Substituting long runs for cycling

This cycling/running question comes up a lot on this forum. I do not think there is a definative answer. There is no way that cycling does not help your running, cycling is easier on your joints etc and makes a change. But I would not like to replace elements of my running training with cycling (unless suffering from minor injury, not aggravated by cycling). For me the long runs are an important part of my run training and would not replace them with a cycle. But to answer the question; an hour of cycling should have the same effect on your heart/lungs as running at the same intensity. But bear in mind that slightly diffrent muscles are used.

I don't think a 1:1 ratio for replacing running with cycling is recognised. From what I have read, the ratio is more like 3:1 or 4:1 to gain similar training effects. e.g a 30min recovery run could be replaced by a 90min ride. Google "J Strength Cond Res.May;17(2):319-23), 2003" to find one of the studies on cycling as a cross training method in distance runners.

As has been said, cross training can compliment your running, but you are not going to be able to substitute it for your key run sessions.

I use indoor rowing for cross training. There the ratio is said to be between 0.75 - 1 :1. Can be very dull though

Also-ran wrote (see)

I don't think a 1:1 ratio for replacing running with cycling is recognised. .

 

 

Just to be clear I was not suggesting you can replace cycling for running, just that either would have the same effect on your heart and lungs (cardiovascular system) thank you for the link to the article (3000 metres; a distance run?)

Ask 1000 cyclicsts to run 5 miles note down their times. Ask the same cyclists to cycle 20 miles note down their times, compare these to a sample of 1000 runners doing the same. I'll bet money the fastest runners will be as quick on a bike as the fastest cyclists, but the same cyclists won't be anywhere near the fastest runners.