cross-training - Triathlon Week

Brad Bell · 12-01-2003, 07:02 PM

I am a 16 year-old runner in high school track and cross-country. Recently, I suffered a stress fracture and am unable to run for the next month or so. As a result, I've decided to turn to cycling to try to stay in shape. I was wondering if any veteran cyclists or any cyclist with experience can tell me some workouts I could do to stay in shape, but at the same time not hurt myself further? Today I did a 30 minute fartlek with 2 minutes hard, 1 easy, and then repeat. Would this be okay to do? Thanks for any help.

JustsayMo · 12-02-2003, 07:36 AM

There are many cycling workouts you could do depending on your equipment, terrain and time.

Hills...

Long steady distance=~double the time of your longest race at a moderate (not race pace) Heart rate, flat course prefered.

Time trials at various distances.

Yellow sign sprints (best with buddies). Variations include Pixie ring (easiest gear), Big Cookie sprints (Big gear, start from a slow roll, sprint to maximum ... Might not be best for a stress fracture) One legged sprints (works the hammys).

Intervals in every imaginable split ... Duration depends on what you want to achieve. Keep the intensity as high as you can for the duration of the interval. Do a few reps, ride to recovery and do another set if you have time and energy.

It's better to do a set too few than it is a set too many. You want to be able to train consistently. If it takes you a week to recover enough to have another good and intense workout, you'll need to cut back on the volume.