Bike and running

geoalehay · Post by **geoalehay** » Fri Aug 14, 2009 10:05 am

Is riding a bike as effective on your fitness as running? Would I be better off training 6 days a week, 3 on a bike and 3 running, or should I stick to running 6 days a week?

fitoverforty · Post by **fitoverforty** » Fri Aug 14, 2009 12:00 pm

Are you referring to your 5K race training? If so, then stick to running. Bike riding is great for an alternative exercise for overall fitness, but if you are trying to train for a 5K upcoming race, then you should focus on a solid running program. Get your body used to a faster foot turnover in the week before your race. Core strength is important for running as well. Ab work can help with that. Good posture is VERY important when racing, a compressed diaphragm (especially when if you begin to tire) can cause side stitches..
When is your race? Or if you have already run it, how did you do?

Packard · Post by **Packard** » Fri Aug 21, 2009 9:40 am

Bike riding emphsizes different muscles in the legs (quads and hip flexors), and is a great complimentary exercise for running which puts more emphasis on the femoral biceps than does the bike riding.

If you get the "racing clips" that lock your feet to the pedals you can "spin" your legs while riding. That is, you can pull up with one leg while pushing down with the other leg, and you an pull/push your legs around top dead center and bottom dead center.

Once you learn to do this your speed and endurance will improve (and it is safer too).

fitoverforty · Post by **fitoverforty** » Fri Aug 21, 2009 11:48 am

Packard wrote: (and it is safer too).

As long as you remember to "unclip" your foot before trying to dismount or stop at a stop sign! I learned the painful (and embarrassing

) hard way - literally...that pavement was hard!!

I would suggest practicing first how to properly clip in and clip out, practice rolling stops, etc. before getting on the open road.
On the positive side, the difference it makes in your speed and performance is great! Being able to fully utilize each leg turnover by "pushing/pulling" using both legs is a must, especially in racing.

Packard · Post by **Packard** » Fri Aug 21, 2009 1:16 pm

fitoverforty wrote:
Packard wrote: (and it is safer too).
As long as you remember to "unclip" your foot before trying to dismount or stop at a stop sign! I learned the painful (and embarrassing ) hard way - literally...that pavement was hard!!
I would suggest practicing first how to properly clip in and clip out, practice rolling stops, etc. before getting on the open road.
On the positive side, the difference it makes in your speed and performance is great! Being able to fully utilize each leg turnover by "pushing/pulling" using both legs is a must, especially in racing.

I use the old style straps and clips which require you loosen the straps before dismounting. Then newer ones have clips at the bottom of the shoe that you can unclip with the twist of the foot. Much easier.

The safety I was referring too was in the event of a fall at speed. The safest position for landing is with your legs clipped in and your hands still holding the handlebar.

With the legs clipped in you will get a nasty raspberry but are unlikely to break a leg. (Un-clipped the chances of breaking a leg are much greater.)

Holding the handle bar will result in landing on your shoulder (which could prevent the head from hitting the ground). Putting your arms out to break the fall is futile and is likely to result in a broken arm.

(But remember to un-clip when dismounting.)