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Starting Off in an Xert Training Deficit. Points is Points.

I started off Tuesday with Bold Ambitions, but honestly, and this is now kind of rare for me, I ran into a ton of technical issues that ate into my time, and led me to less than half the recommended XSS points for the day. Let’s review, and then look at what I DID do on Tuesday. Training Pacer Dial This entry is the part a deep dive into the Xert Training Advisor, including discussion of a thoughtful way to work with Points. 
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I’m Back

Technology, Application, Attention, Success

Hey everyone—

Richard Wharton
In my new home.

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. 

Training Smart is Kind of Cliche, But We Have SO MUCH GOOD INFORMATION AVAILABLE, ON BIKE AND ON SCREEN!

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’m Determined to Show AND Tell

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.

I’m Now 50. This is my 28th Year of Cycling.

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!

Sunset in Reno

Performing 8-Second “Zoomies” with 6-Second Recoveries to Achieve Fitness Breakthroughs

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.

Here's how to make them work for you.
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Garmin Profiles Part 1 – Xert Training Fields

Xert Training Fields Garmin Profile
Xert Training Fields Garmin 1000 Screen 1.

What's On Your Garmin?

I frequently get this question. "What's on your Garmin?" "What's on your Screen?" "What do your Profiles look like?" How do you set up your Xert Training Fields, and in what order?

In this post, I'll walk you through the entire process.
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A Letter To A Client – Xert Progression

 

Dear James,

I Just wanted to give you a heads up on what I’m looking at in terms of your Xert progression.

First Things First – Xert Progression

This is a NICE CHART OF XERT PROGRESSION. It’s safe, it’s consistent, and it’s predictive. The Form line is just a hunch right now. As long as you feel okay, we continue. There are no signs of overtraining.
Xert Progression XPMC Training Load Form
Xert XPMC Chart Shows nice progression, breakthroughs, and a Plateau’d form line, which is just fine for now.

 

XERT Training Pacer and Summary Boxes

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.

Xert Progression Training Pacer Agrees with Coach Wharton Programming
IF you follow the Xert Training Pacer, which is kind of a broader coaching tool, it correlates with what we are seeing in this discussion.

XERT Progression Stress Chart

Xert Progression Stress Chart shows steady growth
Xert Stress Chart Shows healthy growth, but also shows the limits of indoor training. This will rise once the weather turns and you’re able to get Green/Red rides outside.

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.

XERT Progression Strain Chart

Xert Progression Strain Chart Push and Pull the Signature.
Strain is showing that the quality days are HIGH QUALITY, with a nice High Strain Purple Marking, whereas the Green/Red and Recovery days are all pink, which is exactly as they should be. Those are also mostly lower strain overall.
As for Strain, well…. The QUALITY days are QUALITY! HIGH QUALITY! AWESOME QUALITY! LOOK AT THE PURPLE MATCH HEADS!!! And the QUANTITY DAYS ARE QUANTITY! Little-to-no match head! Recovery days are also just that – Recovery; there’s no match head to speak of. Also notice that your Xert Progression Focus line is out there in the “GC Specialist” area. I am JUST fine with that, as, if you think about it – 8 minutes is a PRETTY AEROBIC effort. The Focus Spike was right before your breakthrough, and it settled down again after those two silver medals. We’ll be attempting breakthroughs less frequently now, but when they come, they’ll be “Big Silvers”, as we develop the HIE capacity, and let FTP float up. IT will pull Lower Threshold.

XERT Progression Fitness Signature Chart

Xert Progression Fitness Signature Trendline HIE Threshold Power Peak Power Lower Threshold Power go UP
Capacity to do work comes in three places. Aerobic Capacity, Anaerobic Capacity, and Maximal Capacity. We don’t worry too much about Maximal Capacity right now, but the HIE and Threshold continue to grow, and pull Lower Threshold Power up.

Speaking of Signatures…..

You’re identifying your TRUE HIE, which is fundamental to interval intensity and duration. You are also showing a GREAT, YAWNING GAP of Tempo Power, from 189 watts to 242 watts, which is what I like to call my “Post-Breakaway With 45k to go” power. Remember – I WANT YOU TO BE THE ONLY ONE IN THE PICTURE WHEN THE FINISH LINE COMES AROUND! All of that will rise as FTP and HIE go up. We’ll also ‘Push’ Lower Threshold with LOOOOONG slow rides once the weather warms up where you are.

XERT Progression Fitness Planner

Xert Progression Fitness Planner GC Specialist Ramp Rate Polarity Ratio Fitness Signature Total XSS
Ramp Rate is rising steadily. Polarity ratio is improving. Fitness Signatures are trending in green, and Total XSS is showing a healthy bump as well. Weekly focus is right where you want it.
Finally – let’s take a look at the Planner, as it confirms a few things, and points out a few others…
We’ll start with Ramp Rate. Outside of the week of the 18th, which is still okay at 7.2, look at what the simple act of Progression has built for you; a nice, steady Ramp up of XSS/Day volume. We’ve also seen improved Signatures because of this, and in the last two weeks, we’ve hovered near a 90:10 ratio through Friday of each week. I’m not concerned about smacking a 90:10 or greater for a whole week – THAT would take less volume, and would be too intense for this time of year. Look back at the Strain Chart, and you’ll see that those Quality Days were so beautiful, and fun, that the Easy days ended up being easier, and longer, at higher levels of wattage and energy. Total XSS for the week ended at 669, and it’s THAT number, along with the FOUR WEEKS of GROWTH, is what MIGHT necessitate a Periodization. NOT this week, but maybe NEXT week. We’ll see how this goes as we progress.

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.

Chat soon.
— 
Richard Wharton
USA Cycling Level 1 Coach
Author: Watts per Kilogram
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Cycling Center Dallas

Ph: +1 (214) 616-9850
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