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Jul 2015
9:44am, 14 Jul 2015
5,718 posts
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Garfield
Thanks Canute. I'm done with the large cycling challenge this year (London to Amsterdam with work colleagues) and will stick to cycling by myself in future. Now to get back running again - I have a half in November to train for.
Yes there is that lack of muscle resilience that running on the ground that would be an effect. The same goes with cycling...time to get my body used to the impact from running too. In the meantime, my quads are a little tired, though at least it wasn't as hilly as last year when we went through France to Versailles - France is hilly! I couldn't climb stairs for a good week afterwards - not good when my desk was on the 4th floor.
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Jul 2015
10:06pm, 15 Jul 2015
249 posts
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Cog Niscencsme
I've not found cycling to be that helpful in maintaining my running fitness when I cant run and I'm currently looking at rollerskiing as an option. It looks as if it needs a bit more skill than just stepping on a bike so may take a bit of time to learn. Is it likely to give better results when I do go back to running assuming I was to use a polarised approach to rollerski training?
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Jul 2015
11:51pm, 15 Jul 2015
1,584 posts
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Canute
It is certainly true that cycling by itself is inadequate to keep you fit for running. Not only does it fail to maintain resilience and neuromuscular coordination in the leg muscles, but it is difficult to obtain adequate aerobic conditioning unless you cycle with the power employed by competitive cyclists. Nonetheless, I believe cycling can make a useful contribution to the low intensity component of a polarised program.
I have never done roller-skating, but would expect that the driving action provides useful conditioning of the legs muscles. I suspect that a kick-bike is probably an even better way to give the legs a work-out that is relevant to running. It does require some skill but is probably safer than roller skating. It can be employed in a polarised program.
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Jul 2015
12:09am, 16 Jul 2015
3,775 posts
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Kieren
I was too out if shape to run frequently without inviting injury recently so I supplemented with spin bike training sessions. These were based on "The Sufferfest" training videos which are structured workouts over and under threshold / vo2max.
I don't think it helped my running much but I was happy for the fat burn which will help. Being able to maintain a threshold pace on the bike did nothing for my ability to hold that pace on the run (5k).
I did notice improvements in hamstring strength and push off. I feel like I have a much better 'kick' now over 200 - 400 meters, typically at the end of a parkrun. Thats just my feeling though so take with a pinch of salt. Until my legs are more conditioned, I've been avoiding very hard sessions or track sessions which would have given a better measurement.
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Jul 2015
8:21am, 16 Jul 2015
98 posts
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Spen71
Saw a podiatrist yesterday and seems that I do not have sprained ligaments in the big toe but tendinitis due to tight calves. Anyone else heard this?
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Jul 2015
8:42am, 16 Jul 2015
6,022 posts
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100forRNIB
I've found that adding swimming has really improved my running 
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Jul 2015
8:43am, 16 Jul 2015
6,023 posts
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100forRNIB
Or, perhaps, more accurately halted the decline due to getting older
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Jul 2015
8:51am, 16 Jul 2015
250 posts
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Cog Niscencsme
Thanks for the kick bike suggestion Canute. I'd not seen that before. Elliptigo looks interesting too but stupidly expensive. I've heard good things about swimming from a mate who's just taken up triathlon. Unfortunately I swim like a brick so some skill development required.
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Jul 2015
9:31am, 24 Jul 2015
1,600 posts
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Canute
Since our recent discussion about the various different lactate shuttling pathways I have been thinking about the implications of the shuttle that can move lactate from type 2 fibres to serve as fuel for nearby type 1 fires. This has major implications for possibility of concurrently developing speed and endurance, as it suggests that type 2 and type 1 fibres can work together. Too much slow training makes you sluggish by over-developing type 1 fibres, but if type 2 and type 1 can work effectively together, a polarised approach should allow concurrent development of speed and endurance.
In my 70th birthday heptathlon that I am planning I set both speed and endurance targets to test the possibility that these are not mutually antagonistic goals
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Jul 2015
10:18am, 24 Jul 2015
7,699 posts
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Chrisull
Canute - I haven't posted much on here recently, but I've been following a strongly polarised training schedule with some success. Twice a week doing a race or intervals (800m/1000m/mile reps or continuous HILL work) and the rest of the time wearing a HRM and trying to stick to under 80% - but not worrying if I breach it. I haven't lost weight, I haven't done any long runs, yet I've broken one pb (my five mile one) and bagged some course pbs and got very close in several other races and got times in races I haven't got near for 3 years (2012 was my best year). I totally agree a "pure" Heart rate training program over trains the type 1s, I definitely lost some speed after 9 weeks pure heart rate.
I think the polarised regime need not slavishly follow the 80/10/10 kind of formula, the most important core principles are - plenty of runs done at an easy recovery pace, and the hard runs are done at a high pace and aborted/changed if you can't sustain that kind of effort. It's about recovering sufficiently in between to be able to do good quality workouts on a regular basis.
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