Suffice it to say I haven’t had a great go of it the past couple weeks. Sucked it up and did my run yesterday in -30C, but I can’t stomach the idea of doing intervals on the trainer tonight. Is it really a waste of time if I get on for 45 minutes and just ride? I’m pretty new to this, and to the idea that shuffling along on a run to get the miles in is still beneficial in some way, while spending time going easier on the bike is worthless. Or perhaps I’ve misinterpreted.
If you ride such that is even a tiny bit hard you will get an aerobic benefit.
If you just tool around effortlessly, then it is pretty much a waste of time.
Maybe fine a workout in-between. Ride mostly zone 2 but with at least one 20 minute tempo effort in zone 3. I think it’s cyclists that have this crazy need to do all this insane spinning intervals all winter. While it’s best to have an overall training plan, just getting in some aerobic work isn’t a bad thing either.
You could also do drills, like isolated legs training, spin-ups (high cadence efforts) or just pick a particular power level or HR and hold it while focusing on a nice smoth even, pedal stroke.
Cycling isn’t so dissimilar ot running. If you not riding every day, your losing fitness. That’s OK sometimes, since you have to rest and recover, but honestly, every worouts should have a purpose. It shounds like you are doing mostly unstructured workouts. I did that for years. I had good results, but only when I added a lot of volume. Volume + Structure is what gets it done.
There are a few opinions on this. Mine however is that “anything” is better than nothing. Sure, structured intervals will specifically target your FTP and will help in other ways. But just riding for 45 minutes will have some benefit as well.
Ignoring the physical side of it, the mental benefit may be the greatest. First off, you are riding and we all know how easy it is to backslide, miss one night, then another and suddenly a week has gone by and now it is tougher to get motivated. Second, if you are riding you’ll bump up your metabolism so whatever you do consume should be burnt off quicker. Third, if you are like me, I tend to snack more if I don’t work out so doing a 45 minute of anything means less snacking. Fourth, guilt factor - doing a “garbage” ride introduces much less guilt than doing nothing.
Having said all that, you can still do some easy stuff that’ll help out without doing intervals. Do some one legged drills, do some high rpm, low power intervals, do some high power low rpm drills, stand up for 5 minutes at a time. Try some different positions on the bike with different spin rates and power outputs (are you able to spin at a high rate, putting out decent power, in full aero with your butt 1" to 2" off the seat?). Play some tunes and adjust your cadence to match on each one.
There are a few opinions on this. Mine however is that “anything” is better than nothing. Sure, structured intervals will specifically target your FTP and will help in other ways. But just riding for 45 minutes will have some benefit as well.
Ignoring the physical side of it, the mental benefit may be the greatest. First off, you are riding and we all know how easy it is to backslide, miss one night, then another and suddenly a week has gone by and now it is tougher to get motivated. Second, if you are riding you’ll bump up your metabolism so whatever you do consume should be burnt off quicker. Third, if you are like me, I tend to snack more if I don’t work out so doing a 45 minute of anything means less snacking. Fourth, guilt factor - doing a “garbage” ride introduces much less guilt than doing nothing.
Having said all that, you can still do some easy stuff that’ll help out without doing intervals. Do some one legged drills, do some high rpm, low power intervals, do some high power low rpm drills, stand up for 5 minutes at a time. Try some different positions on the bike with different spin rates and power outputs (are you able to spin at a high rate, putting out decent power, in full aero with your butt 1" to 2" off the seat?). Play some tunes and adjust your cadence to match on each one.
x2
Of course this Slowtwitch where everyone is training like a pro so tooling around to clear ones head,check out the scenery or (shudder) have fun is just not acceptable.
… tooling around to clear ones head,check out the scenery or (shudder) have fun is just not acceptable…Nick! Wash your mouth out, say 10 x Hail Mary’s, do 12 x 100m’s free on the 1:30, 25 burpees, 4 x 3:00 hill repeats in the big ring, and 12 x laps around the track alternating backwards and forward.
I do like to do all three of those things (re. clearing head, scenery, and fun), the former is actually a big reason I got into this in the first place. Unfortunately I’m stuck inside on the trainer for the time being. Don’t have a mountain bike anymore, and no way am I taking my good bike out in the ice and salt. Still nice to get outside and run though. And here I assumed I’d need to fork out for a treadmill in the winter… who knew. Dress appropriately and it’s all good. Told you I was new. 
Realistically if I can drag myself onto the trainer, I sweat every time. Hopefully that counts for something. I’ve found it’s also a good time to practice on the fly shoe entry/exit. I’m going to go with the “something’s better than nothing” philosophy for now, at least until I can get my volume up where it needs to be. I started at zero in June of 2013… so what I’m doing now is more than I’ve done previously. Though I’m not nearly as hard-core as 90% of folks on here, I do have a 70.3 in June – so I’m going to have to pull up my big girl panties and suck up more structure soon.
There are a few opinions on this. Mine however is that “anything” is better than nothing. Sure, structured intervals will specifically target your FTP and will help in other ways. But just riding for 45 minutes will have some benefit as well.
**Ignoring the physical side of it, the mental benefit may be the greatest. First off, you are riding and we all know how easy it is to backslide, miss one night, then another and suddenly a week has gone by and now it is tougher to get motivated. Second, if you are riding you’ll bump up your metabolism so whatever you do consume should be burnt off quicker. Third, if you are like me, I tend to snack more if I don’t work out so doing a 45 minute of anything means less snacking. Fourth, guilt factor - doing a “garbage” ride introduces much less guilt than doing nothing. **
Having said all that, you can still do some easy stuff that’ll help out without doing intervals. Do some one legged drills, do some high rpm, low power intervals, do some high power low rpm drills, stand up for 5 minutes at a time. Try some different positions on the bike with different spin rates and power outputs (are you able to spin at a high rate, putting out decent power, in full aero with your butt 1" to 2" off the seat?). Play some tunes and adjust your cadence to match on each one.
Pretty much all of this is spot on for me. Today is a perfect example. I got my run in this morning and absoultely dreaded getting in the water. But I know if I didn’t I would end up just eating a bunch of food and then feel guilty about missing the workout. Sure I would have liked to got in 2500-3000 yards today, but considering how I felt prior and throughout the workout. I’m pretty happy I managed to get in a modest 2000 yards. I’d also try to figure out how the hell I’d be able to add an extra swim before the week is over. Yes most of us are obsessive over this stuff.
I think the impact is the fundamental difference… Even running easy, while perhaps not taxing your muscles and cardio system much, does still provide a training stress to the joints and connective tissue while helps build longer-term durability. Super easy biking just doesn’t stress anything except perhaps your taint.
Wow… that’s really a thing? lol
Talk about a flying mount.
There are a few opinions on this. Mine however is that “anything” is better than nothing. Sure, structured intervals will specifically target your FTP and will help in other ways. But just riding for 45 minutes will have some benefit as well.
Ignoring the physical side of it, the mental benefit may be the greatest. First off, you are riding and we all know how easy it is to backslide, miss one night, then another and suddenly a week has gone by and now it is tougher to get motivated. Second, if you are riding you’ll bump up your metabolism so whatever you do consume should be burnt off quicker. Third, if you are like me, I tend to snack more if I don’t work out so doing a 45 minute of anything means less snacking. Fourth, guilt factor - doing a “garbage” ride introduces much less guilt than doing nothing.
Having said all that, you can still do some easy stuff that’ll help out without doing intervals. Do some one legged drills, do some high rpm, low power intervals, do some high power low rpm drills, stand up for 5 minutes at a time. Try some different positions on the bike with different spin rates and power outputs (are you able to spin at a high rate, putting out decent power, in full aero with your butt 1" to 2" off the seat?). Play some tunes and adjust your cadence to match on each one.
x2
Of course this Slowtwitch where everyone is training like a pro so tooling around to clear ones head,check out the scenery or (shudder) have fun is just not acceptable.
Uh oh! I obviously misinterpreted the “Slow” in Slowtwitch to mean something else.
Does anyone know where I can log my miles on my Barbiebike?
No such thing as junk miles
.
Wow… that’s really a thing? lol
Talk about a flying mount.
Slows your T1 somewhat, but so worth it.
I only do “garbage miles” on the bike. 99% of my bike training is low heart rate on the indoor trainer. Works for me.
+1 that’s why most of my winter runs are slow and easy and most of my winter bike sessions are short and hard.
Here is some indoor motivation for you…
www.youtube.com/watch?v=w2cngUil5AM
Seriously, where do you find all of this stuff??
I SO want to try some of that out next time I’m in a bunch ride!!
I think there can be real “junk” miles swimming and running: Swimming with no focus on stroke/form running so slow that the running form suffers might make more harm than benefits.
Cycling is probably another game - every single rotation is beneficial, no matter the speed.
Wow, thanks! Great article.
I’m pretty new to this
That’s key right there. In the early years ALL training is good training. The “garbage miles”, is really only applicable to vets who have been training for years and years.
Putting in the time at a moderate level of effort is always helpful in the early years.
It may seem counter-intuitive, but perhaps the most helpful and beneficial days of training in the early years, are getting out and doing something, anything, on the days when you feel least like it!
Now shifting to the other end of the experience spectrum, there are many, triathletes, particularly those focssed on and obsessed with the longer races that, are putting in “garbage miles” and wasting their time. With these folks they are essentially in an LSD rut, and all the training is in a narrow zone of effort. These folks would benefit greatly from a training program with much more dyanmic range in effort and intesities . . . but it sounds like you are not there yet.