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junk miles after a proper workout?

Old 07-31-13, 02:20 PM
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CanadianBiker32
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junk miles after a proper workout?

I used to be just cycling for fitness before and i would do long distance rides at more less low intensity in Zone 1.

I been doing proper training now and doing quality rides. Now would I be hurting myself to do a junk mile ride after a workout ? like 2 hours of quality intervals
and then going for another hour and half just riding at zone 1 etc, just for the fun of it?

Thanks
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Old 07-31-13, 02:38 PM
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Originally Posted by CanadianBiker32 View Post
junk mile ride
Building endurance, power & speed are all well & good but going for a nice bike ride and enjoying it is not junk, and how could that hurt? Besides a 2 hour ride adds to your endurance as well as quality of life.

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Old 07-31-13, 03:09 PM
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If the object is training, the appropriate thing is to do the intervals, then continue the ride at the highest maintainable pace, long past the point when your legs start to give out. A century would not be too long. On the bike nutrition is key. If the object is enjoyment, well that depends on where the joy comes from for you, and one can't give anyone advice on that.
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Old 07-31-13, 03:28 PM
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It depends on what you have planned for the next day. If riding an extra 1-2 hrs after your workout causes you to take longer to recover such that you can't do a proper workout the next day then no you shouldn't be riding for that long.

What are you doing in your 2 hrs of 'quality' intervals?
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Old 07-31-13, 03:42 PM
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What are you training for? Seems like most of these threads are about making your training more complicated.
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Old 07-31-13, 05:37 PM
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Training for once in proper motion. through an actual coach. More less in general to learn to become a faster cyclist.
To better my time in local Time Trials, Road Races and the Local MTB club
as well I want to do some more serious races for 2014. I want to get in the habit of training properly and increase my racing fitness. To be able to adapt to riding faster and harder . To condition myself
As well for 2014 want to do few more 100 mile mt bike races. As the last one I did better my time, but was not what i wanted. Was still behind my goals
so long term is to condition myself to ride really good for 2014 and for the rest of this season
so far In last 6 weeks i been on this program i have seen better times in my TT's and just in general my routes i normally ride on own i been able to complete those distances in better time. so think its working
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Old 07-31-13, 06:26 PM
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Ask your coach.
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Old 07-31-13, 10:15 PM
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I walk after I run and end every high intensity ride with some cruising. A good cool down makes my rest and the following day feel way better.
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Old 08-01-13, 04:05 AM
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Real training isn't riding. It's lifting. Whatever you do after that is just calorie burn and cardio, regardless of intensity level. Junk? It's just lower level burn.
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Old 08-01-13, 04:57 AM
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I heard the term junk miles before, but it was referring to rides at an intensity high enough to make you tired but not high enough to make you faster (some would argue there is no such thing as junk miles). But zone 1 is recovery pace, where you hardly push on the pedals and heart rate is at 65% of max. Can't see any harm in that if you have the time and are feeling good. However if I would do 2 hours of intervals I would be ready to fall off the bike. What intervals are you doing that take 2 hours?
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Old 08-01-13, 07:39 AM
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Originally Posted by License2Ill View Post
Real training isn't riding. It's lifting. Whatever you do after that is just calorie burn and cardio, regardless of intensity level. Junk? It's just lower level burn.
Do you mean that as in "all endurance athletes are pansies hurr durr!" Or that all TDF winners mainly lift? Cause they don't...
Weight training is important for any regime but let's just say that one time per week of lifting is quite enough for an endurance athlete
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Old 08-01-13, 08:43 AM
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Originally Posted by License2Ill View Post
Real training isn't riding. It's lifting. Whatever you do after that is just calorie burn and cardio, regardless of intensity level. Junk? It's just lower level burn.
Sorry wrong forum. You want www.wannabebigger.com. This forum is for cycling.
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Old 08-01-13, 09:54 AM
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Ignore that troll.
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Old 08-03-13, 05:11 AM
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As long as you have some recovery food soon after your intervals, I think those 'junk miles' could actually help rather than hinder, by maintaining the increased blood circulation in the legs. No need for anything fancy, just a sandwich or some cake would do.

However if you do the intervals then wait until after the 1.5 hour low intensity ride, you're definitely delaying the recovery process. This may or may not be detrimental to you.
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Old 08-04-13, 06:09 AM
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The smart money calls this 'active recovery,' and it's great for reducing muscle soreness and helps muscles 'recharge,' and return to critical performance levels. Active recovery after hard rides/efforts will make you a stronger rider.
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