Training to Race: Faster, Stronger, Awesomer

Aug 06, 2013 at 01:39 AM

i have been dreading writing this post. but here goes.

in a few weeks from now i am going to without bike. for a long time.

i am under no illusions that i am going to be come back as anything but a slow chubalub; however, i would like to minimize my rotundness and whilst away maintain some semblance of fitness. practically speaking (and this is the bit i am dreading), that means running.

i realize that running is not going to be any good for anaerobic / sprint development, but at the least i hope to maintain aerobic fitness.

so my question is, does anyone have any pointers or suggestions of articles that talk about running for cyclists... specifics to focus on so that the shock when i eventually get back in the saddle isn't too severe?

i am thinking that perhaps a year is too long a time to even try and tie the two together: perhaps i should just bite the bullet and be an annoying runner for 12 months and come back and knowingly jog in the cycle lane at prospect like some kind of self-entitled fool in short-shorts.

Jules

Aug 06, 2013 at 01:56 AM

Just run. Have fun, don't fret. When you get back you can have fun training and at the end of the season you'll be about where you are now - maybe faster, maybe a tick slower - but much happier for the trip.

There are lots of other reasons people get off their bikes for a year (or more) at a time and we'll all run into them sooner or later.

The real win is having a bike to ride when you get back, and not wasting ONE MOMENT of your life fretting about "performance" whilst traveling the globe having the adventure of a lifetime. THAT would be a shame.

IMHO, of course.

Marc Bertucco

Aug 06, 2013 at 02:18 AM

I agree with Jules in that you should just have fun and keep your motor from getting too much gunk in it. I think though, when you do come back to training and racing, you need to be realistic about your expectations.

I basically took a year off of racing and training completely about 5 years back, my last year of nursing school, and well...it took a lot longer to get back into racing shape than I expected. A LOT longer.

Phil Maronilla

Aug 06, 2013 at 03:03 AM

Whatever @ Mark.. Im still jealous of your trip. But we will be here right where you left us when you come back.

Marc Bertucco

Aug 06, 2013 at 04:46 AM

Mark, to answer your question, now, a little more specifically, I would approach running with caution. That is to say, that, most likely, your aerobic/anaerobic capabilities are likely ahead of what your legs and body can handle running wise.

I've done running races with very little running training, and they always end in the same way. A miserable pile of ouchyness for days after the race. So key is going to be building your body up to handle the running specific stressors, GRADUALLY.

You might also consider incorporating in-line skates to your routine. Although, the skates definitely are not for light travelers, the action of skating is a little closer to the muscles used for biking. And you don't have to worry about the trauma of all the pounding running does to your body.

Mark Clifford

Aug 06, 2013 at 11:49 AM

thanks guys.

naturally, enjoyment will be top of my agenda. but i want to stay relatively fit in order to stay sane; and if there were a way to do that whilst easing my "return", then i'd be keen to pursue it.

interesting point about skating, marc. a quick search for "in-line skating" brought me to this picture. erm, do these guys remind you of anyone?

skating.jpg

eragot

Aug 06, 2013 at 12:04 PM

My suggestion - explore everything you can on foot. Walk, walk fast, hike, climb, etc... Treat the places you visit as in some way workouts. Sure, you're not running or being as efficient in your workout, but you're seeing sights you'd ordinarily miss because you're not on foot.

Basically, every place you visit is an opportunity to walk around - a lot.

Other than that, I'd just enjoy the hell out of the trip. Stay active and you'll be fine.

Marc Bertucco

Aug 06, 2013 at 12:10 PM

FWIW, back in the mid to late 1990s, big criteriums would often share event venue/dates with big inline skating events. In fact, the US PRO Crit Championship weekend when held in Downer's Grove, IL, was also host of the Inline skating championships. One day, they even had a short sprint event, Cyclist vs Inline skater. Kind of a hoot.

mugwump

Aug 06, 2013 at 02:04 PM

I'm with Ragot on the travel by foot business. Granted, most of my travel in America has allowed me to bring a bike, but when you dont' have a job and you want to explore a place, it's easy to walk six to ten miles a day.

And you can always rent a bike now and again, though the problem becomes one of gear and how much stuff you're going to be lugging around.

Bruce van-Schalkwyk

Aug 06, 2013 at 02:04 PM

I'll be getting back to running once the fall gets here and I ease up off the bike training a bit. When I first started, I googled 'how to start running' and found great tips about starting slowly, running two blocks, walking one, running two, etc, in an attempt to avoid injury and not strain anything too quickly.

Also, I'd suggest checking youtube for core workout programs. There are some excellent 20 minute videos (I've never gotten through more than 11 minutes without quitting, they're so damned hard).

And dare I suggest, stretching. Off the bike means plenty of time to become limber.

This is all advice for me, really. . .

mugwump

Aug 06, 2013 at 02:07 PM

Bruce van-Schalkwyk said:

I'll be getting back to running once the fall gets here and I ease up off the bike training a bit. When I first started, I googled 'how to start running' and found great tips about starting slowly, running two blocks, walking one, running two, etc, in an attempt to avoid injury and not strain anything too quickly.

Also, I'd suggest checking youtube for core workout programs. There are some excellent 20 minute videos (I've never gotten through more than 11 minutes without quitting, they're so damned hard).

And dare I suggest, stretching. Off the bike means plenty of time to become limber.
This is all advice for me, really. . .

My re-introduction to running every year is the same. 5 minutes walk, 5 minutes run, 5 minutes walk. Do that twice with at least a day of rest in between. Then, the next week, expand the run to 10 minutes. And then 15 the next. It takes almost three months to get to an hour's run. But I haven't had running injuries from leg stress since adopting it.

Jules

Aug 06, 2013 at 02:25 PM

Just enjoy your year... the bike will always be there. Stay active (which won't be hard with all the travel)

If you come back in the fall of 2014 you'll have all the time in the world to be back on form for the spring of 2015

Craig Zolan

Aug 06, 2013 at 02:58 PM

mugwump said:

Bruce van-Schalkwyk said:

I'll be getting back to running once the fall gets here and I ease up off the bike training a bit. When I first started, I googled 'how to start running' and found great tips about starting slowly, running two blocks, walking one, running two, etc, in an attempt to avoid injury and not strain anything too quickly.

Also, I'd suggest checking youtube for core workout programs. There are some excellent 20 minute videos (I've never gotten through more than 11 minutes without quitting, they're so damned hard).

And dare I suggest, stretching. Off the bike means plenty of time to become limber.
This is all advice for me, really. . .

My re-introduction to running every year is the same. 5 minutes walk, 5 minutes run, 5 minutes walk. Do that twice with at least a day of rest in between. Then, the next week, expand the run to 10 minutes. And then 15 the next. It takes almost three months to get to an hour's run. But I haven't had running injuries from leg stress since adopting it.

I've run the last two Sundays and have found a great way to be reintroduced to running - take your 7 year old along with you. We've done 2.5 and 2.9 mile runs. I don't think we'll go much longer than that but hopefully a little faster as time progresses. The kid forces you to go slow and there are plenty of walking stints along the way. And running with your child is just so much fun.

Jeffrey White

Aug 10, 2013 at 02:45 AM

Running is without a doubt the best way to see a city. And all you need is a pair of shoes, so it's perfect for travel. My only advice would be to start running immediately. Start short and slow and build up in tiny increments. After a few months you should be able to do ten miles once or twice a week, no problem. Injury is by far your largest concern.

twoyacks

Aug 11, 2013 at 11:01 AM

Victor Conte has a website where he is selling these two products:

http://www.snac.com/shop/ped-performance-energy-drink-new/

http://www.snac.com/shop/hypoxygen-the-oxygenation-enhancement-support-formula-new/

I don't even know what to say....

Jules

Aug 12, 2013 at 10:00 PM

I wanted to post this as warning to everyone who is thinking about Glory in 2014. This is a cut & paste from my Strava account which logs volume.

DO NOT BE THIS (me) DUMBASS AND INJURE YOURSELF OVERTRAINING

- Beyonde Here Lye Dragons -

Hopefully the mandatory time off the bike after my attack of stupid is clear...

Dumbass.png

twoyacks

Aug 13, 2013 at 12:17 PM

I have a similar graph pattern....3 hour rides every saturday last winter...in the hills....and it was cold every weekend last winter. Computrainer smash sessions twice a week and roller rides in between. Not much stretching and zero weight training = chondomalacia. This winter = stretching, easier rides, some fixed gear, weight training and more recovery days.

Brendan Rigby

Aug 13, 2013 at 01:26 PM

it's dangerously easy to hurt yourself. i did a not particularly long but not short 55 miles on sunday. past month or so i've been keeping it under 20 miles. my knees and the muscles/tendons immediately surrounding the big ol' joint were really uncomfortable yesterday. from this i learn: be gentle with distance/effort increases!

mugwump

Aug 13, 2013 at 02:13 PM

Brendan,

Ice! 20 minutes on, a few hours off. Repeat.

Jules

Aug 13, 2013 at 02:17 PM

mugwump said:

Brendan,
Ice! 20 minutes on, a few hours off. Repeat.

20 is probably a bit too much - it's easy to frostburn/bite the skin over a joint.

JohnMalcolmson

Aug 13, 2013 at 03:12 PM

@Brendan, something sounds a little off to me, unless you were doing ballistic hill repeats (like Whitey's attack on Alpine Sunday). Have you tried Speedplays? I haven't had any knee pain since I moved to them... also points to seat too low, but you've had bike fit yes?

mugwump

Aug 13, 2013 at 03:23 PM

@John,

@Brendan's problem might be me. He didn't realize I was cracking the whip until it was too late. of course, he now has a KoM on Strava, one I'm hoping to take away with my next upload.

Brendan Rigby

Aug 13, 2013 at 04:22 PM

hahah yes JP, that KOM confused me. (a) i have no idea where it was (b) i don't think i crested any hills before you so i figured it was either strava error or you weren't using strava (c) shouldn't the KOM have gone to that deer we saw?

john: thanks for the suggestions; i do use speedplays and i did have a bike fit recently. perhaps i was exaggerating: it wasn't "pain" so much as "waaaaah, I'm a tendon/muscle whose fibers have been destroyed by your 200% increase in time spent using me. kindly rest and let me repair myself, MC Hammer!" more ache/soreness than sharp pain or inability to flex certain ways. they felt like my arms did after moving, or like a stoned emo kid does all the time: hypersensitive to touch and reluctant to move.

twoyacks

Aug 13, 2013 at 05:13 PM

Brendan it is all my fault...who knew voo doo dolls actually work ??? I even have you dressed all corporate ....

image.jpg

JohnMalcolmson

Aug 13, 2013 at 05:34 PM

@BrendanJP Oh phew, I had this mental image of Brendan trying to push his patella back into, place; "CLICK, aaah there that did it". And all the time it was just Yacks having a little fun with dark magic.