lots of chatter about getting out the running shoes nowadays. curious to see what folks are doing in terms of running in their training. a big part of your training? stadium repeats? or just focus on the bike? does mud in your area make running a big part of racing?
I'd keep the running shoes in the closet. I will typcially incorporate a few run-ups and short flat runs (with the bike on the shoulder of course) into my normal workouts. running in running shoes without a bike to deal with is easy. Your focus should be the dismount, the burst of speed once the feet hit the ground, then the remount. I do these often to keep "those" muscles active.
I do offroad multisport in spring and summer, so I actually decrease running and focus on cycling for cross.
If you've done zero running up until this point of the year, I'd say focus on cross-specific fitness. Do hill, stair, or sand repeats while carrying your bike. Your legs will feel like concrete the next couple of days, if you've done them right.
I have been using marathon training for my running base this year. Only problem is that the marathon is not until end of October, so I still run several hours per week and don't get as much bike time as I would like.
I do 2 - 30 minute runs a week: 1 flat easyish run and 1 hard hilly run, both on dirt. I hate running but I have noticed a huge difference in my ability to run the barriers and do hill run-ups while exhausted in last Sunday's race. I know I've lost positions in the past because of running and I was determined not to let that happen this year, so far so good.
I don't even hate running as much now although I'll let my wife stick to the marathons.
My "day job" requires a base level of running fitness. Recently I have been modifying some of the Simon Burney training. Still doing paced runs individually, but if I go to the gym and use a trainer or a spin bike I'll jog there and back. Granted I am only 1.5 miles away but its a great way to warm up and get my heart rate elevated so when I hit the bike I'm in Z2. Works for me.
I run 2 times a week most of the time. 30 at the most. Running is a weak point with me, so I need to focus on this.
If you race on a course that has stairs, be sure to do a stair workout I learned the hard way this past weekend that I need to work on this. I am going to add a running hill repeat with my bike once a week also.
Like Studnicki mentioned, practice the dismount and remount. That is where you can win or lose a race.
I know I should run more. Acutally, let me correct that. I should run.
My issue is two fold. I ran CC and track in HS. Kinda burned myself out on it. Then I'm also a big guy. Running isn't easy on my knees or feet. I bought a pair of Montrail shoes last year and tried 'em out, but I could hardly walk the next three days my feet hurt so much. I didn't anticipate that. I even ran trail, so impacts to my body would be 'lessened'. :shrugs: I dunno.
No no no. I started racing bikes to not run. Even when my coach, brian Conant, says "run once a week for 20-25 minutes" I don't. It would probably help, especially at courses that have alot of running, but I refuse.
Seriously i probably should but I just can't motivate myself to do it. I figure that run-ups and barie work we do a weekly cross practice should be enough, but maybe not.
As someone who is making a comeback to cycling after a long long break. I find that running once a week breaks up the routine a little and gets me a pretty brisk workout in a short period of time. I can imiagine that I am way at the bottom of the fitness scale of the majority of the people on this board, so take what I say with a lot of salt and maybe some butter too.