I came right to the comments when I heard that. lol Not into running 10K's but are running 30-40 miles per week. I run 35 miles per week and 10 kms is just a guaranteed workout distance.
I run 45 miles a week and I did a 90 minute half last week. Would I have run a faster time with more training? Perhaps. But I don't feel I under-achieved with the training I did. Oh, and I also include a weekly bike ride every week (with a focus on hill climbs standing up out of the saddle).
I think cycling is also great for newer runners to help getting more load on the cardiovascular system when more running would drastically increase injury risk. I am always one to push the envelope and cycling 2-3 days a week helps me feel like I'm building fitness without increasing the number of runs per week too quickly
I started riding on an exercise bike as a way to increase my "mileage". All my attempts at going past 60 to 70 km (40-ish miles) of running a week to date backfired. Either I get injured, or I catch some virus, or both. So I figured out spending another 30-60 minutes a day, on average, on an exercise bike can help out with finally getting my aerobic base to a higher level. That said, I'm not sure it's going to be effective. Even with the hardest setting on the bike, cycling as fast as I can, breathing hard, sweating like a horse, I still rarely manage to get my heart rate much above 120 (my easy runs usually get me to 130-135).
Great cross training advice! I believe Zersenay Tadese was a cyclist turn runner. As a future training talk topic, it would be great to hear a discussion of Canova and Pfitzingers approach to marathon training vs Daniel's vs Lydiard, or the Hanson's approach. Specifically highlighting the different approaches to the long run.
Great video on cross training. suggestion for another topic: a lot of focus on this winter being wetter due to el nino year, what tips do you have for running in wet conditions.
It translates well to uphill running. Also a good warm up while sore, like how Kenyans will start an easy run with a shuffle and then pick up the pace.
I also noticed that it's good for your quads ;) Great for leg strength, weight loss and condition The problem is if I don't have enough time so I need my time for running miles. Cycling is also great to make the stiff legs loose a day after your long run, it's only difficult to stay cycling easy + for runners stay in low gear and cycle in high cadence. There is a video of Meb going for a 1h ride the same day after he finished a hard tempo workout.
Perfect timing, just about to start getting fit again after recovering from elbow replacement surgery following a nasty fall when running 5 weeks ago, still can't run for another month or two but need to get some cardio in. Thanks Sage.
Sage! Totally get the law of specificity but in that very specific sub case where an individual is rehabbing from an injury and can’t do high impact, where does cycling factor in and more specifically what does that running substitution program look like. For example, an individual is training for a 5k pr but is injured two months out with an ankle injury. This runner wants to be like Anne hall and stay in shape before the race !
Standing up and riding out of the saddle has always seemed like an incredible waste of a physical and mental crosstraining opportunity to push and power through and on average I probably only do it once every several hundred km's, but I will try it after re-watching this after some years and hearing your comment about it having some similarity to running.
He often says things with a good degree of truth but also some exaggerations at the same time. He probably be like "the only way to be a good runner is to ride a bike, unless your a professional that's on the juice". He would definitely agree that cycling is a fantastic supplement to running. I mean, hell, he runs a 2:48 marathon with very little running, albeit extreme amounts of cycling.
+Okee Run well I'm a pro....but not on the juice. He's a very good runner. He'd probably we able to run in the 2:30s if he ran more instead. But he likes the bike more and I get it (it's fun to ride fast!!). I love the bike too. I've seen some Strava data on him with those hills out in Australia....he needs to come to Boulder and stack up against some of our cyclists at altitude in the mountains...heck of a lot harder to pull 300+ watts for 30-min when you're going from 6000' to 8000' on a climb out here.
Oh I know that your're a pro that's not on the "juice." I was just saying that he often makes end-all be-all statements like "you have to ride a bike to be a good runner." ....things that aren't always true but one can definitely see where he's coming from. Haha invite him out to Boulder and see how he stacks up against the local riders! I'd like to see it
+Mike Oneill oh I've gone running right after the bike (I've held my own on a sprint tri as well even though I can barely swim). I usually run too fast after getting off the bike because I'm all amped up!
It's funny to hear him talk about professional cyclists doing 100 miles with no problem, the same way we 30-50 milers a week talk about Sage running 100 miles a week. Seems pretty incredible. Just wish that i had the chance to run 100 plus per week.
Sage i dont 100 % agree that cycling is only for comming back from injury or slow start out from off season. I think its great training to have 1 or 2 ride a week where you go like 10 min warm up 10x1 min full gas then 10-15 min cool down. this way you get in a quick and intens workout without the stress on the body. So this way you can get in 1 or 2 ekstra interval workout without the stress that running give your body. So lets say you run 5 times a week and then 1-2 times a week you have this kinda of full on bike ride workout
my issue with cycling from a technical point of view is that it over stretches the glutes and shortens the hip flexors, most of us spend too much time sitting already, i feel like swimming would be a way better option as it includes arms as well
+Vo2maxProductions - What target heart rate should you be shooting for when cross training on a bike? You mention getting your heart rate high, does that mean every time you get on a bike?
For the non-cyclists, the polka dot hat is a reference to the polka dot jersey that the best climber of the Tour de France wears during the race. I bet +Vo2maxProductions could become a really good climbing specialist if he put his mind to it. One tip though SC - get a pair of cycling gloves. If you fall off the bike they'll help minimize road rash to your hands.
+Vo2maxProductions Thanks Sage. I hope that didn't sound disrespectful. You are obviously are one of the top Elites. I just didn't know if their was enough money in purses yet to sustain a living. I figured you coached or were sponsored to some degree. or perhaps played bass in a retro 70's band :)
Is 30 or 40 miles a week that low? We do 30ish for high school xc(even our sub 16 guys). Our coach favors a higher intensity lower mileage training. However, this may be because he doesn't want us running too high mileage because we are younger and growing.
Hersh Joshi 30-40's hella soft if you're tryna go sub 16. Should be about 60 in the heat of your base training. Then like 50 towards the end of the season.
yeah, I've realized that by now. I had my xc season and winter off-season messed up due to an ankle sprain, but I have and am again trying to gradually build up to around 50 miles/week.
excellent topic! i want to run more but struggle increasing volume getting tendonitis etc, i think for a newbie runner like me crosstraining is nessesary. time is what stops me choosing my bike. simply cant do it all but i aim to build some kind of bike fitness like a once a week workout. i found the message slightly confusing, if you can only run so much before sustaining injury isnt biking a good way to increase training volume? i find swimming great as cross training and im sure it helps me recover after long runs. also once a week i do an hour on the "skiergometer" at the gym which doesnt much utilize the legs but gives a solid cardio workout. do you plan to do any strength training over the winter?
+Benjamin Howells yes, as touched on in the video, when just starting out, being injury prone and building aerobic fitness, the bike can be great. Also even those running 30-40 miles a week can probably still get benefits from the bike. But after that the benefits diminish for runners. By all means you should mix it up though! Look at what kind of tendonitis you're getting and see if it's caused by your form, shoes or some sort of imbalance. Then address with specific strength training. good luck!
+Vo2maxProductions hey Sage, do you think it is more comfortable and better performance to run long distance in a good pair of running shoes than barefoot?
I have had tendinitis in my posterial tibial tendon for the last 10 weeks, and have taken off running and it is still lingering! grrr...(it is an overuse injury). would you recommend cycling? I can do the elliptical and there is no pain, my chiropractor did suggest maybe using the bike because I am not using my ankle muscles on the elliptical really, and the bike may actually help strengthen? Thanks!
+Lindsay Foster Discalimer [I'm not a doctor]. For post-tib. tendonitis look at your shoes (i.e. a stability model/posting may help if you overpronnate). For cross training, if cycling you might want to go with out clips (use push pedals) so the feet aren't locked...that should reduce ankle strain. Ice and a "stick" massage also have helped in the past. Finally, is the pain higher up on the inside of the shin (or is it down by where the ankle bumps out between the achilles and the that little ball on your ankle)?
Thanks so much for your comment and insight! I have seen an sports orthapedic doctor and had an MRI, it is "mild tendinitis" apparently but seems like it is just lingering and never healing (but maybe that is just in my mind haha). It used to be higher up on the inside of my shin, but now seems to really just feel irritated around my ankle/by the bump, mostly on the front part of my ankle.
wear biking shorts and just get used to the fact that you are going to be raw downstairs if you want to cycle a lot on a regular basis. A seat that fits you bone structure will mitigate saddle sores but you can never get away from them completely
+Reptar530 I think he said, if you have low mileage or are injured, cycling is a good way of keeping/building your cardio fitness. However, cycling and running use the leg muscles in different ways. When doing heavier running training cycling could reduce your performance. Triathletes are good swimmers, cyclists and runners but not as good as the specialists in each sport. Low mileage runners probably needs to be defined. For me, I am not a (super) competitive cyclist, I can run without worrying about it affecting my performance.
+Reptar530 What Wade said. To a degree they can complement each other (i.e. just starting out, building aerobic fitness back etc). But after about 30-40 miles a week of running (esp doing specific speed workouts) the benefits are going to wane a bit. Sure, doing a long ride might help with aerobic development and fat burning...but if you are serious about reaching your ultimate potential in sport you're going to have to focus on one more and more. That being said, I know for a lot of people it's going to be more healthy to ride and run (and they can make fitness gains doing that [both] for sure).
CYCLING ALSO MAKES KNEES AND ANKLES AND HIPS VERY WEAK, THE CONSTANT GRIND OF TAKING STEPS IN RUNNING MAKES LEG JOINTS MUCH STRONGER, BY ACCLIMATING TO THE ACTION EVERY TIME, AND A PURE CYCLIST OFTEN HAS NOTABLY SMALL LEG JOINTS BECAUSE THEY ONLY USE THEM IN THAT CERTAIN MOTION AND GENERALLY VERY LITTLE HARD CONTACT -- IT IS THE ABILITY TO EAT A LOT THAT KEEPS PEOPLE STRONG, GOOD FOOD OF COURSE, INJURIES OFTEN STEM FROM A BAD DIET, MALNUTRITION, OTHERWISE THE PERSON WOULD BE ABLE TO BOUNCE BACK IMMEDIATELY, BUT INSTEAD THEY ARE ALREADY FIGHTING SO MANY OTHER DEFICIENCIES BECAUSE OF THEIR POOR DIET, IT'S ABOUT WINNING AN EATING CONTEST, WITH GOOD FOOD, THANK GOD
“If you’re not into running and only running 30-40 miles a week” omg I am training for a half and not running that amount 😂
I came right to the comments when I heard that. lol Not into running 10K's but are running 30-40 miles per week. I run 35 miles per week and 10 kms is just a guaranteed workout distance.
Thought the same thing, like " I'm super stoked to hit 100 miles this month preparing for a half..."
It's all relative.
I run 45 miles a week and I did a 90 minute half last week. Would I have run a faster time with more training? Perhaps. But I don't feel I under-achieved with the training I did. Oh, and I also include a weekly bike ride every week (with a focus on hill climbs standing up out of the saddle).
That hat though........ thumbs up just for that.
If you only run 40 miles a week XD Im currently struggeling to fit 30 in and all I do is running ! Anyway great video.
I think cycling is also great for newer runners to help getting more load on the cardiovascular system when more running would drastically increase injury risk. I am always one to push the envelope and cycling 2-3 days a week helps me feel like I'm building fitness without increasing the number of runs per week too quickly
Should do a training talk video on setting a realistic race time goal and paces.
raise ur seat height ull be able to put out more power
+kappakappawwww will do! thought that thing might be a bit low!
+Vo2maxProductions You'll want it so you're leg is slightly bent when your feet are flat at the bottom of your pedal stroke!
Also less risk of stressing your itb
Should get a professional fit, it'll do wonders for your riding.
+kappakappawwww haha, first thing I thought when watching the video "his seat is way too low!"
I started riding on an exercise bike as a way to increase my "mileage". All my attempts at going past 60 to 70 km (40-ish miles) of running a week to date backfired. Either I get injured, or I catch some virus, or both. So I figured out spending another 30-60 minutes a day, on average, on an exercise bike can help out with finally getting my aerobic base to a higher level.
That said, I'm not sure it's going to be effective. Even with the hardest setting on the bike, cycling as fast as I can, breathing hard, sweating like a horse, I still rarely manage to get my heart rate much above 120 (my easy runs usually get me to 130-135).
Great cross training advice! I believe Zersenay Tadese was a cyclist turn runner. As a future training talk topic, it would be great to hear a discussion of Canova and Pfitzingers approach to marathon training vs Daniel's vs Lydiard, or the Hanson's approach. Specifically highlighting the different approaches to the long run.
I heard he couldn’t afford a bike and went into running as a cheaper option
Sage, that hat ROCKS! Good advice too.
Great video on cross training. suggestion for another topic: a lot of focus on this winter being wetter due to el nino year, what tips do you have for running in wet conditions.
It translates well to uphill running. Also a good warm up while sore, like how Kenyans will start an easy run with a shuffle and then pick up the pace.
What about low intensity cycling for recovery? High cadence low intensity.
I currently do that on my off day from running. Have you continued to cycle? If so, how has it worked?
Great post! Recent running related injury has me back on the bike.
I also noticed that it's good for your quads ;) Great for leg strength, weight loss and condition
The problem is if I don't have enough time so I need my time for running miles.
Cycling is also great to make the stiff legs loose a day after your long run, it's only difficult to stay cycling easy + for runners stay in low gear and cycle in high cadence.
There is a video of Meb going for a 1h ride the same day after he finished a hard tempo workout.
+Marten De Dycker I agree. From what I gather Meb usually uses his Eliptigo for cross training though (more specific to running motion)
Perfect timing, just about to start getting fit again after recovering from elbow replacement surgery following a nasty fall when running 5 weeks ago, still can't run for another month or two but need to get some cardio in.
Thanks Sage.
+Darka best of luck with the recovery!
Sage! Totally get the law of specificity but in that very specific sub case where an individual is rehabbing from an injury and can’t do high impact, where does cycling factor in and more specifically what does that running substitution program look like. For example, an individual is training for a 5k pr but is injured two months out with an ankle injury. This runner wants to be like Anne hall and stay in shape before the race !
👊 Thanks for sharing, Sage.
Cheers, 🍻
Standing up and riding out of the saddle has always seemed like an incredible waste of a physical and mental crosstraining opportunity to push and power through and on average I probably only do it once every several hundred km's, but I will try it after re-watching this after some years and hearing your comment about it having some similarity to running.
Waiting for durianrider to see this lol
+Okee Run :D:D:D
+Okee Run Why? What do you think he would say? I've seen some of his stuff on cycling...
He often says things with a good degree of truth but also some exaggerations at the same time. He probably be like "the only way to be a good runner is to ride a bike, unless your a professional that's on the juice". He would definitely agree that cycling is a fantastic supplement to running. I mean, hell, he runs a 2:48 marathon with very little running, albeit extreme amounts of cycling.
+Okee Run well I'm a pro....but not on the juice. He's a very good runner. He'd probably we able to run in the 2:30s if he ran more instead. But he likes the bike more and I get it (it's fun to ride fast!!). I love the bike too. I've seen some Strava data on him with those hills out in Australia....he needs to come to Boulder and stack up against some of our cyclists at altitude in the mountains...heck of a lot harder to pull 300+ watts for 30-min when you're going from 6000' to 8000' on a climb out here.
Oh I know that your're a pro that's not on the "juice." I was just saying that he often makes end-all be-all statements like "you have to ride a bike to be a good runner." ....things that aren't always true but one can definitely see where he's coming from. Haha invite him out to Boulder and see how he stacks up against the local riders! I'd like to see it
I use my road bike all the time, Sage try a block workout , ride your bike than a run right after ! Helped me alot , great video!
+Mike Oneill oh I've gone running right after the bike (I've held my own on a sprint tri as well even though I can barely swim). I usually run too fast after getting off the bike because I'm all amped up!
It's funny to hear him talk about professional cyclists doing 100 miles with no problem, the same way we 30-50 milers a week talk about Sage running 100 miles a week. Seems pretty incredible. Just wish that i had the chance to run 100 plus per week.
Someone was speeding at the end of the video!
Sage i dont 100 % agree that cycling is only for comming back from injury or slow start out from off season. I think its great training to have 1 or 2 ride a week where you go like 10 min warm up 10x1 min full gas then 10-15 min cool down. this way you get in a quick and intens workout without the stress on the body. So this way you can get in 1 or 2 ekstra interval workout without the stress that running give your body. So lets say you run 5 times a week and then 1-2 times a week you have this kinda of full on bike ride workout
Looking very fit as always Sage!
+Fuddbender 1994 thank you!
Nice hat.
You have the same bike as me! I have a Allez Elite 2014
my issue with cycling from a technical point of view is that it over stretches the glutes and shortens the hip flexors, most of us spend too much time sitting already, i feel like swimming would be a way better option as it includes arms as well
NOTE SAGE WAS STANDING @ THE END OF THE VIDEO...
as a collegiate runner would you recommend cycling maybe once or twice a week during the off season in the summer? if so when would you taper off?
My leg muscles always get tired before my heart and lungs do when I bike
Hey Sage! What do you think of the stairmaster fro cross training? Also, what about hiking?
Great Hat!!
Love your hat
+Vo2maxProductions - What target heart rate should you be shooting for when cross training on a bike? You mention getting your heart rate high, does that mean every time you get on a bike?
For the non-cyclists, the polka dot hat is a reference to the polka dot jersey that the best climber of the Tour de France wears during the race. I bet +Vo2maxProductions could become a really good climbing specialist if he put his mind to it.
One tip though SC - get a pair of cycling gloves. If you fall off the bike they'll help minimize road rash to your hands.
Sage, if you don't mind me asking...what do you do for a living. your videos are awesome and I am enjoying following your running career
+MrCoolerdave I'm a co-founder and coach at www.SageRunning.com . Then my main gig is being a professional Mountain-Ultra-Trail Runner.
+Vo2maxProductions Thanks Sage. I hope that didn't sound disrespectful. You are obviously are one of the top Elites. I just didn't know if their was enough money in purses yet to sustain a living. I figured you coached or were sponsored to some degree. or perhaps played bass in a retro 70's band :)
Raide your saddle height, because will gain leverage and it will be easier to ride.
Is 30 or 40 miles a week that low? We do 30ish for high school xc(even our sub 16 guys). Our coach favors a higher intensity lower mileage training. However, this may be because he doesn't want us running too high mileage because we are younger and growing.
Hersh Joshi 30-40's hella soft if you're tryna go sub 16. Should be about 60 in the heat of your base training. Then like 50 towards the end of the season.
yeah, I've realized that by now. I had my xc season and winter off-season messed up due to an ankle sprain, but I have and am again trying to gradually build up to around 50 miles/week.
excellent topic!
i want to run more but struggle increasing volume getting tendonitis etc, i think for a newbie runner like me crosstraining is nessesary.
time is what stops me choosing my bike. simply cant do it all but i aim to build some kind of bike fitness like a once a week workout.
i found the message slightly confusing, if you can only run so much before sustaining injury isnt biking a good way to increase training volume? i find swimming great as cross training and im sure it helps me recover after long runs. also once a week i do an hour on the "skiergometer" at the gym which doesnt much utilize the legs but gives a solid cardio workout.
do you plan to do any strength training over the winter?
+Benjamin Howells yes, as touched on in the video, when just starting out, being injury prone and building aerobic fitness, the bike can be great. Also even those running 30-40 miles a week can probably still get benefits from the bike. But after that the benefits diminish for runners. By all means you should mix it up though! Look at what kind of tendonitis you're getting and see if it's caused by your form, shoes or some sort of imbalance. Then address with specific strength training. good luck!
+Vo2maxProductions thanks sage, another good vid.
+Vo2maxProductions hey Sage, do you think it is more comfortable and better performance to run long distance in a good pair of running shoes than barefoot?
+Vegan Paradise Wanderer shoes. depends on the person , the surface, the distance and speed for which model though!
I have had tendinitis in my posterial tibial tendon for the last 10 weeks, and have taken off running and it is still lingering! grrr...(it is an overuse injury). would you recommend cycling? I can do the elliptical and there is no pain, my chiropractor did suggest maybe using the bike because I am not using my ankle muscles on the elliptical really, and the bike may actually help strengthen? Thanks!
+Lindsay Foster Discalimer [I'm not a doctor]. For post-tib. tendonitis look at your shoes (i.e. a stability model/posting may help if you overpronnate). For cross training, if cycling you might want to go with out clips (use push pedals) so the feet aren't locked...that should reduce ankle strain. Ice and a "stick" massage also have helped in the past. Finally, is the pain higher up on the inside of the shin (or is it down by where the ankle bumps out between the achilles and the that little ball on your ankle)?
Thanks so much for your comment and insight! I have seen an sports orthapedic doctor and had an MRI, it is "mild tendinitis" apparently but seems like it is just lingering and never healing (but maybe that is just in my mind haha). It used to be higher up on the inside of my shin, but now seems to really just feel irritated around my ankle/by the bump, mostly on the front part of my ankle.
Sprained my ankle, can relate
wat happened to the ontro song??????????????????????????
Saddles a bit low
+vo2maxproductions What's going to be your next race, the OTQ attempt or some offroad ultra?
+Tomi Tuominen OTQ attempt...then hopefully The North Face 50-mile trail champs!
put your seat up a bit
Bike seats become uncomfortable after about 45 minutes. what is available for cyclists who can't sit on a bike more than 45 minutes?
Running.
Getting tougher.
wear biking shorts and just get used to the fact that you are going to be raw downstairs if you want to cycle a lot on a regular basis. A seat that fits you bone structure will mitigate saddle sores but you can never get away from them completely
I have a feeling that too much cycling is detrimental to ones core flexibility.
you look hilarious with that hat
maybe I misunderstood, but did he say " cycling wont help your running work out, and running wont help your cycling"? well, I think thats bullshit.
+Reptar530 I think he said, if you have low mileage or are injured, cycling is a good way of keeping/building your cardio fitness. However, cycling and running use the leg muscles in different ways. When doing heavier running training cycling could reduce your performance. Triathletes are good swimmers, cyclists and runners but not as good as the specialists in each sport.
Low mileage runners probably needs to be defined. For me, I am not a (super) competitive cyclist, I can run without worrying about it affecting my performance.
+Reptar530 What Wade said. To a degree they can complement each other (i.e. just starting out, building aerobic fitness back etc). But after about 30-40 miles a week of running (esp doing specific speed workouts) the benefits are going to wane a bit. Sure, doing a long ride might help with aerobic development and fat burning...but if you are serious about reaching your ultimate potential in sport you're going to have to focus on one more and more. That being said, I know for a lot of people it's going to be more healthy to ride and run (and they can make fitness gains doing that [both] for sure).
Wade Humeniuk Vo2maxProductions
which one gives me sexy man legs?..
Next time I think it's a good idea not to compete your voice against the bike noise. I couldn't hear it clearly
nvm forget that it looks allright i reallybneed to whatch the whole vid first dont i
+kappakappawwww you're right about the seat height
CYCLING ALSO MAKES KNEES AND ANKLES AND HIPS VERY WEAK, THE CONSTANT GRIND OF TAKING STEPS IN RUNNING MAKES LEG JOINTS MUCH STRONGER, BY ACCLIMATING TO THE ACTION EVERY TIME, AND A PURE CYCLIST OFTEN HAS NOTABLY SMALL LEG JOINTS BECAUSE THEY ONLY USE THEM IN THAT CERTAIN MOTION AND GENERALLY VERY LITTLE HARD CONTACT -- IT IS THE ABILITY TO EAT A LOT THAT KEEPS PEOPLE STRONG, GOOD FOOD OF COURSE, INJURIES OFTEN STEM FROM A BAD DIET, MALNUTRITION, OTHERWISE THE PERSON WOULD BE ABLE TO BOUNCE BACK IMMEDIATELY, BUT INSTEAD THEY ARE ALREADY FIGHTING SO MANY OTHER DEFICIENCIES BECAUSE OF THEIR POOR DIET, IT'S ABOUT WINNING AN EATING CONTEST, WITH GOOD FOOD, THANK GOD
put your seat up, riding in that position will screw your knees up
+paul kerr thanks! don't want to do that!
Your seat is too low!!