Xert ATA – Saturday’s Big Ride!

Xert ATA (Adaptive Training Advice) for Saturday, October 10th, 2020

The Xert ATA and Training Pacer Rainbow Dial are showing that I am roughly 101 XSS in the hole. The workout goal is set to 166 XSS. The Focus recommendation is “Endurance”.

The Adaptive Training Advisor has been pretty predictable, and while I am tired, I’m not overtrained.

Xert ATA – Post Ride

Well, the Xert ATA wanted 166 points?

Xert XSS – 76 Points of Aerobic Base

Xert XSS in the Xert Adaptive Training Advisor is recommending 76 points of completely aerobic base.

My FOCUS is set for “Endurance”.

I earn roughly 1 Xert XSS point per 9 or 10 Kilojoules of work, at about 170 watts of power. There usually is not enough time in my day to head out for an easy road ride. SO, I will probably perform this ride indoors.

I DO miss having some intervals right now, however, so I may chuck the suggestions out the window and perform some intervals to get the points, and maybe try for a breakthrough.

XSS and FOCUS per the ATA

The beauty of this XSS goal comes when you’re fit and you know you don’t need too much, to stay on target. Xert FOCUS goal was set to 13:36, which is also fairly aerobic.

But I do love my mountain biking, especially climbing.

Xert ATA and Training Pacer for October 6, 2020

The Xert ATA and Training Pacer want me riding some endurance.

[caption id="attachment_12315" align="aligncenter" width="904"] Remember my blog post from a short while back? “Temper Action With Wisdom.” I am chomping at the bit as I want to get out and ride hard. But I’m going to trust the ATA and Training Pacer, and will aim for XSS and a “High” (easier) FOCUS.

Xert – Training Optional on the Xert Training Pacer

Xert – Training Optional in the Xert Training Pacer.

I did it – I moved the needle to the 1 O’clock position. “Training Optional” is sweet, sweet music. I’m going to take the day off. The dogs have been walked. Work beckons in a few hours. Right now, I’m going to fly my flight sim and maybe have a quick coffee nap.

Let’s look at the Xert Adaptive Training Advisor, below the Training Pacer. It describes WHY my status on the Training Pacer is set to “Training Optional”.

Xert Training Pacer – 10/4/2020

Xert Training Pacer is right at 12 O’clock.

The needle on my Xert Training Pacer is right at 12 O’Clock, but if I don’t ride today, the 24-hour triangle shows that I’ll slip back towards 11 O’Clock. The Xert Adaptive Training Advisor is recommending a 109 XSS ride, with an Xert FOCUS on “Endurance”, or “–:–“.

I’m going to head out now with my wife, and will report back soon.

Xert Training Load – My Journey to 300 Watts

Xert Training Load, Volume, Form, and Fatigue

I just finished my ride. We’ll talk about Xert Training Load and whether I am on track for my November 14th goal in a bit. But first, The Xert Adaptive Training Advisor wanted 163 XSS, an Xert FOCUS of 15:44 and it told me I was “Fresh”. Last night, after a poor night’s rest, I made sure that I went to bed at a reasonable hour, was hydrated, and slept soundly. My Garmin Performance Condition affirmed my Xert Form, with a “+8”. So, I decided to get in a few hours on the road bike. Here’s the course.

The most significant aspect of this course is the rolling terrain. The roads roughly follow the Truckee River, all the way to the California border. There are LOTS of hills and climbs, and the route is as challenging as you want to make it.

Remember what the Xert Adaptive Training Advisor suggested…

Sleep and Intervals

Good Sleep is critical to recovery, so that Intervals can be completed and be effective.

I failed a workout on Friday. The effort was an attempt to get Xert XSS points in. However, I got about 5 hours of sleep on Thursday evening; three hours and then two, after two hours awake. The Xert Adaptive Training Advisor is adjusting my goals every day, but it does not take sleep quality or quantity into account. The Xert ATA does look at fatigue due to volume, but it still acts as a carrot, and I am always out chasing the goal.

The thought did occur to me to take the day off, but my goal in this series is to follow the Xert Training Pacer and Workout Goals. I’m trying to do these outdoors as much as possible. I’m also trying to adjust my intensity on the mountain bike, since that is just so much more convenient. The trails are right outside my front door. Due to some time restrictions, I was unable to get outside and ride, so I opted instead for an inside ride with intervals.

The Xert ATA was asking for 91 points and a FOCUS of 16:36. None of the recommended workouts in the right column offered anything less than 90 minutes. So, I went to the left tab of the Xert – My Fitness page, and designed my own workout.

Here’s the workout in the Xert Workout Designer

On Paper, this was entirely accomplishable. However, this is based on solid sleep and intervals that follow the SMART acronym.

Xert Training Questions – Xert for Women

In 2017, using an early version of the Xert training system, my wife Tracy won a State Championships in Texas. I called out to her from a spot on the course, “GREEN!” YELLOW!” “ORANGE!” “RED!” to indicate the different colors on the wattage screen that I felt would best suit her needs at that moment. She ended up reducing the field from 25 riders, down to 5. She won two of the three primes, and won the finale.

At the end, everyone came up to her and said, “YOU OWNED THAT RACE!” “HOW DID YOU DO IT?!” “WHAT WERE THOSE COLORS YOUR HUSBAND WAS CALLING OUT?”