fattima wrote:What do you mean by junk kilometers Euan?
There are five zones (this is old knowledge so it's probably out of date and wrong but it worked for me)
E1 - kinda a bisk walk
E2 - a jog/lazy ride where you can carry on a normal conversation
E3 - gasping a bit, can still chat but it's more of burst.
E4 - now communication is down to grunting, working to get enough air in, barely keeping that balance
E5 - ZOMG I'M GONNA DIE MAKE IT STOP!
E3 - the lower range of E4 are generally junk kilometers, meaning they have no training benefit; in fact detrimental. Doesn't offer appreciable gains in aerobic capacity over E1/E2, offers no V02 training benefit, excessively fatigues the body.
E1-E2 can go all day and the aerobic capacity is improved.
E5 - used sparingly, VO2 max improvement etc.
All that's off the top of my head without looking up so very rough and will need fact checking but that's the general idea behind junk kilometers.
If you can commuting is great way to get your fitness back up, you are on the bike daily and you can go hard some days and cruise the next. I like it because it becomes your normal way of getting to work so does not feel like forced training. On a nice day like today I'll extended my commute to vary the k's I do.[/quote]
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