Concept2 BikeErg in Middle-Distance Training

Cycling in the Life of a Middle-Distance Runner. Introduction to a Modern Indoor Bike, the Concept2 BikeERG

Szinte Bálint, UTE national team member, U20 World Championship participant, National Champion middle-distance runner. 800m: 1:47.84, 1500m: 3:41.91

Cross-training in a Middle-Distance Runner’s Training

A preparatory period before a competition season—especially the long weeks of base training—is characterized by monotony, endurance-developing quantitative movement, and a significant role of strength exercises. In practice, this is realized in a middle-distance runner’s training plan through high weekly mileage and training hours. Behind this large volume, however, a substantial part consists of “supplementary” cross-training sessions, which effectively deliver the training effects of running but through other movement forms different from running.

A typical training week in the preparatory period often includes double training days. Although the role assigned to the second session depends on training methodology, these relatively lower-intensity sessions support performance in the stronger sessions while laying the foundation mainly for the athlete’s endurance but sometimes also for static and strength parameters. It is increasingly common that world-class athletes perform more easy training work on a bike, elliptical trainer, or in the swimming pool, thereby avoiding the forced reduction of load.

This article was prepared with the support of Danubius Track Club and Concept2 Hungary. Danubius Track Club provides professional preparation conditions for numerous athletes, while Concept2’s cutting-edge technology—especially the BikeERG—enables modern, precise, and conscious training. Special thanks to the Smasher Training gym operating on Margaret Island and Francisco Escalante for providing us with a Concept2 BikeERG. Proper load regulation is now indispensable for injury-free development and optimal competition preparation, in which these partners play a key role.

The Role of Low-Impact Training in Injury Prevention

The large amount of running training—inherently unilateral load—increases the risk of so-called “microtraumas.” This injury type is caused by the unilateral and prolonged persistence of increased load or its sudden change within a short period, but in both cases, the development is slow.[1] Athletes experience various manifestations, ranging from joint inflammations lasting a few days to bone or muscle injuries requiring months of rehabilitation, especially during the preparation weeks. Although middle-distance running is undeniably not among the most dangerous sports, it is certainly injury-prone, and primarily the risk of slower-developing, load-related traumas must be faced. Running steps—putting it bluntly—are “backbreaking,” meaning the ground reaction forces send impacts to the limbs that can cause injuries even in excessive light-to-moderate runs. While this can be counterbalanced by appropriate terrain or footwear or rehabilitation and recovery methods that support load tolerance, there will always be—even if at lower probability—a risk of injury, as the increase in load tolerance also pulls load upward, thus basically returning us to the same old cycle. (Interestingly, choosing a softer surface does not necessarily reduce injury risk because a significant decrease in surface stiffness subconsciously prompts the runner to stronger knee and ankle flexion, which may lead to muscle and tendon injuries. Harder surfaces, on the other hand, strengthen the skeletal muscles, so it may be better to vary terrain rather than lean toward an extreme—injury is always the outcome in extreme cases.)[2]

Why Cycling? Benefits of Two Wheels for Runners

Nonetheless, avoiding injury risk is not only about reducing load at all costs (though this should not be ignored entirely!). To achieve the effect of longer or recovery runs “without running,” it is worthwhile to incorporate cross-training with different movements instead of some running sessions. The choice of cross-movement forms should be based on how much the athlete wants to reduce the impact load caused by the combination of gravitational force and ground contact. Cycling is a prime example of this—while impacts cease, pressure load still affects the legs. So it cannot be considered zero-gravity cross-training, yet it can significantly reduce injury risk.

Concept2 BikeERG as an Ideal Indoor Bike

Regarding indoor cycling: anyone who has access to a stationary or roller-mounted bike can even perform a complex morning workout combined with static exercises. Those who incorporate more cycling cross-training into their training plans must carefully select the appropriate indoor bike.

To be honest, I am a fully “outdoor cyclist” who travels everywhere within a 15–20 minute radius by bike (if it’s colder and I don’t worry about sweating, I cycle even more). I arrive at all my cross-training locations—such as the swimming pool—by bike, sometimes taking a longer route to make the trip part of the warm-up. Essentially, I try to combine cycling with easier training whenever possible, mixing movement forms of my cross-training sessions. However, a complex strength workout can also be done on an indoor bike, which is especially advantageous in unfavorable weather conditions.

The Concept2 BikeErg: Two Key Advantages

The Concept2 BikeERG, an ergometric stationary bike, is ideal from this perspective. I would like to briefly outline its two most significant advantages.

Smooth Ride: The Benefits of a Flywheel

First, it operates with a flywheel—just like a spinning wheel or potter’s wheel. Those familiar with these machines will understand the principle of operation. Essentially, despite significantly fluctuating torque on the axle, the flywheel balances the machine’s motion by maintaining rotational speed.[3] You may have experienced the sensation on a stationary bike when you “bounce” or at least jerk a bit during pace changes. The flywheel eliminates this. Another related positive experience for me was that pedaling braking also becomes easier.

Adjustability: Custom Fit for Runners

Second, the bike is adjustable in several areas. As I mentioned, a good indoor bike must be chosen carefully. Anyone planning to use it extensively must adjust its parts—such as handlebar height, distance, and seat height—according to their body position. This can all be done with the BikeERG. An important factor to consider is the proper posture during longer rides: mostly the thoracic section is affected, including the lower back area and the deep back muscles, which are generally weak points to be developed in many middle-distance runners. One of the most important development areas for runners is correcting the body’s angle, that is, a slight, relaxed forward lean by shifting the center of gravity forward—thus reducing braking forces.[4] The cycling position strongly loads the thoracic region, which limits the maintenance of relaxed back muscles, and this also leads to poorer running economy.

A Smart Companion for Indoors

Additionally, the bike has a phone and tablet holder for longer rides.[5] This is especially useful for those who do not let go of multitasking even while cycling—watching movies, listening to music, or reading study material on a larger screen.