Today's Training

[Travs]

By what factor do you divide easy cycling miles to get easy running miles?

There's many more enlightened cyclists on here than me, but i always thought it was 3-4 miles compared to flat running.

[Llani Boy]

Hey Travs, erm, I've just listened, erm, to your ,erm, contribution to the, erm, On The Back Foot podcast.

Only joking about the erms, which you had identified in Pt 1 and eliminated in Pt 2. I thought it was great and certainly as good as any of the other contributors.

An excellent account of the races from your position in the field.

And by the way, Coventry salaries are way too high if you can afford to shop at Tebay Services although I can imagine a few Vegan runners choked on their lentils hearing that it was venison that you were Munching on the Moors!

[Llani Boy]

There's many more enlightened cyclists on here than me, but i always thought it was 3-4 miles compared to flat running.

I've always worked on 2 hours cycling being similar to 1 hour running. Around 30 miles to about 8 miles which is similar to what you say Travs. However nearly every 10 of my cycle miles average 1,000 feet of ascent which probably makes the cycling a touch harder aerobically.

[Travs]

Hey Travs, erm, I've just listened, erm, to your ,erm, contribution to the, erm, On The Back Foot podcast.

Only joking about the erms, which you had identified in Pt 1 and eliminated in Pt 2. I thought it was great and certainly as good as any of the other contributors.

An excellent account of the races from your position in the field.

And by the way, Coventry salaries are way too high if you can afford to shop at Tebay Services although I can imagine a few Vegan runners choked on their lentils hearing that it was venison that you were Munching on the Moors!

To be fair i was trying to find my way up a fairly indistinct path i'd never been on, whilst recording that first part!

I don't know if you've heard the latest episode, but after the remarks comparing Coventry (unfavourably) to Rwanda, i might be having to make a comeback!

I've also heard on the grapevine that "Tonk" has some harsh words coming for me in a future episode, after i said Keswick was looking a bit "run down"

[mr brightside]

Well, the 50m bike rides I do convert roughly to 15m of running, which gives me a weekly maximum of 25 where 15 is already done. That leaves 7.5m tempo and 2.5 hard, based on a 60/30/10 split on RPEs (zone 2, 3-4, 4-5). I'd struggle to do those miles at the moment.

[Graham Breeze]

I've always worked on 2 hours cycling being similar to 1 hour running. Around 30 miles to about 8 miles which is similar to what you say Travs. However nearly every 10 of my cycle miles average 1,000 feet of ascent which probably makes the cycling a touch harder aerobically.

I recall Dr Kenneth H. Cooper's book Aerobics covers this in scientific detail. It is dramatic to say it changed my life - but it did.

I always thought it was around 4:1 so in a long Triathlon you run 26.2 miles but have to cycle 112 miles.

[Travs]

Club night.

5 x 500mtrs, with 300mtrs jog recovery between reps.

I was not in tip-top shape going into this one... the accumulated fatigue of saturday's long run, sunday's hill reps, and yesterday's reservoir tempo run, inevitably caught up with me and i was feeling very stiff today... nobody's fault but my own.

However to compound it, i'd been in the office all day and my eating had been all over the place.... leaving me feeling a combination of sick and hungry during the reps.

However, i'll give it my best shot.

93
94

After two reps i was feeling awful... my coach was aware of my situation and i had the green light to cut the session short if needed, but i didn't want to give up just yet....

94

Didn't slow down, so no excuses not to carry on....

93
93

Then finished the session with 5 x 60mtr strides.

Very pleased to see the session out, whilst remaining consistent. I could possibly be looking at 91's on fresher legs, certainly 92's, so the drop off wasn't too bad.

10.5 miles, and a quick 2 miles this morning was all i had time for.

In a bit of a revamp of the rest of the week, i'll be doing some light hill work on thursday, perhaps an easy run at a moderate gradient. Then hill reps at Church Stretton on saturday.

[PeteS]

Just to chuck my opinion in, I've always gone by the rule that distance cycling to running compared 4:1 and that ascent is approximately equal. However, gradient is definitely a factor there but as a rule of thumb, good enough for me.

[Graham Breeze]

Just to chuck my opinion in, I've always gone by the rule that distance cycling to running compared 4:1 and that ascent is approximately equal. However, gradient is definitely a factor there but as a rule of thumb, good enough for me.

Yep. Of course you can wear a heart monitor and try and match your maximum pulse in the two activities at speed.

When running/walking no climb is likely to stop you moving forward but the mechanics of riding a bike on a long, say, 25%+ climb have a particular dimension.

[Mossdog]

Another escape from Teesdale into lovely Cumbria.

Orton fellrace route plus.

10.22 miles 1477 ft ascent, 1 hr 58 mins.

From Orton to join the fellrace route, and then through the meadows. The dairy herds are out and stampeding away from my ugly presence. I had to stroll at one spot as they'd panic off and herded near the gate, and were getting agitated, and likely to push a wall down. Drama over, the route passes near to the stone circle, then up onto the 'open' fell, to the trig, down to the reservoir, and up to the Monument, before...

... detouring off, North-East, following the intake wall to Linglow Hill, meandering back across skylark serenaded Gaythorn Plain, to the Monument again, to rejoin the race route, and then the speedier route back down to the village through the meadows.

So much drier than when I ran the route the other week and compared to the North Pennines. Odd not to see many folk around the village, on a Friday as this is usually a popular spot, offering ice-creams, hand-made chocs, and a couple of cafes.

Time to ditch the mudclaws if this weather holds.