Running is ideal winter training for cyclists and mountain bikers who are looking for a change or want to protect their equipment. But running properly needs to be learnt. BIKE shows what cyclists need to pay attention to when running as winter training:
The last lap on the home track ended in constant rain, the mud still clinging to the down tube - you've put your bike season on standby, along with your motivation? But spending autumn and winter evenings on the sofa and having to work off excess weight in the spring is not what you want either. With a little running training, you can save yourself from the grubby months and start the new season in good shape. Olaf Schumacher, doctor for the national cross-country team, confirms this: "Running keeps the cardiovascular system going. It also strengthens the abdominal and back muscles, which are usually neglected by bikers."
Slowly acclimatise your body to the strain
Before you start running, we recommend a running analysis by an orthopaedist or in a qualified running shop. Firstly, this will help you choose the right footwear. Secondly, foot misalignments can be recognised and corrected with the help of special insoles. With your new footwear, the first few kilometres on the unfamiliar training terrain should be moderate. Instead of suspension forks and rear shock absorbers, your tendons, ligaments, joints and muscles now cushion the shocks. Your body will need a few weeks to get used to this.
Heart rate ten beats higher than on the MTB
As you are always carrying your entire body mass on your legs when running, the training zones are around ten heartbeats higher than when cycling. A heart rate monitor is therefore a must, especially for beginners. The intensity should still allow you to have a relaxed conversation (75 per cent of your maximum heart rate). Two to three units per week lasting 20 to 30 minutes are sufficient to start with. Excessive ambition combined with the "wrong" running shoes quickly takes its revenge. Some people develop blisters, others suffer from knee pain or inflammation of the periosteum. So take it easy before your next running session ends up in your doctor's waiting room. Once your body has got used to the strain, you don't have to miss out on competitions. Cross-country runs or winter running series are good for training your speed and providing variety.
