For many people, a new year brings a fresh start—a chance to set goals and identify strategies to achieve them. Often New Year’s resolutions focus on health or fitness, with millions turning to training programs such as Sofa to 5K Jumpstart their fitness journey. But running isn’t for everyone. The weight-bearing nature of running can place a significant strain on the body, and the repetitive nature of the movement can make it difficult to stay motivated.
Thankfully, there are other options. Just as a bike can replace walking 10,000 steps a day, it can also be used to prepare for your first endurance race.
But what is the cycling version of the 5km running challenge? According to experts, if you’re a complete beginner, this is the equivalent of putting your name on a 40-kilometer (25-mile) bike ride.
“I think 30-50 kilometers is a really good benchmark,” says Serena Bishop-Gordon, a professional gravel racer, coach and owner of Special Blend Gravel. “Distance and duration [may] Depending on the type of cycling activity you’re doing, this is very different from running. “
If 40 kilometers (25 miles) seems like a long time, there’s a reason for that.
“I feel like the barrier to becoming a runner — someone who can run 5K-10K at a steady pace without stopping and not feeling like they’re going to die — is that it requires more effort than getting to a similar level on the bike,” Chico State said Gary Towne, head coach of the cross country running program.
Towne, a former elite runner with a 5K personal best of 15 minutes and 20 seconds, knows the highs and lows of training. In 2018, he was hit by a truck while biking in Northern California and fractured his pelvis, ending his running career.
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“I can honestly say that running a 3 mile at 9 minute pace is one of the hardest things I’ve done in years…getting to a level where you can comfortably run a 5k takes time, patience and a certain pain threshold – In my opinion, this is more important than riding a bike.”
Cycling 40 kilometers will definitely take longer than running 5 kilometers. If a person averages 20 kilometers per hour, they should plan to cycle for 2 hours instead of running 5 kilometers which takes 30-45 minutes. However, cycling is easier on the body. Cycling is a non-weight-bearing activity, which means it does not fatigue your muscles or body pressure on joints Just like running. This allows cyclists to ride farther and farther without experiencing the same level of fatigue.
Tang recognized the benefits of cycling for endurance athletes and often incorporated spinning into athletes’ training plans. “I can more or less do the math. [5 kilometres] Decent effort on the bike equals [1 kilometre] Running. Athletes don’t like to hear this because they need to spend more time on the bike than running [5 kilometres]. Of course, based on my training recommendations, a 40k equates to a little over 3.1 miles of running, but from a performance standpoint, I don’t think it’s too difficult to get myself fit enough to ride 25 miles. Running a 5K may be more difficult for some people, depending on their background and physiology. “
A person can train for a 40-kilometer bike ride in the same amount of time it takes to train for a 5-kilometer run. Towne coached college athletes in 5-kilometer cross-country races 13:31noted that the biggest obstacle to increasing cycling endurance is feeling comfortable while riding the bike.
“Personally, the biggest challenge is the first week or so with your rear end getting used to the saddle. After that, it becomes easier to turn up the volume on the bike. Of course, running doesn’t make you slide, whereas riding a bike Can provide real rest and recovery while you continue to move forward.”
A typical Couch to 5K program follows an 8-10 week training plan, gradually increasing training volume and intensity to help participants develop the endurance to run continuously for 30 minutes at the end.
Using the same 8-10 week formula, a person could start by riding a bike for 30 minutes three times a week and then increase the amount and intensity each week.
Compared with running, running requires a person build slowly As they can run comfortably longer, cycling can be done at any speed a person wants, making it easier to ride farther. to the end of the year Week 4one should be able to ride comfortably for 2 hours. At this point, a person should focus on building strength and being able to pick up the pace.
“It’s important to find a training plan that’s more than just riding at an easy pace all the time,” explains Bishop-Gordon. “I think too many people start cycling and stick to the same cadence and pace all the time. Then they hit events with group dynamics, climbs, descents, or other technical challenges that they haven’t trained for.”
Bishop-Gordon stresses the importance of investing in your fitness goals. Just like ill-fitting running shoes can make you feel like you can’t finish a 5K, a poorly fitting bike can seriously hamper your desire to continue riding.
“Let’s talk about making some investments so you can have more fun. It’s an important part of cycling. A lot of people ride bikes without their saddle or handlebars adjusted properly. They don’t realize how many options there are to improve things. The fit and performance of the bike,” she explains. “If you’re committed to something, spend money on a bike [or bike fit] What helps you succeed is worth it – it keeps you in the sport. “
Ultimately, the goal is lifestyle change. It’s not about running your first 5K and then hanging up your shoes, or riding 40K and letting the tires deflate. It’s about using distance goals or events to motivate you to exercise.
Focus on the process, not just the end result. “If the goal is to complete a ride or run and you do it, then you’ve achieved your goal and you’ve accomplished it,” Bishop-Gordon said. “But if you have other process goals to work on, it will keep you coming back for more.”
