Bond’s transition from competitive rower to cyclist comes as the legendary British cyclist Sir Bradley Wiggins focuses his efforts on rowing—at least indoor rowing, for now.

“I might be being a bit delusional, but the times suggest I’m not,” Wiggins, 37, told the BBC in June. “I’m going to see how far I can take it. Maybe a sixth Olympic gold?”

Currently, his sights are set on the British Indoor Rowing Championships set for the end of the year, but Wiggins’ reputation as perhaps the greatest cyclist in British history suggests the sky’s the limit. After all, with five Olympic cycling gold medals and Great Britain’s first-ever Tour de France title to his name, Wiggins may well go down as one of the greatest racers in history.

Meanwhile, Bond is pushing his name to the top of the leader boards in the cycling world. The 31-year-old recently won a national senior men’s cycling title in his home of New Zealand, mere months after switching to training on a bike. Soon, he will head to Europe to focus on time trial riding to determine whether cycling in Tokyo is a feasible goal.

So could either man be a contender in 2020? After all, there’s so much more to each sport than just fitness, although both Wiggins and Bond undoubtedly fit the bill.

“His biggest challenge is going to be the technical side,” recently retired British rower Andrew Triggs Hodge said about Wiggins. “Rowing is a whole different ball game to cycling.”

Bond told Stuff, a New Zealand news site, that even if cycling doesn’t pan out, he still plans to go for another shot at the Olympic podium. “I’ve set up to be at Tokyo in the Olympics, whether that’s on the bike or in a boat.”

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But here’s the problem: it creates muscle, joint, and ligament patterns that overburden the body, and at a certain point, it can also stop producing the endorphins that put a fire in your belly and help maintain mental engagement and inspiration. Our bodies get bored, and so do our minds. Neither of which is a good recipe for growth. But I’ve learned to disrupt this well-traveled road through a staged approach to running.

My return to running was slow and measured, due to a tendon injury that sidelined me for two years. I started on a treadmill. It was a softer landing than pavement and gave me total control of my speed and incline. My first workout was a mixture of speed walking and hiking. I soon progressed to running with short bouts of walking. It felt great to swing my legs underneath me, to land softly but quickly on my feet, to stand tall and focus on getting air deep into my lungs.

Start this program slowly. Even if you’re already good shape, it is easy do more than you should. Also, do one session at a time and separate each one by at least two days. If running is not comfortable for you, switch to speed hiking and set the incline between 7 and 10. Always focus on landing lightly on your feet, arms swinging by your side, and staying tall with the core and upper body.

Session 1: 15 minutes

Two minutes easy walk; 2 minutes medium walk; 1 minute job. Repeat three times. Keep incline at 2-3 throughout.

Session 2: 20 minutes

Two minutes at an easy walk. Then go for 6 minutes, with 3 minutes medium walk; 2 minutes jog; 1 minute run. Repeat twice with the incline set at 3, increasing one level with each set.

Session 3: 25 minutes

Warm up with 2 minutes of fast walking and 1 minute of jogging. Then go 2 minutes medium run; 3 minutes steady walk; 3 minutes medium run; 2 minutes steady walk; 4 minutes medium run; 1 minute steady walk; 2 minutes medium run; 1 minute steady walk; and 2 minutes hard run. Keep the incline at 2-3 for the duration.

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