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TeamlessRunner926

9 Posts

Posted - July 01 2008 :  11:28:34  Show Profile
I've been looking around, trying to find out more about the conversion ratio between swimming/running/biking. So far I have had no luck. My high school XC coach always told us that it was about three biked miles to one mile running. Although I can't remember where I've heard this next one, I was always under the impression that swimming about 400m was the equivalent of running a single mile. Can anyone who knows or even has an educated guess help shed some light on this?

Ryan

226 Posts

Posted - July 01 2008 :  13:49:56  Show Profile
I'm no expert, however, I have been xtraining with the bike lately and give you my opinion.

I have been logging 60-80 mpw up til last week Thursday. I managed to acquire a hip/groin pain which has disabled me from further running.

I have been logging about 3 hour rides at a 19-21 MPH easy ride. I keep my HR at a steady 145-158 for most of the ride. I think it is about the same effort as a 20 mile run. As long as the effort is not too light.

Plus on my rides I always hammer the hills, no matter how hard it makes me push. Even on the hardest hill I have trouble getting my HR to go into 95%.

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SonOfRoxy

478 Posts

Posted - July 01 2008 :  23:03:05  Show Profile
Ryan,

I hope you don't take offense to any of what I'm about to say, its meant to be helpful. I've been reading your posts lately and it is pretty obvious that you're trying to do way too much, too fast. Your recent injury is the inevitable result.

As far as biking goes, saying that a 3 hr bike ride is equal to a 20 mile run doesn't make sense. The 20 mile run will take 3 hrs and the intensity of running is much higher. With that said, your "easy" 3 hr bike rides at 19 to 21 mph are NOT easy unless you are riding in a pack or at least drafting a couple other riders. Riding 20 mph solo is a pretty intense pace. Also, I hope you are using your gears properly. As a new rider, or any rider starting out the season, you should be in your small chainring exclusively. Your cadence should be at least 90 rpm. If you are pushing big gears in the large chainring to get that 20 mph, you are headed for the same injury problems on the bike that you have from running. When I raced we would ride our first 1000 miles in the small chainring before moving to bigger gears.

Sorry to be a naysayer here, but I've got quite a bit of experience both running and biking and it sounds like you need someone to advise you to turn it back a notch. You will find that the bike is a lot more forgiving on the body than running, but you can still overtrain and the worst thing you can do is push too big a gear. Spin circles with your feet, keep the rpms high, and keep your knees close to the top tube.

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Ryan

226 Posts

Posted - July 02 2008 :  07:33:55  Show Profile
I appreciate the honesty SOR. The big gears just aren't that much work for me. I have been riding a recumbent/elliptical at the gym for awhile now. The cadence factor I'll have to work on. As far as overtraining, I think that running has me in alot better shape than biking will ever.

There is one question that I do have to ask though. How many weekly miles do most competitive cyclists average?
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DMRuns85

564 Posts

Posted - July 02 2008 :  16:26:46  Show Profile
You might get the same aerobic workout through cross training as running, but you work different muscles. Obviously the best training for running IS running.

Got endorphins?
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chennate

46 Posts

Posted - July 02 2008 :  18:57:00  Show Profile
quote:
DMRuns85 Posted - July 02 2008 : 16:26:46 You might get the same aerobic workout through cross training as running, but you work different muscles. Obviously the best training for running IS running.

Got endorphins?


I think you can prepare pretty well on just the bike: after taking the winter off because of a stress fracture I still had pain in my leg so I really pushed it on the bike for about 5 weeks starting in March to get ready for Outdoor. After that I was still running just a few days a week but still had one helluva season.
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SonOfRoxy

478 Posts

Posted - July 02 2008 :  19:37:45  Show Profile
I agree with DMR, the best training for running is running. Especially at his level or approaching it. Cycling builds different muscles in the quads which are pretty much just added weight in running.

Ryan, when I was competing in cycling I rode about 300 miles per week. That is actually on the low side for a USCF racer, I was always working a regular job. College kids working flexible hrs or not working will probably hit 400 to 500 miles per week. These numbers are for competetive cyclists, not triathletes or weekend warriors. As for cadence and staying out of the big ring, watch footage of Lance, his rpms were always 100 to 110 after coming back from cancer. It was one of the things that set him apart. Its a common mistake for runners to push too big a gear. The effort feels easyt compared to running and spinning a smaller gear seems unnatural at first. Spinning a smaller gears is better for your joints and its a better aerobic workout.
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DMRuns85

564 Posts

Posted - July 03 2008 :  07:12:23  Show Profile
Instead of straight up swimming have you tried aqua jogging in a pool? Maybe get someone to give you some resistance with a bungy cord. Similar motion as running plus a heck of a workout.

Got endorphins?
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TeamlessRunner926

9 Posts

Posted - November 17 2008 :  21:30:59  Show Profile
A long time since I opened this thread but I took your advice DMR, using Aqua Jogging to supplement my summer workouts and it went fantastically! About two times a week for an average of 4-6 miles per session (as denoted by time) I took to the pool and did some running and it helped me keep my milage up with a low impact on my knees which haven't given me trouble all season. I feel that, while adjusting to the higher milage of my pre-collegiate training, Aqua Jogging helped immensely and I just wanted to thank you for the advice.
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IMacedog

175 Posts

Posted - November 25 2008 :  11:04:27  Show Profile
The ratio I've always gone with is 1-mile swim: 4-mile run: 16 mile bike ride.

Jeff Tracy
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