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Staionary Bike
Staionary Bike
The Stationary Bike as a Crosstraining Tool
Runners should know that incorporating other forms of exercise into a training program can improve performance. With time so precious, it is important that an athlete do crosstraining which will yield specific results. Using proper technique, riding a stationary bike can be crosstraining which won't have you just spinning your wheels.
To excel in distance running, we need endurance, strength, and speed. The bulging biceps which keep sand from being kicked in your face at the beach might be part of the reason you're eating dust halfway through a 5 mile roadrace. While some upper body strength helps a runner, an over-developed physique is simply excess baggage for your legs to carry around.
Using a stationary bike has some obvious advantages For one thing, weather is no problem. Rain, sleet or snow, just show up and start pedaling. Don't blame the weather forcaster for missing this workout. A consistent effort level can be maintained throughout the workout. Because you control the tension and RPM's, it is quite possible to burn calories at a faster rate indoors than might be the case on an outdoor bike ride of the same duration.
Accomplished duathletes and triathletes agree that pedaling at a high cadence (RPM) translates to improved running speed. Pushing too high a tension level, at a low cadence, will not help you run better. However, spinning at a rate of 95-110 RPM will help your foot speed. Part of the reason is that the act of running requires a turnover of approximately 100 RPM. Thus, the legs are being trained at a rate specific to the needs of the runner.
In time, the crosstrainer will gain strength and be capable of maintaining a high cadence even at higher tension settings. The progress is not unlike that experienced with running. To get the same effect from the bike as you would from your run, some time adjustment must be made to the workout. To equal a 45 minute run, a bike ride must last 55 minutes at the same effort level.
A problem with indoor biking is boredom. Musically, tunes like John Tesh's Ironman Triathlon and Springsteen's Greatest Hits can help. You can also use the boredom issue as another personal challenge to overcome. Digital displays on most modern bikes provide feedback (time, distance, calories) which can be used as motivation to achieve workout goals.
The stationary bike is a great way to maintain and improve conditioning and still give your body an occasional break from pounding the pavement. As little as two sessions per week will help strengthen those quadriceps muscles, maintaining a healthier balance with the hamstrings. The result? Fewer injuries and better running.
Before starting an exercise program, consult a physician..
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