How to Use Cycling to Improve Your Running: Tips for Distance Runners - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of How to Use Cycling to Improve Your Running: Tips for Distance Runners from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Cycling builds aerobic base and strengthens the same muscles used for uphill running (glutes, hamstrings, quads) without adding bulk.
High‑cadence, low‑resistance rides accelerate recovery after hard runs and improve leg‑muscle endurance.
Aim for ≈100 mi (≈160 km) of cycling per week, split into four 40‑km rides (or ~60‑minute sessions on a trainer).
Schedule: Long run → 3‑day recovery → interval run → 4‑day recovery → repeat. This spacing gives you three days after a long run before the next interval session, and four days after an interval before the next long run.

Workout Example

Weekly Volume: 100 mi (160 km) total, divided into 4 × 40 km rides (or 4 × 60‑minute indoor sessions).
Typical Week:
- Wednesday – interval run (hard effort).
- Thursday – easy recovery run, then 40 km easy bike ride (high cadence, low resistance).
- Friday – another recovery run, then another 40 km bike ride (optional after a short rest).
- Sunday – long run (6‑7 h total running week).
- Monday – easy recovery run, then 40 km bike ride the day after the long run.
- Thursday (rest day) after the interval session, optional light spin.
Ride Tips:
- Keep cadence high (90‑100 rpm) to focus on cardiovascular work, not on building leg mass.
- Ride in fasted or low‑fuel state to improve fat‑burning and metabolic efficiency.
- Adjust gear, clothing, and hydration for weather; in hot climates you can ride shirt‑less or with minimal layers.
- Use a turbo trainer or indoor bike if you can’t ride outdoors; 40‑60 min is sufficient.

Closing Note

Give this cycling‑plus‑running schedule a try and tweak the distances or cadence to suit your own paces in the Pacing app. You’ll likely notice faster recovery, stronger hills, and a bigger aerobic base that translates to faster runs. Go ahead and try it this week – your legs (and race times) will thank you!