Online Bike Coach

Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner

Xert Taper

Xert Taper and Building the 5MMP Breakthrough Workout

 

I’m just five days out from my Peak Performance, and it’s time for the Xert Taper.

I’m switching the Xert Improvement Rate MANUALLY down to “Taper”. I thought that Xert would do this automatically, but it’s provided a “Hazard” sign informing me that it would be appropriate to do this.

Next, I’ll be building the actual Breakthrough workout for the effort!

Don’t forget to sign up for the webinar, or the blog, and we’ll review the 9 weeks this Saturday!

Thanks for watching, and Enjoy the Ride!

Xert Time-to-Exhaustion Field

The Xert Time-to-Exhaustion Field is a VERY Powerful Tool for Managing Power.

 

The Xert Time-to-Exhaustion Field, which I have written about before, is a powerful tool for cyclists who use power. Here’s how I use it.

My upcoming peak is set for a week from now. I’m attempting to break the 5MMP “Breakaway Specialist” value that has been predicted by Xert. When I set my “Time-to-Exhaustion” power right at the 5MMP value, the Garmin can count down to the point where my MPA equals my FTP. If I ride at harder intensities, it will count down faster. If I ride at lesser intensities, the timer won’t move or will move slowly.

Furthermore, there is a “Time-to-Recovery” element that is also quite useful. I have set that to 170 watts, well within my recovery range, and the timer will count down until my MPA reaches “Full” recovery.

I’ll make another video using this field off my bike, so you can watch it in real time.

Thanks for watching, don’t forget to subscribe to the blog , and don’t forget the webinar next Saturday! 

Enjoy the Ride!

Xert Breakthrough Programming

Xert Breakthrough Programming – Building a workout to achieve a breakthrough!

 

Today I’m building a workout, first through Excel, then through the Xert Workout Builder, to create 5 by 1-minute intervals, to help me visualize the average power necessary to achieve a breakthrough. I’m trying to program surpassing 356 watts over 5 minutes.

Here’s the link:

Don’t forget to register for the Webinar this next weekend, which will happen RIGHT AFTER my effort on the 30th of January!

Enjoy the ride!

Xert 5MMP

Xert 5MMP – Can I REALLY Achieve A Breakthrough?

I’m just nine days out from my Peak date per Xert. My Xert 5MMP is reading “355”, and it floats between 355 and 357. I rode some 5 minute intervals yesterday and barely broke 302! The Vo2 data is showing that 355 will be a true challenge.

I believe my Xert 5MMP is Achievable, but not as a straight, horizontal average. I’m going to attempt it with my own strategy, which involves “Bank it”, then “Spend it”.

Watch the video and let me know what you think.

Enjoy the ride!

OverReaching

OverReaching With Xert

I’m just 10 days out from my “Peak” with the Xert Adaptive Training Advisor and Xert Goals, so it’s important that I push through this period, and OverReach.

An OverReach is about increasing both training volume and intensity, and FOCUSING on the intervals necessary to improve, in this case, my 5MMP power output, to be a true “Breakaway Specialist”.

I slid the “Freshness Feedback” on the Xert Goals window to ’15’, and will perform another 5:00 FOCUS ride today, probably on a wireless trainer.

Don’t forget to sign up for the Webinar that will begin immediately after the 5MMP breakthrough effort, at 1200, GMT – 8, on January 30th. Cost is just $10.99, or you can sign up for the blog at $10 and get all past, current, and future blog posts and webinars. I’ll continue to do this monthly, so let’s learn together!

Thanks again, and ENJOY THE RIDE!