What would be too much too soon?

[jenna0601]

I am glad to find this forum because I have a few questions and I can't seem to find the information I want. I am a runner and log 30-50 miles a week. My husband cycles and I thought it would be nice if he and I could enjoy an activity together, so last Friday we went on a bike ride together. It was an easy pace but steady and had some hills. We were able to go about 22 miles. I loved it and it surprised me. This morning I rode by myself and did 26 miles on his "too big" bike. I am not tired or sore, which is what I like because I am used to being wiped out after long runs. Can I get an overuse injury as I could in running by doing too much too soon? I want to ride another two times this week, probably another 26 miler and a longer ride. Is this too much? I am going to get a proper fitting bike because my shoulders were sore at the end of today's ride, but they aren't sore now. Anyway, what injury could someone get from overuse and how many miles can you increase a week safely? Thanks and any other advice would be welcome. Jen

[KSH]

I'm confused. I thought you said that you two bought a bike... for you? You went cycling together... so I thought that meant you have a bike too?

I think we all know that our body tells what is good and what is too much. Honestly, I don't know if anyone can tell you if that is too much or not.

Really, the only thing I would warn you against, would be mashing on the pedals and not spinning. I think runners turned cyclists, have a tendency to think they have to muscle through the stroke, not realizing that it doesn't take that much muscle to turn the pedals fast... if you know how to use your gears properly.

Now, I never ran as much as you... but I never had any knee issues, until I started riding a bike... because my fit wasn't good at first (my cleats were locked into the wrong position on my clipless pedals), and I was mashing the pedals.

Good luck and it is important that you ride a bike fitted for you.

[jenna0601]

Sorry, he has bikes (with a big S) and I am riding a really old 58cm. I guess I am worried because when I started running I ended up with an injury from adding too many miles too quickly. If this isn't an issue in cycling, then I should be fine.

[KSH]

Sorry, he has bikes (with a big S) and I am riding a really old 58cm. I guess I am worried because when I started running I ended up with an injury from adding too many miles too quickly. If this isn't an issue in cycling, then I should be fine.

I think if your body feels good... then the miles are not a problem.

The miles will only be a problem... if you are mashing the pedals and not using your gears properly. And the issues that will arise from doing those things... will show up 1-2 months after you have been riding.

Best of luck! Sounds like you are hardcore girl! Maybe you should think about doing triathlon's in the future?

[JanT]

I think you'll find that cycling is easier on the body than running. I used to train for half-marathons, and running two or three hours in the Phoenix summers would wipe me out. However, I can ride three hours with no after-effects. It's less pounding on your body, plus you create a cooling breeze when you ride. Of course, it's all relative. If you really hammer on those pedals, you could overdo it. Just listen to your body, as you do when you run, and you'll know when to take a rest day. Cycling is a great way to cross-train--get yourself a bike that fits, and you'll fall in love for life.

[jenna0601]

I can definitely see a difference in the way I feel after cycling. I rode for 2 hours yesterday and didn't even feel it. (I should probably step it up when I get a bike that fits) Today I will run an hour and be wiped out. It makes it tempting to skip the run and go for a ride. I have always wanted to do a triathalon but worried about the biking part. I am a decent swimmer and runner but never biked. I am still getting comfortable riding in the road, changing gears, and paying attention. It is certainly something I will do in the future now that my "fear" of bikes is over. Thanks for the advice everyone. I am going to try to do 90 miles this week and just increase it slightly every week. I should be better at listening to my body now than I was when I started running.

[Grog]

Hello Jenna and Welcome to TE!

Many experts recommend a 10% increase per week maximum and every fourth week a 10% decrease (rest week). You are probably in very good shape already so maybe you can fit in more, but as you said, listen to your body. Besides your general health status, there's the fact that your position on the bike is not a usual one for your body and you must develop progressively the muscles to help you hold your body well in the saddle. I guess you should leave yourself some time to adapt...

Also remember to stock base miles (probably a few hundreds will suffice for you) before you start training hard on hills, intervals etc.

[Pedal Wench]

The general rule of thumb is that you should increase your mileage by no more than 10% a week. That being said, listen to your body. You're starting from a better aerobic base than most beginners, so you can probably stretch that.

Edit: Well, what Grog said!

[Monica]

Hello,
I am a runner too and worried about injuries when I started riding 3 months ago. Other than a sore butt, I never experienced any problems. If you follow the recommendations mentioned above like building the base mileage, increasing weekly by no more than 10%, making sure the bike fits you, you should not have problems. Riding is much easier on the body than running.

By the way, my husband runs and rides too but we have a good run or ride if we manage to finish together without an argument. Other couples I spoke to report the same. How does it work for you?

Monica

[jenna0601]

We have only ridden together once and it was nice. I could definitely feel my nerves start to tingle a bit towards the end. We do things very differently. I am obsessive and must know everything about the adventures I take on where he just does them. The arguing is going on now that I am thinking of buying a bike and we have (of course) differing opinions. I would like to ride with him every so often but it is kind of nice not to have him telling me how to do it. I should "check" my ego and listen to him because he might have valuable information, but for some reason it is easier to take the advice of strangers. We might be a bit too competitive with each other. He doesn't run because of bad knees so we are hoping to share this one thing. Time will tell.

The 10% rule is the same with running so I guess that will be a good place to start. I can't see myself having the time to ride more than 3 days a week. I figure two shorter days with hills and more intensity that can be considered cross training because I won't run those days. The third day will be a longer more relaxed ride to build endurance and will have to go on a running day. We shall see how that works. I have a few marathons in the fall and I am hoping the cycling helps build strength and speed.

[KSH]

The arguing is going on now that I am thinking of buying a bike and we have (of course) differing opinions. I would like to ride with him every so often but it is kind of nice not to have him telling me how to do it. I should "check" my ego and listen to him because he might have valuable information, but for some reason it is easier to take the advice of strangers. We might be a bit too competitive with each other. He doesn't run because of bad knees so we are hoping to share this one thing. Time will tell.

Sounds like you two should set some "rules" before going on a ride... such as:

1) This will be fun! We will smile at each other often.
2) Not going full blast the whole time is fine... we can slow down and chat even!
3) No one gives advice to the other person... it's all about fun... not being perfect.

Just some suggestions. If you want to share this activity... you need to look at it as FUN... at least 1 ride a week!

[Monica]

The 10% rule is the same with running so I guess that will be a good place to start. I can't see myself having the time to ride more than 3 days a week. I figure two shorter days with hills and more intensity that can be considered cross training because I won't run those days. The third day will be a longer more relaxed ride to build endurance and will have to go on a running day. We shall see how that works. I have a few marathons in the fall and I am hoping the cycling helps build strength and speed.

That sounds like a good plan. I am doing one more half this weekend (#4) and if things go well I might consider doing a full at the end of October. Cycling has been my XT since this spring and I love it. I am just coming back from a 60 km ride. I will go with the Jeff Galloway program. It looks like I can do it and still have a life.

Monica

PS It looks like when my husband and I run or ride with a group, all the discussions become more constructive. Also I find easier to take the advice from perfect strangers. But in the end, we all mean well but are just too 'domestic'.