Riding and Running

[rocknrollgirl]

Hey BoPeep,
Yep...this is my biggest training issue. Timing recovery between rides and runs. Recovering from hard mt bike training is NOT the same as recovering from training on the road.

I do not know what the answer is. I practice recovery nutrition every time I train to try and speed recovery. I try to make some of my runs transition runs, so I can get two workouts done on the same day.

I have to have some days off built in to my schedule, or I will not recover. It is a big juggle.....

If anyone has a magic bullet...shout it out....

[Wahine]

When does your race season start?

What is your longest distance race (please give lengths for each discipline)?

What do you consider your limiting factors for each discipline? For eg, I suck at hills on the bike so my issue is power. Well power to weight ratio, but this isn't about me.

Do you periodize your training? If you do, do you periodize your weeks as well as months and year?

If you can answer these questions for me, I might be able to give you some pointers. I know you're and off-road type. It is definitely harder to recover from off road workouts. I'll try to help if I can.

[tattiefritter]

Well that's what it feels like anyway - sprained ankles aside!

I have found that I can recover fairly well from hard MTB sessions in that I only really notice if I'm tired when I get back on a bike and my legs usually sort themselves out after half an hour or so. I also find that climbing regularly really strengthens my arms and shoulders and helps them cope with MTBing and I very rarely hurt there these days. Running - well that just seems to break my legs down totally and I can feel shattered, I never run on consecutive days but cycling the day after a 10 mile run gives me very very sluggish and tired legs.

Like rocknrollgirl I'm really trying to pay attention to my nutrition (its my major goal this year to sort out when I eat, I think the what/how much is ok) including having recovery drinks after hard runs/rides but I think the simple fact of the matter is its going to take time to build my body up to cope with running as well as it copes with cycling, I am a running novice really.

At the moment in my "schedule" for what its worth I always have one complete day off (well easy yoga is allowed) at the moment that is generally Friday. I have to or I just fall apart. I also have Wednesday as an easy day - only an evening/night MTB ride which is max an hour and a half and usually at a social pace.

I think it may be easier coming from a good running background and adding cycling in rather than the other way around, the impact on the joints is quite a shock to the system (roll on March when I will start introducing proper trail running).

[rocknrollgirl]

Hi Wahine,

First, let me start off by saying that I have read Friel's book, the mt biking version. I was a bit overwhelmed at the amount of info. So if you can suggest easier periodization, please do.

The first race that I am seriously targeting is the end of May. The distances are 1/2 mile, 13 mile and 3.1. Sounds simple enough, but I have ridden there before, and it is brutal. There are two races in June, one at the start is a mt bike race, and another off road tri, same distances at the end of June. Then my season rolls from there with about a race a month until October.

My current schedule:
Sunday-hard hilly ride 2-3 hours, transition run up to 30 mins
Monday easy day, street ride
Tuesday lift-eventually this will be a second swim day
Wed-night ride 2 hours
Thurs-trail run 4-4.5 miles
Friday off
Sat-swim



Weaknesses:

I can currently handle all of the distances, no problem, so it is a matter of working on speed, and overall endurance, not getting tired during the race. I just asked my DH and training partner, and he said he does not see a screaming weakness in either discipline, and yes, he would tell me.

I honestly feel that my limiting factor is recovery. My legs get fried and it makes it hard to get the runs in.

I know part of it is my age, I am over 40. But I am open to any suggestions that you can make. If you think it will help.

Thanks in advance.....

[Wahine]

In terms of how you feel on race day, what is stronger, your bike or your run. As for swimming is your pace already there or do you want more speed? Seriously consider what that means. To make a significant difference in race speed on the swim you need to work really hard. Is it worth it to you for 1 to 2 min or can you be happy with where your swim is right now and focus just on the ride and run? You can PM me on these questions if you want.

[rocknrollgirl]

Sent you a pm.

[BoPeep]

Wahine;
Sorry for the lack of response, but away on vacation, and no bike this time, so heaps of running only...not too bad.

This mtb event is my longest and most rugged race, as I do not race alot, but like to be race fit and the only way I can get motivated to do that is to go in some events. I will have another big mtb event about 6 weeks out from this one (36kms), and then I will train seriously for an off road running event (33kms) in september.

This event is the beginning of the race season for me, so early march.

Limiting factors in both disciplines is I suck at down hills, but excell at climbing (except when I am on the road when descending is not a prob...go figure?), but often lose any gains if the downhills are long.

I do not know what periodizing is, but I can guess, ....sounds technical. Thanks for the offer of help, much appreciated.
Cheers

When does your race season start?

What is your longest distance race (please give lengths for each discipline)?

What do you consider your limiting factors for each discipline? For eg, I suck at hills on the bike so my issue is power. Well power to weight ratio, but this isn't about me.

Do you periodize your training? If you do, do you periodize your weeks as well as months and year?

If you can answer these questions for me, I might be able to give you some pointers. I know you're and off-road type. It is definitely harder to recover from off road workouts. I'll try to help if I can.