am: very easy 4 miles with Sumo
pm: 20 miles on the bike
It's getting warmer out, so I am finally getting an opportunity to enjoy biking on the days after a hard workout. I believe if you cycle consistenty in between your hard run days, yes it can improve your race times.
Just make sure you don't go so hard on the bike that it affects your run the following day. You may be negating the benefits if you have to sacrifice running miles by adding bike workouts.
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