tore my meniscus 2 weeks ago . completely understand this video .Take rest and when you feel the pain is like 20% take more rest , try to cycle .I really do miss running :-)
This video comes in the exact right time! I injured my ankle badly the day before my Toronto Waterfront Marathon on Oct 19. So devastated and lacking motivation to do anything during recovery. Glad to know we are kind of in the same boat and I need to do "something" before my fitness completely goes down the gutter!
Great video. I hope you recover quickly. In 2023 I picked up a stress fracture in a marathon block that took me out for 3 months. Convinced my 20 mile each way bike commute helped me get fit again to PR in the marathon twice in 2024
I'm not running right now due to injury and RED-S, but I have been using cycling (spinning on my road bike/trainer nowadays) for the better part of 35+ years as rehab, prehab and maintenance. The Zone 2 benefits are massive.
If you're used to cycling you can really keep fit. Same format as a running week Mon - easy spin Tues - session 1. threshold efforts Wed - easy spin Thurs - session 2. Vo2 efforts Fri -- Rest - swim or row ? Sat - can make tempo / Moderate if good or 2hrs spin. Sun - long ride 3 to 4 hrs, hilly ride.
Agree with everything Stephen. I'd just add that slightly too much work on the bike will generate some fatigue that might actually compromise the return to running. It's been a balancing act for me, but Zwift (and some good tunes in the buds) is a lot of fun and can be a great way to maintain aerobic fitness.
Great timing for this video, I have a lower calf issue for the first time and was out on the bike yesterday to stay out there. Find it tough to maintain even zone 2 on a bike my HR just doesn’t get up there like when I run but you are absolutely right about the psychology made me feel loads better to be out. Hope you are out running again soon!
It is perfectly normal for your heart rate to be lower during cycling than during running. Your maximum heart rate, and consequently your heart rate zones, are usually 5-10 beats per minute lower on the bike. Try your (running) Z2 -10bpm. And try keeping the cadence between 90-100rpm.
i don't know if they have leash laws over there, but it's for everyone's protection. one of my pet peeves (pun intended?). hope the ankle heals up soon, Stephen!
Calf muscle tear 7 days ago running on track 4 mile TH. I was in my better shape before starting the 16 specific Marathon weeks training. I was thinking to smash my 10k PR in a month. Dreams go off. Now thinking of came back to indoor cycling, meditation, staying healthy, and being able to enjoy the Marathon without thinking about a PR. Just trying to enjoy the processes.
Top tip , wear cycling glasses and get a rear red flashing bike light and a front white flashing bike light , also a yellow back pack would be beneficial when your jacket is black and your leggings are gray , coming from a guy who has seen to many bike accidents
hope you get back up. looking forward to a different variety of training videos. on a side note: dog walkers without leashes are dangerous. you can never predict how an animal would react. such an easily avoidable situation (on the dog walkers' part). i always tend to slow down when i feel like something is not in control, like squeezing past by-standers, walkers, etc. it's not worth the risk. sorry to hear about your injury
I broke a toe swimming of all things, over the summer, and have found getting back into a simialr running patern ever since. Where I was running daily, the prospect of doing the same my legs just aren't playing ball and frequently getting DOMs post run. So now I find doubling up my activities (I also enjoy swimming) gets me where I need to be, so I'll run for an hour and then then swim for a similar duration, eg. VO2 max for the run and much more Z1 / 2 for the swim, and find this works both physically and psychologically.
If someone has the time to commit to a long enough cycle each week or every few weeks, there’s massive benefits for running in that. Even if the cycle is at an easy pace for a few hours, the problem is finding the time!
After an ankle injury, I replaced my long runs with brick training sessions (starting with a run, followed by two hours or more of Zone 2 cycling) to reduce the strain on my bones and joints. This approach was so beneficial for my fitness and overall system that I decided to continue this type of training even after recovering fully from the injury.
@@Tovashi I can’t say much about elliptical training since I have no experience with it. What I can say is that cycling has helped me a lot-not only in improving my fitness but also in staying injury-free. Of course, it would be better to complete 100% of my training through running, but there’s no point in that if injuries prevent you from ever making it to the starting line. Runners who want to incorporate cycling into their training just need to keep a few things in mind: 1. Maximum heart rate-and therefore heart rate zones-are usually about 10 beats lower on the bike compared to running. 2. You should aim to maintain a relatively high cadence (90-100 rpm) to stay as close as possible to an ideal running cadence. 3. At first, it might be a bit frustrating because the limiting factor isn’t your fitness but rather the specific leg muscles required for cycling.
I literally did the same thing 3 weeks ago. Was in the fast section of a fartlek and was jumping up from the side of the road to the sidewalk and took a bad step and twisted my ankle bad and got a high ankle sprain.
Trying to work out what’s worse, cycling around the Harbour Estate or running around it with all those bloody potholes everywhere, certainly not an injury free place to do either imho Stephen
Same Same Situation with dogs happened to me where 2 owner doggs appeared 5:30am barely woke up running on a trail and all my attention went to the dogg obsticle and just snaped my ankle on the smallest rock...
I’ve a question with a different slant. Im a cyclist. At a decent standard and I race. had a terrible year this year with below par fitness and have taken up running to get a break. Im running 45-55 miles a week. 8-9hrs. Mostly easy but two speed sessions per week. Any insights on this? Will this help me become a fitter faster cyclist?
Scully is weird to see you clothed like that. I only seen you prepared to run :) and now you look like a tourist haha.I hope for fast recovery on your ankle.Good luck!
I generally find dogs are quite sensible and owners are oblivious. The interactions add the complexity. I particularly fear the unlocked retractable lead that neither dog nor walker considers.
tore my meniscus 2 weeks ago . completely understand this video .Take rest and when you feel the pain is like 20% take more rest , try to cycle .I really do miss running :-)
This video comes in the exact right time! I injured my ankle badly the day before my Toronto Waterfront Marathon on Oct 19. So devastated and lacking motivation to do anything during recovery. Glad to know we are kind of in the same boat and I need to do "something" before my fitness completely goes down the gutter!
Hope you have a speedy recovery! I'm from GTA as well
Great video. I hope you recover quickly. In 2023 I picked up a stress fracture in a marathon block that took me out for 3 months. Convinced my 20 mile each way bike commute helped me get fit again to PR in the marathon twice in 2024
Best wishes for the recovery, cycling has helped the head space no end.... especially when i get out to discover new environments. Great vido.
Broke my ankle last summer… good luck with the recovery 🙏
I'm not running right now due to injury and RED-S, but I have been using cycling (spinning on my road bike/trainer nowadays) for the better part of 35+ years as rehab, prehab and maintenance. The Zone 2 benefits are massive.
Love it, Scully. I've thrown myself over a dog in the park before, too. What a bummer. Hope you recover quick and stay in high spirits.
Glad to see you seem to be in good spirits despite the injury.
If you're used to cycling you can really keep fit. Same format as a running week
Mon - easy spin
Tues - session 1. threshold efforts
Wed - easy spin
Thurs - session 2. Vo2 efforts
Fri -- Rest - swim or row ?
Sat - can make tempo / Moderate if good or 2hrs spin.
Sun - long ride 3 to 4 hrs, hilly ride.
Before you know it, you will be entering a triathlon 😂
Agree with everything Stephen. I'd just add that slightly too much work on the bike will generate some fatigue that might actually compromise the return to running. It's been a balancing act for me, but Zwift (and some good tunes in the buds) is a lot of fun and can be a great way to maintain aerobic fitness.
Great timing for this video, I have a lower calf issue for the first time and was out on the bike yesterday to stay out there. Find it tough to maintain even zone 2 on a bike my HR just doesn’t get up there like when I run but you are absolutely right about the psychology made me feel loads better to be out. Hope you are out running again soon!
It is perfectly normal for your heart rate to be lower during cycling than during running. Your maximum heart rate, and consequently your heart rate zones, are usually 5-10 beats per minute lower on the bike.
Try your (running) Z2 -10bpm.
And try keeping the cadence between 90-100rpm.
I love your videos man. Keep it up!
i don't know if they have leash laws over there, but it's for everyone's protection. one of my pet peeves (pun intended?).
hope the ankle heals up soon, Stephen!
Thank you so much !
Calf muscle tear 7 days ago running on track 4 mile TH. I was in my better shape before starting the 16 specific Marathon weeks training. I was thinking to smash my 10k PR in a month. Dreams go off. Now thinking of came back to indoor cycling, meditation, staying healthy, and being able to enjoy the Marathon without thinking about a PR. Just trying to enjoy the processes.
Top tip , wear cycling glasses and get a rear red flashing bike light and a front white flashing bike light , also a yellow back pack would be beneficial when your jacket is black and your leggings are gray , coming from a guy who has seen to many bike accidents
hope you get back up. looking forward to a different variety of training videos.
on a side note: dog walkers without leashes are dangerous. you can never predict how an animal would react. such an easily avoidable situation (on the dog walkers' part). i always tend to slow down when i feel like something is not in control, like squeezing past by-standers, walkers, etc. it's not worth the risk. sorry to hear about your injury
Hey Stephen! Have a good day
I broke a toe swimming of all things, over the summer, and have found getting back into a simialr running patern ever since. Where I was running daily, the prospect of doing the same my legs just aren't playing ball and frequently getting DOMs post run. So now I find doubling up my activities (I also enjoy swimming) gets me where I need to be, so I'll run for an hour and then then swim for a similar duration, eg. VO2 max for the run and much more Z1 / 2 for the swim, and find this works both physically and psychologically.
If someone has the time to commit to a long enough cycle each week or every few weeks, there’s massive benefits for running in that. Even if the cycle is at an easy pace for a few hours, the problem is finding the time!
After an ankle injury, I replaced my long runs with brick training sessions (starting with a run, followed by two hours or more of Zone 2 cycling) to reduce the strain on my bones and joints. This approach was so beneficial for my fitness and overall system that I decided to continue this type of training even after recovering fully from the injury.
Does cycling have a good carryover to running, or is the elliptical better?
@@Tovashi I can’t say much about elliptical training since I have no experience with it.
What I can say is that cycling has helped me a lot-not only in improving my fitness but also in staying injury-free. Of course, it would be better to complete 100% of my training through running, but there’s no point in that if injuries prevent you from ever making it to the starting line.
Runners who want to incorporate cycling into their training just need to keep a few things in mind:
1. Maximum heart rate-and therefore heart rate zones-are usually about 10 beats lower on the bike compared to running.
2. You should aim to maintain a relatively high cadence (90-100 rpm) to stay as close as possible to an ideal running cadence.
3. At first, it might be a bit frustrating because the limiting factor isn’t your fitness but rather the specific leg muscles required for cycling.
I literally did the same thing 3 weeks ago. Was in the fast section of a fartlek and was jumping up from the side of the road to the sidewalk and took a bad step and twisted my ankle bad and got a high ankle sprain.
Trying to work out what’s worse, cycling around the Harbour Estate or running around it with all those bloody potholes everywhere, certainly not an injury free place to do either imho Stephen
Same Same Situation with dogs happened to me where 2 owner doggs appeared 5:30am barely woke up running on a trail and all my attention went to the dogg obsticle and just snaped my ankle on the smallest rock...
I’ve a question with a different slant. Im a cyclist. At a decent standard and I race. had a terrible year this year with below par fitness and have taken up running to get a break. Im running 45-55 miles a week. 8-9hrs. Mostly easy but two speed sessions per week. Any insights on this? Will this help me become a fitter faster cyclist?
I'm 10 weeks into a femoral neck stressie. Been biking and swimming like mad everyday
I rolled my ankle last year on a magnolia pod, then a few weeks later rolled the same ankle dodging a spider web. Real epic manly stuff
Scully is weird to see you clothed like that. I only seen you prepared to run :) and now you look like a tourist haha.I hope for fast recovery on your ankle.Good luck!
The pants you ride with here. Which model is it?
I generally find dogs are quite sensible and owners are oblivious. The interactions add the complexity. I particularly fear the unlocked retractable lead that neither dog nor walker considers.
Hi Stephen, I just bought master classes. how to get free 10k plan?
With a helmet on, you look like Zidane mate
Don't get why owners call their dogs when a runner is passing. If they would let them be we would all pass no problem. 🙈