Junk Miles in Cycling Training: They Aren't What You Think They Are

[@pawelnajdzion7283]

Great material - really like the way how the topic was captured 👏

[@erlendsteren9466]

Thanks, I really like your video! I think junk miles are the miles in heavy trafic, polluted by road-dust and exhaust and dangerous car-drivers. I also agree that junkmiles are the miles that is overtraining.

[@JNorth87]

Cycling is 25% what you do on the bike and 75% everything else.. People are all focusing on the wrong thing.

[@ds6914]

This seems wrong

[@PerryScanlon]

In running I've heard it referred to as running too slow. 50% of max HR might not be a good way to train unless fasted.

[@suisinghoraceho2403]

This is a very important topic to revisit. I have two questions, the first is how do we count intensity when we push the duration of an easy ride. For arguments’ sake, say 2 hours Z2 rides is usually an easy day for me. Would pushing to 4 or even 6 hours at the same Watts still counts as an easy day? Or should those rides be counted as a hard day instead? Also, what is the minimum effective duration of an easy aerobic ride? I understand LSD needs to be long, but sometimes I just can’t find the time every week. Let’s say I have done my 3 days of high intensity rides in the week. Would riding 60 minutes of z2 on the other 2 or 3 days help? Or am I better off resting on those days? Thanks again for your excellent pods. Thanks again for

[@djbattledmv]

I should be a case study cyclist for science or a coach. Late 40s, work 50+ hours a week, family man, and generally riding 8 through 12 hours a week. I'm sure I have junk miles in there. As you said, all miles matter. Great video here

[@Avianthro]

Suggestion: Junk miles are any miles you ride without being properly recovered. Their intensity may be high, medium, or low. The main problem that so many of us have is not remembering/not being able to discipline ourselves that training = progressive overload + sufficient recovery to be ready for the next session, be it an overload or not. Recovery, recovery, recovery!

[@notreally2406]

What people get wrong is riding too hard too early in the ride according to how they feel. You can ride every day, even if you wake up and feel like a truck hit you. You just need to ease into as long as it takes, but you will come around.

[@Avianthro]

@@notreally2406 Yes, you CAN do that, but it's not the right way to train! Training requires that you be recovered enough to do a session that's at least at the same level of workload as your current average. If you're not recovered well enough, if you"feel like a truck hit you", and you try to "ease into it", you will be doing junk miles. Recovery checklist: #1 is morning rest heart rate not above your past week or two running average by more than 10% or so #2 You feel like your energy level is good, not like you were hit by a truck # 3 no muscle soreness and muscles feeling lively-bouncy, at normal strength levels not sluggish (You can do a little test ride of about 5 minutes to check this.) #4 not sick All four items OK, then you are good-to-go for training. If not all OK, then just rest for the day.

[@SteakandChains]

Question: do race days count as training? I recently did a 10 day day race and improved my FTP by about 30 points and my five minute power by about 50 watts. generally I keep my schedule set with three virtual races a week and in between longer slower rides. Over all my fitness this year has improved significantly as my FTP has gone up about 80 points.

[@saskhiker3935]

Just came here to say, i like your hat.