What are good bicycle workouts for a runner? I am a runner. I run half and full marathons along the year. All of the runners know that they should cross train and the best cross training is cycling. After achieving my long term marathon goal I will try to run triathlons.

So I need some bicycle workouts or full programs for training. Are there any specific workout types for cycling as cross training?
In the same way you train for your running you'll likely want to vary the rides you do on your bike.  Bicycles offer you the same options like:


Tempo ride: stay just below your lactate threshold
Interval training

Find a long flat section of road
Go above your LT for a bit, then a little below for a bit (stay above 70% of LT)
Many times this is 1 minute "on", 2 minutes "off"
Eventually you'll want longer intervals of 5 minutes "on", 8 minutes "off".

Find some terrain

My personal favorite.
Bikes cover so much distance while training that you can just pick different routes and go

Mountain biking

The terrain is constantly forcing you up and down, you're performing dynamic moves
You max your HR, then coast, then jump a log, the 5 quick intervals over hills, etc.



Slogging away miles on a bike probably wouldn't translate across sports as well as you'd like so I see your best benefit to come from strengthening and just plain having fun!