The bike vs. run miles is a good question. Last year I rode twice a week with a very fast 25 miles on Wednesday and pretty hard 50 miles on Saturday. I was not slow, but my run and ride were very disparate in terms of competitiveness.
This year early on I really made an effort to ride more and I have made steady improvement on last year’s times in the same races.
The one kink in this was that I started using PowerCranks in July and that really cut my miles, almost in half. What I found was that I maintained my performance level with less riding. Since I was obviously trying to go faster then I need to ride a similar amount to before but do it using the cranks.
Again using my friend as a basis for a good percentage, I would say your run to bike miles should be about 1 to 2 based off of time, i.e. if you run 40 miles and that takes you about five and a half hours, then you should probably spend about 11 hours in the saddle. I don’t always do this, but when I do, my ride and run performance tends to hit a similar placing percentile at races.
This year early on I really made an effort to ride more and I have made steady improvement on last year’s times in the same races.
The one kink in this was that I started using PowerCranks in July and that really cut my miles, almost in half. What I found was that I maintained my performance level with less riding. Since I was obviously trying to go faster then I need to ride a similar amount to before but do it using the cranks.
Again using my friend as a basis for a good percentage, I would say your run to bike miles should be about 1 to 2 based off of time, i.e. if you run 40 miles and that takes you about five and a half hours, then you should probably spend about 11 hours in the saddle. I don’t always do this, but when I do, my ride and run performance tends to hit a similar placing percentile at races.