Focus more on your bike cadence when you learn how it can influence your run

Running is an aerobic exercise that can help burn calories, build strength, and improve your cardiovascular health. But to become a well-rounded runner you should understand how other strength-building exercises can influence your run. This is especially true for triathletes as the run is the final leg of triathlon. Cycling, the second leg of triathlon, can influence your run and actually make you a better runner. Focus on your bike cadence, the number of pedal revolutions per minute, during training. It’ll positively influence your run by increasing your speed, boosting your endurance, and building your muscle strength. 

You’ll shorten your stride and become a better runner when you improve your bike cadence.

4 ways your bike cadence can make you a better runner

Boost your endurance and stamina

Endurance and stamina are must-haves when training for triathlon, especially if you compete in longer-distance triathlons. Your body and mind must be prepared for what you’re going to ask of it on race day. Add long weekend rides to your training to work on your endurance without the wear and tear of long-distance running. Once you become comfortable with long-distance rides, add brick workouts to the equation. To start, follow a 10:1 brick workout where you ride a 10-mile loop and then run 1 mile when you get back. This tests and builds your stamina while preparing your legs for what they’ll experience on race day.

Reduce your chances of injury

Riding hilly routes might slow your cadence, but they’ll increase your strength.

Biking is a low-impact activity that doesn’t put as much strain on your body as running does. That’s why many runners who aren’t triathletes cross-train with cycling. When cycling, your body is exercising and strengthening muscles you use while swimming and running differently. Injury chances can decrease when you reduce overusing your muscles. Even changing your bike cadence while riding works muscles differently. These 1-hour bike workouts are an excellent addition to your training plan. They’ll allow you to mix up your bike cadence.

Quicker cadence improves your speed

Most triathletes with a running background have a longer stride and slower cadence. A faster cadence on the bike can help you shorten your stride and increase your turnover rate. This could improve your speed and efficiency when running. If you’re tracking this information in real-time, you should ride a route with little to zero traffic. These 3 cyclist-friendly spots in Austin are perfect.

Build quad and glute strength

You can really focus on your bike cadence during a long weekend ride.

Biking and running develop strength in your hamstrings, quads, and glutes. Biking, in particular, will help you increase the strength in those muscles differently than running which will translate to your power output. As you get stronger on the bike, your power output on the bike and the run will increase. Riding a hilly route might slow your cadence due to the climbs, but you’ll use those muscles differently and become stronger. Before you increase the frequency and distance of your rides, make sure you’re well-versed in cycling’s rules of the road.

That’s right, riding your bike can also make you a better and more efficient runner. By improving your bike cadence you can improve your speed, strength, and stamina. Whether it’s a brick workout, hilly route, or long weekend ride, set goals for your cadence. This will give you something to strive for during the ride that’ll influence your run. Don’t forget to adjust your bike cadence goals for different rides and as you get stronger.