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Ride or Run???
| Posted: 02 Jan 2007, 07:29 | |
Senior Member Joined: 01 Sep 2006, 23:13 Posts: 155 Location: Sydney, Australia |
I love bike riding and hate running and i need to lose a bit of wait and get alot fitter as i am joining an academy in February and if i don't show an improvement in my fitness i get booted.
As i said i hate running so how long would i have to ride to burn as much energy/increase my fitness compared with say a 2 mile run. PS: if it helps i run a 6.3 in the beep test (shocking) |
| Posted: 03 Jan 2007, 00:18 | |
Veteran Member Joined: 11 Aug 2006, 17:36 Posts: 1963 |
Gabe Mirkin, M.D.
"The standard comparison is that one mile of running equals four miles of cycling, but that's lousy science. Although running requires the same amount of energy per mile at any speed (110 calories per mile), riding is affected by wind resistance so the faster you ride, the more energy you use. So you have to compare running and cycling at different cycling speeds. Dr. Edward Coyle of The University of Texas in Austin determined average values of oxygen consumption by cyclists to develop a table to estimate the approximate caloric equivalence between running and cycling. He found that if you ride 20 miles at 15 mph, you burn 620 calories (20 miles X 31 calories per mile = 620 calories). Take the 620 calories and divide them by 110 calories per mile for running and you get 5.63 miles to burn the same number of calories. So riding a bicycle 20 miles at 15 miles per hour is equal to running 5.6 miles at any speed. Dr. Coyle made the calculations easy by providing conversion factors for different riding speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide the number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed. Thus, for 20 miles ridden at 10MPH, divide 20 miles by 4.2 which tells you that your ride is equivalent to 4.8 miles of running. This formula is for an average-size adult (approximately 155 pounds). A larger cyclist would divide by a slightly higher number; a smaller cyclist, by a slightly lower one. Wind and hills are not accounted for in the table; nor is drafting (riding behind another cyclist), which can reduce your energy expenditure by up to one-third." 
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| Posted: 03 Jan 2007, 03:34 | |
The Philly Flyer Joined: 29 Apr 2006, 02:08 Posts: 3152 Location: Delaware, USA |
^^^^^^^^^^
Great post. That should answer basically all questions about this.  Click it |
| Posted: 20 Jan 2007, 15:54 | |
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i say you should run because you wont ride in a football game so it makes it more life like when you go running.
check out my epl website at http://www.gamespot.com/pages/unions/ho ... ion_id=EPL |
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| Posted: 20 Jan 2007, 20:32 | |
Veteran Member Joined: 20 Jan 2007, 20:26 Posts: 2921 Location: Vancouver |
I'd say neither, my personal strategy for in game fitness is endless sets of stairs; I happen to have a 200 step staircase near my house though, because I live on a beach. I recommend stairs because I think they're probably the best way to represent a soccer game on your body without actually playing one, you won't notice it while you're doing it but stairs are actually High Intensity Interval Training. You rest while you're running down the stairs, just like you would in a soccer game if you're not involved in the play, and then you have to really work while running up the stairs, just as you do if you are involved in play.
When I do stairs I tend to do 6+ sets (down 1200 and up 1200) but it differs depending on your level of fitness. |
| Posted: 20 Jan 2007, 20:40 | |
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I wouldn't reccommend stairs, atleast not every day, because it is very hard on your knees. Not saying that they aren't good training but a hill would be just as good and not as bad for the impact as stairs.
But between those two choices I would say biking. I will not base it on anything other than the fun factor. If you enjoy it more do it. It may or may not be as good for you as running but if you enjoy it you will do it a lot more than running and in the end may be better for you. Although I would definately add in a day every once in a while to make sure it is improving your running. Other than that do the one thats more fun so you're not bored out of your mind and make up an excuse not to do it! |
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| Posted: 25 Jan 2007, 00:33 | |
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I would recommend doing both. But if you think biking would keep you more committed than running would, then do more of that. I would also reccomend running stairs and/or hills 2-4 times a week. Also lifting is not a bad thing, it can only help you get better.
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| Posted: 25 Jan 2007, 05:42 | |
EF Flying Dutchman Joined: 23 Jul 2006, 19:39 Posts: 2830 Location: San Francisco, CA |
First off, I want to say great find Real_Zidane, four stars for your effort. Next off I want to say that I personally enjoy riding more than running too, but I do both. I ride up a hill for about 3-4 miles. This has given me humongous thighs and hamstrings and quads or whatever those muscles are called. But I still go running too, because it keeps my stamina up. So just mix them both up, but always try to run up a hill. It helps a lot!
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| Posted: 25 Jan 2007, 22:11 | |
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You have to make sure your really working when you ride though. Going uphill like iwannagopro said is a good way to do this, plus coming down is fun.
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| Posted: 25 Jan 2007, 22:30 | |
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Sorry but i need to correct the last few posts. My provincial coach(Prooovviiiinciiiiaaalll cccooooaaaacccchhhh) said running up hills has been proven useless. Ladder drills and pylometrics, skipping and hopping through objects has been proven way more effective so that all i have to say.
check out my epl website at http://www.gamespot.com/pages/unions/ho ... ion_id=EPL |
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| Posted: 25 Jan 2007, 22:36 | |
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mufc21 wrote: Sorry but i need to correct the last few posts. My provincial coach(Prooovviiiinciiiiaaalll cccooooaaaacccchhhh) said running up hills has been proven useless. Ladder drills and pylometrics, skipping and hopping through objects has been proven way more effective so that all i have to say.
proven by who? running up hills is basically just sprinting except making it harder for your legs, in other words, building more muscle. so basically your coach is saying sprinting is useless. sorry but your coach is wrong. sprinting is not useless, in fact it is the primary method of getting faster. |
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| Posted: 26 Jan 2007, 02:00 | |
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ye it gives you muscles but it gives you bulk. It doesnt help you with speed or quickness of feet. Ye go ahead and do it, it will help you after a while but there are better ways to get better fitness, speed, quickness of feet and so on. I just got a book on that whole category and it backed me on it, ladder drills, hopping and all of that are way more effective. I have enough information for myself so if you dont want to join Ok. I was just giving you a tip and you cant downright say my coach is wrong although youve never met the guy or even have any evidence for your side of the story. Im soon gonna write a guide on this by using my book. Hopefully some people will check it out and not get pissed for me giving some hard evidence on something. I doubt he was lying too.
check out my epl website at http://www.gamespot.com/pages/unions/ho ... ion_id=EPL |
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| Posted: 26 Jan 2007, 02:03 | |
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What has been said above is true. But it is also according to your preference. If you want to run rather than ride a boke for fitness, then that's your decision. Whatever you feel is best for you. You know yourself better than anyone else.
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| Posted: 26 Jan 2007, 02:14 | |
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KPatel wrote: What has been said above is true. But it is also according to your preference. If you want to run rather than ride a boke for fitness, then that's your decision. Whatever you feel is best for you. You know yourself better than anyone else.
i somewhat agree with this, as it relates to cardio. however in order to increase your speed, you have to sprint. |
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| Posted: 26 Jan 2007, 03:20 | |
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EF Flying Dutchman Joined: 23 Jul 2006, 19:39 Posts: 2830 Location: San Francisco, CA |
ben23 wrote: You have to make sure your really working when you ride though. Going uphill like iwannagopro said is a good way to do this, plus coming down is fun. Hell yea!! That is the only reason I do it, jk. Yea, I must be going down the hill around 40-45 miles an hour. Super fast. Really fun.
As for the deal about why running up hill is useless... I have to object. Running uphill has helped my stamina a ton. I don't run up hills to increase speed. I run up them to increase my stamina and some leg strength. |