jmocallaghan said:
With that said. do you think there value in working the legs runningwise to build power?
Power is sports specific to a great degree.
For example.... Lets talk about threshold power while cycling. It is not just a function of the cardiovascular system, it has much to do with what is happening at the cellular level in the leg muscles. While running does work the legs it doesn't work the legs in the "same" way cycling does...there are different loading forces, different angles, different quad and hamstring emphasis etc etc. Running works the quads pretty darn hard and also uses way "more" hamstrings than cycling. If you run up hill then the quads are very strongly worked. Calves are also worked more in running.
So to answer your question the answer is Yes and No. Yes it will help build power on the bike as it does work the legs in "some" ways that are the same as on the bike, and also you will be building your "general fitness" and increasing your VO2 max.
However, NO, it will not build power on the bike in the same way or to the same degree as training on the bike does.
The "cross over affect" is there to some degree when you go from an exercise where there one uses MORE muscle mass. ie: Running and Nordic skiing work more muscle mass in the legs than cycling does so the cross over affect to cycling is not bad. However, swimming does not cross over well to anything, since so little lower body mass is used. Cycling does not cross over very well to running or nordic skiing as less muscle mass is compared to these sports.
My recommendation to you is to do a trainer workout on the bike at least a hour before you run with the guys. Be sure to eat plenty of carbs after the trainer workout. Try 2 X 20 at just under your FTP.
As was mentioned, running before cycling in the day is not the ideal way to approach this. If you can't train on the bike before running then train on the bike after dinner at say 7 or 8 pm or just do L2 work or perhaps just L1 recovery rides for 30 minutes on the bike on running days.
You only have "so much" recuperative powers so a lot of running will hamper gains on the bike. Six miles three times a week is the most you should do. More than this and and you will be cutting into recuperative powers that could be used for cycling training. Also, your legs will always be fatigued as running really "hammers" them compared to an equal time on the bike(even at L4).