Running is a high-impact sport that breaks your body down with every stride. Adding cycling to your training program provides cardiovascular stimulus without the pounding. Allowing you to build aerobic fitness while giving your legs, joints, and connective tissues a break from impact. In addition, cross-training with cycling has made me a more durable and well-rounded endurance athlete.
The aerobic systems developed on the bike transfer directly to running performance. Your heart and lungs do not know whether you are running or cycling. They just know they are working at a specific intensity. In addition, a two-hour Zone 2 ride on the Colnago Y1Rs builds the same mitochondrial density and capillary networks that a two-hour easy run would. Nevertheless, but without the 15,000 foot strikes of impact that the run would deliver.
For injured runners or those returning from injury, cycling is the most effective way to maintain fitness while healing. When I have dealt with minor running injuries. I have substituted cycling for running volume and returned to running with minimal fitness loss. The ability to train through minor issues rather than taking complete rest accelerates the return to full running capacity.
I structure my cross-training by replacing one or two easy running days per week with cycling sessions of equivalent duration and intensity. The total training load remains the same. But the reduced impact allows my body to absorb more total volume without the overuse injuries that come from running every day. In addition, this approach has kept me healthy through seasons where pure runners in my training group have broken down.
Group rides at The Bike Lab also provide social training variety that keeps motivation high. Running can be a solitary activity. And the community energy of a group ride injects enthusiasm into training weeks that might otherwise feel monotonous. The friendships and competitive dynamics of group cycling have become one of the highlights of my training week.
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For more resources, visit USA Cycling.