Cyclists with a "Running" Problem

[milky4130]

22 minutes ago, ChrisF said:

 

Would be interesting to see more of his cross training ....

 

My biokineticist is strong advocate for cross training.

- Some aqua sessions 

- Running / walking

- Cycling

- Weight training

- Mobility / mat sessions

This. For me Weight & Mobility Goes together. I've been doing this religiously 3 times a week for the past 7 years ever since I started my rehab post knee op with a Biokineticist. If I get lazy and skip a week I immediately feel the onset of a niggle/injury coming my way. 

[milky4130]

3 minutes ago, IceCreamMan said:

I have started going to gym and doing some weights mainly for upper body. 
 

when you say strength work, what exactly are you referring to?

upper body is as important as the lower body. Lunges, Squats, single leg work, knee stability, step ups and step downs, slow & eccentric to help with the downhills, Exercises that targets the glutes, hamstrings, hip flexors, calves. Core and Arms is just as crucial to target to keep you running upright for long hours. 

[ChrisF]

20 minutes ago, milky4130 said:

upper body is as important as the lower body. Lunges, Squats, single leg work, knee stability, step ups and step downs, slow & eccentric to help with the downhills, Exercises that targets the glutes, hamstrings, hip flexors, calves. Core and Arms is just as crucial to target to keep you running upright for long hours. 

 

Jeepers ... those eccentric exercises is an eye opener ....

[milky4130]

54 minutes ago, ChrisF said:

 

Jeepers ... those eccentric exercises is an eye opener ....

I even do those when I find myself walking downstairs. As you take one step down pause your foot mid air for a couple of seconds before planting your foot down. People will look at your weirdly but you will build some solid knees in the process.

[Stretch]

On 4/7/2025 at 8:36 AM, ScottCM said:

See you doing a bit of swimming lately, are you planning on the Cork Ironman 🥸

Ha ha - no chance of that, But swimming has been really great for my running. I highly suggest it as a cross training option, especially after the long run

[Stretch]

1 hour ago, milky4130 said:

upper body is as important as the lower body. Lunges, Squats, single leg work, knee stability, step ups and step downs, slow & eccentric to help with the downhills, Exercises that targets the glutes, hamstrings, hip flexors, calves. Core and Arms is just as crucial to target to keep you running upright for long hours. 

as i just replied. Since i introduced swimming and strength and core work into my routine, my running has really improved.

[milky4130]

16 minutes ago, Stretch said:

as i just replied. Since i introduced swimming and strength and core work into my routine, my running has really improved.

also perfect if you want to replace the Monday / Friday recovery run to give the joints and muscles a break

[Spirog]

2 hours ago, Stretch said:

Ha ha - no chance of that, But swimming has been really great for my running. I highly suggest it as a cross training option, especially after the long run

I've joined a swim squad and started open-water swimming in the last 9 months. It certainly feels like it's helped my strength and fitness. I can also get my heart rate much higher on a hard swim than I can on a run...

[Shebeen]

6 hours ago, milky4130 said:

Well last year I was preparing for Full Ironman. I was transitioning from being a Full Time Cyclist (+-15hours per week volume of structured training & racing).

like full time full time? as in you were on a sponsored team and stuff?

 

6 hours ago, milky4130 said:

 so most week days would have 2 workouts, a bike or run would always be coupled with a swim . Bottom Line 2024 TOM time was 3:56 vs 2025 4:13. 

I would think doing that amount of training anything and not injuring yourself is a recipe for a "fast" ultra run.

3:56 is rapid, it's just running a bunch of back to back 22 min parkruns

 

[milky4130]

6 hours ago, Shebeen said:

like full time full time? as in you were on a sponsored team and stuff?

 

I would think doing that amount of training anything and not injuring yourself is a recipe for a "fast" ultra run.

3:56 is rapid, it's just running a bunch of back to back 22 min parkruns

 

No, I'm married with 2 kids and bills to pay 😅 I just meant that I was not faffing around with running or swimming then 😅. Anyway which Full Time Pro only clocks +-15 hours per week 🤔

[milky4130]

6 hours ago, Shebeen said:

I would think doing that amount of training anything and not injuring yourself is a recipe for a "fast" ultra run.

3:56 is rapid, it's just running a bunch of back to back 22 min parkruns

 

As mentioned strength training was done religiously 2-3 times a week. So I stayed relatively injury free. More like 20mins with a couple of 22's 😰

[Stretch]

22 minutes ago, milky4130 said:

As mentioned strength training was done religiously 2-3 times a week. So I stayed relatively injury free. More like 20mins with a couple of 22's 😰

those are some impressive splits. Well done

[b-rad]

Congrats to all those who took on Oceans. A cracker of a day out in the Cape. Was a bit worried about the predicted warmth after spending most of the last few months in chilly Europe. In February didn’t train in temps warmer than 4 degrees and almost always a few degrees minus temps real feel. My almost nonexistent hill training is okay. Have realised the last few years of Comrades and Oceans it’s not ultra important (certainly helps though as took some strain in the last few hills this year). Temperatures were quite okay mostly until latter stages when the sun started blasting a bit. 
Didn’t feel quite as comfortable this year and left it a bit squeaky bum on the timing but just snuck in. Had to give it gas in last 10km. It’s very easy to lose time up Constantia and makes it tough going to catch up time.

One bos 💩 this year. Halving last years number 😅 passed a number of runners and heard stories later of many runners having stomach issues. 
For myself I put it down to long travel and not being used to the early start and therefore ablution timings. But for many others I wonder what it was? A bit of a bug floating around? Or too many carbs? Quite a few of the top ladies were having issues. 

The water tables were decent but most definitely they needed more in the last 15km. Every 2km would have been much better. Especially with it being cups one is only really able to get in a few sips anyway. 
Signage was very lacking at expo and at finish area, for tog bags, beer tents, info tent etc. Running Mann touched on it particularly with lack of signage at expo. Clearly there are the wrong people involved in organising. One expects a slick smooth event.

Oceans is an incredible event and has so much potential to be a leader. It’s a superb event to promote to overseas runners. Well worth the trip to SA.  I try promote it as much as possible. There are a few organisational issues that need work. But get it right and it’ll be top class.

A few more weeks and Comrades time. Enjoy the last few weeks of training everyone 😀

Top tip. Always pack your race clothes and shoes in your hand luggage. I always do so. And it paid off. My suitcase didn’t arrive from Europe until Saturday afternoon. 

[IceCreamMan]

On 4/9/2025 at 11:39 AM, milky4130 said:

I even do those when I find myself walking downstairs. As you take one step down pause your foot mid air for a couple of seconds before planting your foot down. People will look at your weirdly but you will build some solid knees in the process.

Started doing this. People looked at me funny at the station yesterday. 😂