The Impact Of Running On Cycling | Is Running Good For Bike Riding?

The Impact Of Running On Cycling | Is Running Good For Bike Riding?


(upbeat music) – Cycling is a non-weightbearing sport with little or no impact, whereas running is a weightbearing sport that actually has impact on every stride. As much as five to seven
times your body weight. So is there any way in
which these two sports can complement each other? – Well clearly as
triathletes we can’t escape the need to do both. Now having spent quite a
bit of time around cyclists, I know that they particularly
dislike the idea of running because of the effects
it has on their cycling. So today we thought we’d
take a closer look at this and explore the impact of
running on our cycling. (upbeat music) – Running can actually help
your cycling and admittedly it’s a different movement
but you’re still going to be using one leg at a time and working your cardiovascular system. And on top of that there
are quite a few other pros which we’re going to cover. – Now compared to cycling, running creates a far greater load on
our cardiovascular system for any given period of time. So in simplest terms if
we’re running for an hour, it’s gonna cause an awful lot more stress on our CV system than
riding for that same period. So essentially we get fitter
quicker when we’re running. – Running is time efficient. Simply put, you get
good bang for your buck for a short period of time. So say you don’t have
much time or you haven’t got your bike, all you need
is a pair of trainers and you can go out for a run and
get a really intense workout. And if you’re traveling it’s
also really great ’cause you just need to pack your trainers. Several recent studies
have shown that cyclists actually have lower bone
density than the control group, or the general public who
don’t do any exercise which is pretty shocking findings
and probably something you don’t really want to know. – Yeah, but it isn’t all
bad news thankfully because it’s been shown that cyclists
who supplement their cycling with running have a lower
bone degradation over time and this just lessens the
chances of broken bones, stress fractures or any
other health-related problems associated with low bone density. – Everyday skills such as
balance and proprioception aren’t necessarily utilized
that much on the bike. When it comes to running
they suddenly are, and especially when it comes to off-road. – Now running helps develop
these balance skills through our feet, our ankles,
our knees and our hips. And in particular it
improves our reaction times as we move across
different types of terrain. And these improvements in our
balance and proprioception can really have an effect
on our handling skills particularly on the bike. So for many athletes solely
riding a bike can cause them to have a lack of engagement
in certain muscle groups and for lots of others it’s
simply a lack of core strength that allows them to produce
their peak power on the bike. With the exception of a
pure fitting bike fit, the majority of body
problems from cycling, stem from these muscle
imbalances or just a lack of appropriate core strength. – Yes and by incorporating
running into your training you are naturally or most likely to be activating those gluts
and hamstring muscles, which will then in turn
actually help you when you come back to the bike because
it’s gonna make you more efficient in the pedal stroke. (upbeat music) Well we’ve covered a lot of
the positives of that impact of running on cycling. There are a few cons you
need to consider as well. – There are and firstly
that weightbearing benefit we were talking about
earlier can actually become a little bit of a negative
if we’re not careful and mindful of the running volume
that we’re building up. – Yeah if you speak to pretty
much any runner or triathlete, at some point in their career
they’re likely to have had a lower limb injury. And that’s probably as
a result of increasing their training volume too quickly. So remember that 10%
rule that we’ve talked about a lot on GTN. If you stick to that and only increase your training volume
at a low steady state, you should be able to stay injury free. – So running does what
it says on the tin right. Well there is unfortunately
no escaping the simple fact that replicating a bike specific workout with a run equivalent just
isn’t going to be possible. – Yeah there’s another
downside to the crossover here. You’re obviously using
different muscle groups, now partly because of the position. Obviously cycling you’re sat down. Running you’re standing up
and the biggest difference there being that angle at
the hips which is really going to make a difference
in your muscle recruitment. If you’re coming from
a cycling background, a thought of losing some
of those hard-earned Watts can be a little depressing. But if you are new into
the sport of triathlete, you’re gonna be supplementing
some of those bike sessions with run sessions especially hard ones, you’re quite likely to
see that power drop off, well actually up to as much
as 30 Watts or even more. Don’t just drop your runs in anywhere in your training schedule. Think about the overall
picture because a hard run a night before or the
day of a bike race could seriously affect that bike workout. – Yeah, so just taking
a little bit of time to think about where you
place your workouts and your overall training plan can
make the world of difference. Now it isn’t necessarily
intuitive to think of running as a tool to help improve our cycling but with a sensible approach there
can be some positive effects. – And us triathletes that’s
certainly encouraging to hear. If you like that fact
then, then the natural fact if you like the video, give us a thumb up and hit the globe to
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video on how to train for a marathon we’ve got some tips for you down here. – And to see a video about
top four bike workouts, you can get that here.