David and Megan Roche - Improving Bike Power as a Runner
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Our theory of cross training is that the goal is rarely just to get low-level aerobic work. Instead, the goal is to get better and better at the cross training modality, so that the aerobic work corresponds to better muscular output. Over time, that can feed back into running development, where the higher-power muscular endurance leads to better running economy.
But there's a problem: if you don't have a background in cycling, it can feel SO HARD. Cycling has that "watts" reading, which provides simple feedback that shows most runners they are so far behind what they'd expect. Other cross training modalities like the elliptical or arc trainer would probably be similar if there were easy metrics to track.
Often, heart rate will remain low as the muscles fatigue and crack out. Some athletes will be told that their Z2 heart rate on the bike is something like 10-15 beats per minute lower than running. That's never the case. Instead, it's a specific muscular endurance limitation that feels like an aerobic one. Muscular endurance and power needs to improve in order to get the optimal aerobic stimulus, to get the biggest benefit for running, and to really enjoy cycling.
But how do you get there? We like to apply 11 principles:
(after writing this article, I thought of a couple more simple things. First, clip into the pedals. It's absolutely key. Second, make sure you have a solid bike fit, which you can do on your own. Many runners put their saddles too high--if your hands or feet go numb, that's a fit problem. Finally, and most importantly, fuel the quality work on the bike. You'll see a direct connection between carbs and power output after 1 hour.)
One: Aim for higher cadence above 85 rpm
Lower cadence might feel natural at first, but higher cadence will translate better to running since muscular tension is lower. That will be better for Type-1 slow-twitch muscle fibers as you develop power. You can go lower when you're powering over the hills or out of the saddle in a bigger gear!
Two: Use your running HR zones, rather than resetting with bike-specific zones, until you become very developed as a cyclist
A hard realization for runners is that Z2 biking is much more challenging than Z2 running. Pro cyclists will often do "LT1 intervals" (i.e. top of Z2). Runners never will really, since that's just running uphill or steady running. Developing as a cyclist is getting comfortable with a lot of muscular tension, which has a strong neuromuscular component.
Three: Don't set your FTP formally for training purposes, and don't use power zones
Power zones assume you have serious development as a cyclist, but almost every runner will have lower top-end power than expected. Spinning no-resistance based on power zones will not lead to cycling improvement without massive volume. And even then, pros can use power zones because they have astronomical FTPs--it doesn't scale to lower FTPs as effectively because the muscular tension is too low.
Four: Most rides should work into Z2 heart rate
Work into it, then settle in. I like to think of it as "tension in the chain." Because runners are going to be volume-limited as cyclists, you want to get the most out of each session. The neuromuscular adaptations will happen fast, and the muscular adaptations will follow. Your legs will probably be tired the day after bikes for a bit, and that's ok!
Five: Do semi-structured "spin-ups" to work on muscular power
On most rides as you build up, do 4-8+ x 15-30 second "spin-ups" where you increase the gear and put out serious power. That will help raise the ceiling, and the ceiling defines the floor.
Six: Alternate in the saddle and out of the saddle
When you go out of the saddle, your cadence can drop substantially--just don't worry about it. Changing up the muscular recruitment pattern will remove some of that tension, allowing you to average higher power. Uphills are a great time to get out of the saddle in a bigger gear!
Seven: After you have a base of Z2 work and spin-ups, do a low volume of shorter, harder, semi-structured intervals
Because the big offset is with muscular power and muscular endurance, longer intervals will be low power. Something like 2 x 20 minutes (a cycling classic) will be a big fart noise for a runner at first. Instead, you can keep it semi-structured, 3 minutes or under, as low as 1-4 intervals even. Just push yourself using a climb or similar benchmark, getting out of the saddle for some of it too. Later on after you develop the power basics, you can do longer efforts.
Eight: Cycling allows for more efforts, unlike running where efforts come with injury risk
Because cycling off-loads the body from impact, you can adapt to a lot more quality work. The Tour de France has 21 stages, with most of them being immensely challenging. That wouldn't exist in running because everyone would die. Every time you get on a bike outside of pure recovery days can involve some fun work, as long as you're not in Z3 or Z4 for the whole thing (which would be unlikely for the reasons stated above).
Nine: Use cycling when you have an easy run day or rest day after, often the day after a quality run
After a quality run, the body may be a bit beat up and fatigued. If you ran, it would be a recovery shuffle, with some injury risk. But a bike on that day can still be quality! That's a great time to hop on the bike.
Ten: Aim for one focused bike day per week, with one secondary day that can be a double or double workout
With these principles, runners can progress off 2 bikes per week. Have one of those be a bit longer, at least 1 hour but ideally 90-120 min. The secondary session could be shorter. You can even do 10-15 minute “bike snacks” at the end of runs!
Eleven: Strength work improves cycling output directly
Single-leg step-ups and squats almost directly translate to watts. Do your step-ups 3-5 times per week, and aim to do squats 1-2 times per week. I personally like to do them right after cycling!
Bonus Twelve: Later on, you can do "fatigue resistance efforts"
Fatigue resistance efforts can be short intervals at the end of a longer ride, like 4 x 30 seconds fast or 3-5 min hard. Or you can do very long rides in the lead up to ultras!
Biking is a huge opportunity for runners, but it can't be a passive thing, expecting improvements without focus. That differs from running, where almost any volume accumulation will pay off, with no effort being too easy. If you're looking for an indoor bike option, the Zwift Ride is the best purchase we have ever made!
We love you all! HUZZAH!
Our theory of cross training is that the goal is rarely just to get low-level aerobic work. Instead, the goal is to get better and better at the cross training modality, so that the aerobic work corresponds to better muscular output. Over time, that can feed back into running development, where the higher-power muscular endurance leads to better running economy.
But there's a problem: if you don't have a background in cycling, it can feel SO HARD. Cycling has that "watts" reading, which provides simple feedback that shows most runners they are so far behind what they'd expect. Other cross training modalities like the elliptical or arc trainer would probably be similar if there were easy metrics to track.
Often, heart rate will remain low as the muscles fatigue and crack out. Some athletes will be told that their Z2 heart rate on the bike is something like 10-15 beats per minute lower than running. That's never the case. Instead, it's a specific muscular endurance limitation that feels like an aerobic one. Muscular endurance and power needs to improve in order to get the optimal aerobic stimulus, to get the biggest benefit for running, and to really enjoy cycling.
But how do you get there? We like to apply 11 principles:
(after writing this article, I thought of a couple more simple things. First, clip into the pedals. It's absolutely key. Second, make sure you have a solid bike fit, which you can do on your own. Many runners put their saddles too high--if your hands or feet go numb, that's a fit problem. Finally, and most importantly, fuel the quality work on the bike. You'll see a direct connection between carbs and power output after 1 hour.)
One: Aim for higher cadence above 85 rpm
Lower cadence might feel natural at first, but higher cadence will translate better to running since muscular tension is lower. That will be better for Type-1 slow-twitch muscle fibers as you develop power. You can go lower when you're powering over the hills or out of the saddle in a bigger gear!
Two: Use your running HR zones, rather than resetting with bike-specific zones, until you become very developed as a cyclist
A hard realization for runners is that Z2 biking is much more challenging than Z2 running. Pro cyclists will often do "LT1 intervals" (i.e. top of Z2). Runners never will really, since that's just running uphill or steady running. Developing as a cyclist is getting comfortable with a lot of muscular tension, which has a strong neuromuscular component.
Three: Don't set your FTP formally for training purposes, and don't use power zones
Power zones assume you have serious development as a cyclist, but almost every runner will have lower top-end power than expected. Spinning no-resistance based on power zones will not lead to cycling improvement without massive volume. And even then, pros can use power zones because they have astronomical FTPs--it doesn't scale to lower FTPs as effectively because the muscular tension is too low.
Four: Most rides should work into Z2 heart rate
Work into it, then settle in. I like to think of it as "tension in the chain." Because runners are going to be volume-limited as cyclists, you want to get the most out of each session. The neuromuscular adaptations will happen fast, and the muscular adaptations will follow. Your legs will probably be tired the day after bikes for a bit, and that's ok!
Five: Do semi-structured "spin-ups" to work on muscular power
On most rides as you build up, do 4-8+ x 15-30 second "spin-ups" where you increase the gear and put out serious power. That will help raise the ceiling, and the ceiling defines the floor.
Six: Alternate in the saddle and out of the saddle
When you go out of the saddle, your cadence can drop substantially--just don't worry about it. Changing up the muscular recruitment pattern will remove some of that tension, allowing you to average higher power. Uphills are a great time to get out of the saddle in a bigger gear!
Seven: After you have a base of Z2 work and spin-ups, do a low volume of shorter, harder, semi-structured intervals
Because the big offset is with muscular power and muscular endurance, longer intervals will be low power. Something like 2 x 20 minutes (a cycling classic) will be a big fart noise for a runner at first. Instead, you can keep it semi-structured, 3 minutes or under, as low as 1-4 intervals even. Just push yourself using a climb or similar benchmark, getting out of the saddle for some of it too. Later on after you develop the power basics, you can do longer efforts.
Eight: Cycling allows for more efforts, unlike running where efforts come with injury risk
Because cycling off-loads the body from impact, you can adapt to a lot more quality work. The Tour de France has 21 stages, with most of them being immensely challenging. That wouldn't exist in running because everyone would die. Every time you get on a bike outside of pure recovery days can involve some fun work, as long as you're not in Z3 or Z4 for the whole thing (which would be unlikely for the reasons stated above).
Nine: Use cycling when you have an easy run day or rest day after, often the day after a quality run
After a quality run, the body may be a bit beat up and fatigued. If you ran, it would be a recovery shuffle, with some injury risk. But a bike on that day can still be quality! That's a great time to hop on the bike.
Ten: Aim for one focused bike day per week, with one secondary day that can be a double or double workout
With these principles, runners can progress off 2 bikes per week. Have one of those be a bit longer, at least 1 hour but ideally 90-120 min. The secondary session could be shorter. You can even do 10-15 minute “bike snacks” at the end of runs!
Eleven: Strength work improves cycling output directly
Single-leg step-ups and squats almost directly translate to watts. Do your step-ups 3-5 times per week, and aim to do squats 1-2 times per week. I personally like to do them right after cycling!
Bonus Twelve: Later on, you can do "fatigue resistance efforts"
Fatigue resistance efforts can be short intervals at the end of a longer ride, like 4 x 30 seconds fast or 3-5 min hard. Or you can do very long rides in the lead up to ultras!
Biking is a huge opportunity for runners, but it can't be a passive thing, expecting improvements without focus. That differs from running, where almost any volume accumulation will pay off, with no effort being too easy. If you're looking for an indoor bike option, the Zwift Ride is the best purchase we have ever made!
We love you all! HUZZAH!
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