Mom, I've made it. I've been mentioned in a letsrun thread. Buddy told me about it, I do enjoy some letsrun to pass the time however. I'm going to have to agree with the poster about the overall fitness of an elite runner being greater. When at my highest running shape, I felt pretty fit overall.
Greatest biking shape, I feel like a monster on the bike but lackluster without it. Sure I can walk up stairs for hours if I wanted to, but that's about it. Aerobically I consider myself equal when in either sport.
Power to weight is extremely important, so having the upper body strength is minimally important. A good core is important, but strength exercises are always body weight based. Push ups, sit ups, planks, lunges etc. during the off season.
Also- 7 hour rides is just absolutely ridiculous. It's all about the blocks. At the professional level a 4-3-3-4 hour block with varied intensity throughout the four days, down day then add a few more blocks is what is necessary. When are we racing 7 hours?
If you're interested in some cycling related questions maybe I can post some answers here.