What Happens When a Cyclist Starts Running?
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- ALEX
📷 / alexdowsett
🐦 / alexdowsett
🚴♂️ / strava
CHANEL
📷 / thechanelchannel_
🐦 / royalthighness_
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💪 / thighsclub
Get in touch - hello@thighsclub.com
Coaching - hello@thighsclub.com
The long sleeve shrug has been bought to my attention in the comments. Google it, thank me layer runners of the world.
It comes in faux leather 🤪
The best piece of equipment I ever had for runnning was a small camelbak, 1.5 litres. I could put my phone, wallet, keys and a base layer in the pockets, knowing they'd be safe. I also found my hand would be free, so I could concentrate on my form and drink through the straw, little and often, without spilling water on my self. Coming from mountain biking, I was surprised how few roadie didn't use them for tools, pumps and inner tubes. Good luck with the running :)
When a cyclist starts running, they will get a new max heart rate 😂 I came from running, and I definitely do better power out of the saddle. One thing ive learned is cycling and running are two completely separate sports. Not too much translates.
Even the 'expected' cardiovascular/pulmonary gains do not translate fully, due to the way that different muscle groups involved stress the heart and lungs (BEFORE one even gets into the way that the different muscle groups store and use glycogen).
As a prep/base for my start of a cycling base last late winter/early spring I did about 2-3 hours a day of very fast (but NOT 'race' style/speed!!) walking, with a lot of uphills.
I did find that once I started my cycling base, even on tiny gears at high revs, I was taxing my cardiovascular/pulmonary systems MUCH MUCH harder than I even could while walking.
OF COURSE actual running at a decent pace is a whole 'nother universe! 😉👍👍
Cyclists have all the fitness in the world to really hurt themselves running :)
Facts! Insane cardio, zero ligament/tendon impact strength lol
I have learned that the hard way. Avid cyclist, decided to start running for duathlons. Did a bit of homework and figured that i had to start easy (a lot of zone 2 and run/walk workouts to gradually buildup to a good 80/20 polarized plan). So easy zone 2 would have me running at 4min/km(135bpm with a max HR of 200) which i realized was way to fast for my tendons/ligaments because i could barely walk after i figured "this is really easy i can run faster" 😅😅
@@chrispyy606060606 And IF we do NO impact type training whatsoever, a great chance of developing at least mild osteoporosis. 😉 ☹
@@nofascistsonmywatch Definitely! Weights, jogging, skipping, plyos are important
Yes, you capture it perfectly! I'm a cyclist, my bro a runner. He got me out for a 5km park run, I went out easy then pushed the last 1km (22min overall, never mind he was
Hi Alex, can I please ask a question, maybe you can make a video on it. What bikes did you keep from your Pro career? Did you just keep the training bikes, did you have to buy them from the teams at a "team" price or could you keep them as part of your hard work?. Which bikes, brands, components were your favourites? Which interest you after so many years as a pro now? Was there that one bike as a pro or amateur which was just amazing to ride? ManyThanks, Ashley.
On it ;)
Standby for a Specialized ambassador announcement to…. 😀
A couple of thoughts - from another ex-athlete: 1. listen to Mike, he knows what he is talking about. 2. Unlike cycling, you generally don't need to carry much of anything when running so forget pockets. 3. As a cyclist you are used to being bent over, so you now run with your butt sticking out and torso leaning forward. Try running "taller" and stretch those hip flexors. 4. Relax, slow down, you are clearly running too fast as a novice. Your lower-leg soft-tissue structures are probably the constraint in your system, not your cardio capacity. So listen to your legs or you will get injured. Aside from the protruding butt, your running action looks quite good, so have some confidence that you'll probably become a reasonable runner after a year or two of consistent training. Lecture over.
Go Slow. I know many new to running very fit cyclist who have taken up running in the off season and get hurt 6, 8 or 12 weeks in. It's very easy with your fitness to out run your body and it's ability to adapt. Listen to Mike.
i get hurt one workout in.
This made me so happy. I am a 62 year old runner turned crap Ironman and to experience a grand tour hero flailing around like a fish up a tree has made my evening. Now, here's a challenge, my 5k best is 19.15, beat that!
We will assume you weren't 25 when you set that time but it was in the last 5 years, or so... come on, Alex: here's your target!
I feel Chanel’s response to anything can now be “I’ve done an Ironman, so it will be easy” 😂
Brooks are really, really good running shoes. Glad to see you back and relaxed. Ya, running I did it for 6 years after a few bike crashes. Saves time but hard on the joints over time. Back on the bike and it's much preferable.
As a lifelong cyclist I can say that I hate running more than just about any other form of exercise that exists. If you see me running, it's from a bear or something.
Me > a Fire ((haha))
Flip belts are good for storing a bit of kit for running, they hold it close to your body and securely so it doesn't bounce.
I knew after the sub7 project that the triathlon bug would get you!! Patience is key when you start running. Enjoy!!
Running is great cross training for the bike. You MUST ease into it though.
\
I ran a 2:47 marathon for 3rd place on 10miles a week running plus the bike.
You have a good natural turn over Alex but Id go slower miles (like 6min k pace) to start with so your tendons etc can catch up to your motivation and vo2max OR you will get some injuries that WILL take you out for a bit or a year or more.
Don't take anything on a run unless you're approaching marathon distances. No need for food, drink, mobile..... Just need a watch, dedicated running shorts and top for the summer, tights and long sleeve top/ jacket for winter. If you start doing longer distances, then a helpful family member who'll meet you on route with a bit of fuel is the best way to go.
Enjoyable video. Alex - Thanks
• Great to see you enjoying the process/challenge.
• Good advice on very gradually building up the time on your feet.
• Very good advice regarding the importance of your feet (you have come from hours, weeks, months & years of your foot muscles being to all intensive purposes locked in the one position whilst cycling)
• As your body becomes more accustomed to running, your hip flexors will ease, as your hip flexors ease you will better engage your glute muscles and through better engaging your glute muscles run with a more effective toe off.
Do get a run coach.
lol. as a runner that started cycling 2 years ago, I think your list of major differences were pretty accurate.. especially the bowel movements.
I started trying pushing elit cycling levels of training at age 23. 2 years into that I had to step of the bike for 8-10 weeks, because of lower back/hip had turned sour over almost a years time and adding rehab had reached it limits of rehabing. So in the middle of the seasin I had to fix it by first stepping of the bike then find something to keep me fit. Running wasn't really it because even though I am quite functional I couldn't train enough to stay fit and it was hurting where I was hurting. Nordic Skiing on roller skis is a thing I had enjoyed for years but that was even more evil on the back. I figured I needed hours and hours of primitive man z2. That was stepping into my forrest of rolling rural swedish landscape semiwalking, climbing hills, struggling for grip and balancing, running a minute or so at times. All of it, 2-3h30. I also did bear like intervals in hard slopes. It worked really good, especially because it added to my rehab by enabling my sour hip/back muscles and tissues to start cooperating and gain strenght and sort of find itself to all these tasks that they were meant to do. Like letting a dog have it's walk to make it happy. We weren't born to run really. That's why pro runners can't push beyond 500h of running a year. We were born for versatile hiking or whatever I should call it. Luckily, cycling is by coincidence really something you can do the same amount if your bike really fits you. Improving my fit was part of how I reversed my hip/back thing (but that was mostly down to a few strenght unbalances because of a scary but fairly mild knee accident that was due to scarier hypermobility that I had during my teens of which made me sort of unable certain movements and so set so many muscles and motoric patterns into coma, sort of.)
Should add that I've studied 3 semesters of physiotherapy
Nah running is easy in NZ at least. No matter the weather t-shirt and shorts. Raining hailing snowing t-shirt and shorts. Rugby soccer yep t-shirt and shorts. training of any sort therefore t-shirt and shorts. No water except for a tap you find at the back of a shop, and no food. Simple.
I tried running after decades of never running and due to cycling I was in good shape so of course I over did it and ran 2 mi 1st run then 3 mi 48 hr later then a few days break then 5 mi then the next run after a mile my knee started hurting and an hour later I couldn't walk for a month without extreme pain. I'm healed now but hesitant to try again mainly because I don't have to patience to start slow and build slowly. Good luck hopefully see you in a triathlon sometime. Aloha from Maui 🤙
@8:22 I picked up running in my late 40s. To my surprise, didn’t pronate. Yet, it took me about 1 year to have my tendons and ligaments to catch up with my cardio capabilities:
In the beginning, I had days when I was barely able to walk down the stairs after increasing running distance (Tip: Try to walk backwards - sounds crazy and is heckishly complicated, but alleviates the leg pain!).
BTW, my cycling endurance got better, as running proved to be “harder training” as there is no such thing as breaks to relax while running 😅
Mike Woods he is amazing and it is gr8 the way he shifted sports..we're so proud of him in 🇨🇦🚲❤🇨🇦
Have you tried those trail running backpacks (very lightweight and thin, with shoulder and hip straps) to carry your stuff while running? Slightly higher center of gravity than the fanny pack, but at least it doesn't move around ;)
I think you're better off with XC Skiing. Less pain and issues, but more cycling specific action. But I know running helps you dump weight fast.
Personally as a long time cyclist when I started running this year, my hip flexors have been the worst. Just be careful and stretch
I need to know Julliete's hairstylist who did the do in the opening appearance ASAP.
Once you acclimate your body for running, I suspect you will find great success. You have the cardio and genetics that most beginning runners do not, so that gives you a huge advantage. Work on strength and flexibility of the ligaments and tendons that you don't use in cycling.
Re. Pocket issue - Naked running band/Salomon Pulse running belt/flip belt should sort that. 80% of weekly mileage at easy pace is recommended, a lot of folks go out and try and hammer every run when they’re starting out. All the best with it 👍
don't do it. you will get more injuries than you ant
So funny :) Yes the start line is freezing. Loo breaks. Yup. But-
Fitbelt-you need this in your life (or similar-no jiggling.
Stability exercises-glute med, clams etc, loads of balance exercises. Loads more stability stuff. Foot strength. Watch knee alignment. Get those glutes firing. Seriously. Lack of foot
/ankle and hip stability and ankle mobility is most likely to injure you esp knees.
On the plus side much easier to listen to music/podcasts running than on the bike. Enjoy!!! Will we be seeing you in the Ironman .?!!
I wear my old racing/training tops when I'm running...everything in my back pockets where it should be 😆. It took my body a year to transition properly from cycling to running/kickboxing and running never stops hurting, even on the 'easy' days.
I personally wouldn't bother carrying water for anything under a couple of hours, and then you need a salomon pro vest they just holds 2 tiny soft bottles so they don't jiggle.
Shorts, long sleeves, gloves and a headband works for me between 0 and about 8.
Can't help with the bowel issue. no idea.
Great vid. As a triathlete I find you can ride easy and hr will be super low but running hr is rarely really low
A few things. 1) Yes for running you want to plan out your eating (maybe have some coffee if a morning run) before hand with enough time so you can use the loo before going for your run.
2) A running vest is what you want - trail runners love them for all the reasons you list. Easily carry extra layers, phone, gloves as well as special water flasks that won’t bounce around. There are different sizes for short runs or long runs. When it’s really hot and you’re just carrying a phone for a short run a belt can work but if you are going long enough to want a drink as well - a vest fits better.
I love my running vests and small packs so much I've even started carrying them sometimes while riding. It lets me wear as many clothes as I like until I'm warmed up, snacks, etc. Sacrilege, I know, but I'm no bike racing anymore, so who cares.
Listening to a Pro cyclist turning to running make me feel like a Pro runner 🤪🙌🇫🇮 Few tips from me: great you have some decent shoes, that’s a must. Carry stuff, get a Salamon vest, drinks in the front and storage in the back and doesn’t jiggle around. Clothing, look at compression arm sleeves, easy to remove and add, then layer up and store in vest. Make sure to incorporate drills into your running and also use a stretchy band before and after. Enjoy the running journey 🙌😎🇫🇮
Wait till Juliet is a TH-cam pro and can say "like and subscribe guys!"
I'm also a long-term cyclist recently turned runner. Yes, you will constantly battle injuries, for a long time. Stretching and foam roller time is a daily must.
Also, treadmill miles reduce the impact compared to outdoors.
Learn to control your breathing in sync with your stride.
Constantly be conscious of your technique and don't run sloppy or ragged.
Don't bother with "easy" runs - they just increase your injury risk at this stage. Spin on the bike instead!
Good luck 🤞
Have the confidence to run with very little. A pair of shorts with a pocket in the back that’s big enough for a gel and your car keys is more than enough for anything up to a half marathon. If you hydrate before you start you’re OK without water for a while.
Agree that gilets are pointless for runners, merino arm warmers and thin gloves that you tuck into the waistband of your shorts when your warm are perfect.
You’ll also find you develop of encyclopaedic knowledge of the location of every local public toilet, cafe/bar with a toilet and hedge that you can squat behind…
Running - what we did before bikes were invented - best of luck catching up with the wife on 2 legs - looking forward to watching the vlogs
As a cyclist who has also begrudgingly got into running over the last year I can absolutely agree with the 'it always hurts' aspect...apparently you're supposed to do steady runs like you'd do z2 training on a bike but I always feel like if you're not running to a point it hurts then what's the point haha...
Building an aerobic base first then adding intensity through intervals and also through faster paced runs. The base runs also help strengthen tendons and bones. Since you don’t have a bike frame to hold you up you need your own body to handle the physical stress. Pure and natural 😊
Laurens ten Dam got himself a runners knee in 3 weeks after his career
Good chat about running and shit 😄
Hey man I've been a runner for years. I put my fanny pack on my hip instead of back and it doesn't bounce nearly as much. Makes a huge difference in comfort. I also don't normally drink anything until 10k or more so I wouldn't carry a water bottle in a pack like that. If you want some water a vest works great. I usually use a rule of dressing for 10 degrees C warmer than it actually is outside and that's usually pretty good. Good luck and make sure to take it slow.
The best thing for me personally was willing myself to cycle on my old school road bike, all through winter. That and riding the hybrid when appropriate for the conditions. I had always dropped cycling from November to March before, and also gained weight slightly. Maybe 3-5 pounds. Having a mild winter here was a gift, albeit. Up to last summer I was 185 pounds and in middling shape. Now I'm at 157 pounds and in very decent overall shape and very good cycling shape. Some of that was restricting on meals for starches, cutting out or cutting back on a couple of things I like, and lots of it was the exercise. I've only recently begun with some jogging again, and as for the frequency of it, t's still to be determined. It's been like self-flogging, but it seems like the right thing to be doing again. It's not new to me. I know the drill and I know what I get from it.
Get a flip belt. Can be hidden under your top, has pockets for gels etc and a cord for car keys etc. Poo before you run! Get some shorts! 😂 You just have to get used to being cold for the first few minutes, after that you’ll be fine.
The best thing you can do to learn to run easier is start much MUCH slower than you are running right now. SLOW DOWN!
Be very careful when blocking pronation/supination with shoe types. I would go with simple flat pumps. If these are too painful to run in then that's OK, run less, get used to it. Your body need to align itself with all the stresses, including your bone internal morphology. (including your spine) Blocking pronation is bad unless you are particularly deformed. It is a major shock absorber. Just try and strengthen the shock absorbing muscles. (see knees over toes guy on TH-cam) If I were you I would do some major walks. 15 miles, then progress to some gentle fell running. (In flat shoes) These are runs where you are in an unstable environment all the time. These are efforts to change your internal morphology of your bone and soft tissue and strengthen you in the right areas. Cycling is akin to bed rest, and you have suddenly awakened from a coma. You will have soft, mushy bones. Just my opinion
I love this! Would love to see a follow up video at some point to see how you are getting on with running! What is really interesting is that massive difference between HR Zones and effort between a bike and a run. Using HRM and Zwift power meter, it can tell me I am in easy zone even though it's obvious my effort level is a lot higher. With running it is really hard to stay in HRZ2. I mix it up but generally so much easier to Zwift in the garage than run outside (including said toilet issue and having to manage what you eat and drink a lot more pre-run).
PS. It's not about the brand of shoes, many people get it wrong... shoes don't make the runner... that's why there are so many injuries, it's about technique and biomechanics. final tip to think about: As much cushion and thickness you have under your feet, more the disconnection from your feet muscles and nervous system to your brain, plus the inhabitation of the leg-foot design, that is shock absorption, etc.
Welcome to do the world of how it feels in Triathlons. Have a go at Brick sessions they are really good fun.
Find your run zones, HRT and Pace. 20 min coggins test every 5mins you run that bit faster. FTP test for runner. Great place to start.
Interesting stuff. Yeah, eating is a big difference. For me, not eating for two hours before the run was crucial - in the first months when I didn’t know it, I got problems. In cycling the stomach is stable, so it handles food pretty well.
Cyclist who started running due to injury... That list of issues sounds very familiar!
I came to cycling via running and generated all my power out of the saddle on the hills. It was effectively running on a bike.
Take it easy. Right now you're sticking a V8 engine on Mini suspension. It's gonna take time to adapt if you don't want to trash yourself. I think that's the reason some cyclists hate running so much - they go in all guns blazing and break.
why on such short runs do you need water bottles headphones and a phone. come on big boy. once you start doing a Kevin Sinfield (look him up) then you will need all the kit. you can buy bum bags with water bottle holders they work fine. keep up the good work
Just run real bent over?
a lot of the good cyclist i know that run are better than average cyclist.. But most of the great cyclist I know, never run.
Dear Alex. I have to intervene here. Please stop this for a cyclist unworthily activity immediately!
Not a bad place to go for a run though Alex!
Reaction, run on a track to learn strike n stride as a easy sprint fast pace 20m walk if off once a week till more is a pace for enduro. It's like a cadence workout, trails are to not trip down, efficiency up using terrain, cyclocross skills with feet in slippy rooty gooey to rocks, can be a scene 🍺
A bum bag/fanny pack is a lot easier to get along with when you call it a "runners utility belt"
You're welcome
You are running way too hard. I’m sure Mike would tell you of the importance of easy runs.
Had a reverse expirience: "what happens when a long distance runner starts road cycling?"🤣
Watching you run, your form looks so similar to Cameron Wurf! He is an amazing cyclist like you and has become an exceptional triathlete.
Would it be better to run on trails rather than on tarmac? Best of luck with your journey towards the event 🙌
I completely agree; gilets are useless and I don't understand the obsession with them in cycling!
You're looking like a good runner in the making. Would love to see a triathlon box ticked 2023. Most important thing though in retirement I guess is just be happy. Thanks for the channel
Hey Alex. Use the chest bottle for running. It fits right down your back side of your shorts and works great. Also grab the Patagonia stride shorts for fueling. These are great for gels and phone.
Are you planning on doing an Ironman next year? If so, will you plan on doing it on a fast course to get a good time? and what time would you aim for?
Runner here. We solve the pocket thingy, by not solving it at all. Just get used to having less. You'll either start cold, or return carrying a shirt. Leave the phone at home. If you need to be connected, for whatever reason, wear a watch that's on the data network. If running long distances, plan on getting fluids along the way or just run loops past your house or car. I have one zipper pocket in my usual shorts (Tracksmith Session) and only thing I carry in there is my car key and maybe a gel, for extra long runs. I do, however, wear two watches: a Garmin and an Apple Watch. The Apple Watch is an LTE-enabled model, so it's basically a very small phone. The Garmin is for obvious Garmin things.
yes - be bold start cold! I don't bother carrying a phone mostly, but when I do I use a "queenieke" sports bra from amazon that has a little pocket in the back. Partner says men's lulu shorts with phone pockets at the thigh on the inner shorts are good.
I ran middle distance through school and university. Other than a small rucksack when running to the track, I don't recall ever carrying stuff on long runs.
Maybe try the couch to 10k app, ups the workload week by week, you can probably start a few weeks in to the course
Ew.. could have warned us about the bowel movements mention Alex 😣
Started running, felt good, a few hours later turned my ankle going down the stairs, had to start out again a month later.
I ran cross country (a 'harrier' to you), and indoor track in high school and 'university' solely as a means to maintain fitness for my cycling, and because cycling here in the states was (and still is as far as I know) totally nonexistent on a high school level, as a high school sport.
I was not bad, since I could maintain slightly over a 5 minute mile pace for the 2.5 mile distance of our X-C races. (There were times when I hit the mile marker in UNDER 5 minutes, and part of that was slightly uphill on our home course, on which we were able to use medium length spikes.)
Sadly for me I developed shin splints so agonizing that I could barely walk, and since the shoe 'tech', way back in the early '70s was not anything to write home about, and exercise physiology/'bio-mechanics' was at least a decade later, I had no choice but to give up running completely. ☹
Next, swimming haha. Good luck on your Ironman!
You live in Andorra, have a look at mountain climbing absolutely love it but scares the shit out of me not keen on heights lol
Run Forrest, run!
Really similar experience for me, starting running after 15 years of bike riding. Makes sense why I'm much more comfortable out of the saddle now with a few years of running in my legs.
You should connect with Frodo. He probably knows the best trails also for "beginner" or to come back after injury.
So which triathlon you doing in April 🤷🏻♂️
Would you recommend those aftershokz headphones?
Start line….. “Be bold, start cold”, every time, especially when training. Best of Luck, Nedders
Brooks are great! but one tip, if you're really getting into running: get 2 pairs and switch every day.. running is very taxing on the shoe and you get way better life out of em buying 2 pairs at once
Good luck 2023 😊the little one growing up fast 😊
What a great team you two make!
Fascinating insight in to a cyclist becoming a runner. Needing to go is extraordinary sometimes
"But, I've done an Ironman". Best humble-brag ever.
A cyclist … start running?!
What an appalling idea!
I need the opposite of gilet for both running and cycling 😅
Brooks are basically the best shoes. They last longer than other shoes.
Brilliant, like Velma from Scooby Doo😀
Shin splints, plantar fasciitis, knee issues, the list goes on….😂
Shin splints can basically temporarily disable you (ask me how I know). ☹
Now, I suspect (and EXPECT) that they are A LOT LESS common currently due to shoe design, ancillary training, and biomechanical physiologists' input/advice than they were way way back when I had them in the early '70s, but probably still occur in some cases.
Back then, the hypothesis for why I got them was that for high school Cross-Country training, we did our intervals (about two miles worth of ~60 second quarters with a minute rest in between) on a hard packed cinder/gravel track, and our slower distance type runs (we did not know from the 'zone thing' way back then) on softer, grass surfaces.
I doubt that this is what caused the problems, but who knows???
@@nofascistsonmywatch it’s Caused because that the demand is to high for what the body can tolerate or muscle that are to “weak” shin splints do not need to exist. Look up kneesovertoeguy.
@@gabbechico8471 Yes, that's why I brought up the 'ancillary training' thing, as I figure there is a way around them with the proper weight/resistance training methods.
you are doing exactly what I did when i first started to run - bend at the waist a little in the hope that it would reduce any air resistance. my coach at the time brought it to my attention and on every run now I will periodically run a mental check - am i standing tall, are my shoulders relaxed, am i lifting my knees and am i breathing.
running should have some good benefits for you as it will build extra muscle in your legs and i things provides a greater cardio workout than cycling - just build slowly as it is pretty much guaranteed that you will get some stress injuries - shin splits or plantar fasciitis being the most common. Enjoy the journey!
incoming Duathlete/Triathlete in the making
Hi Alex, Irish cyclist/runner living in Pau. I'm also a Triathlon /cycling coach. I use a cycling jersey for my long runs. Tight pockets, no jiggle. For your feet, look for a cadence of 80-90spm. Quick feet offer your body a more balanced and comfortable run. Plenty of free running cadence apps. Use armband for phone. Good luck with your new style of life.
Hmmm 80/20 split z2 and z5+ as cycling so slower running make you faster ! Off road better for body + it's what the Africans do, so they are number 1 at longer distances and it also improves your core + more fun! Even more core strength required for running!
When i started running distance as well as cycling it was my Intercostals that gave me the most jip, totally used to my legs being ruined after a hard effort but with my ribs, it felt ever so slightly less comfortable than being stabbed. Carrying kit wise, i use a scott trail running bag/ "rucksack" it fits more like a waistcoat with no bounce, there's a company called Nathan that also do some really comfortable bags. The Apidura race backpack is a twist on a running pack. Try out some trail running i find it way more fun but then im down by lands end so I'm a wee bit spoilt on that front.
A lot of talk about Ironman ... however picking up on "marathon" ... London Marathon is in April .....
Reco: Hip flexors stretching and calf stretching have been a huge help. And for serious overly quad dependent cyclist (me) serious leg lock going down even the slightest decline. The cure: glute activation and strengthening. Good luck mate. Keep up the good work on clothing development.
I started running again this summer because getting the bike off the trainer and up from the basement + getting all kitted up wasn't worth it for the short time I can alow to training.
The comments have been focused on the running side. Lots of good info shared by your viewers. Regarding the cycling aspect, take a well earned rest from "training" on the bike. However, do not forget your love of the bike. That joy that brought you to the sport when you were young. it is well worth your while to give some thought to "fun" riding. Start thinking about those rides. The ones where there is no external pressure, just the ones that you finish and you feel happy inside. For some, it is long endurance, or mountain biking, or gravel or coffee rides with fit non-pro friends. You may not be ready just yet, but better to start on that journey soon rather than after an extended break of "years".
a popular saying in running, which I suppose applies to cycling a bit too - 'dress for the second mile'. Bin bags with arm holes poked in are a common sight in running event start pens. I laughed at how you equated Hell to being bloody freezing at 05:32