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| *Vultures Knob>>>Cycling |
Miles to compliment running? |
I am beginning to run about 45 to an hour a day for x country, I really want to know a good amount of "biking" that would compliment the running, without going overboard in it. That would depend upon your goals for running and cycling. It appears your main interest in running and cross country. If that is the case, you want to make sure you can continue to get in the running you need to be competitive. You may also want to run longer races (10k, 15k, half-marathon, or what ever), so you may be wanting to increase your running time. So part of the answer depends on how much time you have. If you can fit it in, I would suggest possibly three times a week for 45 minutes to an hour. You might want to go for a bike ride and follow it up with a run. Of course all of this could lead to a desire to compete in duathlons and/or triathlons. The latter would require you to get into swimming. The cross training will be good because cycling and running do emphasize different muscles. An hour is good at a 20 MPH clip. If your CC is 3 miles or so this will really help in that it is a short intense workout. The 20 MPH avg is key in that you will really be humping! that's how i got started in cycling. i was looking for a way of cross training and trying something new. that was in 1980. cycling adds a lot of bulk to your legs though. i wouldnt do it much during the season, but more in the off season. i would say 20 miles three or four days was week would be good. beware though, cycling is addicting. soon you'll find running taking a back seat. I currently run 30-40 miles/week (4-5 8.5 mile runs). I crosstrain on the bike approximately 75 miles/week (2-12.5 mile rides and 1-50 mile ride on the weekend). I hope this helps you gauge the appropriate amount of biking. Also look at swimming for crosstraining, it will help you increase lung capacity and that will help you run faster when you need it in a race. personal experience |
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