(Happy to start a separate thread on this if it makes sense to.) Any Peloton riders here?
@MoanasPapa and I just ordered one in the name of doing better with cross training. Curious how other runners incorporate rides and runs. Bonus points if you’ve worked rides in while on a running training plan. I’m excited about it but I’m also slightly worried about avoiding fatigue/not overdoing it.
Now that I think about it, I know a number of you are Zwift-ers/ride for Tri training. Would welcome your thoughts as well - didn’t mean to make this specific to Peloton only!
I did 5400 miles (341 hours) on an indoor cycling trainer last year (Kickr Core + TrainerRoad). I combined that with 1120 miles of running (155 hours). Some things I learned in my first year:
-Equal duration of equal effort between cycle and run does not require equal rest. You can manage to stack multiple hard workouts in a week with cycling unlike in running.
-In my experience, the equivalent workout at the same effort level for cycling takes about 1.5-2x the duration as the run. So a 90 min LT cycle is roughly equivalent to a 60 min LT run.
-On similar effort activities, my HR tended to be about 10 bpm less cycling than running. So a LT paced run would be 157 bpm and a LT paced bike would be 147 bpm.
-I highly suggest doing a Functional Threshold Power (FTP) test to help determine your "power zones". Like pacing in running, this will help setup appropriate wattages to aim for for different types of workouts. Classically there is a 20 min sustained power FTP test or TrainerRoad uses a 1 min ever increasing power test until failure (although being on Peloton prevents you from being able to use TrainerRoad or Zwift last I read).
I was doing something like this before in 2019:
I was able to run less than I had in the past and still have running gains. I set a HM PR of 1:28:40 in Nov 2019 (besting a 1:30:35 from Jan 2018) and felt absolutely phenomenal during the race. Although, it required 11-16 hours of training per week (5-9 hrs cycling, 4-5 hrs running, and 2-2.5 hrs strength work) to equal performances of 7-9 hours of just run training from prior to Jan 2018. The training increased after the Nov 2019 HM up to 15-20 hrs training per week. In the end, I believe it was too much for me to handle and was at least partially to blame for my 2020 Disney Marathon performance.
Now, I have been trying this for the last few weeks instead.
I dropped the brick workouts. I made Wednesday runs always easy. I made Thursday morning bike rides always easy. I've reduced the Saturday biking down from 6 hrs to 2 hrs max and slightly increased the evening run duration. I'm trying to stay in the 10-13 hrs a week range now.
So let's say you were running 4 days per week (Tues, Wed, Fri and Sat) with your harder efforts on Wed and Sat. Then you could consider adding in a hard bike on Mondays (a current off day). Consider what type of training the current hard run days do, and figure out a type of cycling workout that would supplement it. But as a fall back, sweet spot training (or something that is 85-90% FTP) is always a beneficial cycling place to be. If you wanted to add in an easy cycling ride, then I'd consider Tues or Fri in addition to the easy run days. Additionally, you could add in an easy ride prior to the Wed hard workout. Since Saturday is the long run effort, then I'd probably avoid adding in additional cycling. If you dropped one of your easy run days (going from 4 day per week down to 3 day per week), then I'd keep in mind that an equal effort cycling
might need to be about 1.5-2x as long duration wise as the replaced run to receive similar (but not the same) stimulus.
I'm far from an expert on this though as I've only been doing this for 1.5 years and am definitely still learning a lot.