How much cycling on machine to make up for not running

Nothing will makeup for running. Pool running is probably the closest thing that would be beneficial for you then maybe the elliptical.

Injured or otherwise, only pussies cycle

Concept2 rower is the answer. I can avg about 20 minutes per 5k for up to 20k. It's an ass beating work out and the only exercise I can get my HR up as high as running.

Do it by time instead of distance. That way you don't have to worry about conversions or whatever, just bike hard for an hour.

Increase the bike gear tension until 95-100 RPM is pretty challenging, that is where you will get the meat of your workout in. Basically a hard as hell, all-out hour on the bike can be about like a 15K run but you have to do it like a timetrial.

The Concept2 rower is also a good challenge. Once you get fit at it, for every 850-900 meters you row, give yourself credit for 1000 meters of running. Also set the rower on Level 3-5 so you can really get in a lot of reps. Maxng it out at 10 turns it into more of an inefficient weight pull workout rather than an endurance workout.

Hello, I am a UK 800M Masters runner.On 15/12/10, i broke my right distal radius at work.I was i put in a cast which came off 2 days ago.

Since the injury, I have not run a step, but have carried out daily lower body and core exercises, plus dumbell with the good arm so at least part of my body gets a work out.

Just after Christmas, I bought a body sculpture magnetic bike, as i knew i had to work the aerobic/anearobic systems.

My first session, on the lowest level was really difficult, I thought my quads were going to explode after 2 minutes !.

However, after daily use I got used to the pressure.I have built upto 32 km @ level 1 programme 4, which I covered in 59m 55 secs.this i equate to an 8.5 mile run, my ave HR was 140(my max i think is @170 -174) and cycled the last 6 km in 9.55, just touching 165 HR at times.

I have also carried out track sessions using a 2-1 ratio.ie 6x 1km, from 80.3 secs, slowest rep, 84 secs, which I estimate as 500m ruunning plus 5 secs, with 3.5 mins rec, this was on Level programm 3.

I think the ratio of cycling to track sessions equates to 225 m of cycling to 100m of running.this afternoon, i plan on doing 8-10 675 m reps, which by my formulae will be 300m track reps.

as for steadier cycling, i adhere to the 1 mile of running to 2.5 miles of cycling.

If you can dissociate yourself from the enevitable boredom factor, and visualise yourself running, then i am sure it will have a positive effect on your re-hab.

As a foot note, I have found I can continue at 90-95 % max HR for longer, which I am hoping will beef up my last 200 of my 800.

I have to now have extensive physio on my wrist, so i am putting off running for another week, so my wrist feels a bit stronger as i cannot risk falling over.

Hope my post assists you.Good luck.

here we go:

http://www.letsrun.com/forum/flat_read.php?thread=1065781&page=0

[quote]Grossed out wrote:

Increase the bike gear tension until 95-100 RPM is pretty challenging, that is where you will get the meat of your workout in. Basically a hard as hell, all-out hour on the bike can be about like a 15K run but you have to do it like a timetrial./quote]

I agree with this, keep the rpms at least 95-110.

A rowing machine is not good at all for running though, as the push is with both legs at once, and the movement is very slow. You'd have to row at 90 spm to keep up with a running stride. It would mess up your form. Rowers are slow and cumbersome.

tomtom wrote:

here we go:

http://www.letsrun.com/forum/flat_read.php?thread=1065781&page=0

Already saw that and didn't like the answers, hence I started a new one.

And I saw JD's suggestion of 1.5 mi biking equaling 1 mi running if your heart rate is the same. Hmm. After all this ill just keep my heart rate the same as an easy run and do about 2-2.5x the distance I would run.

Hopefully I'll just be recovered soon and none of this will matter.