Bike vs. Running

LazyByNature · 09-29-2003, 07:03 AM

I absolutely HATE running. However, I am trying to get a job (long-shot) where I need to pass a PT test which includes a 2 mile timed run. Since I hate running and its starting to get cold here (under 50 degrees this morning when I worked out) I've started biking for 30 minutes on M-W-F. Right now I manage 9 miles just under 30 minutes. I work chest & triceps on Tuesday, back & biceps on Thursday, abs on M-W-F, and some leg work after the bike.

The question is, are the same muscles used by both running and biking and will the biking prepare me for running ?

Thx

Burner02 · 09-29-2003, 07:08 AM

hey-
Your vascular endurance will increase with the bike riding, but I would also throw some running in there as well. Just to get used to running.
Also, I didn't see any shoulder workouts mentioned in your program..and I would also do your legs before your cardio...
JMO

whereabouts in Ga. Are you? I used to live in Smyrna a LONG time ago..

**dg806** · 09-29-2003, 07:08 AM

9 miles in under 30 min?? I doubt that. You're on record pace. A 6-7 min. mile is great!

LazyByNature · 09-29-2003, 07:17 AM

Burner, I think you asked me that a couple of months ago. I'm in Powder Springs. Its just west of Atlanta and South-West of Smyrna.

I don't do shoulders. Had surgery on my right should last December and that is my good shoulder. I also restricts me with a lot of upper body exercises that I used to do.

9 miles on the bike in 30 minutes, about 18 miles per hour. Running would probably be more like 9 miles in 9 days. What I need is 2 miles in 14 minutes. Not too difficult unless I cramped up.

**dg806** · 09-29-2003, 07:24 AM

My bad!

Burner02 · 09-29-2003, 07:26 AM

gotcha.
I would throw some runing in ther ethough. Get your legs used to it, find a pace, etc.
14 minutes? 7 minute miles? Yeah...definately try running it to see where you are.

ponyboy · 09-29-2003, 09:01 AM

With any type of endurance exercise, you need to train with the principle of specificity in mind. Therefore, to be able to run faster, you need to run. Biking will help increase your oxygen capacity, but unless your muscles are trained specifically for running, you won't improve your run time. Emphasize running in your program.

7 minute miles is a reasonable goal, depending on where you are starting from. How fast can you run 2 miles now?

**I Are Baboon** · 09-29-2003, 09:11 AM

Quote:

Originally posted by ponyboy
With any type of endurance exercise, you need to train with the principle of specificity in mind. Therefore, to be able to run faster, you need to run. Biking will help increase your oxygen capacity, but unless your muscles are trained specifically for running, you won't improve your run time. Emphasize running in your program.

Cycling will not make you a faster runner.

Leethal · 09-29-2003, 01:48 PM

I can average over 20 mph for about three hours but can barely run 2 miles. They have absolutely nothing in common, I have to stop running because of way to tight of achilles and pain in joints.

BabsieGirl · 09-29-2003, 03:22 PM

why do you need to run 2 miles for pt test? What's the purpose? I'm not trying to be a smart butt, just curious.

LazyByNature · 09-30-2003, 07:10 AM

I am trying to get into the FBI. The initial test before training requires 1.5 miles in less than 11:30. During training the PT test consists of pull-ups, pushups, situps, shuttle run, and a 2 mile run. You get points for each part with a 1 point minimum required for each part and a 15 point total minimum score.

Like I said above, its a long shot but its a dream and I'd like to do something important with my life. Besides taking care of my family, of course.

Burner02 · 09-30-2003, 07:21 AM

"hello, Clarece."

Good luck, bro-
I was thinking cop tryout.
Wel, me being great at stating the obvios, I'd say train for ore than the minimum. I'd train for three miles, do pushups, the sit ups and shuttle run.
Sounds like interval training.
You know what that is, right? Do you have a track nearby? (school)
Or use markers along the road; mail boxes, light poles, etc.

ponyboy · 09-30-2003, 09:21 AM

My advice about the run is train specifically for that distance. When I was going through police testing we also had to do the 1.5 mile run. I trained 3 times per week increasing my running speed each time rather than distance. Basically for that 1.5 miles you are RUNNING, not jogging. Speed is the most important factor. I did mine in 10:07 after training this way for eight weeks.

LazyByNature · 09-30-2003, 10:27 AM

Thanks for all the info and feedback.

At this point I am trying to increase my endurance and cardiovascular health. I'm trying to put off running as long as possible since I may never get the chance to take the test. Plus, if I get in I'll have at least 2 months to get ready.

Burner02 · 09-30-2003, 10:33 AM

if you can't run..two months goes by pretty quickly, bro-
start something....

LazyByNature · 10-07-2003, 07:55 AM

Ok. I ran (attemped anyway) 1.5 miles today and I've got a long way to go. I wouldn't post my time out of shame and I'm sure that I will be in a great deal of pain tomorrow. Hey ponyboy, 1.5 in 10 minutes!!! That kicks ass.

My plan now is to run 2 miles twice a week (Monday & Thursday) and another run on the weekend. Other than stretching, are there any exercises that will help prevent injury to my legs, specifically shins, calfs, and hamstrings?

Thanks

Leethal · 10-07-2003, 08:05 AM

I would definitely start out running at a good track- say at like a high school that has the rubberized surface it will make a huge difference on the impact.

ponyboy · 10-07-2003, 08:25 AM

Make sure that your shoes are designed specifically for running...not cross trainers. You may have to invest in a new pair if yours are more than about 6 months old as well. This will help greatly with injury prevention because at least you'll have a new shoe that will support you properly...try to buy them from a proper running store as well if possible.

LazyByNature · 10-07-2003, 08:59 AM

I went out and bought Nike running shoes on last Wednesday. So I've got the shoes covered.

One of the perks of working at a University is that I get to workout at the student PE center and run on the varsity track. Today was the first time I ran on it and it seems to be very good. Once it gets too cold, there is a smaller indoor track, but I haven't checked it out yet.

Burner02 · 10-08-2003, 07:28 AM

Quote:

Originally posted by LazyByNature
Ok. I ran (attemped anyway) 1.5 miles today and I've got a long way to go.

hey! Keep it up!
When I was a lot more avid about running..Itoo had problems with running 1.5 miles. I had to stop a nd walk a few times.
I just kept at it, and everytime I went out, I had to stop less often and went a little farther. My times improved as well. So, keep goin!

Saber · 01-02-2004, 11:29 PM

Ok, I have been a police officer for 4 years now so I am going to be straight and to the point. I hate to run, hate it! Now biking, that is another story, but this is a run thread and you want to be a fed so you have to pass the entry agility test. Look on the bright side, the physical agility test is a piece of cake when compared to the damn written test. That son of a bitch is like the MCAT on creatine.

First off change your whole attitude. It’s not a matter of I want to pass the run, it’s a matter of “I am going to pass the run; I just want to beat everyone else’s time.” The whole academy is going to be a mind game. It’s kind of like boot camp, grade school and a trip to the shrink’s office all rolled into one.

Like I said, I am not a runner so I can’t really give you much advice on that other than to start and don’t stop till you’re done. What I can give you is that I hate to run so I do it. I am not the best at it but I make myself do what I need to do. In the beginning I made myself pass the entry. While in the academy I made myself pass the exit. Now I run enough to keep myself in enough cardio shape so I can chase down some shit head while wearing 30 pounds of gear. Oh and I am 10 for 10 on foot pursuits. The guys at work call me Forest Gump.

It won’t be that bad. I did 10 something on the entry and 9 something on the exit. 11:30 is not that fast of a pace.

Oh, and if ya want to do real police work, be a city cop. State and Federal just come in and take the credit for stuff. *wink*

If you don’t make it, try again. I have seen guys take several attempts to get on agencies. It is a long and difficult process. The written and physical is just the beginning.

*** Special Note***

When I refer to “guys” it is in no way a prejudice remake towards women in law enforcement. Just the way I talk. I dig chicks with guns.

spartan · 01-03-2004, 09:23 AM

LazyByNature lets cut the shyte. I'm a paratrooper who is forced to run between 35 and 60kms a week. I hate running as well but it is very important. For special forces application we have a PT test that is very similair to the one that you must complete. In order to achieve 100% in the run portion you must complete 1.7 miles in less than 8:30. My personal best time in this run has been 8:23 and I'll tell you this is an all out sprint for this distance. The best way that I found to train was to head to a local track, I'm Canadian by the way and right now it's -27 so suck it up being cold and carry on. Anyway the distance around the track is 40Meters always, train farther than the actual run. Figure out an extra 200 meters to your run. Warm up properly and start on the track. Complete your first lap at a very brisk pace then sprint the next lap, continue in this fashion for 3-4weeks depending on how you recover, running every 2nd day. At week 3-4 depending on your progress ,practice sprinting 2 laps followed by 2 laps at a brisk pace ,continue untill time for your test this will build you the v02 needed to blow the test out of the water. Hope this helps. SPARTAN

**Prince** · 01-03-2004, 10:00 AM

Quote:

Originally posted by ponyboy
With any type of endurance exercise, you need to train with the principle of specificity in mind.

agreed.

Chris52686 · 01-03-2004, 08:03 PM

I am both a biker and a runner, and know from experience that biking does help youre running a lot. But try running on the track, just run as much as you can. Go every other day or so, and you'll be at your goal within a month

09-29-2003, 07:03 AM	#1
LazyByNature genetically predetermined Join Date: Jun 2003 Posts: 192 Photos: 3	Bike vs. Running BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I absolutely HATE running. However, I am trying to get a job (long-shot) where I need to pass a PT test which includes a 2 mile timed run. Since I hate running and its starting to get cold here (under 50 degrees this morning when I worked out) I've started biking for 30 minutes on M-W-F. Right now I manage 9 miles just under 30 minutes. I work chest & triceps on Tuesday, back & biceps on Thursday, abs on M-W-F, and some leg work after the bike. The question is, are the same muscles used by both running and biking and will the biking prepare me for running ? Thx

09-29-2003, 07:08 AM	#2
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	hey- Your vascular endurance will increase with the bike riding, but I would also throw some running in there as well. Just to get used to running. Also, I didn't see any shoulder workouts mentioned in your program..and I would also do your legs before your cardio... JMO whereabouts in Ga. Are you? I used to live in Smyrna a LONG time ago..
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-29-2003, 07:08 AM	#3
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 16,859	9 miles in under 30 min?? I doubt that. You're on record pace. A 6-7 min. mile is great!
	"So as we set out this year to defeat the divisive forces that would take our freedom away, I want to say those words again for everyone within the sound of my voice to hear and to heed, and especially for you, Mr. Gore. From my cold dead hands!" "I now begin the journey that will lead me into the sunset of my life. I know that for America there will always be a bright dawn ahead." Nov. 5, 1994 - Ronald Reagan

09-29-2003, 07:24 AM	#5
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 16,859	My bad!
	"So as we set out this year to defeat the divisive forces that would take our freedom away, I want to say those words again for everyone within the sound of my voice to hear and to heed, and especially for you, Mr. Gore. From my cold dead hands!" "I now begin the journey that will lead me into the sunset of my life. I know that for America there will always be a bright dawn ahead." Nov. 5, 1994 - Ronald Reagan

09-29-2003, 07:26 AM	#6
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	gotcha. I would throw some runing in ther ethough. Get your legs used to it, find a pace, etc. 14 minutes? 7 minute miles? Yeah...definately try running it to see where you are.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-29-2003, 07:17 AM	#4
LazyByNature genetically predetermined Join Date: Jun 2003 Posts: 192 Photos: 3	Burner, I think you asked me that a couple of months ago. I'm in Powder Springs. Its just west of Atlanta and South-West of Smyrna. I don't do shoulders. Had surgery on my right should last December and that is my good shoulder. I also restricts me with a lot of upper body exercises that I used to do. 9 miles on the bike in 30 minutes, about 18 miles per hour. Running would probably be more like 9 miles in 9 days. What I need is 2 miles in 14 minutes. Not too difficult unless I cramped up.

09-29-2003, 09:01 AM	#7
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	With any type of endurance exercise, you need to train with the principle of specificity in mind. Therefore, to be able to run faster, you need to run. Biking will help increase your oxygen capacity, but unless your muscles are trained specifically for running, you won't improve your run time. Emphasize running in your program. 7 minute miles is a reasonable goal, depending on where you are starting from. How fast can you run 2 miles now?
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

09-29-2003, 01:48 PM	#9
Leethal Registered User Join Date: Sep 2002 Location: US Posts: 28	I can attest to that I can average over 20 mph for about three hours but can barely run 2 miles. They have absolutely nothing in common, I have to stop running because of way to tight of achilles and pain in joints.

09-29-2003, 03:22 PM	#10
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	why do you need to run 2 miles for pt test? What's the purpose? I'm not trying to be a smart butt, just curious.
	Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

09-30-2003, 07:10 AM	#11
LazyByNature genetically predetermined Join Date: Jun 2003 Posts: 192 Photos: 3	I am trying to get into the FBI. The initial test before training requires 1.5 miles in less than 11:30. During training the PT test consists of pull-ups, pushups, situps, shuttle run, and a 2 mile run. You get points for each part with a 1 point minimum required for each part and a 15 point total minimum score. Like I said above, its a long shot but its a dream and I'd like to do something important with my life. Besides taking care of my family, of course.

09-30-2003, 07:21 AM	#12
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	"hello, Clarece." Good luck, bro- I was thinking cop tryout. Wel, me being great at stating the obvios, I'd say train for ore than the minimum. I'd train for three miles, do pushups, the sit ups and shuttle run. Sounds like interval training. You know what that is, right? Do you have a track nearby? (school) Or use markers along the road; mail boxes, light poles, etc.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-30-2003, 09:21 AM	#13
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	My advice about the run is train specifically for that distance. When I was going through police testing we also had to do the 1.5 mile run. I trained 3 times per week increasing my running speed each time rather than distance. Basically for that 1.5 miles you are RUNNING, not jogging. Speed is the most important factor. I did mine in 10:07 after training this way for eight weeks.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

09-30-2003, 10:27 AM	#14
LazyByNature genetically predetermined Join Date: Jun 2003 Posts: 192 Photos: 3	Thanks for all the info and feedback. At this point I am trying to increase my endurance and cardiovascular health. I'm trying to put off running as long as possible since I may never get the chance to take the test. Plus, if I get in I'll have at least 2 months to get ready.

09-30-2003, 10:33 AM	#15
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,285	if you can't run..two months goes by pretty quickly, bro- start something....
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-07-2003, 07:55 AM	#16
LazyByNature genetically predetermined Join Date: Jun 2003 Posts: 192 Photos: 3	Ok. I ran (attemped anyway) 1.5 miles today and I've got a long way to go. I wouldn't post my time out of shame and I'm sure that I will be in a great deal of pain tomorrow. Hey ponyboy, 1.5 in 10 minutes!!! That kicks ass. My plan now is to run 2 miles twice a week (Monday & Thursday) and another run on the weekend. Other than stretching, are there any exercises that will help prevent injury to my legs, specifically shins, calfs, and hamstrings? Thanks

10-07-2003, 08:05 AM	#17
Leethal Registered User Join Date: Sep 2002 Location: US Posts: 28	my .02 I would definitely start out running at a good track- say at like a high school that has the rubberized surface it will make a huge difference on the impact. Last edited by Leethal : 10-07-2003 at 08:41 AM.

10-07-2003, 08:25 AM	#18
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Make sure that your shoes are designed specifically for running...not cross trainers. You may have to invest in a new pair if yours are more than about 6 months old as well. This will help greatly with injury prevention because at least you'll have a new shoe that will support you properly...try to buy them from a proper running store as well if possible.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

10-07-2003, 08:59 AM	#19
LazyByNature genetically predetermined Join Date: Jun 2003 Posts: 192 Photos: 3	I went out and bought Nike running shoes on last Wednesday. So I've got the shoes covered. One of the perks of working at a University is that I get to workout at the student PE center and run on the varsity track. Today was the first time I ran on it and it seems to be very good. Once it gets too cold, there is a smaller indoor track, but I haven't checked it out yet.

01-02-2004, 11:29 PM	#21
Saber Member Elite Member Join Date: Oct 2003 Location: Maysville, KY Posts: 35 Photos: 6	Ok, I have been a police officer for 4 years now so I am going to be straight and to the point. I hate to run, hate it! Now biking, that is another story, but this is a run thread and you want to be a fed so you have to pass the entry agility test. Look on the bright side, the physical agility test is a piece of cake when compared to the damn written test. That son of a bitch is like the MCAT on creatine. First off change your whole attitude. It’s not a matter of I want to pass the run, it’s a matter of “I am going to pass the run; I just want to beat everyone else’s time.” The whole academy is going to be a mind game. It’s kind of like boot camp, grade school and a trip to the shrink’s office all rolled into one. Like I said, I am not a runner so I can’t really give you much advice on that other than to start and don’t stop till you’re done. What I can give you is that I hate to run so I do it. I am not the best at it but I make myself do what I need to do. In the beginning I made myself pass the entry. While in the academy I made myself pass the exit. Now I run enough to keep myself in enough cardio shape so I can chase down some shit head while wearing 30 pounds of gear. Oh and I am 10 for 10 on foot pursuits. The guys at work call me Forest Gump. It won’t be that bad. I did 10 something on the entry and 9 something on the exit. 11:30 is not that fast of a pace. Oh, and if ya want to do real police work, be a city cop. State and Federal just come in and take the credit for stuff. wink If you don’t make it, try again. I have seen guys take several attempts to get on agencies. It is a long and difficult process. The written and physical is just the beginning. * Special Note* When I refer to “guys” it is in no way a prejudice remake towards women in law enforcement. Just the way I talk. I dig chicks with guns.
	If it is lost he finds it If it is in his way he moves it If it is sunk he brings it up And with any luck he will die 100 feet below the surface of the waves, because that is the closest he will ever become to being a hero. ~ Master Cheif Sunday

01-03-2004, 09:23 AM	#22
spartan Registered User Join Date: Oct 2003 Location: In training Posts: 172 Photos: 1	LazyByNature lets cut the shyte. I'm a paratrooper who is forced to run between 35 and 60kms a week. I hate running as well but it is very important. For special forces application we have a PT test that is very similair to the one that you must complete. In order to achieve 100% in the run portion you must complete 1.7 miles in less than 8:30. My personal best time in this run has been 8:23 and I'll tell you this is an all out sprint for this distance. The best way that I found to train was to head to a local track, I'm Canadian by the way and right now it's -27 so suck it up being cold and carry on. Anyway the distance around the track is 40Meters always, train farther than the actual run. Figure out an extra 200 meters to your run. Warm up properly and start on the track. Complete your first lap at a very brisk pace then sprint the next lap, continue in this fashion for 3-4weeks depending on how you recover, running every 2nd day. At week 3-4 depending on your progress ,practice sprinting 2 laps followed by 2 laps at a brisk pace ,continue untill time for your test this will build you the v02 needed to blow the test out of the water. Hope this helps. SPARTAN
	Hell Week is only 6 months away.

01-03-2004, 08:03 PM	#24
Chris52686 Registered User Join Date: Jun 2003 Location: Charlotte,NC Posts: 91	I am both a biker and a runner, and know from experience that biking does help youre running a lot. But try running on the track, just run as much as you can. Go every other day or so, and you'll be at your goal within a month
	Stats Age-18 Weight-195 Bench-290 Squat-335 Power Clean-225 Deadlift-405

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode