What are Junk Miles?

What are junk miles? It's intensity so low that it doesn't stimulate any meaningful physiological adaptation. So, you're not getting fitter, you're just getting more tired. And that fatigue cuts into the recovery you need to benefit from your training.

More miles does not mean better more training. What's an appropriate amount of hours per week if you're 50 or 60 plus? If you have an unlimited time to train, I find that 8 to 12 hours for 50 plus cyclists works really well and maybe one or two hours less for 60 plus cyclists.

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In this video, Coach Frank breaks down the 5 most important training rules for cyclists over 40, 50, and 60+ , and more importantly, what Bicycling Magazine didn’t have space to tell you.

Frank was recently featured in their article on coaching older cyclists, and while they nailed the headlines, there’s a lot more nuance that can make or break your performance. Today, Coach Frank is giving you the full coaching perspective.

🚴‍♂️ What You’ll Learn: - Why more miles ≠ more fitness (and how to balance training with recovery) - The truth about high-intensity (Zone 6) work for older athletes - How to strength train the right way (without sabotaging your riding) - Why you don’t need a race to train with purpose - The #1 mistake masters cyclists make: taking extended breaks ⚠️ Stick Around for Rule #5

If you take winters off, skip riding on vacation, or think breaks help you reset… this could be holding you back more than you realize.

📖 Read the Original Article https://www.bicycling.com/training/a70723113/older-cyclist-training-rules/

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💬 Let Us Know:

Which of these 5 rules are you already following—and which one surprised you the most?

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Work Hard. Ride Fast. Have Fun. FtFP.