Biking benefits for Running
The only time I find myself breathing and getting the same cardio workout on the bike is when I'm either hill climbing or time trialing. Just casually riding the bike, I can go all day, and I can't do the same on the run.
However I find that I will push harder on the hill climbs on the bike. This is two fold, if you go too slow on the bike you can and will fall over on a hill. Related to that if you don't go fast enough and you don't want to fall, you are forced into the walk of shame where you end up pushing your bike up the hill. I have been guilty of that several times and it sucks. It's also hard to get back on the bike and start pedaling when you have to clip in and you are headed uphill.
During those uphill battles on the bike, my breathing and heart rate will spike well above my running, and like I said I think it is because I don't want to fall or come to a stop. When you run, you don't have that worry except for the stopping part.
When I do a long ride with a lot of hill climbing, I know that my legs are dead the next day.
Ideally when you are riding the main force should be coming from the big muscles in the hip/butt area, I can tell when I'm doing it right and when it's wrong. Pain or soreness in other muscle areas tend to provide negative feedback.
At least these are the things I have found to be true for me.
Your mileage may vary.
Scott
However I find that I will push harder on the hill climbs on the bike. This is two fold, if you go too slow on the bike you can and will fall over on a hill. Related to that if you don't go fast enough and you don't want to fall, you are forced into the walk of shame where you end up pushing your bike up the hill. I have been guilty of that several times and it sucks. It's also hard to get back on the bike and start pedaling when you have to clip in and you are headed uphill.
During those uphill battles on the bike, my breathing and heart rate will spike well above my running, and like I said I think it is because I don't want to fall or come to a stop. When you run, you don't have that worry except for the stopping part.
When I do a long ride with a lot of hill climbing, I know that my legs are dead the next day.
Ideally when you are riding the main force should be coming from the big muscles in the hip/butt area, I can tell when I'm doing it right and when it's wrong. Pain or soreness in other muscle areas tend to provide negative feedback.
At least these are the things I have found to be true for me.
Your mileage may vary.
Scott
The first time you do something - It's going to be a personal record!
(deactivated member)
on 8/17/11 12:14 pm
on 8/17/11 12:14 pm
Just to piggy back on Scott's reply...
Proper peddle stroke and techniques vary from rider to rider and situation to situation. The selection of cadence and seat position are a couple factors. The type of bike and how well it is fit are major factors.
Speaking from a road bike that most would call a race bike perspective here are a few thoughts based on my experience:
1. CADENCE!!! In general flat, long distances are well served by bigger gears and lower cadence. I tend to run about 85 RPM. The trick is to find a cadence and then shift to maintain that cadence.
Just to provide an alternate opinion...flat rides benefit from clean, circular peddle strokes. With proper peddles and cleats the trick is to develop a smooth peddle stroke where you are pushing and pulling through the stroke with one leg while pulling up and around on the other leg.
2. HILLS. DEPENDS.
Short steep climbs can be powered up with big gears out of the saddle.
Longer, steady, mild climbs can be attacked in multiple ways. One way is to maintain a flat land cadence and gear but push back on the seat to bring in more of the major muscles including the glutes. Another is to drop a gear and hold cadence and sacrifice speed. Finally one can drop 2-3 gears and spin at a higher cadence but there is a need to watch HR when this is done. There are multiple theories and use of a HR monitor and careful observation will help find what is best for you.
Climbs that are really long and pocked with patches of steeper climbs are great for changing up techniques such as spinning and out of saddle climbing.
BTW...forget about riding the drops (or on aero bars) on "significant" climbs. The are not suited for sucking in the extra air needed for the exertion. Besides, since speeds drop on climbs the need for clean aerodynamics drops. Instead ride the hoods or even hold on to the bars near the stem. In fact, on steep climbs watch the pros. The ride the bars, push relatively big gears and then pull back on the bars to get treat leverage.
3. WIND...much like long climbs however there is one major distinction and that is use of drops and aerobars. Now you just have to gut it out, find a speed and body position that lends itself to an emphasis on more fundamentally aerodynamic methods.
Finally, KNOW YOUR BIKE! Know your gear chart. Calculate "gear inches" http://www.jbarrm.com/cycal/cycal.html Learn to read the road and shift in preparation for what is next. Sometimes that is strictly only done with the cluster, many times a single shift of a chain ring does the trick.
Scott has some great points! I just thought I would offer up other opinions.
Proper peddle stroke and techniques vary from rider to rider and situation to situation. The selection of cadence and seat position are a couple factors. The type of bike and how well it is fit are major factors.
Speaking from a road bike that most would call a race bike perspective here are a few thoughts based on my experience:
1. CADENCE!!! In general flat, long distances are well served by bigger gears and lower cadence. I tend to run about 85 RPM. The trick is to find a cadence and then shift to maintain that cadence.
Just to provide an alternate opinion...flat rides benefit from clean, circular peddle strokes. With proper peddles and cleats the trick is to develop a smooth peddle stroke where you are pushing and pulling through the stroke with one leg while pulling up and around on the other leg.
2. HILLS. DEPENDS.
Short steep climbs can be powered up with big gears out of the saddle.
Longer, steady, mild climbs can be attacked in multiple ways. One way is to maintain a flat land cadence and gear but push back on the seat to bring in more of the major muscles including the glutes. Another is to drop a gear and hold cadence and sacrifice speed. Finally one can drop 2-3 gears and spin at a higher cadence but there is a need to watch HR when this is done. There are multiple theories and use of a HR monitor and careful observation will help find what is best for you.
Climbs that are really long and pocked with patches of steeper climbs are great for changing up techniques such as spinning and out of saddle climbing.
BTW...forget about riding the drops (or on aero bars) on "significant" climbs. The are not suited for sucking in the extra air needed for the exertion. Besides, since speeds drop on climbs the need for clean aerodynamics drops. Instead ride the hoods or even hold on to the bars near the stem. In fact, on steep climbs watch the pros. The ride the bars, push relatively big gears and then pull back on the bars to get treat leverage.
3. WIND...much like long climbs however there is one major distinction and that is use of drops and aerobars. Now you just have to gut it out, find a speed and body position that lends itself to an emphasis on more fundamentally aerodynamic methods.
Finally, KNOW YOUR BIKE! Know your gear chart. Calculate "gear inches" http://www.jbarrm.com/cycal/cycal.html Learn to read the road and shift in preparation for what is next. Sometimes that is strictly only done with the cluster, many times a single shift of a chain ring does the trick.
Scott has some great points! I just thought I would offer up other opinions.
Thanks Scott, I know what you mean about the muscle groups. I actually find when I am doing it wrong that my pace slows down, and trust me I have a lot to learn, but I do have a great feel for my body having been an athlete for 24 years, and now getting back to that level again.
Thanks again for the info.
Jay
Thanks again for the info.
Jay
(deactivated member)
on 8/17/11 11:38 am
on 8/17/11 11:38 am
I'm in the process of getting approval for a VSG and I don't know where you are at so...
I'm lucky to be in reasonably good shape for being over weight. I generally pop of an hour to 2 hours at least 3 days a week averaging about 16.5 MPH in the flat lands of east-central IL. What we don't have in hills we make of with moderate winds. I couldn't run to save my life. LOL
I work with a Garmin GPS/HRM and calculate that my max HR is about 175. HR on the bike will have to be higher than the HR when running to match similar exertion due to the weight bearing nature of running. I have read that the difference is somewhere in the range of 10 bpm.
So, getting the cardio on the bike is easy and legs...well my wife likes mine!
Of course, upper body strength still remains important but you won't get much of that on the bike. A regular regiment of upper body exercise is a good compliment to the bike.
The down side to cycling is bone mass. Running is weight bearing thus supports improved bone density but cycling isn't. Recent studies have shown cyclist do have problems with bone density if they don't supplement cycling with something that is weight bearing. In creased calcium and Vit D can help.
The other issue for men is prostrate health. Proper bike fit including seat height and position are essential to help. Some older men use seats designed for women. Also knowing where to sit on the seat is important. Too many cyclists sit too far forward on the nose. "Race" saddles get a bad rap because folks just don't know where to sit and why.
The bottom line is to get with a reputable bike shop and make sure you and your bike are properly fitted for each other. Frame size, crank length, seat set up, steering stem height and length are all vital parts of proper fit. Also, don't forget peddles. A good set of peddles and bike shoes can never be underestimated.
To me, the bottom line is good equipment leads to better satisfaction and thus more use. It ain't cheap but it doesn't have to be prohibitively expensive either. Of course you could be as insane as me and have custom carbon bikes...but I always say I have better equipment than bike skills. LOL
Good luck!
I'm lucky to be in reasonably good shape for being over weight. I generally pop of an hour to 2 hours at least 3 days a week averaging about 16.5 MPH in the flat lands of east-central IL. What we don't have in hills we make of with moderate winds. I couldn't run to save my life. LOL
I work with a Garmin GPS/HRM and calculate that my max HR is about 175. HR on the bike will have to be higher than the HR when running to match similar exertion due to the weight bearing nature of running. I have read that the difference is somewhere in the range of 10 bpm.
So, getting the cardio on the bike is easy and legs...well my wife likes mine!
Of course, upper body strength still remains important but you won't get much of that on the bike. A regular regiment of upper body exercise is a good compliment to the bike.
The down side to cycling is bone mass. Running is weight bearing thus supports improved bone density but cycling isn't. Recent studies have shown cyclist do have problems with bone density if they don't supplement cycling with something that is weight bearing. In creased calcium and Vit D can help.
The other issue for men is prostrate health. Proper bike fit including seat height and position are essential to help. Some older men use seats designed for women. Also knowing where to sit on the seat is important. Too many cyclists sit too far forward on the nose. "Race" saddles get a bad rap because folks just don't know where to sit and why.
The bottom line is to get with a reputable bike shop and make sure you and your bike are properly fitted for each other. Frame size, crank length, seat set up, steering stem height and length are all vital parts of proper fit. Also, don't forget peddles. A good set of peddles and bike shoes can never be underestimated.
To me, the bottom line is good equipment leads to better satisfaction and thus more use. It ain't cheap but it doesn't have to be prohibitively expensive either. Of course you could be as insane as me and have custom carbon bikes...but I always say I have better equipment than bike skills. LOL
Good luck!
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