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Archives for November 2024

Affirming DFAA-1 Aerobic Base With Vo2Master and Moxy

A New Calculation Uses Heart Rate Variability to Better Tune DFAA-1

DFAA-1 with new aerobic floor.
Garmin Connect IQ has an app called ‘AlphaHRV’. This app allows you to set custom floors for different intensities. Here, you can see my DFAA-1 (Alpha-1) is at 1.22, which is above my Aerobic floor. I’m exercising at an aerobic, comfortable, intensity. Zone ‘2’.

I’ve been a big fan of Dr. Bruce Rogers, since 2017. He is a trained MD, but publishes his work in credentialed journals. As a Masters’ level road cyclist, he knows how important heart health is. He is also fully aware of the cardiac risks to endurance athletes. This is why I am impressed with his latest work.

Dr. Rogers began to convince me that DFAA-1 had merit as a non-invasive way to calculate HRV equivalents to Ventilatory Threshold 1 (VT1) and Ventilatory Threshold 2 (VT2), around 2021, when Covid-19 was affecting afflicted athletes. As a Coach, it’s my duty to help my cyclists improve their health and fitness, but in a Holistic way.

Some of you may know that in 2016, a client and I had to perform CPR on another client (he lived). In 2023, a client of mine suffered a heart attack just after a remote class. He also lived, but both are events I never want to see repeated.

In fact, I have changed most of my protocols to include heart-healthy workouts. DFAA-1 is a new way to help everyone ride what I’ll call “Smart” aerobic base. At more intense levels of work, DFAA-1 can help identify ‘Threshold’ on a metabolic, Physiological level, instead of power. Power (watts) is just too immutable, and does not account for myriad other factors that lead to less accuracy in assessing proper intensity.

The ‘Limit’ for DFAA-1 At VT1

Now, remember – the calculation behind this technology is still nascent, but the application is fast-evolving. In 2021, research showed that a DFAA-1 of around 0.75 was fairly close to Ventilatory Threshold 1, or, the point of intensity at which our bodies begin to generate lactate at a higher rate, and thus, use more carbs in in our fuel mix. The original paradigm also set VT2, or the point of intensity at which our bodies begin to create more lactate than can be sustainably processed while staying aerobic, was around 0.5.

Well, the latest research paper from Dr. Rogers shows that there might be a better calculation for DFAA-1 at VT1.

The New Calculation for VT1 via DFAA-1

The goal of this study was to come up with a more accurate way to synchronize heart rate variability, and Ventilatory Threshold 1. What the researchers ended up doing was the following:

  1. They looked at the HIGHEST recorded DFAA-1, usually during warmup or recovery, but it could also be done at rest.
  2. Take this HIGHEST value (in my case, it’s about 1.8), and then ADD the more-traditional value of DFAA-1 at Ventilatory Threshold #2, which is 0.5. The result, in my case, is 2.3.
  3. Use this new Value (2.3), and divide it by 2. The result, again, in my case, would be 1.15.
  4. Use this last value, again, in my case, 1.15, and use THAT as the ‘more accurate’ value for VT1.

When a cyclist or a runner stays ABOVE the new value, they’re working aerobically. Thus, the majority of the gains would be synonymous with the now-ubiquitous ‘Zone 2’ or ‘Base’. Heck, I knew it as ‘LSD’, or Long, Steady Distance, from my days under the tutelage of Sally Edwards and Dr. Ken Cooper (at different times).

Testing the Metabolics of HRVT1

Garmin Connect DFAA-1 Vo2 and Respiration Rate
On this ride, I used my Vo2Master and a Moxy to get more information about the metabolic values associated with DFAA-1 at 1.15 or higher. On this chart, Alpha-1 was mostly at or above 1.2. Respiratory Rate was between 26 and 32. Vo2 was in the mid 30’s. Heart rate averaged 136 BPM.

My clients at my VQ Velocity Virtual Studio are now heavily invested in training with DFAA-1. We have mostly installed the Garmin Connect IQ Field known as “AlphaHRV“, which takes Heart Rate Variability, and calculates DFAA-1. It is accessible within the Garmin Connect ecosystem, displays in real-time, and gets saved in .fit files for post-ride analysis.

I accessed the settings for AlphaHRV within Connect IQ, set VT1 at 1.15, set VT2 at 0.5, saved the settings, and then began my ride with my clients. For 20 minutes, I rode with my Vo2Master mask and Moxy Monitor on my body, while HRV was transmitted by a Polar H10.

Here are the results:

Metric:Alpha1SmO2Vo2MaxTraditional HRWattsAlphaHRV Resp RateVo2Master Resp Rate
Average1.3439%38.561361702626

Honestly, I am MIGHTILY impressed.

  • At 170 watts of power, DFAA-1 averaged 1.34. This is above the 1.15 value I calculated for myself. Ergo, this 20 minute time span was SAFELY within the AEROBIC level of intensity.
  • SmO2 on the Left Lateralis averaged 39%. This dovetails into over 10 years of data collection for myself and clients. For me, 40% is a known ‘Safe’ value for VT1.
  • Vo2 was measured at 38.56ml/kg/min. In the previous two posts, I measured my Vo2Max at 62 or 63ml/kg/min. This value, at 62% of Vo2max, is, Safely within my Aerobic Training Zone.
  • Traditional Heart Rate averaged 136 beats per minute. Earlier this year, I performed a traditional Vo2max test, and the assessment from Vo2Master’s in-house software, showed my VT1 heart rate at roughly 140 beats per minute. Again – 136 bpm is Safely within my Aerobic Training Value.
  • The last two metrics, AlphaHRV’s Respiratory Rate, and Vo2Master’s Respiratory Rate, are values that I included so that I could effectively determine whether the AlphaHRV ‘RR’ calculation was accurate. As you can see – it’s spot-on.
Complimentary physiological metrics to DFAA-1 show heart rate smo2 and garmin firstbeat values
Garmin Connect and FirstBeat metrics complement the DFAA-1 values at VT1. Wattage is in ‘Zone 2’, traditional HR is in ‘Zone 2’, Saturated Muscle Oxygen is stable (green) and high at around 40%. EPOC/Load is at 79, and both Aerobic and Anaerobic Training Effect are in the ‘maintaining’ level of volume. ‘Perf Cond’ at ‘-1’ is honestly pretty good for me, as it tends to drop further and more quickly most of the time that I ride ‘base’. It’s my least-used metric, as it seems the most vague.

A Note About AlphaHRV On Garmin Connect:

Just a quick note: AlphaHRV includes an option for the RESPIRATORY RATE of VT1 and VT2. Now that I know I can breathe at 26 breaths per minute and stay at or below the intensity for VT1, I’ll set it at, say, 27 or 28 breaths per minute, as another Affirming Metric for ‘Base’ training.

Conclusion

Vo2 on screen with a Garmin 1040
Vo2Master has a Field in Garmin Connect IQ that will link their device to a head unit or a watch. A Vo2 of 37-38ml/kg/min fits in with a DFAA-1 above 1.15.

DFAA-1 Continues to reveal more about the human heart and new methods by which measuring HRV can lead to a more scientific approach to cardiac health and fitness. My clients and I are employing AlphaHRV to ever greater effect as we settle into several months of mostly “Base/Zone 2/LSD” training, to give our hearts and bodies a rest, and prepare ourselves for another season of Tempo, Threshold, and Vo2 intervals in 2025. This should result in more fitness capacity over greater ranges and durations, which I hope will lead to more adventures on two wheels, for everyone under my umbrella at Online Bike Coach.

Thanks for Reading, and

ENJOY THE RIDE!

 

Rotor Q Rings Revisited – Yet Again

Rotor Q Rings DO Work – Just Not The Way You Might Think

I’ve been using Rotor Q Rings ever since they came out. Prior to that, I was using Rotor’s ‘RSX’ technology, because the company gave their product to trained scientists for honest review and application.

The theory behind Q rings is that they provide gains in power without costs in metabolic energy expenditure. I don’t think that’s exactly the best translation. Instead, I believe that they do two things…

  1. They provide just ‘that much more’ power in the Power Phase of a pedal stroke (it’s 2-6%, and it’s NOT 360 degrees; more like 70-90 degrees)… and…
  2. Based on the ovality (once a thing, now just standardized – no more QXL rings…), Rotor Q Rings can help Optimize the ‘Moment’ (Physics Term) where max torque can lead to those extra millimeters of power and thrust.

 

Q Rings Have Five Settings

Rotor introduced a method, way back in 2010, I believe, where a cyclist could figure out just where the highest torque occurred in a pedal stroke, in relation to the crankarm. In an ideal world, this torque occurs at the highest ‘Moment’ of a pedal stroke. In other words, if a crank of 170mm was riding at 0% slope, ideally, the “Optimal Moment” would also be at 170mm, at the 3 o’clock position, or 90 degrees, completely perpendicular to the force of gravity. Like a crowbar, a cyclist pushing a crank with their leg gets the best assist from gravity where the crankarm is longest.

But it doesn’t usually work that way.

Pedal strokes and power phases are unique to the individual. You have to look at ‘Moment’. If the Rotor InPower Software shows that your ‘Optimal Moment’ is slightly above or below 90 degrees, well, that’s where the Q Ring can be beneficial. Move the Q Ring to the Optimal Chainring Position, and you’ve Optimized your power output.

Gravity Always Wins – But Torque Helps

When Pablo Carrasco, the inventor of Rotor Products, started looking at the physics of pedaling, he noticed some things.

  1. If a crank and chainring achieve OCP at 0% slope, the value might be different at different slopes.
  2. The contact point where chain and ring meet is always at 0 degrees. But having ‘Optimal Moment’ at 90 degrees at 0% slope in relation to the bike, would have you at ‘Optimal Moment’ of 80degrees (OCP 2) at a 5 or 6^% slope.

The goal for Rotor Q Rings should be to ‘Optimize’ the Chainring for torque based on the slope you want to optimize. If you’re a sprinter, well, the study I remember from Pez Cycling showed that while Max Power was not significantly altered, the rate at which Max Power was achieved was statistically significant. The study also showed that Rotor Positions 4 and 5 (with the crank near 4 0’clock position), was ‘Optimal’. Ironically, ‘Moment’ for a 170 mm crank at 4 o’clock position would be around 150mm, effectively, a shorter crank….

When I used the Rotor InPower system on my Mountain bike earlier this year, the OCP recommendation for a roughly 5% slope was OCP 4. I truly can ‘feel’ the torque on steep climbs, and as I age, I continue to rely on every mechanical advantage I can possibly hold.

Rotor Q Rings On A Road Bike In Hilly or Mountainous Terrain

The Rotor InPower Cranks that I have on my 2018 Cervelo date back to…. 2012??? 2015? I honestly don’t remember. When I raced, the terrain in Texas was rolling, punchy, and finishes were almost always flat or false-flat. I used the InPower software for PC, on rollers, to determine my Optimal Chainring Position (OCP), and came up with a ‘4’. I did not change it for eight years.

This year, upon my return to Reno, and having lost about two years of my outdoor cycling life to, well, life, I focused on my mountain biking. Now that winter has hit, and the trails will soon close, I’ll be riding out on the road more, as well as indoors. I decided to test my road bike, and reset my rings. This was done indoors, since that’s the only way I can ‘read’ the data from these cranks; they don’t

Here are the results:

At 0% slope, the Rotor Optimal Chainring Position (OCP) showed either Position 2 or 3, but from 1% slope up to 5% slope, when I quit the assessment, the InPower Software told me to place my Q Rings at OCP 2.

This MAY SOUND FAMILIAR.

Conclusion

So now I’m set. I’ve moved my Rotor Q Rings to OCP 2, and the next step is to find a way to measure OCP via the InPower APP, and affirm that ring position. Let’s go get some Marginal Gains. The Road Beckons! Watts Up!

Thanks for reading, and

ENJOY THE RIDE!

Vo2 at Threshold

Vo2 at Threshold – Affirming Outdoor Power at Threshold

Richard Wharton Vo2 at Threshold Online Bike Coach
Vo2 at Threshold can reveal a lot about how cardio-vascular fitness and status. The closer that number is to your Vo2Max, the better.

In my last blog post, I mentioned that for my best 10-minute effort while climbing a trail on a mountain bike, my Vo2 at Threshold read as roughly 55ml/kg/min. I also believed that my Vo2Max was roughly 62ml/kg/min. I was curious to see if these values were valid, so I went back indoors. At my home studio, I performed five weekly 20-minute efforts, specifically to determine whether those two values, Vo2 at Threshold, and Vo2Max, were accurate.

 

Percentage of Vo2Max When Cycling at Threshold Intensity

Different Metabolic Thresholds at a Percentage of Max Wattage
I’ve followed Jem Arnold for about a decade now, as he’s been involved in studying SmO2 for cyclists, as well as a lot of other things. This chart he presents, from a lecture, shows wide variation in ‘Thresholds’, where the body begins to migrate from mostly aerobic energy to anaerobic energy. This post is about Vo2 as a % of Max at Threshold.

There’s a lot of new information coming out about the determination of Training Zones. Essentially, each method of measurement tends to come up with its’ own value, and training zones are then based on those values. Let’s face it – Vo2 at Threshold is expensive to acquire, since it requires a Vo2Master, a Polar H10 chest strap, a Moxy, a Power Meter, and probably a Lactate Tester, which is a product I have owned in the past, but do not own at this time. Instead, I use the Moxy and other readings from the Vo2Master and my Polar H10 chest strap, to determine the most accurate Threshold value for myself.

By looking at ALL of the values, however, I could then apply each of them when training. If the goal is to raise Vo2Max to its’ highest time-limited potential, and to raise % of Vo2Max at Threshold, then having those other metric markers can help me take a more holistic approach to every ride.

The Workout

For these five tests (and probably counting), I used my standard indoor training software, PerfPro Studio. My warmup consisted of a 27-minute protocol that I’ve honed using Moxy muscle oxygen sensors. I did roughly four Vo2master O2 calibrations for each workout, but I only recorded the 20-minute effort on the Vo2Master app. The Vo2Master is best used in a consistent atmosphere, so I used a local 8000 btu air conditioner in my small room, to help keep humidity and temperature under control.

PerfPro Studio Vo2 at Threshold Workout
There’s literally no better piece of software in the cycling fitness world than PerfPro Fitness. The amount of information I can read, along with the myriad ways I can build workouts, remains unmatched.

Here are the results:

Date20Min Vo2 Average20Min Power Average20Min HR Average20Min RR Average20Min DFAA1 Average20Min SmO2 Average20Min EqO2 AverageBest 30-sec Vo2maxVo2 as a % of Max
6-Oct53.5271163350.56.822.262.685%
13-Oct55.1287172390.41524.560.691%
20-Oct57.5281170420.42024.565.288%
27-Oct56.9273172430.4310.225.363.290%
3-Nov56.9273172430.410.225.363.290%
AVERAGE55.98277169.840.40.42612.4424.3662.489%
HIGH57.5287172430.52025.363.291%
LOW53.5271163350.46.822.260.685%
RANGE416980.113.23.12.65%

What the Chart Says

There’s more information on this chart than just Vo2 values, but here’s the summary…

  • My 20-minute average Vo2 over 5 efforts was 56ml/kg/min. This is comparable to the 55ml/kg/min that was observed in the mountain bike climb from the previous, outdoor, post.
  • The highest 30-second Vo2 value over the same 5 efforts, which I’ll call Vo2Max, was 63ml/kg/min. Again – I’ve seen this ‘Vo2Max’ value enough to believe it is accurate. Incidentally, my Garmin 1040 and Garmin Connect continue to show my Vo2Max, per calculation only, at 59-60ml/kg/min, which I believe tracks pretty well, even though it is not using metabolic values, and instead uses calculations.
  • When you take the 20-minute Vo2 at Threshold, and divide it by the 30-second Vo2Max, well, my Vo2 at Threshold occurs at about 89% of my Vo2Max.

Notice that I have not mentioned power, or watts. I’ll explain why…

Vo2 at Threshold is a PHYSIOLOGICAL PHENOMENA

For 27 of my 31 years as a Professional Cycling Coach, pursuing watts at Threshold, watts at Vo2Max, and watts per kilogram per minute, has been a stated priority. However, Physics is immutable, while physiology is incredibly mutable.

For the same amount of physiological effort on the outdoor effort in the previous post, I averaged maybe 235 watts over 10 minutes, and 207 watts over 20 minutes. For these five indoor tests, I averaged about 277 watts over 20 minutes. The delta is too great to ignore.

On that same ride, I averaged 165 beats per minute for the climb, while on these five indoor rides, the average heart rate was 170 beats. Temperature, convection, and evaporation are important considerations for heart rate intensities.

For my climb outdoors, which was not 20 minutes, the average DFAA-1 on AlphaHRV was about a 0.4. For the 5 indoor efforts, it was 0.43. I am becoming more and more convinced that there is something ‘there’ there when it comes to DFAA-1 and Threshold.

Finally, the SMO2 value for my climb was about 25%, while the SMO2 average for the 5 indoor 20-minute efforts was 12.4%. I’m convinced that this is because of micro-recoveries on a mountain bike trail, vs. the consistent resistance of a 2% slope indoors.

I think I want to optimize my physiological markers going forward, and those of my clients, and let the watts take care of themselves from now on. Chasing watts as a primary metric, especially on a mountain bike, can leave a rider disillusioned and frustrated.

Conclusion

Vo2 at Threshold is a great way to assess your current fitness, but it requires expensive apparatus. I still don’t own all of the kit I could possibly wear that would help with this assessment. Knowing that my Vo2 at Threshold, is roughly 89% of my Vo2Max, does reassure me that my fitness, at least in August of 2024, and again in October of 2024, is pretty close to my genetic potential.

The next step, one I won’t attempt until the Spring of 2025, will be to try and grow that Vo2Max up to a 65, 66, or even 68ml/kg/min. This will be INCREDIBLY difficult to achieve as a 55-year old male, but I’d like to try. The next step would be to see if I can HOLD my Vo2 at Threshold near 90% as that Vo2Max rises. This is going to require losing another 2 kilograms of mass, maybe 3. That MAY affect my power output and fatigue levels, so I have to temper action with wisdom on this as we go into the 2025 PreSeason.

Winter is approaching quickly, and the cooler temps mean that I won’t be able to use the Vo2Master outdoors nearly as much. When the snow finally leaves the trails unrideable, I’ll be hyper focused on my indoor efforts in my VQ Velocity until Spring. But until then, I’ll be riding outside on the mountain bike on my beloved Peavine, trying to keep my singletrack skills and dreams alive until April 2025, when I can get back out there again.

I’ll post some follow up blogs about the other metrics featured in the chart above, but I need to consult with some PhD’s that are wiser than I am on these parameters. I also have to thank my client, Ken O’Brien, a retired Bell Labs professional, on his coding assistance for a new project that I’ll reveal next.

Thanks for reading, and ENJOY THE RIDE!