Miles:
12157 total / 1791 in 2014
Goal:

Work hard and continue to improve.

Austin Culver so, this has been bug...

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So, this has been bugging me. I know it's a little early to plan off season training, but my off season training idea is to run 6 days a week(Mon-Sat) in the mornings building up to about 60-65 mpw the first 5-7 weeks back then holding that the rest of the winter. In addition to that, I'll also lift weights twice a week. Now my question is this, what if I tried to get some extra work in in addition to that? What if I decided to ride the stationary bike/trainer for 2-3 hours a day 4-5 days a week? What if after the weight lifting workouts, I hopped in the pool and tried to teach myself how to swim so I can use that as a type of cross training? What do you guys think? I'm just wondering because I have a poster of Lukas Verzbicas in my room, and whenever I see it I feel like I should cross train. So, should I just do running and lifting, or should I also add biking and swimming too?

  • John K.
    John K.

    You should try cycling too. great cardio without the impact of running. I do about 40-50 mpw running and 60 -150 mpw riding and hit the gym 5 days a week.

    I try to run every other day. it lessens the chance of over use injury. and lets face it, cycling is fun.

    The gym sessions are broken up into one day of
    chest and tris
    core
    arms and back
    core / abs concentrated
    cross fit day

    balance is key

    almost 2 years ago Like1 person

  • John K.
    John K.

    Never raced but sure enjoy the training. just dont like racing. I compete enough in my career and prefer to get away from it on my off time.

    almost 2 years ago Like

  • Austin C.
    Austin C.

    Thanks for the input John. But I have to run 6 days a week, and I never get injured, so that's not a concern. I just think it'd be great to improve my aerobic fitness. And if I can actually learn how to swim, I will do tons of that because its more aerobic than running and cycling. As for lifting, I might just combine upper and lower body. The lower body is to improve my speed, and the upper body is mostly just for looks and because I'm super weak lol.

    almost 2 years ago Like

  • Austin C.
    Austin C.

    I lifted a bit this summer focusing on lower body, and it helped my speed tons so I know the lifts work.

    almost 2 years ago Like

  • Austin C.
    Austin C.

    But do you think that 60 mpw running, twice a week lifting, and 2-3 hours of biking 4-5 days a week on the trainer at 20+ mph(200-250 mpw biking) is good, or would I break down? I mean, if I can handle that and absorb the training I'd be in phenomenal shape, but do you think I could handle it and do you think it translates well to track season? I've heard biking helps speed development, what are your thoughts on this? And also, how beneficial is biking in addition to running(not just as a supplement)?

    almost 2 years ago Like

  • Mike D.
    Mike D.

    Whoa Nellie. I think you are being too ambitious. If you are going to bike you should reduce your running. Maybe run 5 days/week and ride or swim two days/week. The main idea of cross-training is to do it on days that you do not run.

    almost 2 years ago Like

  • John K.
    John K.

    From a pure aerobic fitness point of view I would thing running that number of miles is not beneficial. You can probably gain and hold the same level of fitness at 40 mpw. You will have to find the right blend intensities. And cycling can be VERY AEROBIC if you really channel it. Zone 4 on a bike is very difficult to maintain for ever a few minutes.

    almost 2 years ago Like

  • John K.
    John K.

    ... But I can that running for quite a while.

    You younger guys' bodies can take a beating without getting hurt but that isn't required to get fast. And you already are quite quick.

    As for weights I tend to lift a lot but have different goal (not look like a runner per instructions from my wife). And is is excellent zone two work than builds an issue injury resistant body.

    What's your goal. 1:20 1/2 Mary? 50 miler? Iron Man?

    almost 2 years ago Like

  • John K.
    John K.

    The goal dictates the plan.

    Love your ambition!

    almost 2 years ago Like

  • Jeffery A.
    Jeffery A.

    With the exception of weight lifting, I wouldnt do more than two workouts a day, and with running every day that means you have to pick between biking and swimming. You could probably 2-3 sessions of each during the week though. You could also have a three day rotation of bike, swim, weights, repeat (in whatever order you want) and only work out two of each.

    almost 2 years ago Like

  • Jeffery A.
    Jeffery A.

    I think that would maximize training and recovery until you felt it was not enough midseason and then you can reassess your goals from there.

    almost 2 years ago Like

  • John K.
    John K.

    Jeffery speaks TRUTH!

    almost 2 years ago Like

  • Austin C.
    Austin C.

    Ok. So, just play it safe and run and lift and nothing else? I basically did that this summer. I'm just wondering if adding biking would get me an extra advantage. And John, I'd be training for track so 1500m and 3k with a focus on the 3k. 60 mpw works well for me running wise. And the lifting is focused on improving top end speed and stride efficiency, and I have lifts that did wonders for that this summer.

    almost 2 years ago Like