Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner
This entry is the part a deep dive into the Xert Training Advisor, including discussion of a thoughtful way to work with Points. Hey everyone—
After roughly three years where I lived two person’s lifetimes, lost a business, lost a home, almost lost a second marriage, got out of debt, and moved from Dallas, TX to Reno, NV, and spent a year here just…riding and living, it was time to start sharing and discussing the topics about which I am so passionate. Now I’m back, and I’m reinvigorated about cycling, coaching, technology, and your success.
I’m going to post to this blog regularly, and I’m going to try to make each post something teachable or interesting.
We’ll discuss fitness, technology, speculation, opinion, and fun – all of it around cycling and improvement. Blog topics may be road-based, and some themes will be mountain bike-based. Some discussions will be about the technology that I have on hand, and how I use it for myself. Some of the discussions will show ways that you can use it for your own benefit.
I’ll also try to include some video clips. One of the reasons I went so bankrupt with my studios was because I really tried to employ as much technology as possible to study my fitness and your fitness, and then find ways to improve.
Now that I live in an area where the cycling is just…. spectacular, I think you’ll enjoy seeing how much the study of things really helps. You’ll also see how some of it really doesn’t help at all.
I’m also going to write about my wife’s journey. She’s younger, stronger, and smarter than I am on a lot of this stuff, and she employs the technology as well.
It’s also important to get an idea of how women respond to this technology, and she certainly has her own opinions.
Let’s start with a six-week journey, which actually started yesterday. It’s about my Journey to 300 Watts of Functional Threshold Power.
I’m ready to write. Let’s go!
This is a short video of several clients at the studio performing Intervals called "Zoomies". Zoomies are 8-second intervals, with just 6 second recoveries. We performed FORTY of these in 3 sets. The goal is to ride the 8 second intervals at a relatively high intensity, maybe 150-200% of Threshold. Then the cyclist spins through a short recovery. I used it on Tuesday, and multiple cyclists achieved breakthroughs on Xert. I'm using it today as well, to similar effect.
Dear James,
I Just wanted to give you a heads up on what I’m looking at in terms of your Xert progression.
IF we were looking at the ATA, well, it’s pretty much spot-on. You’re right on the edge of “Training” and “Training Optional”, and the Xert Progression future workout is arguing for something a little less intense. We’ll see about that. I don’t agree or disagree, but the physiological modeling is rolling parallel to what I’m providing as a coach. However, we communicate more effectively, and we also know when you’re feeling good enough for a breakthrough, when the model might say something different.
STRESS continues to trend upward. You and I know that a good hour on the bike can use as much as 800-1000kj’s, and we’re S L O W L Y going to work our way up for that. Still – I like seeing this growth. It’s going to lead to a great aerobic engine. This is one of my favorite Xert Progression charts; we know how much energy it takes to ride, and here, we see it in a rolling average.
Speaking of Signatures…..
For the upcoming week, don’t forget to try and RAISE your watts over the set time periods, and follow my “bank it, then spend it” philosophy. Think of it as half-wheeling from hell. We’ll get appropriate dips in MPA, we’ll see better colors in the “Focus” field, and we’ll continue to see breakthroughs AS YOU SEE FIT!
You’re on your way, and I can’t wait to see what the next two or three weeks bring you in terms of Signature, Volume, and Fatigue. Don’t forget to do some resistance training, and if there are ANY twitches or warning signs from your hip, calves, or heart, we back down, and recover. No injuries. Train hard, Rest Harder.
