Cycling can be a very useful form of cross-training for runners of all levels. Some of the benefits include:
Low impact. Cycling works muscles in a manner that doesn't put excessive load on the body and joints (which also makes it a great recovery exercise).
It targets the major running muscles. Cycling can help builds strength where it matters most for runners (think glutes, calves, and quads).
Here are a few workouts to help turn you into a better runner. You could these on a bike mounted on an indoor/stationary trainer, on a spinning bike or out on the road or trail.
CLASSIC 4x4 ENDURANCE INTERVAL
Warm-up for ten minutes then ride hard for four and recover for four. Repeat for times. (What’s ‘hard’? Your legs and lungs need to be working at a pace where you’re unable to speak. In heart rate terms you should be between 80 and 90% (zone 4 - 5) of your max for the entire four minutes.
(Learn more about heart rate zones, here).
TABATA INTERVAL
This popular from of interval protocol was designed by Japanese exercise physiologist Izumi Tabata. It is a proper leg and lung buster and consists of alternating between a 20-second burst of high-intensity, followed by 10 seconds of recovery.
You need to push to zone 5 and 6 of your max heart rate for these to be effective.
As with the previous workout, start the workout with 10-minutes of easy spinning. Next, up the intensity, then sprint for 20 seconds as fast as possible. Recover with a 10-second of easy spinning.
Repeat eight times to complete one round. Pedal easy for one to two minutes. Aim to do at least two to three more rounds.
RECOVERY RIDE WORKOUT
Either on a mostly flat route in your area or on the indoor trainer, ride for 45 minutes to one hour, staying in heart rate zone 1 or 2.
Spin out the legs on a high cadence (above 90 rpms). This will help to move blood through the muscles to flush the legs, helping to ease stiffness and pain from racing and training load.
