Bike set up for runners

Training for running doesn’t have to be limited to hitting the pavement or treadmill. Incorporating cycling on a Wattbike can enhance your overall fitness, build endurance and improve your running form, while taking the load off your feet.

But how do you ensure your Wattbike is set up to complement your running training? Here’s a comprehensive guide to help runners optimise their Wattbike setup for a powerful and effective workout.

Transitioning from 'In saddle' to 'out of saddle'

For some users, especially those not accustomed to 'out of the saddle' pedalling, the transition from pedalling while seated to pedalling 'out of the saddle' can be challenging. The movement itself can feel odd and disconnected, just like any new movement. But over time it will become more connected, co-ordinated and smoother - so persevere! To help create a smoother out of saddle movement, the amount of resistance on the pedals and the rate of pedalling (cadence) is quite important and it might take some time to find the right combination.

Intensity

Out of saddle cycling is, due to it's nature, quite intense.  When out of the saddle, the intensity will be near to 100% FTP and as a result of this, the interval durations are never that long. The overall intensity of the workout is created by the 'on saddle' intervals and their duration and intensity, which can be much lower. Bear this in mind when selecting cycling for running workouts.

Bike Set up for Running:

The normal cycling position on a bike can be modified so it is closer to the body posture in running. To achieve this please consider the following advice:

Saddle Height

The saddle should be at the high end of what is accepted for cycling. The toes should be pointed down slightly, just past a horizontal position. The knee should never fully straighten, but must feel like it is getting close to straight. A maximum knee angle of 150˚ (30˚ in bike fitting methods), but no less than 145˚ (35˚) would be optimal for most people. Despite that, the pelvis should only tilt slightly left and right on the saddle when pedaling. If there is clear side to side rocking, the saddle may be too high.

Saddle Fore-aft

The saddle should be relatively far forward, and it might be that it can move forward over time. As a general guide for most people, the nose of the saddle should be in line vertically with the bottom bracket (if you imagine a horizontal line drawn between the ends of the two cranks arms, where they join the case). Taller users might want to move their saddle backwards, away from the handlebars a little, shorter users might want to move closer. The saddle is likely to be too far forwards if it interferes when pedaling out of the saddle. Once the fore-aft position is set, the height might need a final small adjustment again.

Handlebar Height

To achieve a good running posture, the handlebars should be higher than the saddle height. The higher the handlebars, the more of a running posture will be created, but this will put a lot of body weight directly onto the feet when out of the saddle. With lower positions some of the body weight is taken by the arms. The user can select a height that feels comfortable and sustainable.

Handlebar Fore-aft

There are no hard and fast rules, and comfort is the main factor that determines the location. Shorter users will have the bars closer, taller users further forwards. As a general guide the further the bars are forwards the more of a forward leaning posture is given to the body. the exact location of the bar will depend on the users normal running style.

The end goal is to create a position which is comfortable, sustainable and efficient. Over time smaller adjustments can be made as the user becomes more accustomed to cycling in and out of the saddle.

Tips:

To avoid jerky pedalling when out of the saddle: 

1. Lower the cadence slowly and allow 5 to 10 seconds for the resistance to kick in. Your cadence should not be much lower than 60. If your pedalling is still jerky then:

2. Use the right shifter to increase the %FTP/target watts gradually allowing a few seconds for the resistance to kick in. The cadence and resistance work together to create the target FTP/watts. What you are aiming for is a cadence of 60 - 75 (depending what is most comfortable) with a resistance that allows out of saddle cycling to be comfortable. If the %FTP/target watts is much above 120% you may want to reduce the time out of the saddle. For example if the interval duration is 60 seconds, you may want to do 45 or 30 seconds. The aim would be to build up the amount of time you can spent out of the saddle, while still trying to keep the overall workout intensity low enough to complete it.