Cross Train and Five Bean Salad

by Joanne on August 10, 2011

A lot of folks promote cycling as a great cross training activity for a runner. Why?

SOURCE:  TriNewbies 

Well according to Rick Niles, spinning can actually make you a faster runner! This relationship between spinning and running lies on the hip rotation, specifically the relationship between cadence and the velocity of your hip rotation in degrees per second. Example: An individual pedaling at a cadence of 90 or 90 rpm’s, is rotation his/her hips at a velocity of 220 degrees per second. This is equivalent to a 6:45 per mile running pace. For those of us in the “average” running department, a cadence of 70 is equivalent to about an 8:00 minute per mile pace.

Cycling will also benefit muscle development in the legs. According to Niles, a pedal stroke requires more muscle power than a running stride. Thus, if you ride regularly, you will increase the size of your leg muscles. For an average runner, the added strength may increase knee stability without compromising running speed. The bottom line: replacing easy running days with cycling can increase your running intensity on your hard running days (such as your speed work days). Therefore, you will improve your running speed on less mileage.

Below is a cadence/running equivalency chart. Because everyone’s stride is different, the equivalencies will vary, but the chart is fairly accurate. If you are interested in measuring cadence, you will need to purchase a bike computer that offers this feature.



Minute/mile Pace

60 rpm 8:30 pace

70 rpm 8:00 pace

80 rpm 7:45 pace

90 rpm 6:45 pace

100 rpm 5:45 pace

120 rpm 5:00 pace

Other Cross Training Benefits

When we were in Boston last April and I was trying to extract as much information as possible from veterans of the marathon, one thing kept cropping up: cycling. It seems cycling is a runners cross training exercise of choice when we are forced to take a vacation from our running legs.

Based on an article from Marathon Nation, road cycling is considered a non-impact exercise which translates into less of a chance to injure your self. It is also more specific to running.

The article also says “Cross-training for recovery is a great way to bounce back from hard workouts or long runs. Many marathoners take the day off after a long run or very hard workout. Instead, try cross-training for about a half hour. You’ll loosen up your muscles, increase blood flow, and help your body get ready for its next run.” *Marathon Nation includes strength training, pool running and elliptical as good choices for cross-training.

strength train

“The length of your cross-training workouts should be about the same as your average running time. You can go slightly shorter or longer depending on your time limits. Since there’s no impact with these types of exercise, the chance of injury is low. Try to keep your heart rate or perceived effort about the same as a typical distance run. Cross-training for recovery should be short – about the same time as your easiest run – and the effort should be easy.”

pool run

I’ve been using cycling to reduce the monotony of running everyday as I move forward into my training program for Philadelphia. It’s also GREAT for strengthening quads

mad cyclist

I have a tough time trying to do cross training at night so on my easy running days, I start with 30 to 40 minutes of cycling followed by 25 – 30 minutes of weights and end with an easy run of 30 to 45 minutes.

If a runner uses cycling to rehab after an injury there are a few considerations.

1. Check with the doctor first for any limitations or restrictions based on your injury.

2. Cross training introduces new types of stress to the body. It needs to be embarked upon gradually.

3. Although cross training minimizes the loss of aerobic conditioning, it must be realized that it is not training SPECIFIC. It’s not identical to running. So no matter how hard you can push your self in your alternative exercise, when you get back into running, begin slowly to allow the muscles to re-adapt to the SPECIFIC demands of running.

In the end, cross training/cycling won’t make you an elite runner, but it will help to keep your conditioning up until you can begin sport specific training.  It’s also a nice break from the daily running grind when you start to put in double digit weekly miles…and then some.


I’ve always enjoyed three bean salads. 


The texture of the beans, the crunch of the bell pepper and onion, the vinegar mixed with sugar, it all blends so well. The only problem is store bought salads seem a bit too sweet.  When I make my own bean salad, the amount of sugar, or in this case No Sugar, is controlled.  Granted a bean salad with vinegar needs some sweetness but in my homemade version, the Mexican corn mixture with Stevia adds a perfect amount of sweetness without the granulated sugar.


Stevia: Stevia is an all-natural herbal product with centuries of safe usage by native Indians in Paraguay. It has been thoroughly tested in dozens of tests around the world and found to be completely non-toxic. It has also been consumed safely in massive quantities (Thousands of tons annually) for the past twenty years. Refined sugar is virtually devoid of nutritional benefits and, at best, represents empty calories in the diet. At worst, it has been implicated in numerous degenerative diseases. Stevia is much sweeter than sugar and has none of sugar’s unhealthy drawbacks.


Five Bean Salad – Makes 6- 8 cups *Get your canning jars ready!


  • 15 oz canned Black Beans
  • 15 oz  canned Red Kidney Beans
  • 15 oz canned Garbanzo Beans
  • 15 oz Canned Cut Green Beans
  • 15 oz canned Cut Wax Beans
  • 12 oz can Mexican Style corn (with sweet peppers)
  • 1 red bell pepper chopped small
  • 1/2 large Vidalia onion, chopped small
  • 3 cups Wine Vinegar
  • 1 cup extra virgin olive oil
  • 12 packets Stevia
  • 1 tsp fresh ground black pepper
  • 2 tsp fresh ground sea salt (larger crystals)
  • 1/2 tsp Turmeric

Place all the beans and corn in a colander and rinse.   Turn into a large mixing bowl.

Add the bell pepper and onion pieces to the bean mixture.

In a separate small bowl, mix the vinegar, oil, stevia, pepper, salt, and turmeric.  Pour over the bean mixture and stir gently to coat thoroughly.

Turn into clean and sterilized jars.  Make sure to top off with the liquid so all beans are covered.


What’s your favorite bean in a Bean Salad?  Mine is the Dark Red Kidney bean. I love the taste, texture and COLOR!

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  • At 2011.08.11 12:07, Heather said:

    I’ve been aqua jogging since my injury – I sure hope it’s helping!
    I adore black beans. They’re by far my fav!

    • At 2011.08.11 15:22, Hannah said:

      I never thought you could can a bean salad- How clever! I’m still a total newbie at canning, but I really want to try this now. I love how convenient it would be to just bust out a can of ready-made, homemade bean salad on a busy day.

      • At 2012.07.10 19:47, Can It Forward said:

        […] Bean Salad […]

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