Cycling is an excellent form of cross-training for runners looking to improve their performance and recover from injuries. Here are some cycling workouts designed specifically for runners to help them build strength, speed, and endurance.
Hill Reps in a High Gear to Build Strength
Hill repeats are a great way to build strength and endurance in runners. These workouts involve climbing uphill at a challenging pace and recover下来. You can do this on an actual bike rather than a spin bike in the gym. Start with a warm-up of 10-15 minutes, find a big hill, and climb at a pace where you are just at an 8 or 9 on a 1-to-10 rating of perceived exertion (RPE) scale. Push as hard as you can for 10 to 20 pedal strokes (about 10 to 20 seconds), then back down and recover for 10 to 20 seconds. Repeat 4 more times. After the final interval, recover for 10 minutes and repeat from the top if you’re feeling up for it.
Short Intense Efforts to Build Speed
To build speed, spike your heart rate to maximum levels and encourage a fast turning of the pedals. This can be done by doing a series of one-minute all-out, best effort sprints, with a two-minute recovery of easy riding in between each minute. Cool down for 10-15 minutes after your last interval.
Longer, More Reasonable-Paced rides to Build Endurance
For longer, more reasonable-paced rides, aim for a specific endurance training zone that's about 68 to 75 per cent of threshold heart rate.骑行三十分钟不会产生效果，因为只有在高强度下保持足够的时间才会产生影响，而强度和时间密切相关。如果你通常骑行一个小时，那么在耐力区骑2.5个小时将会足够时间让你提高耐力，这足以让你在比赛中取得更好的表现。
Stretching and Mindfulness
Don't forget to stretch and practice mindfulness to complement your fitness training and help restore tender muscles after each ride. Yoga and mindfulness can improve flexibility, reduce stress, and aid in recovery.
Road Cycling Workouts
For road cycling workouts, you'll want to focus on maintaining high RPMs, especially during intervals. Here are two sample workouts:
Road Bike Workouts
- Fartlek Workouts: Similar to running, do similar workouts on your bike. Ride moderate up hills, go easy on flats, and sprint the downhills.
- Time Intervals: 15 minutes easy to warm up, 10 minutes moderate, 1 minute sprint, 10 minutes moderate, 1 minute sprint, 15 minutes easy warm down.
Spinning Workouts
- High-RPM Workouts: Here you don't have to worry about anything except how much resistance you're putting on your bike. Stationary bikes lend themselves to more structured workouts.
- Time Intervals: Warm up for 10 minutes, then do 5 x 2 minutes at 5k effort with 30 seconds easy recovery, followed by a cool-down to 30 minutes total.
Cycle Computer and Safety的措施
Remember to always wear an ID and carry it with you, use a BPA-free water bottle to stay hydrated, and get some padding for your bottom with cycling shorts. A bike computer can be a useful tool for tracking your speed, distance, and time, especially important when racing or training at high intensities.
##Cycling offers a wealth of benefits for runners looking to improve their fitness and recover from injuries. Whether you're new to cycling or a seasoned cyclist, incorporating cycling into your training regimen can help you achieve your goals. Remember to listen to your body, stay safe, and enjoy your cycling workouts.
