark, but let's see.

Your ITB can become inflamed because your TFL at the top of it is overworking. The TFL is in turn overworking because your glute med isn't working. Do you have a narrow gait (ie you'd be really good at running along a tightrope)? If so, your adductors are pulling your knees and feet into your centre line and overpowering your glute med, which helps keep your feet under your hip sockets.

Exercise like clamshells can help activate the glute med (they didn't for me). A band around your knees and walking sideways in a squat position is something I found much better for activating mine. But to get it firing when running was a bit trickier.

Try doing a country & western hip hitch whilst standing. You sort of raise your leg by the rear wallet pocket about two inches. Try to get acquainted with what is going on at the top of your glute. Now when you run, try to do a hip hitch with each stride. It's not easy, and it takes quite a bit of concentration and effort. But it can work to activate your whole back line (hams, glutes, lower back) and ultimately fire your glute med at the right time.

At the same time (just to add to the fun) concentrate on widening your gait. Ankle tapping yourself is a pretty good marker that you're not widening your gait.

Finally, something that worked for me: tuck your elbows in tight to your body throughout their range of movement. Mine used to swing quite wide, which I think I was doing to balance myself. So I stopped, which seemed to force the balancing muscles in my hips to wake up and do their jobs.

[Some Gump]

OP,

Welcome to the dark side! I assume you already have strava, if not then you know what to do.

Find your nearest big hill. Ride up it. Ride down it. Ride up it again, faster. Become addicted