Any Good?

Wow thats definitely good on my book... im nowhere in the elite level tho... my 5k pr is only 22mins any faster and my lungs would explode! Its amazing how you maintain your fitness while injured.

Back running and the bike has really helped with maintaining my fitness. Steady/easy runs were at 530/6min pace before injury. I'm back at 540/610min pace a week after returning. I'm going to keep the bike training going, although I will drop the effort levels a tad.

Looking good, at the same time, are you doing that injured?

5k runner said:

Hello all.

I'm an injured elite(ish) runner, 14.00 5k, 3.42 1500m. I've been training on the watt bike everyday for 4 weeks, stuff like...20k (2930), 2 x 10k (14.45,14.30)....I try to do something hard everyday rather than just plodding along...longest ride is 30k in 45.30....anyway I performed a 3 min test today and averaged 377 watts, weight is 66kg, my question is - is that any good?

Thanks for reading.

It's pretty good, I imagine you'd be able to improve quite a bit on it if you've only been training 4 weeks on the bike. To give you a reference Dan Fleeman won the British National Hill climb Championship with 550W at 62kg for 3:18s

I wonder what specific injury you have. But the fact that you can bike that long distance I don't see any obstacle in your objective to be back as an elite runner. But then again, it depends on your injury. I still have to accomplish a 30k ride and you are already there although in fairness to me, I am not an athlete like you. Anyway, congratulations to your recents achievements in riding and good luck to your goals.

I think that once we reach the top status or elite as you mention it we need to train hard to stay there. An injury is something that will hold us back for a while, but with training we can get back to the same level.

Problem I've have is Achilles related and its a right pain to clear completely. I had my right Achilles operated on a few years back as it wouldn't settle down. Anyway, I'm running 6 days per week on the treadmill as its completely flat, between 3/6 miles @ 5.20/5:50 pace depending on how I feel. I'm still cycling 3 times per week in-case I've to stop running again,I don't want to start all over again with cycling fitness.

I managed to get some really good efforts in on the bike when I was hitting everyday:

PB's
10k - 13:55(14:18 yesterday)
20k - 28:45
40k - 59 mins

20 minute test was @ 280w average.

I've to tone the cycle sessions down abit while I'm running as my legs fell like jelly on the treadmill - lol.

Cheers for the reply's - keep up the good work.