We Have to Look at the Holistic Picture.

I’ve been a Cycling Coach since September of 1993. I started with pace, then heart rate. In 1995 I bought my first CompuTrainer, and learned about LOAD. In 1998, I owned the world’s first TUNE powertap built for mountain bike rear wheel spacing. In 2004, I bought my first Suunto T6, and studied HRV from FirstBeat for two years. I ruined more Polar Power Units than anyone else, as I tried to get them on my clients’ bikes, as well as my own. Some of you know my history with ‘non-direct-force’ power ‘estimators’.

But we’ve come full circle.

Here’s the video analysis of today’s ride. I’m pretty impressed. The Vo2 data, Respiratory data, heart rate variability markers, and Smo2 markers, all agreed within 3 beats and 4 watts.

Today was a good day; I now know where my PHYSIOLOGICAL AEROBIC THRESHOLD is located, and I have a pretty decent idea of where my PHYSIOLOGICAL ANAEROBIC THRESHOLD is located. My numbers are down, for sure; my dormant summer due to bad air and extra houseguests left little time for training.

Today,

1. My Heart Rate, per www.runalyze.com, told me to stay below 160bpm to improve my aerobic conditioning and optimize fat burning.
2. My LEFT SHOULDER SMO2 told me to stay below 160bpm to improve my aerobic conditioning and optimize fat burning.
3. My Right Vastus Medialis SMO2 meter told me to stay below 160bpm to improve my aerobic conditioning and optimize fat burning.
4. The RESPIRATORY FREQUENCY on my Vo2master told me that my Aerobic Threshold was around 165bpm.
5. An EWMA Wattage Flatline occurred at: 164bpm, 165 watts, and 38ml/kg/min on the Vo2.
6. Ironically, DFAA1 of 0.5 occurred at: 175 BPM and just over 200 watts.

EVERYTHING is pointing towards an aerobic base of 160 bpm or less, and below 165 watts.

Let’s take this foundation, build upon it, and watch what happens along the way.

Here’s the link to my Google Drive Folder, so you can look at the same information and tease it out any way you wish.

Thanks for reading, and ENJOY THE RIDE!

 

 

What Is My Current Fitness?

Stress is a horrible psychological state. It’s also chemical, and physical. Strain is the actual, physical manifestation of Stress. Think about it this way; Stress is your body, mind, and heart, looking at a hill, and saying… “I have to go climb THAT?!” And Strain is the actual GRIND as you stretch the chain with each revolution of your crank, the resistance of gravity and friction, as you heave yourself up that hill.

I’m not very fit right now. The Stresses and Strains of a summer spent in limbo as we feared for our community with fires, Covid-19, displaced relatives, and horrific air quality, as well as refugees, conspired to crowd our home, kill our ambition to ride (who wants to ride indoors in the summer?!) and focus myopically on income and survival.

But in late May, under the guidance of Coach Richard Collier, of London, and Dr. Bruce Rogers of Florida, I began to study, and then employ, the DFAA1 Collier Ramp Protocol, to study Heart Rate Variability, and assess Lower and Upper Thresholds via Cardiovascular activity.

I was so impressed with my own results that I implemented it on almost all of my clients. EACH AND EVERY ONE ENDED UP STRONGER, HEALTHIER, and LIGHTER. ALL OF THEM. IT WAS FASCINATING!

For years we have known about the benefits of POLARIZED Training. It wasn’t until recently, however, with the pioneering work of Coach and Physiologist Marco Altini, that we were able to interpret Heart Rate Variability data to the degree that we could find, for the cost of about $80-90usd, a PHYSIOLOGICALLY ACCURATE assessment of Aet, or Aerobic Threshold, sometimes known as LT1 (lactate deflection point 1), VT1 (Ventilatory Threshold #1), or HR Breakpoint #1. It has never been easier, or cheaper, to find.

This video is just a quick and short window into my most recent Collier Ramp Protocol, which I used with FatMaxxer App on an Android device.

In another post, I’ll provide a more holistic assessment post-workout, and I’ll include links to all files.

Thanks for reading, and ENJOY THE RIDE!

What Happened to This Summer?

Ever since I moved to Reno, Nevada, in the Summer of 2019, I’ve been aware of the risk of Forest Fires. My wife and I dodged one in June of 2020 by about 1200 Meters, but the Summer of 2020 was literally cut short by 60 straight days of poor to hazardous air in the Great Basin. Outdoor exercise was unsafe. Even indoor exercise was risky. We finally purchased an Air Purifier, but then ended up hosting three Evacuees from South Lake Tahoe, as they escaped the fire that was approaching. The fires to the North and South burned over 1.2 Million Acres, and are still burning, though they are contained.

As a result, I gave up my fitness and focused on home and family. I lost about 70 watts of Threshold, and gained about 2.5 Kilos of mass.

Well, it’s time to get back to work!

Fall 2021 Programming

I’m going to begin my 2022 Campaign now, in early October. The air has finally cleared, the evacuees are gone, and temps have dropped to refreshing levels. I’m going to blog the journey with you, and I’m also going to give you access to all of my data, for your own perusal and review. I’ll work to make this a regular video blog, with some writing, and we’ll watch the instruments I employ on myself, reveal the changes in my body as I perform my routine of exercise.

This should leave you with some knowledge about how to employ these systems for yourself. Perhaps you’ll see their value, and will use them as well. But the main goal is to hold myself accountable, share information objectively, and reveal just how lucky we are to have technology that can help us assess, program, review, and analyze our bodies and our bikes, so that 2022 is even more fun, and adventurous!

Thanks for reading, thanks for watching, thanks for your patience, and ENJOY THE RIDE!