Empirical Cycling Podcast Ten Minute Tips #54: The Truth About Junk Miles
Apr 6, 2025
Gediminas Grinius, an Empirical Cycling coach, dives into the controversial concept of junk miles in this engaging conversation. They dissect the definition of junk miles and emphasize the importance of overall volume over strict intensity for optimizing training. The discussion covers the nuances of group rides, the dangers of rigid training plans, and the mental health benefits of flexible cycling routines. Grinius shares personal anecdotes about the balance between fun and structured training, urging listeners to prioritize enjoyment while pursuing their fitness goals.
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Gradual Volume Increase
- Avoid drastically increasing training volume, as it can lead to overtraining.
- Gradually increase volume to allow for proper recovery.
Zone 2 Fixation and Fatigue
- Gediminas observes riders, particularly in winter, fixating on Zone 2 at exactly 70-75% FTP.
- He notes this often leads to long-term fatigue buildup and negative training feedback.
Training Camp Pacing
- Pace high-volume training camps sustainably to avoid excessive fatigue.
- Prioritize manageable intensity over pushing too hard and requiring extended recovery.