Introduction
When preparing for a trail or ultra-trail race, running is obviously central. But to progress effectively while avoiding injuries, cross-training , especially with cycling , can become a secret weapon. We'll explain everything!
The fundamental differences between trail running and cycling
Cycling: a sport worn
Cycling is a low-impact sport, based primarily on concentric contractions. It strongly engages the cardiovascular system and legs, but without repeated impacts , making it an excellent low-impact endurance activity.
Trail running: a traumatic sport
Trail running combines concentric and eccentric muscle contractions (especially downhill), inducing significant stress on the joints and muscles. It also puts considerable strain on the digestive system, particularly over long distances.
The benefits of cycling for trail runners
Accumulating volume without trauma
Cycling allows you to increase your training load (duration, intensity) without risking injury. It's ideal for building a solid endurance base .
Diversify muscle stimulation
Cycling perfectly complements running by working on strength and power , especially if you use hills for "hill reps" type exercises on a bike.
Working on cardio in a different way
The heart does not differentiate between running and cycling: well-structured cycling sessions also improve aerobic capacities useful in trail running.
Limit the monotony of training
Changing activities prevents boredom, especially during periods of high workload or recovery from injury.
Active recovery & intelligent pre-fatigue
Cycling can be used to activate without fatigue , or to create pre-fatigue before a trail run, to simulate the final hours of an ultra.
How to integrate cycling into trail running training?
1 to 3 sessions per week depending on the period.
Mostly at low intensity (basic endurance).
In addition to specific trail running sessions , which remain a priority (2 to 3 per week).
Concrete examples of effective combinations
Cycling followed by trail running :
3 hours of endurance cycling + 10 km trail run at race pace
Double day session :
2 hours of cycling in the morning + VMA trail running session in the evening
Mixed block :
3-4 hours of easy cycling on the first day
Followed by 2 more specific trail days
In summary
Cross-training combining cycling and trail running, when properly integrated, allows you to:
- Reduce injuries
- Improve your endurance
- Stimulating the body differently
- Keep the enjoyment of training
Thank you to @quentinfailutti, specialist massage therapist, coach and trainer, for his valuable advice during his conference at our pop-up shop in Annecy.
