Modern Athlete Magazine Issue 55, February 2014 | Page 26

Training

Start Pedalling
TIPS FOR GETTING
STARTED
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It doesn’t matter if you have a mountain bike, a
road bike, a hybrid or a triathlon bike. What does
matter is having a bike that fits, so get expert
advice from your nearest reputable bike shop
before buying a bike – or borrowing the too-big
(or too-small) frame and wheels from your
neighbour.
Essential items are a helmet, bike shorts (these
are padded in the crotch and butt), sunglasses
and a seat bag with a spare tube, multi-tool
and inflation device. Optional Items are cycling
gloves, chamois cream, bike shoes and clip-in
pedals, and a bike computer.
Before you go on your first ride, make sure you
know how to change a tyre if you get a flat. If
you don’t have a cycling buddy to teach you how
to do this, go to a local bike shop and they will
be happy to teach you.

Cycling is something you can do with friends and
family who are not running enthusiasts, as many
people will ride with you just because it is fun to ride
bikes. Also, you can ride outdoors or indoors: If you
want to get out and enjoy the fresh air on a beautiful
day, you can just hop on your bike and ride. At the
same time, with an indoor stationary bike, you can
still get a good workout if the weather is lousy, or you
get home after dark.

Cycling is a fine way to get stronger in
your running and to avoid those dreaded
overuse injuries that sometimes stop you
from lining up for your goal race. Added
to that, cycling can be a really enjoyable
cross-training activity, so every runner
should consider getting a bike!
– BY NICOLE DE VILLIERS

M

ost of us know that there are many health benefits
to running, including a healthy heart, mind and body, but
the one disadvantage to running is the impact on your bones
and joints. There is a fine line between solid training and
doing too much mileage, which can result in pain, bruising,
even a stress fracture, often just before a big race you’ve
been training for. All runners who have suffered from this
know how terribly disappointing it can be after putting in
all the hard work and then not to reach the start line. The
good news is that cycling as a cross-training activity offers a
great way to maintain your training while reducing the risk
of overuse injuries, and can really compliment your running
performance.

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ISSUE 55 FEBRUARY 2014 / www.modernathlete.co.za

Johannesburg-based physiotherapist Toni Hesp has
completed 23 Comrades Marathons and says that one
of her best Comrades races yet was when she had
picked up a painful stress fracture just six weeks prior
to the big day. She decided to only cycle for those last
weeks leading up to the race and went on to run a
great Comrades. She says that once she had taken that
impact off her legs, her body was able to heal in time
for the race.
“An athlete can get away with running three to four
times a week and then compliment their training with
cycling and they will still have a good Comrades or
ultra-marathon. So instead of running six times a week,
cut down on the running mileage and start pedalling,”
says Toni. “Cycling works a lot of the same muscles
that running does, including the quads and hamstrings,
but you don’t have the jarring effect on your body.
Another advantage that cycling brings to a runner is
the endurance factor, because so many hours are spent
on the bike and this compliments an athlete’s level of
endurance.”
Toni adds that cycling gives the body a break from the
impact that running has on the body, giving the athlete
better odds in avoiding injuries. Also, runners who
battle to get up the hills and usually end up walking
will also benefit from cycling, as it focuses on the upper
legs and strengthens them. So before you know it, you
wont be walking those hills anymore.

READER-RIDER SNAP
POLL
We asked our readers if they use cycling for
cross-training and whether it helps them
with their running, and the answers were
overwhelmingly positive:
Dean Martins Almeida: Absolutely, no
doubt.
Ollie Olivier: If you cycle fast. Otherwise
your heart rate lingers below the target rate.
Joulanda du Toit: Yes, it does.
Natalie Madies: Only on recovery days
Debbie Osborne: Absolutely 100% YES!
Rob McDonald: Most definitely.
Willie Venter: Definitely. It increased my
hill climbing strength and drastically reduced
knee pain on steep trail descents. Should’ve
started long ago!

Image: Stock.xchng

CYCLING CURE