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| *Vultures Knob>>>Exercise Bike |
How may miles on a bike gives you the same work out as running one mile? |
I dont have time to run today and i was thinking og doing my exercise bike. I have my first high school cross country meet coming up and I have to work up to running 4 miles....right now I can only run like one so i need to work. Beware of simple conversion factors. Not amount of cycling exactly equals 4 miles of running and conversely no amount of running exactly equals 20 miles of cycling. Cycling and running use different muscles so while there is overlap in the cardiovascular training, cycling will not build the correct muscles in your legs for running. For cross training purposes, cycling can be a good way to supplement your running training. The best way to calculate the cycling workout is by time. Ride for the same amount of time with a similar heart rate. For example, if you normally run 4 miles in 40 minutes then ride for 40 minutes. If you want to be very conservative add 25% to the time and ride for 50 minutes. Cycling heart rate tends to be a little lower than running heart rate so 5 or 10 bpm lower is OK. If you don't have a heart`rate monitor then ride and try to maintain the same perceived effort as you would when running. Approximately double the distance that you would run; so 5 miles running is similar to 10 miles biking. My HS CC coach 4 miles on a stationary bike was the equivalent of 1 mile running on a treadmill. This was the rule used at several fitness competitions that had in my college. 4 miles of cycling per 1 mile of running http://ezinearticles.com/?does-a-mile-of... I'm not sure that there is an answer to this question, I use a similar method as the answer above: bike with similar effort to the effort I give when I run. My problem is that I can't bike for very long at that level of effort. Most of my cardio is running (I want to x-train more but never do) so my running muscles can endure a long time running, but my muscles get tired on the bike in just a few minutes. Or I can pedal hard for a few minutes but my heart rate gets nowhere near where it does running (my lungs can take it, my legs can't). So I don't think you can make a comparison. You have to run 4 miles to be able to run 4 miles. Crosstrain on the bike for fitness and to supplement your running, it's still a great workout. |
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