Best way to combine biking and running.

redfroggie

I recently bought a bike and have been using it but not on a schedule basis, mostly just to ride to town or the pub :drinker: I have also been jogging/walking with the Zombies, Run! app (thanks MFPeeps) I need to be a bit more scheduled. I am running every other day doing 30 minute missions along with a warm up and warm down, it's about 42 minutes total.

For a beginner biker, what would be your recommendation for how often to include riding and for how long each session? I did have arthroscopic knee surgery in April so I need to start slow and build up.

Thanks!

mlb929

I started biking with a minimum of 20 minutes per day. Keep your gears light and easy, so less mashing the pedals, with smooth easy turn over. It will get you more used to the repetitive motion of more reps with less pressure. Check with your Dr if you need to but that should be easier on your knees, it is mine.

I never run and bike on the same day. Too much for me to handle.

geordiegirl27

Hi there

cant offer any medical advise re the knee but taking it slowly sounds like a good plan.

I bought a bike and started cycling last year as I had a knee injury. What I did was build up my cycling much the same you would running. So some days I ran other I cycled, you could set yourself something like

Monday - Cycle
Tuesday - Run
Wednesday - Rest
Thursday - Cycle
Friday - Run
Saturday - Rest
Sunday - Rest or an additional run/cycle or even a weights session

I'd say start with getting used to the bike, gears etc (you may be less of a beginner than I was but I didnt even know how to use gears when I bought mine, lol) then try your bike for 10 /15 min turn around 10 /15 min back, or a bit longer if you think you can but basically find out what how you feel, of course it also depends on how hilly it is where you live - if you are after building up your running Hal Higson does some good training schedules which you could adapt to fit in with your available time/ultimate goal.

redfroggie

Hi there

cant offer any medical advise re the knee but taking it slowly sounds like a good plan.

I bought a bike and started cycling last year as I had a knee injury. What I did was build up my cycling much the same you would running. So some days I ran other I cycled, you could set yourself something like

Monday - Cycle
Tuesday - Run
Wednesday - Rest
Thursday - Cycle
Friday - Run
Saturday - Rest
Sunday - Rest or an additional run/cycle or even a weights session

I'd say start with getting used to the bike, gears etc (you may be less of a beginner than I was but I didnt even know how to use gears when I bought mine, lol) then try your bike for 10 /15 min turn around 10 /15 min back, or a bit longer if you think you can but basically find out what how you feel, of course it also depends on how hilly it is where you live - if you are after building up your running Hal Higson does some good training schedules which you could adapt to fit in with your available time/ultimate goal.

This def looks like a doable schedule. My surgeon said running and biking are my best options as long as I am comfortable.
I have a gym membership but it is currently under refurbishment till September when I can start adding in a bit of swimming and weight training.

Thanks for the info. Once I complete all my Zombie missions I will take a look at increasing speed.

AzhureSnow

I assume you're road biking, not mountain biking. To keep it easy on your knee, look for segments that involve mild inclines and allow you to keep yourself in a low gear. For people with knee problems, cycling is a lower impact in SOME cases, but can also aggravate knee issues (especially those that are problematic with repetitive use, such as ITBS).

Personally, i tend to cycle on the weekends, run during the week. Disclaimer: I'm a mountain/trail biker so for me to "go biking" it means driving 45 minutes away to a state park or trail area. If I was road biking, I could bike everywhere. I live on a military base 20 miles from the nearest "city", so I could easily bike into town if I had a road bike.

nikmarucut

Hello.

I started using a bike a year ago and it's helped me tremendously in the losing weight and happiness factor.

Also I started biking when I was in the worst shape of my life.

If you're starting off I would just set goals of biking to places you actually have to be at. I hate setting an actual time limit on biking as I do at the gym when i'm using cardio machines. In the beginning you should do it by the distance you go. The main thing about biking is that you have to keep up with it everyday, even if it's just for a little bit.

Me personally, I was SUPER awkward on a bike in the very beginning. And biking in the Oakland and San Francisco areas as a newbie where most of the people that bike is a lifestyle is scary, especially when you're on the road. But DON"T GIVE UP. Your body gets used to it and before you know it you will be out there buzzing through traffic and other bicyclists.

REGARDING THE ADVICE ON USING LIGHTER GEARS? THAT IS A MYTH! You're actually working harder if you're on lighter gears since you're having to pedal more because there's less resistance. To be honest I think you should get to know your bike and start at a gear where there's enough resistance so that when you start to bike you move smoothly.

Also how heavy your bike is and what you lug around in your bag is a huge factor on biking. The lighter the bike, the less stuff you have carrying around with you makes the bike ride easier and faster.

Good luck. I think the best thing is to just integrate it into your life gradually. And to keep getting on that back even when you don't want to. There have been many days where I didn't feel like biking but forced myself to do it and in the end was so glad to have done it. You just gotta bike for 2 minutes and you get that laziness out of you and you're ready to go!

Hope this helps.

AzhureSnow

REGARDING THE ADVICE ON USING LIGHTER GEARS? THAT IS A MYTH! You're actually working harder if you're on lighter gears since you're having to pedal more because there's less resistance. To be honest I think you should get to know your bike and start at a gear where there's enough resistance so that when you start to bike you move smoothly.

Nikmarucut - although you are peddling more frequently, the impact is always lower in a lower gear. Since the OP is still recovering from a knee operation, and is doing this for cardio purposes, it would be best for her to get her joints used to the motion in a lower gear where she is not having to force pressure on a healing knee joint. Were she an average individual who had no previous knee injuries, I would recommend the same as you (start in a comfortable gear, but still give yourself a little resistance).

OP - "low gear" doesn't necessarily mean first gear. For me, I tend to think of my 8th-10th gear as a "low gear".

redfroggie

AzhureSnow-yeah I didn't clarify that bit. I'm road riding. I have areas that are slight inclines and flat areas and a few harder inclines.

nikmarucut- I find that when I was biking at the gym I just watched the time, so having an end point is probably a good idea. I am not sure about all my gears yet, I've found one that isn't too easy, I hate for my legs to be cycling like a maniac and barely going anywhere!

My bike isn't heavy and I have a mid sized lightweight back pack. All I carry in it is a bike pump, small puncture repair kit, a towel, keys, water bottle and if needed my wallet.

I'm not a confident rider yet, but I'm learning. Thanks for the info. it's been helpful.

AzhureSnow

AzhureSnow-yeah I didn't clarify that bit. I'm road riding. I have areas that are slight inclines and flat areas and a few harder inclines.

nikmarucut- I find that when I was biking at the gym I just watched the time, so having an end point is probably a good idea. I am not sure about all my gears yet, I've found one that isn't too easy, I hate for my legs to be cycling like a maniac and barely going anywhere!

My bike isn't heavy and I have a mid sized lightweight back pack. All I carry in it is a bike pump, small puncture repair kit, a towel, keys, water bottle and if needed my wallet.

I'm not a confident rider yet, but I'm learning. Thanks for the info. it's been helpful.

What kind of bike do you use? Just curious. I ride a specialized Myka Comp, and although it's primarily a mntn bike, I do have tires I swap out on it to make it more road-friendly (read: less tread = less resistance on the road).

i ride with my camelbak - it's a little heavier (because I carry 3 liters of water when I'm first starting out), but it's the easiest way for me to keep my first aid, wallet, keys, water, iPhone, etc in one easy place). Because it's on my back, the weight seems easier to manage (plus, the more I drink, the lighter it feels! If you're going on a 10 mile or longer ride, I highly recommend getting a camelbak

redfroggie

AzhureSnow-yeah I didn't clarify that bit. I'm road riding. I have areas that are slight inclines and flat areas and a few harder inclines.

nikmarucut- I find that when I was biking at the gym I just watched the time, so having an end point is probably a good idea. I am not sure about all my gears yet, I've found one that isn't too easy, I hate for my legs to be cycling like a maniac and barely going anywhere!

My bike isn't heavy and I have a mid sized lightweight back pack. All I carry in it is a bike pump, small puncture repair kit, a towel, keys, water bottle and if needed my wallet.

I'm not a confident rider yet, but I'm learning. Thanks for the info. it's been helpful.

What kind of bike do you use? Just curious. I ride a specialized Myka Comp, and although it's primarily a mntn bike, I do have tires I swap out on it to make it more road-friendly (read: less tread = less resistance on the road).

i ride with my camelbak - it's a little heavier (because I carry 3 liters of water when I'm first starting out), but it's the easiest way for me to keep my first aid, wallet, keys, water, iPhone, etc in one easy place). Because it's on my back, the weight seems easier to manage (plus, the more I drink, the lighter it feels! If you're going on a 10 mile or longer ride, I highly recommend getting a camelbak

I have an very unspecialised Reebok bike. It is a 21 gear mtn bike with front shocks. I want to do trail riding one day. I know it's not the best for road riding but as this was a first bike in 20 years I had to go with basics and value. I have considered getting a camelback. It doesn't get too hot here in the UK so far a large water bottle has been sufficient. One day I will hopefully be able to complete a 10 mile ride.

AzhureSnow

Hahaha - "Specialized" is the brand :-P It's still an "off the rack" bike.

If you save your pennies, I'd look at investing in a dedicated road bike that will be MUCH lighter weight for you at some point. i had a much cheaper bike at first, and it was SO heavy. I swear it weighed like 40 pounds. My Myka Comp I can lift, effortlessly, with one arm. When you're buying a bike, the extra money you spend on lightweight frame and components can really go a long way. If cycling is something you'd like to really get into, eventually it will be worth it. I don't know anything about Reebok bikes, though.

when/if you ever decide to upgrade bikes, you can often find great deals on bikes on Craigslist and classified ads. Some hardcore dedicated bikers get new bikes every year or two so you can get "last years model" much cheaper. Check your local cycling shop at the end of the summer as they phase in the "new models" and see if you can find a refurbished old bike, or a discounted version of last years model. Obviously, they still cost money, but you could probably get a bike that's only a year or two old for around $200 USD (instead of $600 or so for a new bike) if you do some good shopping. I promise - your whole experience cycling changes when you ride a lighter, more efficient bike!

redfroggie

Hahaha - "Specialized" is the brand :-P It's still an "off the rack" bike.

I'm not the brightest frog in the pond LOL.

Once I get used to riding and do it more often I can see splashing a bit more cash. I got mine on sale for £67. I saw some nice hybrids for a little bit more, I think that may be a good option. Thanks for all the info. it's really helped.

mlb929

REGARDING THE ADVICE ON USING LIGHTER GEARS? THAT IS A MYTH! You're actually working harder if you're on lighter gears since you're having to pedal more because there's less resistance. To be honest I think you should get to know your bike and start at a gear where there's enough resistance so that when you start to bike you move smoothly.

Nikmarucut - although you are peddling more frequently, the impact is always lower in a lower gear. Since the OP is still recovering from a knee operation, and is doing this for cardio purposes, it would be best for her to get her joints used to the motion in a lower gear where she is not having to force pressure on a healing knee joint. Were she an average individual who had no previous knee injuries, I would recommend the same as you (start in a comfortable gear, but still give yourself a little resistance).

OP - "low gear" doesn't necessarily mean first gear. For me, I tend to think of my 8th-10th gear as a "low gear".

Thank you - that is exactly what I meant, in recovering from any knee injury, you don't want to press harder and use an easier more reps is for recovery. Thanks

I would disagree that you are working harder in lighter gears. Because yes, you may be incorporating less large muscle groups, so therefore, when I ride at a lighter tension, I am moving faster, but my HR remains lower then when I put greater pressure and tension on, my HR is higher because I am incorporating more of the large muscle groups.

litatura

Right now, I'm on a run 3X/week and bike 3X/week schedule (each for 30 minutes) and one day of rest. I've been having troubles with my knee again lately - it's killing me after a run, but doesn't bother me when I bike.

sigma54

As others have mentioned, just make sure you aren't putting too much pressure on your knees from peddling too hard... I had some knee issues a few years ago because my cadence was too low and was putting too much pressure on my knees. Try to aim for a cadence of 80-90 revolutions per minute. It might be a bit faster than what you're used to but with less pressure per stroke.

Another thing I recommend is getting clipless bike pedals and bike shoes. After my injury, I purchased an inexpensive pair of shoes which cost me about $70 CAD and they are still in excellent shape even after lots of use so they should be able to last you a long time. There are different types of bike shoes. Since I mainly bike for pleasure and for fitness, I purchased a pair that look more like regular shoes. They were also cheaper compared to more performance oriented shoes. I like them because you can walk in them a bit and they look normal in case you want to do errands on your bike and walk into a store with normal looking footwear. I was able to get bike pedals with the clip interface for about $45 CAD. The ones I purchased have one side with the clip, the other side is a normal pedal so that I can use the bike even if I only have regular shoes on.


Example of shoes: http://www.mec.ca/AST/ShopMEC/Cycling/Footwear/PRD~5013-352/exustar-e-sm102-cycling-shoes-unisex.jsp
Example of pedals: http://www.mec.ca/AST/ShopMEC/Cycling/Pedals/PRD~5007-899/wellgo-wpd-95b-halfhalf-pedals.jsp

The reason I mention the shoes and clips is that I found it has helped me avoid aggravating my knee problems. The clips allow you to lock your feet into the pedals so that you can push on the pedals as you do normally, but you can also pull up on the pedals as you go around each revolution. This helps to balance the use of front and back leg muscles which helps to keep the knee in alignment. To release the shoes from the pedals, you simply turn them sideways. That bit does take a little bit of getting used to but becomes second nature quickly. For my pedals at least, you can adjust the ease with which the shoes are released... if you do choose to get some of these, make sure it is set to the loosest setting first when trying them for the first few times then adjust it to what feels comfortable.

nikmarucut

OOPS! Sorry, I forgot that tidbit about the knee surgery! YES, do start at a lower gear!! And when your knee is at the point where it can do more, then increase the resistance!!

Regardless, you will fall in love with biking!!!

zoom2

Cyclocross -- best combo of running and cycling EVER!!! :devil: :drinker:

Seriously, though, maybe look at an entry-level duathlon program for ideas of how to incorporate both disciplines. They help give balance and make the best use of your muscles and recovery. Gale Bernhardt has a book of training plans for multisport athletes that is really good for this.

magj0y

If you get serious about biking, you might want to invest in a specific pedal, the way the cranks are designed, there is less pressure on the knees.

redfroggie

Wow, thanks everyone for so much info! I love it. There is a lot to take in and process. I thought about shoes and clips but I'm a bit of panic cycler at the moment. Oh to have that sense of no fear I had as a kid! I lived on my bike, even when I went roller skating and took my bike to the rink, I rode with skates on.

Zoom 2 I love how you in a round about way referred to me as a 'multi-sport athelete' that gave the ego a bit of a boost. I'm going to use that in a sentence today, thanks!

My knee is holding up well, I was working out a lot before the injury so I had a head start on building up the muscles to compensate for the damage. I've been lucky that I don't have pain when I run but it's a bit stiff after. If I ice it down right away it's not much of an issue. So far biking hasn't affected it much.

zoom2

Zoom 2 I love how you in a round about way referred to me as a 'multi-sport athelete' that gave the ego a bit of a boost. I'm going to use that in a sentence today, thanks!

My knee is holding up well, I was working out a lot before the injury so I had a head start on building up the muscles to compensate for the damage. I've been lucky that I don't have pain when I run but it's a bit stiff after. If I ice it down right away it's not much of an issue. So far biking hasn't affected it much.

If you're doing more than one sport I'd say the title fits! :bigsmile:

And I definitely echo what others have said about cadence...I think the best tool I had when I first started riding was a cadence sensor. I already had a Garmin Forerunner 305 for running, so I picked up the wireless cadence/distance/speed sensor when I got my first road bike to turn it into a bike computer (since it mounts on the rear wheel it works on the indoor trainer, too). Money well spent. I concentrated on maintaining cadence ~90 and now my natural cadence generally falls in the 80-95 range. Happy knees are happy!