Online Bike Coach

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

DFAA1 – Curb My Enthusiasm

I thought A Good Night’s Sleep Would Lead to A Good Ride. My Heart Said Otherwise

It’s frustrating – today’s ride started off with the best of intent. However, the FatMaxxer App, monitoring the DFAA1 fractions on my Heart Rate Variability, showed more strain than my wattage allowed. In other words, for the PRESCRIBED Heart Rate and Wattage intensity for a Lower Threshold ride, the DFAA1 basically told me, “NO. Back Off. Something’s not right. We need to lower the intensity.”

I fought this for 45 minutes before backing off, and watching the DFAA1 float higher.

Today, there was a VERY thin line between TOO HARD, and TOO EASY. I could probably ride at 153 beats per minute, and have a DFAA1 around 1.00 or higher, but at 156 Beats per minute, DFAA1 sank well below 0.75 and stayed there longer.

I don’t have images of the next phenomenon, since it occurred on my Fenix 6X Pro, but more than once, I received warnings that I was having an “Abnormal High Heart Rate.” I didn’t feel it, but I have set the Garmin Fenix 6X Pro to receive my heart rate from the chest strap when it is in use. Unfortunately, I did not record from the watch; maybe I’ll have to do that in the future.

There is an EKG app available for the Android and the Polar H10. I don’t believe I’m suffering from Athletic Heart Syndrome, but honestly, it’s better to know than not know, and I’ll start recording EKG going forward.

Here’s todays summary; I love using PerfPro Studio for these rides – I also love switching between %load and %slope. I still prefer % slope, but if I can get my heart rate and DFAA1 calmed down and not swinging, I might see if I can ride at a known % load, and watch DFAA1 and HR from there.

Thanks for reading, and ENJOY THE RIDE!

The Heart KNOWS Best.

DFAA1 With the Help of FatMaxxer and Garmin Connect Sleep Leads to a GREAT RIDE!

 

My economy is up, my heart rate is down, my weight is down, and my power is up. SmO2 is also tracking, and I’m starting to adapt.

I know none of this is new, but I do enjoy blogging the approach and the process.

Here’s today’s post-ride summary. Let’s kep the trend going.

Thanks for reading, and ENJOY THE RIDE!

October 9 2021 Post-Ride Analysis

Bouncing Between DFAA1 0.75 and 1.00 for Optimal Fat Burn and Aerobic Base Improvement

 

Having the FatMaxxer Android software on-screen in realtime has brought a new element to my base training. I use the screen to try and keep my intensity between DFAA 1.00 and 0.75. The advantage to this is that I can trust the fraction, more than I can trust the actual heart rate. Furthermore, looking at my power and Vo2max, I was able to keep the value below 40ml/kg/min, averaging about 35ml/kg/min, and I watched my Tidal Volume from the Vo2master, stay around 4.0 liters/breath.

I’m going to focus on economy and aerobic foundation. This is going to be FASCINATING!

Base Ride Number 2 – Pre-Brief

Ya Gotta SLEEP in order to PERFORM!

Apparently, the winner of this year’s Tour de France, who also won the race LAST YEAR, has a secret. He knows how to SLEEP and RECOVER.

I obviously do not.

I’ve tried everything; blackout curtains, weighted blankets, cold room, no caffeine past 10am, less than two beers a night, no overstimulation for too long…. Nothing really works. I’ve been tracking my Testosterone levels for at least 7 years, to see if that warrants intervention, but honestly, that’s an expensive and invasive step that I’m not willing to take at this time.

But I don’t sleep. And when I don’t sleep, weight management and cycling performance are challenged.

Here’s today’s Pre-Brief that describes the overview of my sleep, my weight gain, and my PREDICTED (not actual), Vo2max via Garmin Connect.

First Ride Using FatMaxxer For Aerobic Conditioning

Trying to Keep DFAA1 Between 0.75 and 1.00

Today’s Ride was just the first step in what will arguably be a four to six week effort to establish a BASE of AEROBIC Fitness. I rode just under 60 minutes, and used the information from FatMaxxer to keep my riding intensity at maximum aerobic intensity.

Yesterday, the Collier DFAA1 Ramp Protocol showed that if I kept my Vo2max under 40ml/kg/min, my HR below 160bpm, and my wattage below about 167 watts, that would be the ideal intensity.

Today, I rode for DFAA1, using the FatMaxxer on my screen, and I increased or decreased my intensity based on that. I DID dip below 0.75 a few times, but not by much, and not for long. It burned about 500 Kj, and felt about right.

Here is the analysis of the ride. I’ll link my files for you HERE:

Thanks for reading and watching, and ENJOY THE RIDE!