That is very true which is handy

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10K LLANELLI WATERSIDE Time: 00:54:47 Distance: 6.25 mi
Cardiff Half Marathon 2:07:33
50 Mile Breacon To Cardiff Ultra Time 11.32
To do

Ok 24 miles is a pretty long commute! I at most will cycle 10 miles a day commuting which does not effect my running.

Cycling will compliment your running but not vice versa.
I feel sure of this, I have been doing regular cycling time trials for the last 6 years and as soon as I had a winter off from cycling and turned to cross country, mostly due to time constraints, when I got back on the bike my speed was down.
The upside was that I was pretty good on the hills when I did cross country and my teamates wondered why, as I didnt do running hill sessions. Again, I'm sure it was the bike training, building up my quads.
I even did a 5 k pb on the back of no running at all for 6 months but just cycling and spinning classes.
I now use cycling as an easier long session that doesn't hammer my legs so much.

+1

you didn't say how old you were. anyway you prob need rest run - bike-rest-run-bike-rest-run-bike-rest

you get the pattern :-)

complicate it with: fast run intervals - slo bike - rest -slo run - fast bike intervals -rest. do a combo (or brick) session of both at the weekend and you've got your duathlon training program well on the way ;-)

cycling and running to a degree do help each other (eg cardio vasc) but I wouldn't bank on doing cycling to improve your run PB as a strategy unless you do 3xruns a week.

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Better 5k, Duathlons and Triathlons
To be taken with a pinch of salt@ http://the5krunner.com
Goals: >82% Age Graded 5k and an Open Water Triathlon.

i used to cycle to work and back every day and then do runs in the week after i got home and at weekends. i found the cycles really helped me as they kept my legs and muscles loose after the longer runs and i think it meant i didnt get as many niggly strains as i would have otherwise.

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goal for 2010: complete a half marathon - done in 1 hour 53 min 12 sec

goal for 2011: complete a full marathon - done in 3 hours 59 min 21 sec

goal for 2012: to actually run again

Thanks for this, some very helpful comments

Cheers
Alan

I ride to work which is only 2 miles one-way but the ride home serves as a great leg warm-up for going out for a run straight after work.

i rediscovered the joy of road cycling when I injured my calf earlier in the year. Now keeping both running and cycling going as best I can. I would agree that running the day after a hard cycle is hard. I find it easier the other way round. I squeeze in shorter but quality rides if there is no time to do anything else. Last week I did a brick session for duathlon training, then did a 23 mile hilly cycle the next morning, 12 mile very very gentle trail run the next day, and then the same 23 mile hilly ride that evening, and felt absolutely fine.

The mosts satisfying part about road cycling is having the fitness to flatten hills, then of course the adrenaline rush down the other side. Where I live you can't avoid having to do hills anyway.

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Shoes : Trail--> Mizuno Harrier 3, Vivo Barefoot Trail, Brooks Cascadia 6, More Mile Cheviot, Adidas XT4

I got on two wheels when I was suffering with my Achilles Tendinitis. I love the bike! I'm alternating between bike/run/bike at the moment.

It's helping to retain fitness without the impact of running. All in all, happy days.

I've even just ordered a turbo trainer, so I can crack on with the cycling in the winter.

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2013 Goals: Complete first tri. Run 750 miles. 50 minute 10k, 2 hour half (tick - 1:57:19).
My Garmin & My Blog

I too cycle and run, for a few reasons, I commute to work on the bike as often as I can, cycling is good cross training on non running days and I have started doing Triathlons this year.

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"It's not on the smooth days that you find out what you're made of, it's when it all falls apart and things seem to go wrong at every turn". Wise words from Miss Lilyloo.

I have been doing regular 125 mile bike rides(14 in last year or so)plus shorter local rides doing about 4500 miles cycling per year. I recently took up running and my first run was 1 mile at a gentle pace and it left me drenched in sweat and with tired legs. I was amazed at how hard I found it despite having strong cycling legs.

I'm still cycling but not as much so as to have time for running. I have tried cycling a few fast miles as a pre run warm up but think that the only real training for running is running.

I do a fair bit of triathlon so spend a lot of time with running and cycling.

I have increased my cycling over the last couple of months and introduced some mountain biking and last weekend I ran a PB half marathon.

Don't think it's coincidence.

Usually do a 14km run on a Sunday and a 7-8 km run midweek but cycle on the turbo trainer most mornings, mountain bike for about 2 hours once a week and have a long cycle on a Saturday.

Usually put in a 40k cycle on a Sunday to complement my other activities - don't think it interferes with my running - i play football and swim to - i think it's great to mix it up as it keeps everything else quite fresh.

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Endomondo Profile

I get on the spinner at the gym every day and complete various distances, usually at speed. I find this definitely improves my long distance running, improves leg strength and stamina, heart strength. The key for me is variation: sometimes I alternate cycling and running during a single session. Mind you, you may only be interested in outdoor cycling, so this may not be useful.

how is it going?

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Better 5k, Duathlons and Triathlons
To be taken with a pinch of salt@ http://the5krunner.com
Goals: >82% Age Graded 5k and an Open Water Triathlon.