Ask the Experts: Long Runs After Long Rides, by Jeff Vicario
Wednesday, February 24, 2010 at 1:57PM 
Question: I have a question related to scheduling my longest run. My legs often feel tired on my Sunday long runs following my Saturday long rides, I keep telling myself that my legs are going to be tired during my race so I should train them this way. Do you have any thoughts on this?
Answer: You are making a crucial mistake by running your longest of the week the day after your long ride. This (long run) should be done when your legs are at their freshest time in the week, not the day after a long bike ride. This will not prepare you for what you will experience in the race.
“Chronic fatigue,” the kind you have the day after a long ride, is not the same as “acute fatigue,” the kind you have immediately after a long ride. Running long with chronic fatigue is a good way to become injured. If the weekends are the only time to get that long ride and run in then make Saturday your long run and Sunday your long ride. Your fitness will progress faster and you’ll avoid common breakdowns.
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About the author: Jeff Vicario, an Elite TrainingBible and USAT Coach, can be contacted for further information at jvicario@TrainingBible.com.
Reader Comments (4)
Right on, Jeff!
I personally do my long runs during the week.
When possible, Hypercat athletes also do the same. Of course when scheduling allow only for the weekend option, I like to see athletes run long on Saturday and ride long on Sunday.
:) Rachel
Hi Jeff,
I understand and totally agree that the long run and bike should be split up. Mostly due to avoiding overuse injuries and having better training results due to rest and recovery. My question I challenge you with is: Knowing the definition of chronic fatigue vs. acute fatigue, what is the differences in chronic fatigue from a 2.25 to 2.5 hrs run and a 4 to 5 hour bike?? Does chronic fatigue injuries not occur in a 2.5 hours run so that when you do a 4 hour bike the next day that injury will not occur?? From studies that I have researched in the American Exercise Physiology Association Journals, studies have shown that injuries manifest themselves in other activities of exercise. Example: After an athlete performed a 1 hour cross country ski an overuse injury of the calf menifested itself during a bike ride the next day. Several studies have shown the same type of results. My challenge is: There is no difference in chances of chronic fatigue injuries from running first vs. biking first. If the stance is that running is more demanding on the body; I would challenge that it would depend on the athletes strengths and weaknesses and prior athletic history. Some athletes are stonger runners than bikers, thus making the bike a harder effort event and thus more physically taxing and demanding. Thus, biking on Saturday would be a better training plan then running on Saturday and leaving the more taxing event for Sunday. I would caution advise that is this general and leaving so much assumption into saying that all athletes are better bikers than runners. Please reply with evidence that is supported with research articles and studies performed by repected researchers and experts.
Thanks,
Jon
I don't prescribe back to back long rides/long runs very often, but I do find that they do mimic the experience that the athlete will have to manage the fatigue off the bike in a race.
I've also found that as long as the rider doesn't trash their legs on the long ride, and is smart with the nutrition, that the run the following day generally will be easier than most people think. They have the 'I don't feel like running, I'm tired' goes through their head, but after the first mile the legs find their rhythm.
I find that this gives the athlete valuable mental strength, and once they realize that it's not that hard, it's going to be much easier for them come race day.
Again - it's not something I do often (maybe 1x a month), but it has worked well.
I have a question, i just started the training program and i would like to know about a meal plan because i just want to eat anything. This is my first run.