Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner
In Today’s Xert Daily Ditty, I’m showing how sliding the Freshness Feedback bar changes the suggested workout and intensity, and how the past two days of workouts affected my Weekly FOCUS.
I’m also going to talk about using the Xert TTE-TTR Field to achieve a Suppressed and a Depressed MPA during workouts.
Enjoy the Ride!
Today’s Xert Daily Ditty
I changed the Xert Training Suggestions and Adaptive Training Advisor by altering the Freshness Feedback under my Goals.
Instead of an “Endurance” Focused Ride, I got what I wanted – a “Breakaway Specialist” FOCUS.
I think my Fitness Signature is stale, and I want to work towards a breakthrough, possibly today.
Hop on to my Online Bike Coach Facebook Page to watch it live, at 10:00am, PST!
Yes, you read that correctly. I have set up my Xert Adaptive Training Advisor for a 5MMP, “Breakaway Specialist” Breakthrough, on January 30th of 2021. This is roughly 9 weeks away. I’ll be riding almost exclusively on my Rollers.
Rollers are a training tool that requires a cyclist to balance on cylinders under the front and rear wheels. Usually, the front wheel has one cylinder under the tire, and the rear has two. My rollers are a little different. They were purchased from Inside Ride, and they have extra cylinders on the back, to stabilize the rear wheel. They also move forward and backward, up to several cm. The rollers have bumpers on the side so you don’t roll off, and there is a drag unit on the rear cylinders so that intervals are possible.
Rollers work because they force the body to stay balanced, while working the cardiovascular system. The cyclist is required to pay attention; one moment of distraction, and BOOM! Down you go! At the same time, these rollers work in a biofeedback way – if your pedal stroke is not smooth, the rollers will move forward and backward. Not only can the cyclist feel this, they can see it. Minimal motion under more frequent loads means the ride is more realistic in terms of balance, power, and the economy of form.
Using Xert on Rollers is going to be a great challenge. I did this before in 2016 and 2017, when Armando was just releasing the product, and it really worked well. But the FOCUS becomes the FOCUS. Xert FOCUS is one of the best things about the Xert Fitness Program. My intention is to try and follow the plan more rigorously, and to attempt most of the rides, intervals included, on the rollers. Xert reads off of the 4iiii’s power meter, and I’ll be able to raise and lower my intensity based on gear selection, cadence, and speed. The drag settings and load curve on the rollers will help me do the rest.
Wish me luck, and let’s see if we can get that 300 watts another way!! 😉