Should Cyclists Run?
It's a big debate. The cycling purists say no. They argue that running in the off season isn't something that a real cyclist should do. The reasons vary, ranging from developing the wrong musculature to injury to loss of strength. The list is endless.
I don't agree with this theory. The cyclists I coach run in the off season. From the time they finish the last of their races, I have them put the bike aside. For a few months they ride only if they want to. Some of them also like to swim. But largely, they enjoy the running. And for those who have been with me for multiple years, each year the transition into running gets easier and faster. The body begins to adapt and expect the couple of months of digression in the training. Some enjoy it enough to do some racing.
Those who do not agree ask me why I believe running is a useful thing for the cyclists I coach. My reasoning is very simple. As a runner, I crosstrain in the months I am resting and regrouping at the end of one season and the beginning of the next. I believe all athletes need to crosstrain.
For those of us who time our competitions with the seasons, early October to mid December is a time to pull back, shake things up and do things differently. I give everyone the same directive. We have to take enough of a mental and physical break from the primary sport that we are ready -- no, anxious -- to get back to it when the next season begins. Changing up our training allows us to continue to stay in cardiovascular shape without the grind of the usual training.
Usually, as I said, we do a combination of primary and secondary sport crosstraining. A typical week for a cyclist in the offseason, might look like this: 1 to 2 days completely off, 2 to 3 days running and 2 to 3 days on the bike. I don't need my cyclist getting in big running miles. This is cross training, not marathon training, so 2 to 3 days is plenty, alternating the cycling in to round out the week. I add intervals on the runs once the athlete is adapted to the running. We are trying to build cardiovascular strength and work the parts of the body that get neglected during regular cycling training.
An added benefit to running is the help the weight-bearing work gives the bones. Often the very reason cyclists shy away from running is concern about the bones being strong enough to support that work and worry of injury. In fact, high mileage cyclists can be susceptible to osteopenia. They need to add a bit of running annually to allow those bones to strengthen through that weight-bearing work.
And apparently, I am not alone in my desire to see cyclists run in the offseason. Cycling great and five-time Tour de France winner Bernard Hinault speaks of the benefits of running in his book, "Road Racing." "Running is a sport you can do anytime any place," Hinault writes. "...It strengthens ankles which are only used in one plane when peddling and therefore are vulnerable. It makes the arms and shoulders more supple - they suffer from the same problem. Finally, it helps to maintain and increase cardiovascular capacity... Running should be increased to up to an hour and a half."
Well that part I don't agree with totally. If the cyclist would like to work up to a 90-minute run I am happy to oblige. But generally, we top out at 40-60 minutes for a single run. If you'd like to begin a running program in your offseason there are a couple of rules of thumb to follow.
First and foremost, get fit for running shoes at a running shoe specialty store. Do not just run in any old shoes you have around the house. The way you need to be fit on your bike for the health and longevity of the body, you need to be fit in running shoes for the same reason.
Two, start reasonably. Your body needs time to adjust to this new activity. Your first time, go out and walk for 10 minutes, then begin to jog slowly and easily, a block or two at a time. Take a break and repeat. Stay out for 20 to 25 minutes. Do not run consecutive days initially. You will be sore. Don't panic. Your are using muscles that haven't been used quite this way and it may take a couple of weeks for that soreness to go completely away in the days after the run.
Next, begin to gently and gradually increase your distance. If you are comfortable running those couple of blocks, work your way up to about 5 to 7 blocks without stopping, which is about a half mile. And go from there. You should comfortably get to 30 to 40 minutes of non-stop running. But remember to cooldown with a walk and to stretch gently after your run.
If you decide to give this a try in the offseason, I think you will find you will start your base training with a new level of cardiovascular strength and muscular parity that will serve you well in your training.
Dressing for the chill
We try to put off winter for a good long while here in the Midwest. We had a beautiful summer and a wonderful fall -- warmer than normal temps and cool breezes. I still haven't had to break out the running tights yet. I remember falls when we've had snow here by now. So it's been a bit of a reprieve.
But this week was the first time I felt the chill in the air and its definite return. And it's easy to get caught without enough layers or too many layers as we transition between the seasons.
So here are a few ideas about how to handle the changing temps when you are dressing to go for a run or a ride.
First of all, the basic rule is this: For running, dress for 10 degrees warmer than the actual temp and for cycling dress for 10 degrees cooler.
For example, if it's 50 degrees, head out for your run as if the temps were 60. If you are riding, dress for 40. Running warms the body quickly. Overdress and you'll be really uncomfortable.
A 50-degree running day calls for shorts and a short sleeved technical shirt. That's all you need. On a 40-degree day, go with shorts or midlength tights, long-sleeved technical shirt and a vest. For people who have issues with their extremities getting cold, gloves.
For 30-degrees or below, you should wear running tights, long sleeved technical shirt, long sleeved wind layer, gloves and a hat. I have extremity issues. So I actually wear mittens in cold weather; a fleece under layer with a wind layer mitten on top. If it's really cold, I'll add those portable hand warmers to keep my fingers from getting that terrible green color and numb feeling.
Also if it's very cold, you should begin to add layers to your basics. Under layers and thicker socks are a big help when the temperature is very low and the wind is up.
For riding, you have to err on the side of too many layers verses too few. The wind plays a factor in your body's temperature. If it's 50 degrees, and you are averaging about 17-20 miles per hour on your ride, you are dealing with temps that feel colder due to the velocity of your speed on the bike. If you dress for 50, you'll be very cold.
At 50 degrees, I'd do a base layer and arm warmers if the sleeves are short, a wind layer (short or long sleeve depending on conditions), knee warmers, warm socks and gloves.
For 40 degrees, long-sleeved base layer, tights, a thick wind jacket. There are different thickness for the jackets. There are light wind layers and there are jackets made of thick technical fabrics that do an amazing job of insulating the body and keeping the wind out. They cost a bit but are absolutely necessary if you plan to ride in the colder temps. You should also think about shoe covers, gloves and a hat.
Lobster gloves, which allow your fingers to pair up, so you still have a level of dexterity but are warmer than regular gloves, are a great way to go. When temps are below 40 I use the hand warmers in both my gloves and my shoes. With the circulation issues I have sometimes, I need that extra assurance I will be warm. No matter how warm the rest of me is, if my extremities are cold, the ride will be miserable.
It's a wonderful thing that we participate in sports that allow us to be outdoors 12 months a year if we are willing to adapt to those condition and dress for them. Nothing better than fresh air each day.
Have a great training week.
Give it a rest
There are a few marathons this weekend. A few tris. And the final crits of the year are mostly over if you live in a four season climate.
So now what? The big races you trained hard for are over. The days are getting shorter and temps are dropping.
This is a great time of year to pull things back; to give yourself a mental and physical break before starting your base training for the next season.
As Masters athletes, this rest is even more vital for us now. I do know folks who can train and stay in or close to race shape for 10 to 12 months of the year. But in truth, I think that comes with a price, both mentally and physically.
Resting allows us to recharge the batteries of both mind and body. If we take the time we need now, we are less likely to suffer burnout and injury further into our process.
For me, racing well is as much or perhaps more mental than physical. I have to be in a place in my head where I welcome the hard work; where I have a fire in my belly to compete. And while that obviously can't be absolutely constant throughout a long training process, it has to be accessible. It's what gets us out the door to do the work when we'd rather blow it off and stay home. It allows us to stay in touch with why we do this in the first place. And if we lose that, nothing is at stake anymore. And we can quit. A break allows us to get back to that place in our heads where we welcome the work and the results that work provides.
And even if we have moderated our time goals in the world of competition, the recharging we get from a couple of months of pulling back, still allows us to enjoy the training again. We can appreciate more fully the various stages of the work if we take some time away from the routine.
You can still easily maintain good fitness in this time period. But I think it's good to reduce the "have to" list as I call it with regard to training and implement the "want to" list.
Keep activity in but vary it. Do stuff you really enjoy. Lift, ride the bike, swim, play a sport you leave out of your schedule during training. Shake things up. Use different muscles in the cross training and if you still want to do some of your primary sport, go ahead. But reduce your overall number of training days in that sport.
The goal is to stay fit and in shape while still giving the body and brain a break from the usual workload and type of work.
If time allows, try to take a vacation, too. This time off, when coupled with a break from life as well, can facilitate a fresh perspective and a rested body.
Always remember that resting is as important to the process and the training itself.
Recovery Tips
The big race is behind you. You've completed your marathon and feel good about your achievement. Congratulations!
But, man, your legs are sore! I think it's a badge of honor. I had a buddy who used to pride himself on being able to jog and walk perfectly after a marathon, and my response to him was, "apparently you didn't run hard enough." (Just kidding).
But seriously, what is the best way to get back to full capability after a long effort, and how long does it take?
How long it takes depends on the individual; what your training was like, how experienced are you, how hard did you run. All of these variables play a part. But speaking in generalities, three weeks is about average. Yet there are things you can do to help the process along.
Race Day
First of all, right after the race, do not sit down. Obviously, you will have to but fight the urge. But you need to keep moving. Ditto the next few days. Walk. Take an easy spin on your bicycle. Do not run, but gently work the legs to move the toxins out that have collected in the muscles during the race effort.
Ice bath. No, I am not kidding. Go home or back to your hotel. Put on a nice, warm sweatshirt then put your legs in a cold bath for approximately 10 minutes. This helps to reduce inflammation and speeds recovery. Don't then stand in a hot shower for several minutes after as it can undo the benefits of the ice bath.
Eat a combination of carbs and protein within 45 minutes of the end of the race. I know that no one really has much of an appetite after a long race. But you have to get this in shortly after the race. This is that window I talk about all the time, when the body restocks its glycogen stores at a rate two times faster than it does after the window has closed. A healthy sandwich, peanut butter and jelly or even a bar will help. The carbs help the glycogen, and the protein aids in muscle recovery.
Drink water and electrolyte drinks. This helps you flush out the stuff that was released into the body during the hard effort and helps you regain your electrolyte and hydration levels. Doing this will actually help you feel better overall.
Go out and celebrate! It takes quite a bit of time, determination and training to complete a marathon.? Celebrate your personal victory and have a great time. You've earned it.
In The Week That Follows
This week is pivotal in your recovery. As I said above, move. Gentle cycling, walking, swimming or whatever cross training activity you enjoy most, get out and do it. Whatever your choice of activity, do something. Do not sit around or it will take longer for your legs to come back.
Eat protein. In addition to your regular, healthy diet, include a little extra protein as it helps the muscles recover.
Keep fluid intake up. As I mentioned above, this helps flush out some of the toxins from the muscles that are making you feel that stiffness.
Sleep. This is a big one. Your body recovers at a faster rate when you get plenty of sleep. Plus, the marathon effort can often impede immune system function. How many times have you known folks to get very sick right after the marathon? Resistanceis down and people don't take some of the extra and necessary steps to care for a body that has been through a tough event. Sleep is a vital part of this.
Massage. Do not get any deep tissue massage for about seven days after the race. You can get light circulatory work done, but nothing that digs into the muscles. The marathon effort microtears the muscles. Light massage will help recovery. Deep massage will hamper it and could potentially cause bigger issues.
The most important thing to remember as you recover is that, regardless of your marathon history and experience, it is still a long day for your body. We need to remember to give the body all the help we can, to allow it to recover from this effort.
Best of luck to all Masters athletes racing this weekend.
A race of attrition
To continue my focus here on the marathon, I'd like to talk about race strategy today. I've been discussing these marathon topics as we are in the height of marathon season. With Twin Cities this weekend, Chicago next weekend and Grand Rapid and Detroit the following weekend, there are many, many folks racing these next few weeks.
It's a fairly typical scenario to see people positive split the marathon. It's also typical to see them positive split by quite a bit. This is the ultimate race of attrition and it's quite challenging to pace this race correctly.
I hear again and again from clients, when I tell them to run conservatively in the early miles, "but I want to bank some time in the first half while I feel good." Or "I am nervous about being able to run faster later in the race."
I understand those concerns. But if you've trained properly, and that means solid long runs, culminating in at least two 20-milers; a proper carb load and intelligent taper (all things we have touched on these last few weeks), you should be able to execute a well-paced marathon and run some of those second half miles faster than your first.
Here's why. Let's take a comparable situation. If you have a car that has x amount of gas in the tank, and you are taking a 26.2 mile trip, you will use less gas if you don't floor it early in the trip. If you drive more conservatively early, and decide to pick it up later in the trip, you'll lose less gas.
The same holds true with the marathon. If you are judicious in your fuel burning in those early miles, you'll have more available to you in the second half.
And here is where that metaphor ends. If you have a full gas tank in your car, you can use a little more and not worry you'll run out.
Not in a marathon. The muscles hold a finite amount of glycogen. We try to maximize that amount through the carb load. But HOW we use that fuel early dictates directly what kind of race we will have later. In other words, you don't want to waste it.
So run smart early. Hold back. Even if you feel you are running too slowly at the outset, show discipline and know it will pay off in the later miles. You'll have more to give because you didn't squander it early.
There is an old saying in marathoning. "You can afford one too-fast mile in the race. You can't afford two." You'll pay exponentially for that. And here is the other marathon pacing quote: "For every second you run too far under pace in the first half, you'll give back minutes in the second half." Absolutely true.
I'll say it again: Runners have to be disciplined to stay within themselves in those early miles. If you do that, you will be surprised with how good you feel as the race progresses.
Back in 2004, I ran a spring marathon in Maryland. I was just coming off intensive iron therapy for anemia. I was concerned I would be unable to run well. So I made a specific plan. I would hold the pace I felt would be fairly comfortable until mile 20. Then if I felt good, I would see what I could do. I ran 7:15's, give or take three seconds, for 20 miles. At 20, I felt good. I dropped my pace in the high 6:40's/low 6:50's and negative split my marathon. I ran 3:04. And it was a comfortable effort. I had run around 3:04 with positive splits in other marathons, and they were much more difficult efforts.
The point is have faith in your training so that you allow yourself to back off in those early miles. You need to be careful with your fuel so that you have both the physical and the mental fortitude to execute your race plan.
Taper Time!
Let's discuss the taper, what it is and why we do it. The marathon you have chosen is in three weeks. You have completed your last 20 miler. So what's next? The taper! Besides tapering off my running, what else can I do in the last weeks to assure I have a good marathon?
We taper to rest the body. People often forget that the body assimilates work and gets stronger when we rest.
Rest is tricky. It has to be used properly and timed well. Resting is a part of the training program. It isn't just blowing off workouts and pulling back. A taper uses rest optimally, so that you can get the maximum amount from the training you've done. If you just reduce mileage without concern to where you are in the process, you can lose some fitness in the weeks leading up to the marathon. We keep that from happenning by carefully planning our speed work.
I break the taper down into two to three weeks, depending on the experience of the marathoner. But for most people, three weeks is best. You come off your last long run and we begin to reduce the weekly long run signficantly. The first week, the long run will be between 14 and 16. The second week between 8 and 10. Then the following week is the marathon.
Also, it's important that as we reduce overall mileage in these weeks, we change the kind of intensity we are doing. For example, you may have been doing longer intervals, like mile repeats and 800s or tempo runs once or twice a week. We now move that speed into shorter intervals. We reduce that overall volume and start working the top end of the cardiovascular equation. Shorter, harder speed (sharpening work) and shorter recovery. Shorter overall workouts.
The first week of taper, I may have a client doing some mid-distance fartlek. Six to 8 repeats of 2 minutes on, two minutes jog (8 x 2 x 20). The next week I may have them at the track. After a good warm up, 4 x 400 (200 rest) and 2 x 200. We may also have some short fartlek in the week as well. Again overall the distances they are running are reduced exponentially as the race approaches, and yet we leave in quality to keep the system getting fitter, but still resting.
Race week the quality is very short; one session of 6 x 30 x 30 or three all out 400s. Again, short work. Quick recovery. Top end only. We work that top end but still allow for rest, recovery and assimilation.
Taper is also a time we need to begin to organize ourselves for race day. Make sure you have the stuff you need for your carb load on hand. Make sure you have body glide. Check to make sure your shoes don't have too many miles on them, and if they do, replace them in time to wear them on runs and check the fit.
Keep stress to a minimum. I know that one can be hard. But especially the week of the race, try to avoid stressful people and situations as it's our goal to not spend an ounce of energy anywhere it doesn't serve us. That phone call or meeting can wait until the week after the race.
Stay off your feet that last week. Don't spend hours wandering the expo or site seeing. You can cruise the expo, still have a benefit of seeing what it has to offer, without standing or walking around for 7 hours straight. Be smart and know you are trying to give your legs the maximum amount of rest you can before you ask them to run 26.2 miles.
If you have to travel to your marathon and are flying, take your shoes and the clothes you plan to race in, on to the plane with you in a backpack or carry on. It isn't worth it to have to scramble the day before to find your favorite shoes and the clothes that work for you. It's an avoidable stress so try to avoid it.
FInally, take a few minutes to plan out your race nutrition. If you use gels or other replacement, make sure you have the ones you want before you head to your race. Again, try not to leave things til the last minute or to chance.
The best marathons happen when the stars are aligned and everything goes properly. There are many variables involved and there are those we control and those we can't. So why not be prepared and take control of the ones that are indeed in our hands so we don't leave them to chance? Cover our bases and do what we can do to assure we have tapered properly and taken the time to have our race plan in place.
Best of luck to all the marathoners out there.
The longest run
It's marathon season so many folks are spending one day of the week getting in runs of anywhere from 13 to 22 miles.
There are many theories out there about how many 20's a marathoner should do, when they should do them and whether 20 is far enough and 24 is too far. There are lots of opinions and ideas.
But I think there is a pretty fool-proof way of handling these.
First of all, how many 20's you do should depend on your marathon experience. If you are a seasoned marathoner, these runs are familiar to the body. Yes, you need to do some things after the run to help with quicker recovery, which we'll cover in a second. But running a 20-miler isn't going to be a totally new and strange workout for your body.
You need to therefore edge up to the distance if it's been a bit since you've done a marathon, but once there you can repeat your 20-mile runs with three weeks' rest between but without having to work back up to the distance.
For example, if your longest run before starting marathon training is 12, you could go 12, 15, 17. Back to 12. Then 17, 20, 20. Back to 14. Then 18, 20, 20. Back to 13 and so on.
If you are a new marathoner, you need to gently and carefully work up to the distance. My program dictates that you increase miles three weeks sequentially, then pull back for a week to a familiar distance. Then the following week when it's time to increase, you pick up where you left off.
For example, if you regularly ran 6 miles with an occasional 8 miler, and we'd start your marathon training with a long run schedule that looked like this: 6, 7, 8. The back down to 6 during the rest week. Then 8, 9, 10. Back down to 7. Back up 10, 12, 14. Once we get to the double digit distance we are OK to increase by two miles at a time. Down to 10. Then 14, 16, 18. Back down to 12 or 13. Then 18, 20. Back down. Back up 16, 18, 20.
This allows the body to assimilate the training and get used to those long runs. That is also why I ask a new marathoner to commit to about 18 weeks of training plus taper. Then we have the time to increase the long run intelligently and without unnecessary strain on the body, which comes from doing too much too soon. What I have outlined above is about 18 weeks of training before taper.
So how many 20's do you need? Well a couple of things come in to play. First of all, what is your goal? To finish or to race it? If you are a seasoned marathoner and would like to race your marathon, you need a minimum of four 20's to allow for that extra strength in the later miles.
If you are a first timer, and I know there are some that won't agree with this, but I think you need at least two 20's. You want the marathon to be a positive experience. You want to stand at the start of your first one, and know you have done all necessary steps to finish and finish well. That means doing more than a single 20. It helps mentally and physically to know those 20's are in the training bank.
I am also asked often if there is benefit to running over 20 if you are an experienced marathoner. I have all my clients who have at least a few marathons under their belts, do one 22-mile run in addition to the 20's. But only one. I do not recommend they run more than that in a single run.
Here's why. It's a recovery issue. Twenty-four miles is nearly a full marathon and to do that in the weeks before race day is very risky. You will recover from the 22. But as you add mileage from there the recovery time become exponential and to me, the benefits do not outweigh the risks. So go ahead and do one 22. But keep the rest of the 20 milers as 20 milers.
Finally, there are things you can do after the long run to help your body recover faster.
First, put your legs in cold water. A lake, a cold shower or bath all do the trick. Keep them in there for at least 7 minutes to help reduce the inflammation the distance has caused.
Also, eat a snack or meal that contains protein and carbohydrates within 45 minutes of finishing the run. I've talked about it here before. You have about 45 minutes when the body, when given carbohydrate, will replenish your glycogen (the fuel source in your muscles) twice as fast as normal. The protein aids with muscular recovery and the carbs help the body restock the glycogen. A turkey sandwich, a peanut butter and jelly sandwich on whole grain bread, pasta salad with tuna, or a sports bar if you don't have food handy, all do the trick. Wash it down with some water to not only re-hydrate the body but aid in absorption of the fuel into the muscles.
All this will help you recover, so you can be ready when your next long run comes around...even if it's in seven days.
