What Happens When a Cyclist Starts Running?
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- Äas pĆidĂĄn 13. 11. 2022
- ALEX
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đŽââïž / strava
CHANEL
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The long sleeve shrug has been bought to my attention in the comments. Google it, thank me layer runners of the world.
It comes in faux leather đ€Ș
The best piece of equipment I ever had for runnning was a small camelbak, 1.5 litres. I could put my phone, wallet, keys and a base layer in the pockets, knowing they'd be safe. I also found my hand would be free, so I could concentrate on my form and drink through the straw, little and often, without spilling water on my self. Coming from mountain biking, I was surprised how few roadie didn't use them for tools, pumps and inner tubes. Good luck with the running :)
A couple of thoughts - from another ex-athlete: 1. listen to Mike, he knows what he is talking about. 2. Unlike cycling, you generally don't need to carry much of anything when running so forget pockets. 3. As a cyclist you are used to being bent over, so you now run with your butt sticking out and torso leaning forward. Try running "taller" and stretch those hip flexors. 4. Relax, slow down, you are clearly running too fast as a novice. Your lower-leg soft-tissue structures are probably the constraint in your system, not your cardio capacity. So listen to your legs or you will get injured. Aside from the protruding butt, your running action looks quite good, so have some confidence that you'll probably become a reasonable runner after a year or two of consistent training. Lecture over.
This made me so happy. I am a 62 year old runner turned crap Ironman and to experience a grand tour hero flailing around like a fish up a tree has made my evening. Now, here's a challenge, my 5k best is 19.15, beat that!
We will assume you weren't 25 when you set that time but it was in the last 5 years, or so... come on, Alex: here's your target!
I feel Chanelâs response to anything can now be âIâve done an Ironman, so it will be easyâ đ
Hi Alex, can I please ask a question, maybe you can make a video on it. What bikes did you keep from your Pro career? Did you just keep the training bikes, did you have to buy them from the teams at a "team" price or could you keep them as part of your hard work?. Which bikes, brands, components were your favourites? Which interest you after so many years as a pro now? Was there that one bike as a pro or amateur which was just amazing to ride? ManyThanks, Ashley.
On it ;)
Standby for a Specialized ambassador announcement toâŠ. đ
Cyclists have all the fitness in the world to really hurt themselves running :)
Facts! Insane cardio, zero ligament/tendon impact strength lol
I have learned that the hard way. Avid cyclist, decided to start running for duathlons. Did a bit of homework and figured that i had to start easy (a lot of zone 2 and run/walk workouts to gradually buildup to a good 80/20 polarized plan). So easy zone 2 would have me running at 4min/km(135bpm with a max HR of 200) which i realized was way to fast for my tendons/ligaments because i could barely walk after i figured "this is really easy i can run faster" đ đ
@@chrispyy606060606 And IF we do NO impact type training whatsoever, a great chance of developing at least mild osteoporosis. đ âč
@@LS1conehead Definitely! Weights, jogging, skipping, plyos are important
Yes, you capture it perfectly! I'm a cyclist, my bro a runner. He got me out for a 5km park run, I went out easy then pushed the last 1km (22min overall, never mind he was
Flip belts are good for storing a bit of kit for running, they hold it close to your body and securely so it doesn't bounce.
I knew after the sub7 project that the triathlon bug would get you!! Patience is key when you start running. Enjoy!!
Go Slow. I know many new to running very fit cyclist who have taken up running in the off season and get hurt 6, 8 or 12 weeks in. It's very easy with your fitness to out run your body and it's ability to adapt. Listen to Mike.
i get hurt one workout in.
When a cyclist starts running, they will get a new max heart rate đ I came from running, and I definitely do better power out of the saddle. One thing ive learned is cycling and running are two completely separate sports. Not too much translates.
Even the 'expected' cardiovascular/pulmonary gains do not translate fully, due to the way that different muscle groups involved stress the heart and lungs (BEFORE one even gets into the way that the different muscle groups store and use glycogen).
As a prep/base for my start of a cycling base last late winter/early spring I did about 2-3 hours a day of very fast (but NOT 'race' style/speed!!) walking, with a lot of uphills.
I did find that once I started my cycling base, even on tiny gears at high revs, I was taxing my cardiovascular/pulmonary systems MUCH MUCH harder than I even could while walking.
OF COURSE actual running at a decent pace is a whole 'nother universe! đđđ
Brooks are really, really good running shoes. Glad to see you back and relaxed. Ya, running I did it for 6 years after a few bike crashes. Saves time but hard on the joints over time. Back on the bike and it's much preferable.
What a great team you two make!
Fascinating insight in to a cyclist becoming a runner. Needing to go is extraordinary sometimes
I appreciate your honesty about disordered thinking around food that pro athletes develop. From middle school up, too many coaches donât address it and add to the problem, for men and even more so for women.
Don't take anything on a run unless you're approaching marathon distances. No need for food, drink, mobile..... Just need a watch, dedicated running shorts and top for the summer, tights and long sleeve top/ jacket for winter. If you start doing longer distances, then a helpful family member who'll meet you on route with a bit of fuel is the best way to go.
Enjoyable video. Alex - Thanks
âą Great to see you enjoying the process/challenge.
âą Good advice on very gradually building up the time on your feet.
âą Very good advice regarding the importance of your feet (you have come from hours, weeks, months & years of your foot muscles being to all intensive purposes locked in the one position whilst cycling)
âą As your body becomes more accustomed to running, your hip flexors will ease, as your hip flexors ease you will better engage your glute muscles and through better engaging your glute muscles run with a more effective toe off.
Do get a run coach.
I started trying pushing elit cycling levels of training at age 23. 2 years into that I had to step of the bike for 8-10 weeks, because of lower back/hip had turned sour over almost a years time and adding rehab had reached it limits of rehabing. So in the middle of the seasin I had to fix it by first stepping of the bike then find something to keep me fit. Running wasn't really it because even though I am quite functional I couldn't train enough to stay fit and it was hurting where I was hurting. Nordic Skiing on roller skis is a thing I had enjoyed for years but that was even more evil on the back. I figured I needed hours and hours of primitive man z2. That was stepping into my forrest of rolling rural swedish landscape semiwalking, climbing hills, struggling for grip and balancing, running a minute or so at times. All of it, 2-3h30. I also did bear like intervals in hard slopes. It worked really good, especially because it added to my rehab by enabling my sour hip/back muscles and tissues to start cooperating and gain strenght and sort of find itself to all these tasks that they were meant to do. Like letting a dog have it's walk to make it happy. We weren't born to run really. That's why pro runners can't push beyond 500h of running a year. We were born for versatile hiking or whatever I should call it. Luckily, cycling is by coincidence really something you can do the same amount if your bike really fits you. Improving my fit was part of how I reversed my hip/back thing (but that was mostly down to a few strenght unbalances because of a scary but fairly mild knee accident that was due to scarier hypermobility that I had during my teens of which made me sort of unable certain movements and so set so many muscles and motoric patterns into coma, sort of.)
Should add that I've studied 3 semesters of physiotherapy
Great vid. As a triathlete I find you can ride easy and hr will be super low but running hr is rarely really low
I tried running after decades of never running and due to cycling I was in good shape so of course I over did it and ran 2 mi 1st run then 3 mi 48 hr later then a few days break then 5 mi then the next run after a mile my knee started hurting and an hour later I couldn't walk for a month without extreme pain. I'm healed now but hesitant to try again mainly because I don't have to patience to start slow and build slowly. Good luck hopefully see you in a triathlon sometime. Aloha from Maui đ€
lol. as a runner that started cycling 2 years ago, I think your list of major differences were pretty accurate.. especially the bowel movements.
I love this! Would love to see a follow up video at some point to see how you are getting on with running! What is really interesting is that massive difference between HR Zones and effort between a bike and a run. Using HRM and Zwift power meter, it can tell me I am in easy zone even though it's obvious my effort level is a lot higher. With running it is really hard to stay in HRZ2. I mix it up but generally so much easier to Zwift in the garage than run outside (including said toilet issue and having to manage what you eat and drink a lot more pre-run).
You're looking like a good runner in the making. Would love to see a triathlon box ticked 2023. Most important thing though in retirement I guess is just be happy. Thanks for the channel
Brilliant video , so much fun to watch
Mike Woods he is amazing and it is gr8 the way he shifted sports..we're so proud of him in đšđŠđČâ€đšđŠ
Runner turned cyclist - very honest and relevant comments made on this journey to date, can relate to lots!
Others have suggested it too - light gloves and then you're closing in on the "opposite to a Gillet".
A few things. 1) Yes for running you want to plan out your eating (maybe have some coffee if a morning run) before hand with enough time so you can use the loo before going for your run.
2) A running vest is what you want - trail runners love them for all the reasons you list. Easily carry extra layers, phone, gloves as well as special water flasks that wonât bounce around. There are different sizes for short runs or long runs. When itâs really hot and youâre just carrying a phone for a short run a belt can work but if you are going long enough to want a drink as well - a vest fits better.
I love my running vests and small packs so much I've even started carrying them sometimes while riding. It lets me wear as many clothes as I like until I'm warmed up, snacks, etc. Sacrilege, I know, but I'm no bike racing anymore, so who cares.
Hey Alex. Use the chest bottle for running. It fits right down your back side of your shorts and works great. Also grab the Patagonia stride shorts for fueling. These are great for gels and phone.
Personally as a long time cyclist when I started running this year, my hip flexors have been the worst. Just be careful and stretch
Re. Pocket issue - Naked running band/Salomon Pulse running belt/flip belt should sort that. 80% of weekly mileage at easy pace is recommended, a lot of folks go out and try and hammer every run when theyâre starting out. All the best with it đ
Really similar experience for me, starting running after 15 years of bike riding. Makes sense why I'm much more comfortable out of the saddle now with a few years of running in my legs.
Listening to a Pro cyclist turning to running make me feel like a Pro runner đ€Șđđ«đź Few tips from me: great you have some decent shoes, thatâs a must. Carry stuff, get a Salamon vest, drinks in the front and storage in the back and doesnât jiggle around. Clothing, look at compression arm sleeves, easy to remove and add, then layer up and store in vest. Make sure to incorporate drills into your running and also use a stretchy band before and after. Enjoy the running journey đđđ«đź
I'm also a long-term cyclist recently turned runner. Yes, you will constantly battle injuries, for a long time. Stretching and foam roller time is a daily must.
Also, treadmill miles reduce the impact compared to outdoors.
Learn to control your breathing in sync with your stride.
Constantly be conscious of your technique and don't run sloppy or ragged.
Don't bother with "easy" runs - they just increase your injury risk at this stage. Spin on the bike instead!
Good luck đ€
Watching you run, your form looks so similar to Cameron Wurf! He is an amazing cyclist like you and has become an exceptional triathlete.
bless you al
you are doing exactly what I did when i first started to run - bend at the waist a little in the hope that it would reduce any air resistance. my coach at the time brought it to my attention and on every run now I will periodically run a mental check - am i standing tall, are my shoulders relaxed, am i lifting my knees and am i breathing.
running should have some good benefits for you as it will build extra muscle in your legs and i things provides a greater cardio workout than cycling - just build slowly as it is pretty much guaranteed that you will get some stress injuries - shin splits or plantar fasciitis being the most common. Enjoy the journey!
thanks Alex.
Reco: Hip flexors stretching and calf stretching have been a huge help. And for serious overly quad dependent cyclist (me) serious leg lock going down even the slightest decline. The cure: glute activation and strengthening. Good luck mate. Keep up the good work on clothing development.
The best thing for me personally was willing myself to cycle on my old school road bike, all through winter. That and riding the hybrid when appropriate for the conditions. I had always dropped cycling from November to March before, and also gained weight slightly. Maybe 3-5 pounds. Having a mild winter here was a gift, albeit. Up to last summer I was 185 pounds and in middling shape. Now I'm at 157 pounds and in very decent overall shape and very good cycling shape. Some of that was restricting on meals for starches, cutting out or cutting back on a couple of things I like, and lots of it was the exercise. I've only recently begun with some jogging again, and as for the frequency of it, t's still to be determined. It's been like self-flogging, but it seems like the right thing to be doing again. It's not new to me. I know the drill and I know what I get from it.
For carrying things, try the Salomon running vest. It exists in différent size and no more items Moving around during the run. Game changer
Interesting stuff. Yeah, eating is a big difference. For me, not eating for two hours before the run was crucial - in the first months when I didnât know it, I got problems. In cycling the stomach is stable, so it handles food pretty well.
I wear my old racing/training tops when I'm running...everything in my back pockets where it should be đ. It took my body a year to transition properly from cycling to running/kickboxing and running never stops hurting, even on the 'easy' days.
@8:22 I picked up running in my late 40s. To my surprise, didnât pronate. Yet, it took me about 1 year to have my tendons and ligaments to catch up with my cardio capabilities:
In the beginning, I had days when I was barely able to walk down the stairs after increasing running distance (Tip: Try to walk backwards - sounds crazy and is heckishly complicated, but alleviates the leg pain!).
BTW, my cycling endurance got better, as running proved to be âharder trainingâ as there is no such thing as breaks to relax while running đ
Im so ready for alex the triathlete!
I ran cross country (a 'harrier' to you), and indoor track in high school and 'university' solely as a means to maintain fitness for my cycling, and because cycling here in the states was (and still is as far as I know) totally nonexistent on a high school level, as a high school sport.
I was not bad, since I could maintain slightly over a 5 minute mile pace for the 2.5 mile distance of our X-C races. (There were times when I hit the mile marker in UNDER 5 minutes, and part of that was slightly uphill on our home course, on which we were able to use medium length spikes.)
Sadly for me I developed shin splints so agonizing that I could barely walk, and since the shoe 'tech', way back in the early '70s was not anything to write home about, and exercise physiology/'bio-mechanics' was at least a decade later, I had no choice but to give up running completely. âč
I love Brooks shoes!
Hi Alex, Irish cyclist/runner living in Pau. I'm also a Triathlon /cycling coach. I use a cycling jersey for my long runs. Tight pockets, no jiggle. For your feet, look for a cadence of 80-90spm. Quick feet offer your body a more balanced and comfortable run. Plenty of free running cadence apps. Use armband for phone. Good luck with your new style of life.
"But, I've done an Ironman". Best humble-brag ever.
Hey man I've been a runner for years. I put my fanny pack on my hip instead of back and it doesn't bounce nearly as much. Makes a huge difference in comfort. I also don't normally drink anything until 10k or more so I wouldn't carry a water bottle in a pack like that. If you want some water a vest works great. I usually use a rule of dressing for 10 degrees C warmer than it actually is outside and that's usually pretty good. Good luck and make sure to take it slow.
Run Forrest, run!
When i started running distance as well as cycling it was my Intercostals that gave me the most jip, totally used to my legs being ruined after a hard effort but with my ribs, it felt ever so slightly less comfortable than being stabbed. Carrying kit wise, i use a scott trail running bag/ "rucksack" it fits more like a waistcoat with no bounce, there's a company called Nathan that also do some really comfortable bags. The Apidura race backpack is a twist on a running pack. Try out some trail running i find it way more fun but then im down by lands end so I'm a wee bit spoilt on that front.
You live in Andorra, have a look at mountain climbing absolutely love it but scares the shit out of me not keen on heights lol
Having been a runner that turned to cycling, I never found the stuff issue or the dress issue a hard one. I'm used to just chucking them in a locker or in a pocket or fanny pack or strap of sorts on my arm and just forgetting it.
I came to cycling via running and generated all my power out of the saddle on the hills. It was effectively running on a bike.
So funny :) Yes the start line is freezing. Loo breaks. Yup. But-
Fitbelt-you need this in your life (or similar-no jiggling.
Stability exercises-glute med, clams etc, loads of balance exercises. Loads more stability stuff. Foot strength. Watch knee alignment. Get those glutes firing. Seriously. Lack of foot
/ankle and hip stability and ankle mobility is most likely to injure you esp knees.
On the plus side much easier to listen to music/podcasts running than on the bike. Enjoy!!! Will we be seeing you in the Ironman .?!!
PS. It's not about the brand of shoes, many people get it wrong... shoes don't make the runner... that's why there are so many injuries, it's about technique and biomechanics. final tip to think about: As much cushion and thickness you have under your feet, more the disconnection from your feet muscles and nervous system to your brain, plus the inhabitation of the leg-foot design, that is shock absorption, etc.
I actually use winter cycling jackets for my runs when it's cold. Plenty of pockets and they aren't constricting when it comes to core movement
Runner here. We solve the pocket thingy, by not solving it at all. Just get used to having less. You'll either start cold, or return carrying a shirt. Leave the phone at home. If you need to be connected, for whatever reason, wear a watch that's on the data network. If running long distances, plan on getting fluids along the way or just run loops past your house or car. I have one zipper pocket in my usual shorts (Tracksmith Session) and only thing I carry in there is my car key and maybe a gel, for extra long runs. I do, however, wear two watches: a Garmin and an Apple Watch. The Apple Watch is an LTE-enabled model, so it's basically a very small phone. The Garmin is for obvious Garmin things.
yes - be bold start cold! I don't bother carrying a phone mostly, but when I do I use a "queenieke" sports bra from amazon that has a little pocket in the back. Partner says men's lulu shorts with phone pockets at the thigh on the inner shorts are good.
I ran middle distance through school and university. Other than a small rucksack when running to the track, I don't recall ever carrying stuff on long runs.
As a cyclist who has also begrudgingly got into running over the last year I can absolutely agree with the 'it always hurts' aspect...apparently you're supposed to do steady runs like you'd do z2 training on a bike but I always feel like if you're not running to a point it hurts then what's the point haha...
Building an aerobic base first then adding intensity through intervals and also through faster paced runs. The base runs also help strengthen tendons and bones. Since you donât have a bike frame to hold you up you need your own body to handle the physical stress. Pure and natural đ
Have you tried those trail running backpacks (very lightweight and thin, with shoulder and hip straps) to carry your stuff while running? Slightly higher center of gravity than the fanny pack, but at least it doesn't move around ;)
Would you recommend those aftershokz headphones?
I need to know Julliete's hairstylist who did the do in the opening appearance ASAP.
Look into palm cooling too.
As a runner (sub 15mins 5k) who shifted to cycling due to shin pains and now even an off road walk makes the hips hurt I get your issues. All the best mate
a popular saying in running, which I suppose applies to cycling a bit too - 'dress for the second mile'. Bin bags with arm holes poked in are a common sight in running event start pens. I laughed at how you equated Hell to being bloody freezing at 05:32
As a lifelong cyclist I can say that I hate running more than just about any other form of exercise that exists. If you see me running, it's from a bear or something.
Me > a Fire ((haha))
The comments have been focused on the running side. Lots of good info shared by your viewers. Regarding the cycling aspect, take a well earned rest from "training" on the bike. However, do not forget your love of the bike. That joy that brought you to the sport when you were young. it is well worth your while to give some thought to "fun" riding. Start thinking about those rides. The ones where there is no external pressure, just the ones that you finish and you feel happy inside. For some, it is long endurance, or mountain biking, or gravel or coffee rides with fit non-pro friends. You may not be ready just yet, but better to start on that journey soon rather than after an extended break of "years".
Had a reverse expirience: "what happens when a long distance runner starts road cycling?"đ€Ł
Flip belts are the best for running - been using them for about four years. I carry an iPhone, house key, up to six gels on long runs and no jiggly jiggle. Check them out
I personally wouldn't bother carrying water for anything under a couple of hours, and then you need a salomon pro vest they just holds 2 tiny soft bottles so they don't jiggle.
Shorts, long sleeves, gloves and a headband works for me between 0 and about 8.
Can't help with the bowel issue. no idea.
As Dan Lloyd found when he tried running after finishing as a pro cyclist one of the many things that are difficult to overcome is 'sitting in'. Running is an upright sport ,something that cyclists find difficult to do as their bodies are used to being bent in an aero position.I became a runner at age 59 , 9 years ago.It's been a huge success for me with many category wins and Merseyside championships to my name. I still ride and I've worked on the running form ...but I'm still sitting in.
There's trail running vests with everything you need ;)
Are you planning on doing an Ironman next year? If so, will you plan on doing it on a fast course to get a good time? and what time would you aim for?
Not a bad place to go for a run though Alex!
Start lineâŠ.. âBe bold, start coldâ, every time, especially when training. Best of Luck, Nedders
Wait till Juliet is a CZcams pro and can say "like and subscribe guys!"
Running - what we did before bikes were invented - best of luck catching up with the wife on 2 legs - looking forward to watching the vlogs
Next, swimming haha. Good luck on your Ironman!
Flip belt is the pocket answer
As a runner of >30 years, and just getting into cycling, I completely agree with everything you have said. Pockets, layers, cycling faff, all of it (including gilets)!
Just keep each run SLOW for the moment, until you start doing your intervals and tempo stuff. You don't have to finish each run exhausted to get your legs used to managing the impact. Slow down until you're able to run without puffing and panting: elite runners still do most of their training at incredibly slow pace (8-9 mins/mile). Good luck for Project April!
Started running, felt good, a few hours later turned my ankle going down the stairs, had to start out again a month later.
Good luck 2023 đthe little one growing up fast đ
runner that went to cycling -now whenever I do more than 5km I get Achilles inflammation , feeling of shin splints - tried it all to remedy same but alas the asics are retired
Get a flip belt to sort out the pockets issue
Would it be better to run on trails rather than on tarmac? Best of luck with your journey towards the event đ
You should connect with Frodo. He probably knows the best trails also for "beginner" or to come back after injury.
Alex, it seems we both started running about the same time đ I'm a cyclist in transition to triathlon and started my Tri training last week. It was super interesting, having that strong aerobic base really made me feel that I could just keep going and going and as a result done a fairly decent paced 10k for my first run in years. Little did I know at the time that my aerobic base tricked me in to probably doing too much (or at least that's how it felt!) đ talk about DOMS... Man was I sore!
Laurens ten Dam got himself a runners knee in 3 weeks after his career
Reaction, run on a track to learn strike n stride as a easy sprint fast pace 20m walk if off once a week till more is a pace for enduro. It's like a cadence workout, trails are to not trip down, efficiency up using terrain, cyclocross skills with feet in slippy rooty gooey to rocks, can be a scene đș
I started running again this summer because getting the bike off the trainer and up from the basement + getting all kitted up wasn't worth it for the short time I can alow to training.
Best tip Alex.. however slow you think youâre running youâre probably running too fast.
Once you acclimate your body for running, I suspect you will find great success. You have the cardio and genetics that most beginning runners do not, so that gives you a huge advantage. Work on strength and flexibility of the ligaments and tendons that you don't use in cycling.
I think you're better off with XC Skiing. Less pain and issues, but more cycling specific action. But I know running helps you dump weight fast.
Do some sessions with a running coach on your running form and post it on CZcams. That would be awesome!đ
Running is great cross training for the bike. You MUST ease into it though.
\
I ran a 2:47 marathon for 3rd place on 10miles a week running plus the bike.
You have a good natural turn over Alex but Id go slower miles (like 6min k pace) to start with so your tendons etc can catch up to your motivation and vo2max OR you will get some injuries that WILL take you out for a bit or a year or more.
So much can be said but mainly don't get caught up in shoe gimmicks, just get good cushion and a shoe that allows your foot to perform naturally and build strength, get a running vest like from USWE, and cyclists like to sit so get your hips forward for running.
With all the developments in shoe technology you'd think they would have solved the injury problems by now. But no, the 'better' shoes have just made people reliant on the shoe and injury rates haven't fallen.
A lot of talk about Ironman ... however picking up on "marathon" ... London Marathon is in April .....
The very best running advice received and pass alongâŠ. Never trust a fart during or after a run
Join the club mate, started parkrun couple of weeks ago
Haha, the "cheese" is so cute. What you describe, the opposite of gilet, I think you need to google long sleeve shrug. I think it comes from dancing but is also a popular gym item.
Maybe try the couch to 10k app, ups the workload week by week, you can probably start a few weeks in to the course
Brooks are basically the best shoes. They last longer than other shoes.