article 7 of cycling for runners

March is upon us and with it a new series of training sessions. In February we gave you a series of targets. Four sessions that ideally would be undertaken indoors on a turbo-trainer.

In summary, the sessions were as follows HERE

Catch up on previous articles HERE

In addition to the above four sessions you hopefully maintained your weekly runs and used cycling (very easy) as an alternative to a ‘recovery run.’

In March we are Marching On with our training and we want to step up once again and provide additional stimulus to progress your fitness and strength. You may be wondering, how do I fit all these sessions in?

Here is a template for a typical training week in March:

Monday – Indoor cycling session of 20-40 minutes (based on fitness and experience.) Keep gearing very light and ‘spin’ your legs thinking about a 90+ cadence and maintaining souplesse.
Tuesday – Running at 75% of max HR. Distance or time based on experience and targets.
Wednesday – Indoor cycling session as per article 7 training plan. This will progress in effort for week 1, week 2, week 3 and week 4.
Thursday – As Tuesday.
Friday – Rest day.
Saturday – Long outdoor bike session using ‘MAFF’ formula for 90 to 180-minutes. This will progress as outlined in this article 7 plan for week 1, week 2, week 3 and week 4.
Sunday – Long run based on experience and target race distance.

MARCH TRAINING SESSIONS

March sessions fall into three distinct categories:

Recovery, Intensity and Endurance.

For simplicity, we have scheduled the sessions to take place on a Monday (recovery), Wednesday (intensity) and Saturday (endurance). Of course it is possible to move these sessions around to suit your available time but please aim to keep to the structure we have provided here.

The week explained:

Monday follows a busy weekend of training and therefore is ideally a rest day or recovery day. As we have stated on many occasions, does a recovery run really exist? We use cycling for recovery as it is a non-weight bearing exercise and therefore you are able to spin your legs, elevate your heart rate a little and all without the impact of running. Monday’s session will ideally be on the road or an indoor trainer. You will use light gears, ‘spin’ your legs and look for a cadence of 90+. Time will vary based on your fitness and target goals. However, we recommend anything between 20 to 40-minutes.
Wednesday provides intensity and is an alternative to a faster running session. Over 4-weeks the sessions will build on February’s session and progress your fitness and strength.
Saturday is a long run equivalent and is ideally placed to provide two back-to-back sessions in March. You will cycle long on Saturday (outdoors) and then run long on Sunday. This provides a great endurance stimulus and reduces the impact that would come from two back-to-back run sessions. We are introducing the ‘MAFF’ formula for this session.

Hints ‘n’ Tips

Use a heart rate monitor. It’s great to get the feedback and monitor your training.
Have water handy – you will need it.
If training indoors use a fan or train near an open window.
Keep your pedalling technique smooth, don’t fight the bike.

WEEK 1

Monday : 20 to 40-minutes recovery

Wednesday : 1-hour session turbo trainer

5, 4, 3, 2, 1 warm up * please see blow for a refresher on 5,4,3,2,1

Move up 1 additional gear, for me this would be 52×16 and maintain a 90 cadence for 4-minutes and then step up 1-gear (for me this is 52×15) and work hard for 1-minute. At the end of 1-minute drop back down one gear, for me 52×16 and repeat 4min/ 1min for seven more times (total 8 repetitions)

Cool down with 5 x 1-minutes dropping down a gear for each minute.

Saturday : 60-minute session

This session will ideally be outdoors. You will use the MAFF formula to build base level fitness at any easy pace with a low heart rate and cadence ideally on or around 90 cadence. Make sure you use a quality HRM/ GPS for this session.

For example, the below session is 1-hour working on a MAFF of 130-140 bpm with warm up and cool down.

MAFF is based on the ‘Maffetone’ Formula. You can read two articles, HERE and HERE about Maffetone.

Maffetone formula is calculated as follows:

Subtract your age from 180.

Modify this number by selecting among the following categories the one that best matches your fitness and health profile:

A: If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.

B: If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.

C: If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.

D: If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

For example, if you are thirty years old and fit into category (B), you get the following:

180–30=150. Then 150–5=145 beats per minute (bpm).

If it is difficult to decide which of two groups best fits you, choose the group or outcome that results in the lower heart rate. In athletes who are taking medication that may affect their heart rate, those who wear a pacemaker, or those who have special circumstances not discussed here, further individualization with the help of a healthcare practitioner or other specialist familiar with your circumstance and knowledgeable in endurance sports may be necessary.

Two situations may be exceptions to the above calculations:

The 180 Formula may need to be further individualized for people over the age of sixty-five. For some of these athletes, up to 10 beats may have to be added for those in category (d) in the 180 Formula, and depending on individual levels of fitness and health. This does not mean 10 should automatically be added, but that an honest self-assessment is important.

For athletes sixteen years of age and under, the formula is not applicable; rather, a heart rate of 165 may be best.

Once a maximum aerobic heart rate is found, a training range from this heart rate to 10 beats below could be used as a training range. For example, if an athlete’s maximum aerobic heart rate were determined to be 155, that person’s aerobic training zone would be 145 to 155 bpm. However, the more training at 155, the quicker an optimal aerobic base will be developed.

WEEK 2

Monday : 20 to 40-minutes recovery

Wednesday : 1-hour session turbo trainer

5, 4, 3, 2, 1 warm up *

Move up 1 additional gear, for me this would be 52×16 and maintain a 90 cadence for 3-minutes and then step up 1-gear (for me this is 52×15) and work hard for 2-minutes. At the end of 2-minutes drop back down one gear, for me 52×16 and repeat 3min/ 2min for five more times (total 6 repetitions)

Cool down with a reverse 5,4,3,2,1

Saturday : 90-minute session

This session will ideally be outdoors. You will use the MAFF formula to build base level fitness at any easy pace with a low heart rate and cadence ideally on or around 90 cadence.

WEEK 3

Monday : 20 to 40-minutes recovery

Wednesday : 1-hour session turbo trainer

5, 4, 3, 2, 1 warm up *

Cool down with 5 x 1-minutes dropping down a gear for each minute.

Saturday : 2-hour session

This session will ideally be outdoors. You will use the MAFF formula to build base level fitness at any easy pace with a low heart rate and cadence ideally on or around 90 cadence.

WEEK 4

Monday : 20 to 40-minutes recovery

Wednesday : 1-hour session turbo trainer

5, 4, 3, 2, 1 warm up *

40-minutes at 75% of maximum heart rate with a 90-cadence

Cool down with 5 x 1-minutes dropping down a gear for each minute.

Saturday : 2-hour 30-minute session

This session will ideally be outdoors. You will use the MAFF formula to build base level fitness at any easy pace with a low heart rate and cadence ideally on or around 90 cadence.

NOTES:

March is designed to enhance your fitness in multiple ways and maximize your fitness. Combining three key sessions on a bike: recovery, intensity and endurance you will have a great fitness base for April when we take training to the next level.

It’s important that running and cycling work hand-in-hand with each other during March. So don’t try to push the envelope with running too hard or too long. If in doubt, use the MAFF formula for your running.

MAFF will require discipline and you will almost certainly feel that training is too easy. It’s a common feeling for many that are new the formula but stick with it and see how you progress.

It’s imperative that you use a heart rate monitor (we recommend Suunto) for the sessions in March. You need to work hard for the intensity sessions but you also need to ensure that the recovery and MAFF sessions are easy. Most people don’t do hard sessions hard enough and make easy sessions too hard. What you end up with is the middle ground and a lack of progression.

As April and May arrive, you need to build on the above and balance them. You may find that a faster cycling session will start to be replaced with a faster run session. If so, that’s fine. Incorporate cycling as recovery. However, we encourage that you still use long bike rides in conjunction with long and eventually longer runs.

At the end of May we will be back with a plan for June. Things will all change in as running takes a greater importance. You will incorporate one faster run session (Tuesday), one hill session (Thursday) and maintain a long bike. Until then, good luck!

Make easy – easy!

And make hard – hard!

Enjoy Marching On…

Glossary:

*5,4,3,2,1

If you are not used to cycle gearing, the 5, 4, 3, 2, 1 will help you. Depending on your experience, strength, fitness and experience. You may do this session on your ‘small’ cog at the front of the bike or the ‘large’ cog. I do my sessions on the ‘52’ cog.

Start as follows:

52×25 for 5 minutes aiming for 90+ cadence

52×23 for 4 minutes aiming for 90+ cadence

52×21 for 3 minutes aiming for 90+ cadence

52×19 for 2 minutes aiming for 90 cadence

52×17 for 1 minute aiming for 90 cadence

By the time you reach the final minute you will be completely warm, your hear rate will have slowly elevated and the gearing will be ‘challenging’ but sustainable. Your heart rate will be in the 70-75% zone of max hear rate.

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