Scott has an important point: Long term cycling isn't the same as running. While you'll be is great shape from cycling it's different than running. I found this out personally when I cycled all summer and didn't play baseball and b-ball as I usually did. I started playing some football in the fall and while I was in super shape, I found running strange and hard to do as well as I used to. I was very surprised. After a few weeks of running I got my old stride back.
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So on a bike, try to duplicate those types of efforts. I find that easiest on an open road, since I can control the start/stop timing. For example, warm up for 10-15 min, then sprint for 5-8 secs, then pedal moderately hard for 15-30 secs and repeat. Repeat till you can't do a good sprint (with me that takes only a few reps!) then pedal at a stiff but stead pace for a while.

It's hard to transition from bike to run, that's one reason tri's are so hard. You'll still need to re-develop your running muscles and tendons, but wait till spring to do that. Meanwhile, do whatever therapy you can for shin splints.

Scott
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There are a couple of schools of thought, long slow distance, where you are on the bike for 2-3 hours +. Or shorter higher intensity – 45-90 mins, where you are raising your heartbeat to 75-80max.

You can do the latter by picking a hill near where you are riding, doing loops, warm up – easy 20 mins or so, then go hard up a say 2-5 min hill, then an easy 10-20min recovery. If you do say 5 intervals of this intensity a couple of times a week with a couple of longer slower rides (2hrs+) at 50-60max I'm pretty sure you will maintain a good level of fitness. Remember you will only increase your fitness by raising your heartbeat out of it's comfort zone.

Good luck
steve
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