I see a number of beginning running/triathlon training programs/ideas, but I haven’t seen much with regard to relatively competent single sport athletes adding a second sport and how to approach this in terms of an even/appropriate distribution of workouts allowing for adequate progression of both sports and minimizing the risk for injury. Any good sources for this type of info? Just pick up a triathlon book like Friel’s? I like his cycling stuff. Is there any sort of ‘golden rule’? Decrease your primary sport by X%?
Background info in case you have any thoughts/insight: My goal would be to run the 10k distance by the end of 2015 at a reasonable pace (I don’t know, maybe upper 40s? I can adjust my expectations as I go. It’s the training/progression over time I enjoy the most so numbers are somewhat secondary). I have very little running background (read: none), and only ran when the military made me. Did the 3 mile Marine PT test in the upper 17s at my fittest in terms of running just over a decade ago (running maybe 3 days a week?). I’m 31, 5’9" and 145-148 if that means anything. Currently riding 5-7k miles annually on the bike, 10-12 hours a week when in Friel’s Build phase. I only race cyclocross, and so a percentage of that mileage is at significant intensity and/or offroad. If the body can handle running and cycling, I’d consider adding in swimming and giving triathlon a go.
Thanks for any insight. I’m pretty gun shy about adding a second sport so it will be appreciated.
I think you’ll get much better answers than this one but just add a run or two per week for now. Make sure you don’t go out too hard. You’re going to be fit enough aerobically to do so but your legs won’t like you very much. At first you just need to get your legs used to the pounding. Try to run on soft surfaces whenever possible and make sure to keep your form in check with the key thing being not overstriding i.e. trying to essentially keep your feet under you the whole time and not extending in front of the body. Limit yourself to like 30 minutes at a time and track how you feel afterwards. As long as you don’t overdo it you shouldn’t be cutting into your cycling training time too much at this point but try to schedule an easier ride for the day after a run if you wish to ride at least while getting used to running. Then in a month or two run a set distance and time yourself, use this to see where you’re at and decide on specific running goals going forward. Then tweak your plan based on whatever those may be.
When cyclists start running the biggest thing is to force yourself to build your mileage slowly. Most good cyclists can run pretty fast and far immediately, but you run the risk of injury. Spend a good 3 months slowly building up distance an intensity, even if it feels silly at first.
When cyclists start running the biggest thing is to force yourself to build your mileage slowly. Most good cyclists can run pretty fast and far immediately, but you run the risk of injury. Spend a good 3 months slowly building up distance an intensity, even if it feels silly at first.
THIS!!!
Start slowly - run a little bit, but run frequently - maybe start with 4-5x/wk for 20 min/day. Keep it easy, easy, easy - as in so easy that you would be embarrassed if your friends saw you running. Add mileage and intensity slowly. Stick to soft surfaces. I am a cyclist who started running a few years ago - since I was very fit, I literally hammered myself silly and promptly gave myself a stress fracture - don’t repeat my mistake!
For a good discussion of run training - search the Barry P plan - that should give you a good place to start.
great stuff by Barry P. Thanks for the reply. Initially, I was thinking an easy 30 minutes 3 times per week. I thought 4-6 weeks of this would be good for anatomical adaptation. jackmott is saying 3 months. Seems like a long time…but what do I know? I’m assume he arrived at this number from experience. Hmm.
Learn to swim. No, I mean learn to swim correctly & properly. Spend the time & $$$ learning to do it right. Everything else is easy…
Sorry for calling you out, but he wants advice on adding running.
Yup. I don’t want to get ahead of myself. If my body responds well to running, then swimming is the last piece of the puzzle. Trying to be intelligent about things. Would hate to invest the time/energy/money is swimming simply to find out my body isn’t cut out for run training.
I went through this same issue. I had an elite amateur background in cycling and was becoming competitive in running so decided to tie it all together.
I slightly reduced my running, started with 5-6 hours of additional cycling and about 2 hours of swimming. Swimming flat out exhausted me, though, so I had to adjust things quite a few times. Then I got a foot injury which curtailed my running by lots, so…eh.
Anyway, I’d just start experimenting. It’s going to take time to figure out how much you can handle, so just throw in a little here and a little there. Do a morning run and go for a ride in the afternoon. Or go for a ride and then a run. Try doing two activities a day a couple of times a week and see how you get on. Go from there.
You can do a lot more than 30 minutes 3 times a week by 3 months.
I’m just saying don’t start doing 50 mile weeks that quick =)
great stuff by Barry P. Thanks for the reply. Initially, I was thinking an easy 30 minutes 3 times per week. I thought 4-6 weeks of this would be good for anatomical adaptation. jackmott is saying 3 months. Seems like a long time…but what do I know? I’m assume he arrived at this number from experience. Hmm.