Hello and welcome to this weeks question time with the footnote. This week grober20, who is aiming for a sub 4 hour marathon, got in touch and asked the following question:

"I am training to a plan that requires cross-training, my cross-training will be cycling 2hrs a day 3days a week (my normal commute) and running 3 days a week. My question is how hard should I train in those two hours? does 60-70% of max HR seem sensible."

Introducing cross training into your training has many benefits to you as a runner. Cross training adds a bit of variety to your training as well as many physiological benefits. If used correctly cycling can provide the following physiological benefits:

• Injury prevention – Strengthening related muscle groups and soft connective tissue
• Helps burn fat
• Increase upper body strength

Your heart rate whilst running is a good indication of how hard you are working. When it comes to measuring your heart rate whilst cycling it is a completely different ball game as it is hard to get your heart rate high on a bike. Saying that cycling with your heart rate at 60- 70% of your maximum heart should mean you are exercising your aerobic threshold zone. Therefore cycling at this effort does seem sensible!

I have used cycling when running marathon so here are a few personal tip’s when cycling.

Tip # 1 Use high gears!

Avoid cycling in high gears as this will stress the legs and develop your quadriceps. To be an efficient runner the last thing you want to do is add muscle weight to your legs so I would advise you generally stay in the higher gears. Performing in the higher gears will also help burn more fat.

Tip # 2 Remember your body needs to recover so don’t push it!

I assume your training program has stated that cycling has been added to supplement your running (and not the other way round). Cross training is generally added to a training program on a recovery or rest day so please make sure you don’t add stress your body on these days.

Tip # 3 Stretching is key!

My last bit of advice is to stretch after cycling for such a long period. As I mentioned your quadriceps and calves will get quite a work out from 2hrs of cycling and the muscles will shorten. This is not great for runners so it is extra important to lengthen these particular muscles with a stretch!

If used correctly cycling can a very efficient way to cross train. If used incorrectly you can cause more damage than good so please introduce cycling gradually and safely. Listen to your body especially your quadriceps as tight quadriceps will affect your running stride!

Congratulations to everyone who ran the ING New York Marathon at the weekend. I was lucky enough to watch it first hand and saw many tired but happy faces on the flight home!

Got a question? Get in touch

Tags: cycling and marathon running, new york marathon, heart rate cycling and training

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