Runner new to cycling. Is there a bike equivalent to C25K?

Macaonbhuit

I've just purchased myself a new Specialized Allez Elite. I made the investment so I could cycle as my cross training during weekly running training. Also, I have had my fair share of injuries (most recently with only 5 weeks to go before the Dublin marathon), and I need an alternative outlet when I can't run. I'd like to do some duathlons, sportives and maybe triathlons ultimately. But before that, I would like to understand the best way to build up my miles on a bike. I don't think I actually need an equivalent to C25K (I was being a little facetious), but I would like to know what the typical training cycles should be and if there are any resources like Hal Higdons running training plans. When I started running, I was unaware of the 10% rule, the 'not running at full tilt for every run' rule and a number of others. As a result I ended up injured for quite a while. I'd like to take a more appropriate approach to training for the bike. Any and all help welcome..... Thanks

niceonetom

I'm not a runner. I wouldn't be able to afford the physio bills.

And I don't know of any C25k programme for cyclists and I don't really think there is a need for one. Cycling simply doesn't cause injury with the frequency that bipedalism does. If god had meant us to run he wouldn't have invented the bike.

So, go ride your bike. As long as it's roughly the right size, your saddle is basically the right height, you use something like the correct gearing (spin, don't mash) and you don't go absolutely mental with the distance to begin with, you have nothing to fear.

Macaonbhuit

nice one niceonetom. Mind you, what defines absolutely mental ?

Hmmzis

Macaonbhuit wrote: »

nice one niceonetom. Mind you, what defines absolutely mental ?

Distance alone will probably not kill you. The climbs will. As niceonetom already said, don't put too much load on the pedals at first. Try to keep the pedal revs (cadence) at 80-90rpm at first. When you get used to that you can try higher cadence, but for most people 80-90 seems to be about right. If you have a HR monitor look up the zones for yourself and start out in the base building and endurance ones. This will improve/maintain your base aerobic fitness while your legs get used to pedaling. After that there are a multitude of interval training methods out there to try and suffer. Above all, try to enjoy it. Contrary to running, cycling also gets you to places

niceonetom

Macaonbhuit wrote: »

nice one niceonetom. Mind you, what defines absolutely mental ?

To me? I don't know. Running for fun?

As to distance, well, if you're coming from marathoneering then I'm guessing you'd be grand to go out and do a good steady 90min spin and see how you feel. Bring food, water and just play it by ear. Honestly, you need much of a plan for this at the beginning.

Lusk Doyle

Macaonbhuit wrote: »

nice one niceonetom. Mind you, what defines absolutely mental ?

Disclaimer: Allegedly.

Hungrycol

Macaonbhuit wrote: »

nice one niceonetom. Mind you, what defines absolutely mental ?

Try 200kms to start. If you're bollixed after 50kms then 200kms is absolutely mental.

Lumen

Every training plan needs a pseudo-scientific methodology.

Here's one.

Tmr = Tcw * sqrt(1/Ri)/4

where
Tmr = max time for a ride
Tcw = currrent weekly training time across all sports
Ri = risk of injury associated with cycling compared to the sports you are doing right now

So if:
Ri of cycling for a runner = 0.5 (half as injurious)
Tcw = 5 hours per week
then Tmr = 1:46 hours maximum time per ride before injury.

Or,

Ri of base jumping for a cyclist = 1,000,000 (a million times more injurious)
Tcw = 5 hours per week
then Tmr = 4.5 seconds to injury.

Macaonbhuit

Far less serious bunch than runners...... I think I'll enjoy this

Lusk Doyle

Macaonbhuit wrote: »

Far less serious bunch than runners...... I think I'll enjoy this

Easy there tiger. Lets not get ahead of ourselves now. You haven't had the pleasure of one of beastys *ahem* "interesting" normalised power output lectures. Never go to the training logs alone and especially after dark....