Preparation for Cycling Training -Running

Whether you are riding a challenging sportif, doing one of our harder tours or merely want to gain some fitness, there are principles which apply across the board, key among these is preparation.

Preparation for training is known as "pre-conditioning".

For preparation, weight bearing exercises are important in cycling as the sport its self is not weight bearing. Weight is supported by the bicycle and as a result tendons and bones become weak and the potential for injury increases. Weight bearing exercises increase calcium fixation in bones and increase bone density and strength.

Weight bearing exercises include running, walking, lifting weights, any field or court sport. 

Running:

Make sure you have a good pair of running shoes. Asics, New Balance, Saucony, Mizuno are all good brands and have good value shoes in their line up.

Care to be taken during initial running training:

• Warm up well with a 10 min jog, preferably on soft ground. This can be a brisk walk.
• Stretch. Stretch gently, stretching shouldn't hurt, Hold stretches for 25-30 second and try to alternating muscles in antagonistic pairs; E.g quadriceps then hamstrings.
• Start gently into your run, always begin on soft run like sand or grass. Sand is particularly good since you also train lower leg stability and the muscles that support your feet.
• Run 20-30 min and try and include some periods of fast running. For example, every 5 min do one min fast.
• Cool down the same way you warmed up. 10 min gentle walk or run followed by stretching.
• If you feel pain or discomfort, stop.

If you are cycling at the same time as you run various aches and pains can occur due to different muscles being activated for each activity. An example is Illio-Tibial band syndrome on the knee or hip. Which can be prevented if proper stretching and exercising carefully.