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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Junk Miles Definition Confusion
- "Junk miles" is a confusing term with varied interpretations.
- Some define it as zone 3 riding, while others see it as any riding outside specific training zones.
Commuting and Fitness
- Colleen observed fitness decline in a retired client and others who stopped commuting.
- This highlighted the value of "noodley" rides, challenging the traditional junk miles concept.
Junk Miles: Fatigue without Benefit
- Colleen defines "junk miles" as any activity adding fatigue without benefit.
- She emphasizes total volume's importance, especially for endurance.