When you combine cycling and locomotion you get cyclomotion. Or biking and hiking. Or riding and running. You get my drift.
These types of workouts, or play, or competition, can take on many forms. Through the 80’s and 90’s, I did dozens of duathlon events. Some were run-bike-run. Others were bike-run or run-bike. Often, in triathlon training, you did a “brick” which was usually bike-run, maybe with a T2 or second transition practice in between. But sometimes it was a reverse brick in run-bike format.
While there are many options available for doing a training session which combine the use of a bicycle and a pair of running or hiking shoes, my favorite is the bike-locomote-bike sandwich, or “BLB Sammy” as I often say. A workout like this can be done indoors or outdoors, year round, but getting outdoors in nice weather in summer – as well as much of spring and fall – is particularly delightful.
A BLB Sammy is a great option for any fitness enthusiast, runner, or cyclist. While there are similar benefits across the board for all three groups, mainly in getting exercise and having fun, there are some unique contributions in each category as well.
When all-around fitness is your goal, more so than single-sport performance, here are several considerations to keep in mind.
- You can increase the volume of your aerobic training by spreading it across multiple modes. Thus, you can accumulate more workload (when that is desired) using two exercise modalities instead of just one.
- Your exposure to the risk of overuse injury is reduced because you’re utilizing slightly different muscle groups and movement patterns.
- The variety keeps things interesting and this minimizes the chance of boredom and dropout. Spicing it up engages you and allows for the all-important consistency with movement behaviors.
Runners really get a kickback from these types of workouts. In fact, I’ve often said that cycling helps runners more than running helps cyclists. Allow me to explain.
- The BLB Sammy lets the runner sneak in more training volume just like the fitness enthusiast, but there’s a very special benefit. Because running involves eccentric (lengthening) muscle contractions and compressive joint loading (both are great in the proper dose), breaking up this stimulus with some low-impact training is killer.
- If you’re a regular runner you know that the first half-mile to mile is always a little wonky until your body loosens up and warms up. Some front-end biking helps to shorten (although it does not eliminate it) this experience once you get running. And on the back end, cycling allows you to either extend your workout – such as time in a specific zone or targeted intervals – or to enjoy a lengthy cooldown that’s easy on the body. Big wins.
- Likewise, you can get more (or higher) intensity on the bike when your body either just can’t absorb more running (the limits are quite finite and the body can be picky), or you’re dealing with an orthopedic injury that will often allow you to bike hard but not run hard. One thing for serious runners to note, it does take some time to build up your legs in order to really use the bike to your advantage. At first, your quads will get smoked before your lungs. Just be patient, the body adapts to intelligent training over just a few weeks.
Cyclists, especially serious (you decide what you want to call yourself) ones, tend to be the group that resists the BLB Sammy at first. Ok, I understand. I’ve been there myself. And I’ve coached and trained a couple hundred riders. We all know that if you want to get better at biking, you need to pedal. And, from a performance standpoint, adding in even just a little running probably won’t make you a better cyclist. But it will make you a better all-around athlete and fully functional human. So maybe the use of running in small doses is better left for the off-season. That’s fine. But doing so is super valuable.
- Giving your ischial tuberosities and perineum a respite from pressure, chafing, and saddle sores is usually welcomed.
- Your wrists, elbows, and shoulders will appreciate a change from the chronic position of cycling.
- Upright locomotion helps to improve posture and spinal health. This is something that cycling doesn’t help and actually can degrade over time.
Enough chattah, let’s look at a few awesome workout possibilities. These are very general suggestions and you should let your creativity run (and bike) wild, putting your signature on them. If you don’t love my catchy titles, you can name them something else, like Funk 49. No wait, Joe Walsh already has that one. You can’t use Space Station #5 either because that’s a Montrose tune. You’ll figure it out.
Right on Track
Hop on your bike and pedal to your local high school or university track and field facility. If it’s close by, take a longer route if you so desire. Once there, you could do anything you like, but here’s a simple pyramid progression we’ve used with our groups and athletes for years. Run 100-200-300-400 meters, all at an easy jog pace, with equal distance walking rest breaks. The markings on the track make this easy. Then, run the legs in reverse, going 400-300-200-100, again using the same walking rests but running each rep just a little (or a lot if you prefer) faster. If we use effort or rate of perceived exertion, the 400 could be 7.5 (about 75% of max effort), the 300 8.0, the 200 8.5, and the 100 9.0. Or thereabouts. After a short walk and a little hydration, jump on your bike and spin home via any route you want.
Field of Dreams
This time, plan a route that rides to a local soccer field or park with irrigated, manicured grass. Make this warmup ride relatively short. Once at the field, remove your shoes and socks and walk a lap around the perimeter, inspecting for any sprinkler heads, broken glass, dogs**t or other hazards. Then do a progression run for 10-40 minutes (depending on your level) in which the first lap is a very slow jog and each subsequent lap gets just a teeny, tiny bit faster. Finish up when you want to be finished up, or when you can’t make the next lap faster. Put on your shoes and jump on your bike and hammer at the same effort for as long as you like, then ease up for the final few miles as you head home.
Happy Trails
Let’s say you’re on your MTB and can ride to the trailhead. Or, if you need to, drive there then ride some trail until you get a glow on and come to a nice, long, moderately steep hill. Ditch or stash your bike off to the side (bring a lock and cable if you think a dirtbag might try to liberate it) and proceed to hammer power-hiking intervals on that hill. If the hill you chose is a bit on the steep side, do 30-60 seconds up and then walk back down slowly to repeat. If the hill is less steep, and the length allows, hit 2-3 minutes in power climbing mode. While someone who wants to run could certainly do that, power-hiking has some great attributes and I highly recommend this for anyone. After 4-12 reps of this gravitational defiance, get on your bike and spin it out until you’re grinning from ear to ear from all the fun as well as the knowledge and confidence you just kicked some major workout ass and are reaping the conditioning gains.
The BLB Sammy has infinite possibilities. Some of this will depend on where you live, the kind of bike(s) you have, and what you love to do most. You can be as structured or as lollygaggish as you like. Just enjoy the beautiful combination of cycling and locomoting.