Cycling

Stationary cycling can allow you to decrease running distance during a recovery period and maintain fitness. Researchers conducted a study on collegiate female cross-country runners during their recuperative phase of training. The “run training” group continued their weekly running volume at a decreased intensity. The “cycle training” group decreased their mileage 50% and cycled for the equivalent amount of time and at the same reduced intensity. After five weeks both groups performed a 3,000 meter run. The “run training” group slowed 9 seconds and the “cycle training” group slowed 22 seconds. The ability to use oxygen (VO2 Max) was unchanged between the groups. The time difference between the two groups was small enough that the researchers concluded that cycling could be an effective mode of training during the recuperative phase, especially when the benefit of reduced muscle and bone strain is considered.

If your body doesn’t tolerate additional run training then supplemental cycle training can provide improvements similar to additional running. Researchers at Purdue University reported that well trained runners improved their 5K times by supplementing their running program with vigorous cycling. Participants in the experimental group maintained their current running program and added two sessions of intervals performed on a stationary cycle and one session of moderate cycling for sixty minutes. After six weeks of supplemental training (additional running or cycling) both groups had similar improvements in 5K performances.