ATC 203: Runners' Guide to Buying a Bike for Crosstraining, Finding Your Perfect Pair of Cycling Shoes, Volume or Frequency When Returning from Injury?

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]This episode is brought to you by Generation UCAN Superstarch, the fuel of choice for healthy athletes looking to burn fat for fuel, maintain steady energy without the spikes and crashes, and optimize sports performance. EP fans get 15% off UCAN, shop now.[/sponsor] On this show, answers to your questions: Stretch cord swim drills: What does one actually do with those stretch cords for 10 minutes? Cycling shoes: how too choose the right pair for your feet & needs, features of cycling shoes and what to look for, different types, and when is it time to replace cycling shoes? Tawnee's 5-part functional strength test for her athletes--top secret! ;) Runners and cycling: So, you want to buy a bike for crosstraining and easy days, how do you go about finding the right bike for your needs? What price range should you look at? What kind of frame, components and style of bike (mountain bike, road bike, cyclocross), and more! Plus how to add cycling into a run training program to avoid overtraining. Volume or frequency? If coming back from an injury (in this case the Achilles) is it better to build back the long run volume or try and get in more frequent shorter runs? Combining half-marathon and triathlon training coming off injury: Bike training in conjunction with training for a half marathon? How often, and what type of ride? What types of runs are recommended leading up a half marathon when being cautious of past injury and also needing run fitness for triathlon? How to re-structure training after the half marathon leading into the triathlon? We talk about Santa Barbara Triathlon course specifics. Three examples of dryland swim workouts: Basic:10min of intervals bending over at hips and mimicking swim stroke by facing attachment point and pulling stretch cords that are attached to door/wall at about waist high Full workout:warmup, 2-3 sets:10 ea. external should rotation, elbow bent at side, with cords10 ea. band pull-aparts20 scap pushups10 ea birddogsmain set, 3 sets:1:00 freestyle swim stroke with high elbow recovery, using cords10 ea. split squat jumps1:00 catchup stroke/high elbow with cords60" plank variations (add march)1:00 double freestyle pull (both arms same time), using cords30" full locust hold (yoga)1:00 stretch cord row30" ea. side triangle pose1:00 cable chop (both directions), with cords Links to more swim-specific dryland drills:http://triathlon.competitor.com/2014/08/training/swim-warm-up-exercises-with-a-stretch-band_81944/3http://www.youtube.com/watch?v=AVUBIXi5JM0