New to cycling... can I run too? my 1st post!

[Kano]

Run? Oh no way!

Running is _MY_ least favorite thing, so it's not likely that _I_ will ever take that up, but of course you can run along with biking! Some folks swim too.

It sounds like you're new to all exercise, not just the biking, and as I got started, I found that pretty much ALL of it overwhelmed my body. For what it's worth, I found that biking was enough stuff to get started with and adjust to. In fact, it was actually a couple of years before I started weight training and such.

The weight training thing -- I started last fall, and yeah, when you're starting a weight training program, after a leg day, the biking can be difficult for a while. Heck, some days, standing up is a problem when you're starting a weight training program! On those days, biking "gently" can be one of the nicest things you can do for yourself, IMO. Keeping the gearing "light," is something I've found really helpful to loosen myself up again.

I'm not much for winter riding, but since starting up again this spring, I'm REALLY glad I've been doing the weight training! It's made a noticeable difference for me -- I feel like I've got so much more power this year, so don't give up on the weights for your legs!

I hope you enjoy the new life style as much as I've learned to! (the biking was easy to learn to love, the rest of it has been a bit more of a challenge!)

Karen in Boise

[OakLeaf]

Cross-training with different sports and weights is good, because no sport works every muscle equally. Cross-training helps balance out your muscles and avoid injuries, plus it strengthens your "weak link" in your primary sport and makes you stronger in that too.

The important thing with any training (whether multi-sport or single) is that every day can't be a hard, all-out day. Don't expect to ride your hardest the day after your leg strength day. Take at least one day a week of active rest (walking, EASY cycling, Pilates, yoga without a lot of strenuous standing poses, etc.) - depending on your condition and age, you may need more than one day. Remember that working out stimulates your muscles to get stronger, but it's during your recovery time that you're actually becoming stronger.

An hour a day of running is pretty ambitious for someone who's only been working out for a month. Start with a mile. If that feels good and you don't have an excessive amount of delayed onset muscle soreness the next day, then increase your distance in small increments until you feel like you're challenging yourself.

Any time you have delayed onset muscle soreness for more than a couple of days, IMO it means you overdid it (I know some people would disagree with me, that's just my opinion). That's okay for a big event, not so much as part of your regular training routine. It doesn't mean don't train, it means take the intensity or duration down a notch until you find a level that challenges you some without making you so sore that it interferes with your progress. Once you've been strength training for a while, that won't happen, but it's easy to do early on (and any time you add a new sport).

Join in the weekly running thread for inspiration. It's a nice group of runners at an enormous range of levels.

And... welcome to TE!

[GraceKeaux]

Thank you, Kano and Oakleaf, for your replies!

"Active rest" is a phrase I've been hearing a lot. Does this mean that I would ride seven days a week but two of those seven would be easy spins/walking/pilates/etc?

Before this forum, I'd read Chris Carmichael's (according to my BF, he's the best coach ever) book, The Lance Armstrong Performance Program. Now, I don't plan on being Lance, but I thought the book had lots of great tips. So in the strength training chapter he says, "Strength training and cycling don't mix well when done concurrently. The best time to do strength training is during the late autumn and through winter-- when most cyclist cut back on their riding because of the weather." Would you say that this would be for gnarly pro riders who are putting in tons of miles?

Kano, running is my least favorite thing too. I wish that weren't the case. But a friend (who is a trainer) told me that running keeps your muscles long and lean while cycling... well, is going to give me man thighs. I'm already short and have thick thighs so I'm willing to try anything that'll lean 'em out. Hope it works! And Oakleaf, starting with a mile is such a better idea. thank you!

[Kano]

Start with a mile indeed -- Pfft! How about the end of the driveway and back?

I don't know about man-thighs. I don't have 'em. I do have sturdy thighs, that those scrawny-cut lady jeans don't fit, but that's not the muscle doing that. I honestly can say that four years of biking (and skiing in winter) have NOT bulked up my legs any. They're much stronger than they were, but I'm always going to be bottom heavy!

Heck, DH rode 3000 miles last year and HE didn't get man-thighs! (this is NOT to say they're weenie thighs, but his lycra got baggy, not tighter!)

Karen in Boise

[Grits]

Sounds like you are riding 6 or 7 days a week. Are you talking about replacing two of those cycling days with running, or having two days when you cycle your normal distance AND run?

[GraceKeaux]

Sounds like you are riding 6 or 7 days a week. Are you talking about replacing two of those cycling days with running, or having two days when you cycle your normal distance AND run?

Right now I am riding 5 days a week. I was planning on running on my off days. My BF says active rest is best. Should I cycle 6-7 days a week (5 regular, 2 easy) and run before or after the ride or should I do the 5 days of cycling and 2 days of running? Will I be overtraining? Thanks for any help!

[Grog]

Right now I am riding 5 days a week. I was planning on running on my off days. My BF says active rest is best. Should I cycle 6-7 days a week (5 regular, 2 easy) and run before or after the ride or should I do the 5 days of cycling and 2 days of running? Will I be overtraining? Thanks for any help!

Just go out and try it. Sure beats writing and reading about it.

Enjoy!

[alpinerabbit]

Right now I am riding 5 days a week. I was planning on running on my off days. My BF says active rest is best. Should I cycle 6-7 days a week (5 regular, 2 easy) and run before or after the ride or should I do the 5 days of cycling and 2 days of running? Will I be overtraining? Thanks for any help!

Do all of this plus weights and within a year we will hear your injury stories. If you do not give your body time to build up to such an exercise regimen, it is bound to break down.

Unless you are preparing for a race - take 2 days a week complete rest.
Are you doing this for weight control? Adjust your nutrition too. Actually if you want to train like you describe, your nutrition needs to be spot on - protein, electrolytes, iron - supplements to protect your tissues. Read up on it.
Unless you are going for triathlons, bricks are only a nice-to-have.

[ny biker]

Before this forum, I'd read Chris Carmichael's (according to my BF, he's the best coach ever) book, The Lance Armstrong Performance Program. Now, I don't plan on being Lance, but I thought the book had lots of great tips. So in the strength training chapter he says, "Strength training and cycling don't mix well when done concurrently. The best time to do strength training is during the late autumn and through winter-- when most cyclist cut back on their riding because of the weather." Would you say that this would be for gnarly pro riders who are putting in tons of miles?

I do weight training 2x per week, all year round. During cycling season I ease up on the leg exercises, but I don't cut them out completely. Cycling is not a weight-bearing exercise, and it's important to do regular weight-bearing exercise to maintain bone density.