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Adding bike commutes vs treadmill hike for ultra training (Read 93 times)

mohdyusuf


    Hi,

    I am thinking of adding cross training to my program leading up to my first 100k. I am currently running ~45-50mpw and this is the highest consistent mileage/week of running for me (im in third year of running).

     

    My typical structure currently:

    Mon - rest

    Tues - Fartlek (strides, 800s, etc) total ~9miles (w/ warm up/cool down)

    Wed - Easy ~6miles

    Thurs - Tempo repeats total ~9-10miles (w/ warm up/cool down)

    Friday - rest

    Sat - long run on trails

    Sun - mid distance easy run on trails

     

    I am thinking of adding bike commutes of 30mins each way (total 1hr per day) to Tues & Thurs, as in making hard day hard, easy day really easy. Would the bike commute be beneficial for me or they are just making my body tired for no actual fitness gain? I mean, they are kinda short and broken into two, I am not sure if they would help my training.

     

    Another alternative that I have tried in the past is that I would power hike on treadmill at 12% grade for 45mins at easy HR on Tues & Thurs evening. I feel like this is more specific to my 100k, but this is another slot of time I have to carve out my day. The bike commute is kinda invincible as driving to/fro work takes about the same time (traffic - actually driving takes longer on way back).

     

    I would appreciate your thoughts on these.

     

    Ps: both options above would give me about the same amount of training stress score (TSS - trainingpeaks).

      The hiking would help you more in an ultra especially if it is a hilly one and you focus on hiking fast.   If it is a really hilly ultra I would replace your Tuesday speed workout with running hill repeats trying to get 2000-3000 feet of vertical gain.

      mohdyusuf


        Thanks flatfooter, that is a great suggestion. I have been doing more speedwork during first phase, now shifting more towards getting more vert as in getting more specific closer to race. Your suggestion is spot on; I will incorporate that.

        rlopez


          Alas, you aren't going to get much out of a 30 minute bike ride that will be beneficial at your 100k. Power hiking is money, depending on which 100k you've chosen.  Which race will you be doing?

          mohdyusuf


            @rlopez, that's what i suspected as well, those 30mins bike sessions did seem to make me more tired and disrupting next two days. Compared to powerhiking, i quite like it as it does seem more appropriate for ultras.

             

            I am doing Cuyamaca 100k, with 8800' gain. At 5000-6500 elevation.


            I Run To Eat :)

              Hi,

              I am thinking of adding cross training to my program leading up to my first 100k. I am currently running ~45-50mpw and this is the highest consistent mileage/week of running for me (im in third year of running).

               

              My typical structure currently:

              Mon - rest

              Tues - Fartlek (strides, 800s, etc) total ~9miles (w/ warm up/cool down)

              Wed - Easy ~6miles

              Thurs - Tempo repeats total ~9-10miles (w/ warm up/cool down)

              Friday - rest

              Sat - long run on trails

              Sun - mid distance easy run on trails

               

              I am thinking of adding bike commutes of 30mins each way (total 1hr per day) to Tues & Thurs, as in making hard day hard, easy day really easy. Would the bike commute be beneficial for me or they are just making my body tired for no actual fitness gain? I mean, they are kinda short and broken into two, I am not sure if they would help my training.

               

              Another alternative that I have tried in the past is that I would power hike on treadmill at 12% grade for 45mins at easy HR on Tues & Thurs evening. I feel like this is more specific to my 100k, but this is another slot of time I have to carve out my day. The bike commute is kinda invincible as driving to/fro work takes about the same time (traffic - actually driving takes longer on way back).

               

              I would appreciate your thoughts on these.

               

              Ps: both options above would give me about the same amount of training stress score (TSS - trainingpeaks).

               

              When you ask will it make your body tired, there's 2 things to consider. Firstly what age are you because if you're older (I'm late 40's) you need to be a little more aware if you push in too much activity as it catches up to you (eventually) so you don't notice it. Secondly, I'm a big fan of mixing it up and while I run nearly every day I ride and swim most other days, or as a separate activity of it's own.

              mohdyusuf


                 

                When you ask will it make your body tired, there's 2 things to consider. Firstly what age are you because if you're older (I'm late 40's) you need to be a little more aware if you push in too much activity as it catches up to you (eventually) so you don't notice it. Secondly, I'm a big fan of mixing it up and while I run nearly every day I ride and swim most other days, or as a separate activity of it's own.

                 

                Also a good point. Im reaching mid-30s and very new to endurance sport in general. I have heard many competitive masters say the same thing. I may switch the run on Sundays to long rides. I will for sure include more cycling and reduce running volume post race.

                Saracuty19


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