This year, I've spent most of the year away from my bike, so there's no training to get away from.<\/p>\n
For the first time in many years, I've put in less than 2,000 riding miles. \u00a0I've done minimal training and I've raced fewer times than I have fingers on one hand.\u00a0 My riding has been limited to 40 miles every 10 days or so.\u00a0 With that little riding, it's been impossible to train with any regularity. \u00a0I've been stuck with short, high-intensity efforts in a desperate attempt to find some form and fitness. \u00a0Alas, it was not to be.<\/p>\n
This year, my riding has basically been “junk miles.”<\/p>\n
Just this morning after a short hour on the deep back roads of NJ, I came to this realization.\u00a0 I also realized that I have learned something through this year's lack of training.<\/p>\n
Click through and learn what junk miles mean to me and what they could mean to you.<\/p>\n
<\/p>\n
![\"groupdirtride\"](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/09\/groupdirtride-300x225.jpg\")
<\/a>What are “junk miles?”<\/h2>\nI've talked about junk miles in the past<\/a>, and I even got into a discussion about junk miles with Selene Yaeger<\/a>. \u00a0Since I've never actually defined it, I'll tell you what I consider to be “junk miles.”<\/p>\nJunk miles are those rides that don't have an objective. \u00a0If you're training for a specific goal, you need to have a goal for each ride and an objective for each training block<\/a>. \u00a0This is even more important if you have limited training time available. \u00a0Junk miles only serve to add training volume to your program without adding specific value or valuable interval training time.<\/p>\nSometimes, those rides DO have value. \u00a0They allow for a level of mental relief from training as well as mixing up your interval work in a couple of different ways. \u00a0Check out these tips to get some fitness gains out of your junk miles and add some fun to your training.<\/p>\n
Get Some Mental Respite<\/h3>\n
There's something to be said for mentally freeing rides. \u00a0These can be anything from a quick spin to the coffee shop with your friends or a tour through the countryside. \u00a0Mentally, the ability to go out and pedal without having to worry about training zones, interval times and intensity factors is huge. \u00a0It lets you focus on the joy of riding and the quiet simplicity of pedaling a bike. \u00a0Such pursuits can bring you back to earlier days where your bicycle was your ticket to freedom.<\/p>\n
Getting away from your training schedule can also allow you to roam free in the countryside. \u00a0Tackling climbs at maximum effort can build a sense of confidence. \u00a0It allows you to showcase the fitness you've been building throughout the season. \u00a0You will also gain a fresh outlook on how you ride and you may learn a few additional things to work into your training. \u00a0Sometimes interval work can “put the blinders on” and force you to think inside the box. \u00a0A few days worth of junk miles can allow you to try new techniques and different ways of riding the same roads.<\/p>\n
How to get some mental respite:<\/strong> Go out on a ride with your friends and leave your interval program behind for the day. \u00a0Ride with them, chat with them, attack them and just let your body work without constraints.<\/p>\nDitch the Data<\/h3>\n
When I race on the track, the officials always check everyone's bike before each race. \u00a0They check to see that you don't have a [easyazon_link identifier=”B010SDBGQU” locale=”US” tag=”taicoaandthed-20″]Garmin device[\/easyazon_link] or other [easyazon_link identifier=”B000P1RO7Q” locale=”US” tag=”taicoaandthed-20″]computer on your bars[\/easyazon_link]. \u00a0If you have a computer attached to your stem, they'll tell you to flip it over or cover it up (or put it in your pocket, assuming you have one.) \u00a0Why would they do such a thing?<\/p>\n
They want you to race by feel.<\/p>\n
Learning to ride by feel is a key component to all of my training systems<\/a>. \u00a0It's also one of the most important skills you can develop regardless of your goals. \u00a0You may not always have a power meter<\/a> on your bike. \u00a0A heart rate monitor battery could die. \u00a0The cadence meter could fail. \u00a0Your computer could die. \u00a0What happens then?<\/p>\nIf you can't ride by feel and have a concept of what your body is doing, you're at a huge disadvantage. \u00a0In many cases, you won't have time to look at a computer during a race or event. \u00a0Getting in the habit of staring at your power numbers and relying too much on them will make you unable to ride on instinct and intuition.<\/p>\n
How to ditch the data:<\/strong> I don't advocate leaving your technology at home. \u00a0You still want to record your rides and log them in your training log, because it's important to see how much work you're doing. \u00a0Simply change the display to read something like “miles” or “elapsed time” and leave it at that. \u00a0If you're completely unable to bring yourself to change the screens, put a piece of duct tape over the screen so you can't see it.<\/p>\n![\"Autumn](\"https:\/\/tailwind-coaching.com\/wp-content\/uploads\/2016\/09\/autumndirtride-300x225.jpg\")
<\/a>Get Some Junk Mile Intervals<\/h3>\nIf you're stuck in a rut and you're finding junk miles to be a little more palatable, you can still gain some fitness from them. \u00a0By taking a more “organic” approach to training, you can let the terrain dictate your fitness gains. \u00a0By using a route mapping software like RideWithGPS<\/a>, you can plan out a route that will challenge your known weaknesses. \u00a0You can let the hills dictate your climbing intervals. \u00a0Flat roads dictate time trial type intervals and you can let dirt roads help you build muscular endurance.<\/p>\n
Junk miles are those rides that don't have an objective. \u00a0If you're training for a specific goal, you need to have a goal for each ride and an objective for each training block<\/a>. \u00a0This is even more important if you have limited training time available. \u00a0Junk miles only serve to add training volume to your program without adding specific value or valuable interval training time.<\/p>\n Sometimes, those rides DO have value. \u00a0They allow for a level of mental relief from training as well as mixing up your interval work in a couple of different ways. \u00a0Check out these tips to get some fitness gains out of your junk miles and add some fun to your training.<\/p>\n There's something to be said for mentally freeing rides. \u00a0These can be anything from a quick spin to the coffee shop with your friends or a tour through the countryside. \u00a0Mentally, the ability to go out and pedal without having to worry about training zones, interval times and intensity factors is huge. \u00a0It lets you focus on the joy of riding and the quiet simplicity of pedaling a bike. \u00a0Such pursuits can bring you back to earlier days where your bicycle was your ticket to freedom.<\/p>\n Getting away from your training schedule can also allow you to roam free in the countryside. \u00a0Tackling climbs at maximum effort can build a sense of confidence. \u00a0It allows you to showcase the fitness you've been building throughout the season. \u00a0You will also gain a fresh outlook on how you ride and you may learn a few additional things to work into your training. \u00a0Sometimes interval work can “put the blinders on” and force you to think inside the box. \u00a0A few days worth of junk miles can allow you to try new techniques and different ways of riding the same roads.<\/p>\n How to get some mental respite:<\/strong> Go out on a ride with your friends and leave your interval program behind for the day. \u00a0Ride with them, chat with them, attack them and just let your body work without constraints.<\/p>\n When I race on the track, the officials always check everyone's bike before each race. \u00a0They check to see that you don't have a [easyazon_link identifier=”B010SDBGQU” locale=”US” tag=”taicoaandthed-20″]Garmin device[\/easyazon_link] or other [easyazon_link identifier=”B000P1RO7Q” locale=”US” tag=”taicoaandthed-20″]computer on your bars[\/easyazon_link]. \u00a0If you have a computer attached to your stem, they'll tell you to flip it over or cover it up (or put it in your pocket, assuming you have one.) \u00a0Why would they do such a thing?<\/p>\n They want you to race by feel.<\/p>\n Learning to ride by feel is a key component to all of my training systems<\/a>. \u00a0It's also one of the most important skills you can develop regardless of your goals. \u00a0You may not always have a power meter<\/a> on your bike. \u00a0A heart rate monitor battery could die. \u00a0The cadence meter could fail. \u00a0Your computer could die. \u00a0What happens then?<\/p>\n If you can't ride by feel and have a concept of what your body is doing, you're at a huge disadvantage. \u00a0In many cases, you won't have time to look at a computer during a race or event. \u00a0Getting in the habit of staring at your power numbers and relying too much on them will make you unable to ride on instinct and intuition.<\/p>\n How to ditch the data:<\/strong> I don't advocate leaving your technology at home. \u00a0You still want to record your rides and log them in your training log, because it's important to see how much work you're doing. \u00a0Simply change the display to read something like “miles” or “elapsed time” and leave it at that. \u00a0If you're completely unable to bring yourself to change the screens, put a piece of duct tape over the screen so you can't see it.<\/p>\n If you're stuck in a rut and you're finding junk miles to be a little more palatable, you can still gain some fitness from them. \u00a0By taking a more “organic” approach to training, you can let the terrain dictate your fitness gains. \u00a0By using a route mapping software like RideWithGPS<\/a>, you can plan out a route that will challenge your known weaknesses. \u00a0You can let the hills dictate your climbing intervals. \u00a0Flat roads dictate time trial type intervals and you can let dirt roads help you build muscular endurance.<\/p>\nGet Some Mental Respite<\/h3>\n
Ditch the Data<\/h3>\n
<\/a>Get Some Junk Mile Intervals<\/h3>\n