Hello,
I need your advice on how to add trail running to my cycling. I am a long time road/MTB racer, I ride about 9 to 10 hours per week. Several LOTOJA (206 mi, one day) top 10 finishes, and several 24 hour MTB races. I need a new endurance challenge and I hate running so what better challenge than to take up trail running. My goal is do RAGNAR Zion trail run in April (3 mi, 5 mi and 8 mi loop), then the Mid Mountain Marathon in Sept (26.1 trail miles) and if I can make a go of both of those injury free, I have this crazy idea of attempting an Ultra 50, probably the following year but not sure on which one, too far out to really think about right now. Also, I won't be doing any competitive cycling but I don't want to lose too much of the gains that I have made.

Here is my question. I want to slowly add running to my bike training but not sure the best way to go about it. Once this cycling/race season is over my bike hours will drop down to around 3 to 4 hours per week, basically to just maintain my current power (FTP 325). At that point I want to slowly introduce trail running, slowly to avoid injury. I use to run but had problems with PF and a heel spur which is what got me into cycling.

Should I bike and run on the same day or should I bike one day run the following day. I understand everybody is different I just wanted some advice from others who bike and run.

Maybe

Mon: Bike 1 hour, run some distance
Tues: off
Wed: bike 1 hour, run some distance
Thurs: off
Fri: bike one hour, short run
Sat: long run
Sun: off

OR

Mon: Bike 1 hour, run some distance
Tues: run some distance
Wed: bike 1 hour
Thurs: run some distance
Fri: bike one hour
Sat: long run
Sun: off

Or something else????

I hope this makes sense and I'm not rambling too much. Thanks in advance!!!