I am a bike racer who took up running for cross training this winter and I was surprised to find out how much I have enjoyed it. I have got my long runs up to 15 miles now and have been running three days a week and riding 3 days a week. I’ll be entering the Desert duathlon in Phoenix in 2 weeks and then plan on concentrating on bike racing . Races are frequent and there is not enough time to run more than once a week from March through early September. The Powerman, TN is October 12. If I start picking up more running in September is it possible to turn in a decent performance? Is the one long run a week going to give me enough of a running base to do some speedwork in September?
That’s a tough one, I think you are asking is it possible to run one a week through spring and summer and then hit run training hard in Sept. I don’t know the running distances you are talking about, but I assume they are between 5k and 10k. I would feel best if you could run 3 days a week. Day 1 tempo run 45 minutes. Day 2 intervals or recovery run 45 minutes. Day 3 long run of 12-15 miles. This will give you a weekly mileage of 20-25 miles and should be an excellent base for running in Sept.
One long run of 12-15 miles per week? Certainly less than ideal but if it has to be one run a week it is what I would do. Be very careful with injuries. When starting run training in Sept be especially careful of injuries.
I’m a bike racer, Ironman triathlete, and Coach…I’m sorry to inform you that the answer is no. No you shouldn’t even attempt it. Increasing speed work without a proper running base is a recipe for injury. Steve Larsen is a prime example. As he put it, he’s a “high performance engine on a Yugo frame.” Your lungs will let you run far and fast, but your joints will not be ready for the pounding.
Don’t give into your bike racer hype that “running ruins your spin/leg speed.” If you hope to do Dus/Tris later in the year…You need to keep running. Try to incorporate 2-3 short/mid distance runs during the week and 1 longer run during the weekend. This should ensure that your joints are ready to accept a load of speedwork in the late summer/fall.
Quite honestly, if you can’t/won’t commit to running, then you may be better served sticking to bike racing.
I realize this isn’t always the PC speak that helps invite new members to our sport, but it’s the honest truth.