Fat Burning, and DFAA-1, an Introduction
Attn: For Subscribers Only.
DFAa1 Ride In the Evening – Did That Improve Monday Night’s Sleeping Pattern?
I Changed my Workout Schedule To An Afternoon DFAa1 Ride
Yesterday’s DFAa1 Ride occurred around 4pm. Normally, I ride in the late morning, but I have been multitasking on several fronts, and fell behind. I also did not get to enter in my 60 minutes, instead riding in the afternoon. This was also an attempt to determine whether an evening exercise bout would improve my sleep pattern.
The Rides this Fall are all about DFAa1. I use FatMaxxer software, broadcast from an Android phone to a PC screen, and either increase or decrease my intensity when cycling to try and stay between 0.75 DFAa1, and 1.00 DFAa1. Using this number, instead of watts, gives me a highly accurate, day-to-day method, of measuring intensity and optimizing my Aerobic Capacity.
But I’m finding that a good ride requires a solid night’s rest. Monday evening’s ride actually did not go quite as well as I had hoped. The DFAa1 dipped “Below” 0.75 several times, and I also ran out of time. Therefore, the workout was just 45 minutes long, and the intensity was probalby too high.
But when bedtime came, I was pretty tired. I went to bed around 8:50pm, after a FULL meal of steak and sweet potatoes, and promptly passed out around 9:06pm. I had the Pink Noise generator on, and I had limited my alcohol intake to one glass of wine. I was hydrated, but tired. I ended up sleeping for FIVE STRAIGHT HOURS, which for me, is a recent record. But some time around 2:30am, I woke up, and did not get back to sleep until I had moved rooms, and changed beds. Then I slept for another few hours.
I am noticing a trend with this sleep; I get more DEEP sleep before I wake up, and I get more REM sleep after I fall asleep the second time. This may be anecdotal, but I do think the Pink Noise is helping. Now, I just need to get 7 or 8 straight hours of sleep.
The Garmin Connect platform is really interesting. I’m starting to understand it just a bit, but I’m going to keep working within that ecosystem of fitness, to explore features and become adept at the information it’s revealing.
Here’s the video. Thanks for reading, thanks for watching, and ENJOY THE RIDE!
What Does All The Data Say??
We Have to Look at the Holistic Picture.
I’ve been a Cycling Coach since September of 1993. I started with pace, then heart rate. In 1995 I bought my first CompuTrainer, and learned about LOAD. In 1998, I owned the world’s first TUNE powertap built for mountain bike rear wheel spacing. In 2004, I bought my first Suunto T6, and studied HRV from FirstBeat for two years. I ruined more Polar Power Units than anyone else, as I tried to get them on my clients’ bikes, as well as my own. Some of you know my history with ‘non-direct-force’ power ‘estimators’.
But we’ve come full circle.
Here’s the video analysis of today’s ride. I’m pretty impressed. The Vo2 data, Respiratory data, heart rate variability markers, and Smo2 markers, all agreed within 3 beats and 4 watts.
Today was a good day; I now know where my PHYSIOLOGICAL AEROBIC THRESHOLD is located, and I have a pretty decent idea of where my PHYSIOLOGICAL ANAEROBIC THRESHOLD is located. My numbers are down, for sure; my dormant summer due to bad air and extra houseguests left little time for training.
Today,
- My Heart Rate, per www.runalyze.com, told me to stay below 160bpm to improve my aerobic conditioning and optimize fat burning.
- My LEFT SHOULDER SMO2 told me to stay below 160bpm to improve my aerobic conditioning and optimize fat burning.
- My Right Vastus Medialis SMO2 meter told me to stay below 160bpm to improve my aerobic conditioning and optimize fat burning.
- The RESPIRATORY FREQUENCY on my Vo2master told me that my Aerobic Threshold was around 165bpm.
- An EWMA Wattage Flatline occurred at: 164bpm, 165 watts, and 38ml/kg/min on the Vo2.
- Ironically, DFAA1 of 0.5 occurred at: 175 BPM and just over 200 watts.
EVERYTHING is pointing towards an aerobic base of 160 bpm or less, and below 165 watts.
Let’s take this foundation, build upon it, and watch what happens along the way.
Here’s the link to my Google Drive Folder, so you can look at the same information and tease it out any way you wish.
Thanks for reading, and ENJOY THE RIDE!