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Vo2Master Vo2Max Value Affirms Garmin Vo2Max Estimator

Vo2Master’s Vo2Max Value Was 98% Consistent with Garmin

Richard Wharton Vo2Master OBC Headquarters
THE THINGS I DO FOR SCIENCE!

In May of this year, I wrote a post about the Garmin Vo2Max Calculator. In July, I was able to test my Vo2Max at OBC Headquarters, to compare values. I performed a Graded Exercise Test, using the Vo2Master app. This app, on a cell phone, trapped data from multiple sources. The Vo2Master’s Vo2Max value showed a 1-point difference from the calculation to the actual results.

Let’s take a look at what I learned about myself.

Remember – Vo2 is translated into: ‘Volume of Oxygen Consumed’. It’s the rate at which Oxygen is absorbed by the body for use in muscle contraction and life-sustaining activities. The Greeks believed that breath was life… and they were right.

The Vo2Master Provides a TON of information!

Vo2Master App Metrics
This is just one page of data fields that I can use on the Vo2Master app. You can also run these fields as graphs. All of the data is stored in a detailed .csv file that can be downloaded and shared for analysis.

Since it launched over 5 years ago, the Vo2Master app continues to improve. Just about any sports fitness product that has Bluetooth transmission can now be recorded. These myriad data points can also be displayed, in numeric or graphical format. My only complaint about this has been the inability to display and record this information on a larger screen, like that found in a laboratory or on a regular PC. But that’s a side project that I’m actually working on via (fitnesshrv.com). The app can also be simulcast from a phone or tablet to a large screen with 3rd party apps or with Apple TV.

For this test, I recorded the following external data points:

  • Load Generator (Ergometer)
  • Power (crank)
  • Heart Rate (chest strap)
  • Heart Rate Variability (HRV)
  • Cadence (crank)
  • SmO2 (Moxy)

These data points allow me to transfer the information learned in from the Vo2Master, over to my body and bike when I’m cycling outdoors.

For the ‘Native’ Vo2Master data, I recorded:

  • Respiratory Frequency
  • Tidal Volume
  • Ventilatory Exhalation in Liters per Minute
  • Expired Oxygen

ALL of this information was recorded on a single .csv file, and a summary report was delivered after the test ended.

Any information that was able to be transmitted via Ant+ signal, was also recorded on my Garmin Head Unit.

Vo2Max Test Parameters

I can build just about any test protocol I wish to construct, but the most common Graded Exercise Tests for Vo2Max are built like this:

  • A decent warmup that includes instrument and ergometer calibration to ensure accuracy.
  • 2-4 minute stages at preset wattage loads.
  • A 25 to 30-watt jump (“step”) at the end of each stage.
Vo2Master Graded Exercise Test App Protocol
The Vo2Master app can perform Graded Exercise Tests, ‘5-1-5’ type tests, and even training intervals. Variations within each set are based on time and intensity.

For this test, I had already warmed up, so I just chose a 5-minute warmup, 3-minute stages, and a 30-watt jump in each step.

The Test

Vo2Master Graded Exercise Test
The area in grey is the exercise load. Purple is the power coming off of my power meter on my bike. Red is my traditional heart rate. Blue is the Vo2 data coming from the Vo2Master.

The test was performed on July 14th of 2024. The previous week, Garmin Connect had my Vo2Max calculated at 57ml/kg/min. The Primary goal was to determine the accuracy of this number. The secondary goal was to determine Ventilatory Threshold #1 (VT1) and Ventilatory Threshold #2 (VT2) to see if those wattage, heart rate, and other physiological results, were in-line with the Calculations made by Garmin Connect.

*** Remember – this is just ONE individual performing ONE Graded Exercise Test. There’s nothing linear or broad. I’ll add to this information over time, but it’s just a snapshot of my fitness, compared to a mathematical algorithm by a fitness company.

I began the test at 100 watts of resistance, which was then raised by 30 watts every 3 minutes. I ended the test at roughly 300 watts of ergometer load, when I was exhausted, and my Max Heart Rate was at a value I hadn’t seen in about 6 months.

A Few Problems with the Data

When you look at the graphs I’m providing, you’ll see that there are two problems with the data, neither of which is enough to discount the information in it, but it IS important to understand the results.

Vo2master test anomalies
I’ll perform this test again some time, using an axle or spider based power meter. I may also acquire the ‘other half’ of the power meter (the left leg – this is a rare, right-leg-only pm), and show why 2-legged pm’s are so much better.

First – there’s a glaring delta between the Ergometer Load and the Power generated. Those two values should be roughly 1:1 (Power should be roughly equal to the resistance provided, per Newton’s Third Law). The Power lagged behind the Ergometer load the entire ride, even after calibrating both devices. I believe the data from the power meter is accurate, however, and it’s the information I would use outdoors or in training. So, while it’s not in line with load, it does still provide valid data.

Second – the power line itself is variable. I blame this on the fact that I use a one-legged power meter indoors, and the data packets can ‘speed up’ or ‘fall behind’ at certain cadences. I’m fully aware of the shortcomings of one-legged powermeters, which is why, when I ride outdoors, I truly prefer axle-based powermeters, and more specifically, ‘two-legged’ power meters that trap the torque on both cranks, and use the information to compute a more accurate and thorough set of data.

For this test, the average for each step was fine, but in the future, I will make two specific changes. I’m going to purchase a more modern trainer, and I’ll purchase the ‘other leg’ of my power meter, so I can get the more accurate information for my indoor-only bike.

Vo2Max Results

The most important question I wanted to know was what the Vo2Master would show my Vo2Max to be, and what that value was in relation to the calculated estimation of Vo2Max from Garmin Connect.

Here are the results:

Vo2master Vo2max Graded Exercise Test Report Results
This is the first page of the Graded Exercise Test Report from Vo2Master. I basically blew a 56 Vo2, which lines up with the calculation that my Garmin Connect has made, at 57 just a week before.

The Vo2Master trapped my Vo2Max at 55.8 milliliters of oxygen consumed per kilogram of body weight per minute of exertion.

Garmin Connect had recorded a 57 about a week earlier. That’s 98% consistent.

I’ll Take it.

Other Fitness Data Points

If you know anything about me, you know I’m a nerd for Data. The goal for me as a Coach, however, is to help ‘distill’ this information in to practical knowledge. That’s why I focus on lower-cost alternatives and Garmin Connect, to set fitness levels, training zones, and fitness programs. Progression does require frequent re-assessment, however, which is why I like using the Vo2Master. It provides the ultimate, scientifically validated information that we can then use to reset these zones with more accuracy.

Vo2master Heart Rate Vs Wattage Graph with VT1 and VT2
The linear plot between heart rate and wattage is nice, but it’s even better when you plot VT1 and VT2 against the other two metrics. This gives you the knowledge to understand just how ‘hard’ you can ride before physiological and metabolic changes in energy consumption start to occur.

Ventilatory Threshold 1 (VT1)

Ventilatory Threshold 1 (VT1) is a point in time where the Respiratory Rate (RR) or Ventilatory Exhalation (VE) in Liters per Minute, outpaces the rise in Vo2. It is ROUGHLY analogous to Lactate Deflection Point #1, which is an invasive measurement that uses needles and blood to assess the processing of lactate as energy. When that value rises, exercise physiology changes energy use from mostly fat consumption – to fat and carbs consumption, to overwhelmingly carb use for energy. Lactate testing is invasive, adds risk, and the data collection is prone to error. As a result, I use Saturated Muscle Oxygen from a Moxy, and I also use DFAA-1, a measurement that looks at Heart Rate Variability, to assess these intensities, when I’m not wearing a Vo2Master.

Vo2master Gas Exchange FeO2 and EqO2
While I’m not discussing this chart in this blog, the information it’s providing is priceless. FeO2 is expired oxygen. If less o2 is exhaled, that means more is in the bloodstream and is helping the muscles with contraction. It shows the ‘Air’ in ‘Aerobic’ Exercise!

The Garmin Connect system, paired with Garmin bike computers and watches, uses power, heart rate, heart rate variability, respiratory rate from the chest strap, and weather information, to come up with heart rate and wattage zones. These values CHANGE with changes in volume and intensity over time, which is one more reason why I’m intrigued with what the Vo2Master has to say, in relation to the zones set by Garmin Connect.

Garmin Connect Algorithm Vs. Vo2Master Gas Exchange Results

Vo2master with Tidal Volume Ventilatory Exhalation and Respiratory Frequency
Here’s another Graph of the Vo2Master data plot. My Tidal Volume, at 3.7 liters, is actually a bit low; I need to train for deeper, slower breathing. This will delay the onset of VT1 and VT2, and thus improve my economy.

Here’s the comparison between the Vo2Master Zones, and the Garmin Zones after the test.

VT1/Zone 2 ‘Fat Burning’ Zone…

  • Vo2Master: 142 Beats Per Minute for VT1. Below that value, let’s call it ‘Zone 2’
  • Garmin Connect: 145 Beats Per Minute.
  • That’s a 2% difference.
  • VT1 Wattage Value? 183 watts
  • Zone 2 Upper Value for Garmin Connect: 179 watts.
  • That’s a 2% difference…

VT2/Functional Threshold Heart Rate and Power…

  • Vo2Master: 174 Beats per Minute. This is the ‘zone’ above which you’re on borrowed time, and below which, you can still exercise for an extended duration.
  • Garmin Connect? 172 Beats per Minute.
  • 1% delta. Again – I’ll take it.
  • Vo2Master Wattage at VT2/Threshold? 251 Watts.
  • Garmin Connect? 247 Watts.
  • A 1.5% delta. Again – for fitness purposes, I’ll take it.

Setting SmO2 Zones Based on Vo2Master Data

Once the VT1 and VT2 Values for wattage and traditional heart rate were set, I then took a look at the Saturated Muscle Oxygen information at those breakpoints.

Vo2master With SmO2 and ThB Values from a moxy monitor
I love, love, love my Moxy Monitors. They offer a noninvasive way to measure intensity on the ‘demand’ side, while heart rate provides information on the ‘supply’ side. Note the inclusion of Total Hemoglobin, or ThB. Thb declines until I reach VT1, then plateaus in my ‘tempo zone’, then begins to rise as I surpass Functional Threshold Power, or VT2.

Here’s what it showed:

  • SmO2 at VT1, where heart rate was 142 bpm and wattage was 183 watts, showed 37% saturation on my Left Lateralis. I usually use 40% saturation as my VT1/LT1/Zone2 breakpoint, so this value is in sync with my perception.
  • SmO2 at VT2, where heart rate was 174 and wattage was at 251 watts, was at 19% SmO2 Saturation. Again – I tend to use 20% saturation as the mark for my VT2/LT2/Threshold.
  • SmO2 measured by a Moxy on my Left Lateralis, showed highly correlated values with VT1 and VT2 for wattage and heart rate. That’s now three datapoints I can use when training, indoors and out, to correlate with the Gold Standard of Gas Exchange Analysis.

There are some great studies which show how SmO2 is equally valid to Lactate testing. The advantage is that SmO2 is noninvasive. I use SmO2 daily, and rely on it for optimal warmup and vasodilation, as well as for monitoring hydration and even looking at Moxy highs and lows during intervals, to gauge exhaustion more accurately. Most of you reading this already have a Garmin watch or bike computer and an advanced chest strap. Investing in a Moxy can augment your knowledge and improve upon your intuition about intensities and the duration you can ride at those levels.

Conclusion

Vo2Master GXT Zone Prescription
I usually simplify the 5 zones to just 3. Stay below 142 for base, stay above 174 for Vo2Max intensity, and work intervals above and below 251 and 183 watts (these will change with fitness).

The Vo2Master’s Vo2Max readings confirmed the calculations I am getting from Garmin Connect. Correlation between Vo2Master’s VT1 and VT2 for wattage, heart rate, and Saturated muscle oxygen, was also high.

The Vo2Master is the pinnacle of portable, accurate, physiological testing. I’ll be using it on some outdoor rides on the mountain bike to show just how hard mountain biking is, and how we can use that information to better train and prepare. Perhaps more importantly, at least in my case, the Vo2Max calculated through Garmin Connect, along with the thresholds and zones, means that I can train with higher confidence, knowing that the physiological data backs up Garmin’s claims and assumptions to a really high degree!

Thanks for reading, and #EnjoyTheRide!

Return to Reno!

Return to Reno – Fresh Air, Open Roads, Singletrack and Jeep Trail out the Front Door.

Online Bike Coach Cat 3 Segment Reno Nevada Home
My home in Reno is literally at the edge of pavement and dirt. Try climbing this after every long road ride in the area!

Hey everyone – Rich here, writing from my home studio in Reno, Nevada.

After 18+ long months where my wife, dogs and I left Reno, moved to Pueblo, CO, realized it was a wrong move, and then moved all the way back and then some, to Sacramento, CA, we finally returned to our beloved home on Peavine Mountain in Reno, NV.

It’s been a journey of stress, adventure, severe depression, fights against ageism, and struggles with income and occupation. I won’t go into the details, but it went beyond frustration. That said, I’m grateful for the time in both areas. We still live in a beautiful country, on a beautiful continent, and I have a family that is stronger than ever. But Reno is home. We’re never leaving again.

VQ Velocity Virtual Studio with Online Bike Coach, Now In Reno

VQ Velocity PerfPro Studio Online Bike Coach Reno
My Virtual Studio at VQ Velocity, a development from PerfPro Studio, allows me to coach clients from around the world, in real-time, from my home studio in Reno. Classes are available both LIVE and via Replay/On-Demand.

Perhaps the biggest development from late 2022 through early 2023 was the incorporation of the VQ Velocity Virtual Studio into Online Bike Coach. VQ Velocity is the latest development of Drew Hartman, the creator of PerfPro Studio, one of the most robust pieces of training software for cyclists and runners ever created. In the midst of the Covid lockdowns, Drew and another friend, retired Professional Cyclist Robbie Ventura of VisionQuest Coaching and Studios (hence, ‘VQ’), agreed to a buyout of PerfPro Studio. They then worked overtime to build an online platform. The result is VQ Velocity.

With VQ Velocity, I host both LIVE and ON-DEMAND rides, at least 4 days per week. The rides are 60-75 minutes on weekdays, and 90-180 minutes on weekends on a seasonal basis (rain, snow, off-season/pre-season). The rides follow a ‘MesoCycle’, according to Northern Hemisphere seasons. However – EVERY LIVE RIDE is saved, and then available for Replay. The live rides allow for banter between participants, video on/off, audio on/off, and a ‘Scoring’ system that can be shared. This keeps the workouts fun, challenging, and relevant, without revealing watts, calories, or failed intervals. The studio is based out of my home in Reno, and Live Classes are held at 0500, PST (GMT – 7 or 8, depending on the season).

If you’re curious, here’s a link. There’s no cost to you for signing up; we can decide together if you want to register for participation or coaching packages.

ONLINE BIKECOACH.COM/VQ VELOCITY Virtual Studio Registration

Garmin Connect is my Go-To Wellness and Health Platform

Online Bike Coach Reno Nevada Garmin Connect
Garmin Connect, along with Garmin head units, watches, scales, blood pressure cuffs, pedals, trainers, and more, gives us a better window into the body. We can then use that information to individualize training for health, wellness, fitness, and YES – Performance.

As I’ve aged, and my demographic has aged, the crazy pursuit of watts and kilojoules has taken a slight step back. Watts still matter, but the integration of the Garmin Ecosystem, which melds hardware, software, history and slight projections (It’s NOT AI – it’s Empirical Science), gives me the ability to better understand how you, the client, responds to the stimulus of training. Eustress leads to Distress, which leads to adaptation and optimization. Again- watts still matter, but they’re more of an ends to a mean, instead of a means to an end. I’ll be blogging about Garmin Connect, features, and products on a regular basis. If you have questions about ANYTHING Garmin related, send me an email and we can arrange a meeting on Zoom or Microsoft Teams.

Reno – Yes You CAN Go Home Again

Online Bike Coach Reno Nevada Mt Rose Peavine
‘See that mountain out yonder? Some day I’m gonna climb that mountain! Just you wait ‘n see!”

We moved to Reno in 2019, but when Covid hit, it made getting involved in the local cycling scene a bit of a challenge. I hope I can change that, with participation in clubs, rides, and instruction. While we were stuck in California, I actually made multiple trips over the Donner Pass to get involved in local politics, and I intend to pursue that with small single-issue discussions and mandates. But my heart is still in cycling, and Reno is our home. Join me on this journey, and let’s make the NEXT 40 years the best they can possibly be.

More Fun With Garmin EPOC

Garmin EPOC – A definition

Garmin Exercise Load Chart 4 Weeks
Garmin uses ‘Load’ and ‘EPOC’ synonymously. Here, in Column 4, you can see multiple ‘Load’ values, and the corresponding ‘Primary Benefit’, which is the topic of this post.

Since restarting regular training in February, I’ve come to enjoy the Garmin Connect Ecosystem and Garmin EPOC. EPOC is an acronym that stands for: “Excess Post-Exercise Oxygen Consumption”. It means this: When you exercise, you burn fat and carbs. The ratios of fat and carbs burned for fuel, depend on cardio-vascular intensities. AFTER the workout, Oxidation, or fat-burning, is important. The amount and duration of fat-burning after an exercise can be assumed via EPOC. Garmin’s EPOC is based on the work of a company called ‘FirstBeat’, which has been studying metabolics and heart rate variability since the turn of the Century and before. Most Garmin Fitness Products these days have EPOC built into the firmware.

Garmin EPOC Assesses Points for a ‘Scoring’ System

Garmin Connect Exercise Load EPOC on Mobile App
You can find the EPOC score under Garmin Connect, by looking in the ‘Stats’ section of an uploaded or synced ride. EPOC and ‘Load’ are Synonymous.

EPOC is work, measured in Kilojoules and Calories, and then scored in a points system. It’s also called ‘Load’. The score is accumulated with time and intensity. Low intensity work translates into scores rising slowly. High intensity work means the scores will rise more quickly.

‘Load Focus’ Over A Rolling 28 Days

In Garmin Connect, I began to notice that before and after workouts, the 28-day ‘Load Focus’ would change, based on daily EPOC scores, as well as the intensities. For general fitness purposes, the ‘Load Focus’ reveals EPOC points, accumulated in three different zones:

  • Low Aerobic
  • High Aerobic
  • Anaerobic

Every ride leads to gains in any of these three zones, and losses as the 28-day window ‘time’s out’. This helps people understand the benefits of consistency, and it can help them better assess their conditioning needs.

How to find ‘Load Focus’ in the Garmin Connect App.

***This is for the iPhone version of Garmin Connect. I own an Android, but have not updated it in months. If asked, I’ll append a new post with that information and directions. Thanks ***

Open your Garmin Connect App, then click on ‘•••’ on the bottom right hand corner.

Next, tap on ‘Performance Stats’.

Tap on ‘Training Status’.

And then, tap on ‘Load’.

You’ll get three horizontal bars, highlighting ‘Load Focus’ (EPOC) points at different intensities.

Load Focus and EPOC

The chart for ‘Load Focus‘ shows the accumulated, 28-day totals, for EPOC in the three zones. The zones are color-coded, and include an oval ‘Optimal Range‘. I’ll be honest. I have NO IDEA where this value comes from, or how it changes. I’ve asked Garmin for more information. I SUSPECT it’s related to the Acute Training Load, Chronic Training Load, and even Sleep Scores and Sleep Strain Scores. However, that’s pure conjecture. Still, it’s not a bad algorithm for cardio fitness!

Here’s a chart of mine from last week.

Garmin Load Focus EPOC
This was taken prior to a midweek workout. You can see that my conditioning is ‘Balanced’, and all of the EPOC 28-day summaries are within the ‘Optimal Range’ ovals.

 

Now, the workout consisted of multiple 75-second intervals at high intensity, with a 150-second recovery (1:2 w/r ratio), and lasted roughly an hour.

Garmin Connect Power & Heart Rate Chart Connect APP
This is what the wattage and heart rate chart are from this indoor workout.

When we look at a post I made earlier this year on Garmin’s Post-Ride Analysis Reports, EPOC dictates Aerobic and Anaerobic Training Effect. In the “Olden Days”, I would look at time spent in different heart rate zones, to make an assessment about just what a workout might have accomplished. Adding EPOC points and simplifying training zones to, “Breathing, Heaving, Gasping”, adds another degree of interpretation to the information.

Garmin Connect Heart Rate Zone Workout Results
This 60 minute workout included 26 minutes in ‘Zone 2’, just under 5 minutes in Zone 5, and over 10 minutes in Zone 4. The EPOC for this ride was 295 points.

 

Post-Ride EPOC Zone Placement

With a hard workout that included a lot of time in Heart Rate Zones 4 and 5, almost 25% of the entire ride, EPOC ended up at 295 points. You’ve seen the ‘Before’ chart, now, let’s compare the ‘after’ chart, and see where those ‘Load’ points went.

Garmin Load Focus EPOC
EPOC Prior to the Workout.

 

Post Dec 6 Garmin EPOC Load Focus Placement
Here’s the Post-Ride Garmin EPOC Load Focus.

Out of 295 Points Earned on this workout, 139 of them were added to the ‘Anaerobic’ zone. FirstBeat does not publish their algorithm, but 139 points is just under one point for every second spent in ZONE 5 of my heart rate intensity.

For the ‘High Aerobic Load’, 155 of the 295 points were placed in that zone. This was enough to skew my Load Focus from ‘Balanced’ to ‘High Aerobic’.

Notice also that ‘Low Aerobic’ did not move. It remained at 1066 points for the 28 days. This leads me to wonder if the points are not assessed position until after the workout is completed. This would make sense.

CONCLUSION – EPOC Is A Scoring System That Works With Heart Rate (and Wattage) To More Accurately Assess Fitness Improvements

I always suspected that EPOC scores directly affected Acute Training Load and Load Focus. I’ll try to assess just how Load changes the Acute Training Load in Garmin Connect in another post. For now, however, it’s just fun to see how a ride with varying intensities of heart rate and power, changes assessments in Garmin Connect. I like EPOC. It’s got the backing of Dozens of studies. The earliest I found has been 1992, and I believe FirstBeat was founded in 2002. EPOC is built into the Garmin Connect Ecosystem. As technology measuring heart rate and heart rate variability has improved, the algorithms for EPOC have also improved.

I think there’s something ‘there’, there, and my clients are enjoying the combination of heart rate, heart rate variability, and power, for a more Holistic approach to cardio fitness on bikes!

Thanks for reading, and ENJOY THE RIDE!

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Covid-19 and the Garmin Sleep Stress Score

A Family Member Caught Covid-19 and the Garmin Sleep-Time Stress Score Is Pretty Scary

Garmin Sleep Stress Score Covid 19
A family member caught Covid 19 earlier this week. The HRV overnight status shows just how much stress your heart is under (and therefore, your mind). The GOAL for this is set at ’15’……. Fifteen…..

Three and a half years after Covid-19 spread around the world and began infecting humans, a family member finally caught Covid-19, and their Garmin Sleep-Time Stress Score is pretty scary. Sleep-Time Stress uses Heart Rate Variability (or the lack thereof) to help assess the quality of one’s rest and recovery.

I won’t give away too many details, but a family member traveled overseas and upon their return, infected another family member and their entire department at work. I don’t care what people say or think; getting sick is not fun. The individuals HAD been practicing proper defense mechanisms for years. Vaccines, boosters, masking, distancing, limited travel. But inevitably my family suffered exposure, and another family member, someone I had just helped purchase a Garmin Venu 2+ for, so we could track their sleep and hydration, is now suffering from Covid-19.

It’s Still Not Easy To Set These Products Up.

The purchase of the Garmin Venu 2+ was meant to kickstart some health and fitness choices, based on the information that Garmin Connect provides. Specifically, we were interested in:

  • Sleep Score
  • Sleep-Time Stress Score
  • ECG
  • Steps
  • Hydration
  • and Emergency calling.

All of this can be done with the Venu 2+.

However, and this is a fact that I deal with daily. The Garmin Connect ecosystem is NOT NEARLY AS EASY TO SET UP as its’ Prime Competitor; Apple. Now, I do believe that the information provided is arguably better, but most people just don’t care. They want to set it up in about 2 minutes, and start recording or reading their data.

The good news is that THIS IS WHAT I DO. I set up Garmin head units and watches for and with my clients and family members. With these tools and this ecosystem, I can help make training decisions based on a Holistic approach that is more complete than ever.

My family member was able, with my assistance, to get most of the relevant features up and running. We then were able to immediately begin tracking sleep, blood pressure via a Garmin BP Cuff, and body weight along with hydration status. We are using the Garmin Hydration tracker to help get him to 12 cups of water a day. They’re up to 6700 steps of exercise per day. And most importantly, they were getting their sleeping patterns under control and improving. That part alone is huge. This individual is a direct relation to me, and we both believe that our poor sleep patterns might have a genetic link. When my sleep began to improve via the Garmin Connect system, they became intrigued, which led to this investment.

Pre-Covid Sleep-Time Stress Score

The Images below show a few nights of Sleep-Time Stress Score. The first image was the actual night that this individual was exposed to Covid-19.

Garmin Sleep Stress Score Pre-Covid Saturday Night Sunday Morning
Ignore the medium-stress values; my family member is working through literal decades of poor sleep, and this is something that takes time and discipline to overcome. This was the individual’s Garmin Sleep-Time Stress Score the night on which they were exposed to Covid-19.

First Night With Covid

Sleep Stress Score First Night of Covid-19 infection
This is the Garmin Sleep-Stress Score for my family member’s first night with Covid-19. Exposure occurred on Saturday Night/Sunday Morning, and Infection took hold on Monday afternoon/evening. This image shows the Heart Rate Variability and Stress from Monday Night/Tuesday Morning.

 

I think this shows just how much the Covid virus hits the heart. For comparison’s sake, the ‘other’ Garmin Sleep Score on Saturday Night/Sunday Morning read: 75. The score for Monday Night/Tuesday Morning, which is this chart, showed: 12.

The Importance of Early Detection

My family member knew almost immediately that this was no regular cold or flu. This individual has had all of their vaccines and boosters, but suffered a medical emergency in October of last year that left them in poor health that has been a struggle from which to recover. So they took this infection seriously.

An at-home test came back positive on Monday evening, and precautions to prevent further illness were taken. Unfortunately, conflicts regarding just who was this individual’s Primary Care Physician led to NO Paxlovid Prescription until Thursday. They just had to wait this thing out.

They isolated, masked up, and another family member, at risk of infection as well, did stay in the room over night because of the coughing spasms and general misery present as the virus spread and the body’s defenses fought it.

Other family members were alerted, and others were identified as infected and were suffering equally. Unfortunately, I didn’t catch it on Garmin Connect.

Night Two of Garmin Sleep-Time Stress Score With Covid-19

https://youtu.be/VMCCE480omU?t=537
The second night spent fighting Covid-19 was not much better than the first. Generic Sleep Score went from ’12’ to ’29’, and Garmin Sleep Stress Score went from 83 to 78. Not much of a drop. Overall sleep was under 3 hours. This is Tuesday Night/Wednesday Morning.

A Remedy

On Tuesday afternoon, after multiple calls to different doctors, my family member was able to successfully arrange for a Steroid shot, as well as a steroid in oral form, in the hopes that that would tilt the balance in their immune system in favor of the body, instead of the virus. Again – the individual had all available shots and boosters, all mRNA-based.

The effect was witnessed over the next several days. By Wednesday afternoon, the perception of illness broke, the coughing abated, and the individual was able to get some rest. Here’s the chart, along with some notes.

Sleep Stress Score Covid-19 48 Hours Post Illness Onset
My family member received a Steroid shot on Tuesday afternoon, about two days after first noticing symptoms of their infection. On this chart, while the first stages of sleep were still stressful, the overall intensity of heart rate stress, combined with the drop around 3am, led to a generic sleep score of 38, with over 7 hours of sleep.

Breaking Through To Normal

By Thursday, it appeared that the illness had abated. I’m not going to proselytize about vaccines, boosters, or fortitude or constitution. What I am interested in is the way that this illness hit the heart in a serious way, and how it was recorded using wrist-based Heart Rate Variability (HRV). They received Paxlovid on Thursday, which was basically too late. Thursday Night/Friday Morning’s overnight Garmin Sleep Stress Score ended up coming down to ’19’, and Sleep Duration was good, almost 7 hours. This is more normal for this individual, pre-Covid.

Thursday Night Friday Morning Garmin Sleep Stress Score Post Covid
Comparing Thursday night’s Garmin Sleep Stress Score pattern to Saturday Night’s pattern (see above), shows more similarities than stresses. I think we dodged a bullet on this one. They also tested ‘Negative’ for Covid-19 on Thursday, and again this morning, on Friday.

Garmin Sleep-Time Stress Score Can Help Identify and Guide You Through This Virus And Others

The sad news here is that my family member DID end up infecting their partner. Again, this other individual had had their shots and boosters. I have NOT gotten their Garmin Sleep -Time Stress Score, but that individual also has a Garmin Venu 2+:  we just haven’t taken the time to get Garmin Connect set up and linked to the phone, etc. That individual is also recovering – their case was mild, they’re on Paxlovid, and never needed steroids.

I guess my point here is this; we’ve got wearable technology that can reveal just what illness is doing to our hearts. Notice that I never even mention Saturated Pulse Oxygen (SpO2) in this post, but that’s ALSO an important metric to measure when ill. I think using overnight Sleep Scores, Hydration tracking, resting pulse and pulse oxygen, and maybe even tracking blood pressure, can help individuals gauge just HOW sick they are, whether that merits an intervention or just rest and electrolytes, and whether the individual is on track for recovery. If the individual is an athlete, this can help with early intervention faster recovery, and maintained overall health and wellness.

Use the Sleep-Time Stress Score when you’re sick and see if it helps you recover faster. Let me know your thoughts.

Thanks for reading, and as always, “ENJOY THE RIDE!”

 

 

Bike Fit With AthletiCamps’ Bruce Hendler

A Good Bike Fit is MORE Important Than a Good Bike!

Bruce Hendler Athleticamps Retul Professional Bike Fitter.
Bruce Hendler is the owner of Athleticamps, a Bike Fitting and Cycling Coaching Service located in Folsom, California.

Most of you know how much I believe in a good bike fit. When I ran my studios in North Texas, I actively recruited Craig Fulk of Dynamic Bike Fit, to place a small studio in my East Dallas location. Later, when he opened his own retail space, I referred people to him, and still do.

 
 

We can add Bruce Hendler’s AthletiCamp location in Folsom, California, to this list. He’s that good.

A “Bike Fit First Philosophy”

A good Bike Fit starts with Baseline readings.
When making changes to a bike, it’s important to know what the baseline readings are, for both the bike and the cyclist. Here, Bruce is using the Retul ‘Zinn Wand’ to accurately measure every position on the bike, so that finite adjustments can be made to ensure the best possible fit.

Walking into Bruce’s location, it immediately felt like a Home away from Home. Bike Fitters of this level of professionalism are a truly rare breed. The Clinic had a small lounge area, a Therapy table, a Garmin Display (OH I LIKE THAT!!) and a space for measuring feet for custom footbeds. Just past that is a Retül Müve Fit Bike with a highly precise and technical SRM Scientific Crank mounted on it. The main stage includes what I’ll call a Müve ‘Lazy Susan’, where you place your bike, on a trainer, and it can then be rotated on an axis so that cameras and Infra-Red Lasers can measure more than just one side of a cyclist’s position on the bike. In the corner is Bruce’s desk and Command Center, with over 4 dozen different saddles, each with its’ own width, pitch, and padding depth/hardness.

Finally, on the far wall, there’s a Gas-Exchange Analyzer, which is used to perform Graded Exercise Tests.

Basically, for me, it’s a Nerd’s Paradise. Bruce and I speak the same language.

“Fit First Philosophy” means what it says; you want a cyclist to be the Commander of their Craft. It doesn’t matter what color it is or what parts are on it. If the bike performs under the cyclist’s control as an extension of their senses, then this is Zen in Motion. We all love expensive bikes. But it’s the rider that makes them move. Hence, LOCOMOTION.

Bruce – The Fitter

A good bike fit requires a gentle and comprehensive approach to sensitive areas of the body
A good bike fit requires a gentle and comprehensive approach to sensitive areas of the body. Note the leveled laser and reader next to the workbench. This is a critical element of the Retul assessment technology.

Conversation with Bruce is easy. He’s incredibly knowledgeable about fit, about how Humans need to be a part of the machine that is a bicycle. A good fit is about comfort, control, cornering, and confidence. I believe it is more challenging to achieve a good bike fit on a Mountain Bike, but Bruce absolutely delivered. We spoke about hand pressure, foot numbness, the ‘Simian’ Grip that good shoes and inserts can mitigate and absolve. Bruce had me perform some fundamental, basic, balance and plyometrics (I SUCK at this stuff), and then assess my torso and legs for any imbalances or length discrepancies. We spoke about my on-and-off sciatica, stretches that can help relieve this, and good old basic postural observations. All this time, we were discussing common friends, equipment, the state of cycling, and more.

Bruce is a coach, as well as a fitter, with decades of experience. Good Fits lead to better physiology. They compel people to ride more. I honestly believe that we would have more cyclists, riding bikes for more reasons, more often, if they were given the quality bike fit of the type that Bruce provides.

A Bike Fit for a Mountain Bike

Custom Shoe Inserts that come from a solid Foot Pressure Analysis make a Bike Fit even more comfortable.
This was a new approach to footbed technology and application that I found fascinating. I have had insole assessments done in past fits, and I’m very satisfied with them, but this was the first time that I watched the process in realtime, and the footbeds were both molded and inserted within minutes instead of over the course of an hour. The results were immediate; more power in the ball of the foot, and a less ‘hinky’ movement along the left side of my body, as I’d been compensating for my collarbone imbalance for decades.

 

My abbreviated history with mountain bikes is as such: I had an epiphany on a mountain in Scotland in May of 1992. It was literally a ‘Bolt from God’ moment, and in that moment, I decided to pursue life as a cyclist and cycling coach. Six months later, I moved to Bozeman, Montana, hired a coach, became a coach, and ran a Mountain Bike Development team. I left mountain biking in 2000 when I ran a Velodrome development program, and did not really return until about 2012, when I married my wife, Tracy. We rode for recreational purposes, and in 2019, when given the opportunity, we moved to Reno, Nevada, to a house on the side of a mountain that is teeming with mountain bike trails.

For three years, I rode a 2012 Trek Superfly 100 that was a size too small, and had ‘East Coast’ Geometry. I literally rode it into the ground, with over 400 hours a year on the frame. In 2022, I purchased an Intense Sniper T Pro, size LARGE, and placed 165mm cranks on the bike.

But something was ‘off’. The bike was slower. My hands were continually going numb. This affected me on climbs, singletrack, and descents. It was awful. I tried different bar widths, different grips, even old-school bar ends, to no avail.

Then, as you know well, we moved…. twice. Then it rained for 3 months straight. I literally have not been on my mountain bike more than once since October. It was time for a fit, so I can actually ENJOY THE RIDE.

The Bike Fit Process

Getting a proper bike fit is truly an hours-long affair. My fits are intentionally thorough; they usually take 3-6 hours. I bring water and snacks, just in case. Unless I’m taking photos, I almost always put away my phone.

Bruce takes a Holistic approach. He uses the Retül sensors, which are placed on both sides of my body, and then runs the software for the initial assessment. He had me remove my shoes and socks, and then step on an instrument that measures my pronation and supination on my feet. After a brief discussion, we both agreed, based on the information provided, to measure and install footbeds in my shoes. Once back on the bike, the effect WAS IMMEDIATE. The pedal stroke felt different, and my lower half was already in better alignment for propulsion and control. Bruce then moved my cleats around, based on the Retül information provided, and we ran another test. BOOM. More power, more control. He then slid the seat forward, shrinking my wrist-elbow-hip angle. YES! Again, even more power, more control, more comfort.

But the biggest issue for bike fit on this bike was the numbness in my hands; a palsy that was affecting everything. It’s mostly in the left palm, and I believe it is left over from a collarbone that broke and was allowed to set without surgery in 2005. It’s about 2cm shorter than normal.

We ran tests. Then We talked and reviewed each change. We altered grip angle, used the seatpost adjuster, played with the cleats on my venerable SPD’s. We tested each change for 2-5 minutes at a time. Sometimes a change requires a backup or reversal. Not in this case. That’s testament to Bruce’s insight and experience.

Bike Fit Athleticamps Before and After
Here’s a GIF that I made of my ‘Before’ Fit, and ‘After’ Fit with Bruce at Athleticamps. The initial position was my own self-fit. Honestly, until VERY recently, I was unimpressed with the bike fit services that were available in Reno. Now that I’m in Sacramento, Bruce provides the Professional Touch, with years of experience and a meld of technology and an eye for sense. The first image shows how ‘upright’ I was. The second shows my ‘forward’ and ‘down’ position, which eliminated my one major issue; palsy in my left hand.

The One big Move that made the most difference was when Bruce removed the stem cap and LOWERED my stem height by 10 millimeters. He then added resistance…. and EVERYTHING BEGAN TO FLOW. The Bike Fit was working! My angles began to resemble the position on my road bike, ever so slightly. Pedal stroke evened out, my back became flatter, and power delivery rose. But most of all, MY HANDS DID NOT GO NUMB.

We rode like this, at about 225 watts, for almost 30 minutes. Bruce queried me about every two or three minutes, all the while, checking my posture on the Retül Motion Capture System. Finally, he asked if I’d had enough, and I agreed.

He’d solved one of the most crippling, vexxing, handicapping problems for me on my new mountain bike. After almost a year…. I was now, COMFORTABLE.

Real World Testing

Here, I need to be honest. It took several weeks for me to get out to a trail that was worthy of the bike and the fit. I’m new to Sacramento and Auburn, and the lower altitude has me feeling different types of dirt and traction always require about 20 hours of tuning for air pressure, shockwiz, and what I call “Whipadilling”, which is a sort-of ‘6th Sense’ that comes from understanding how to read a trail, pick a line, shift, brake, raise or lower your seat, etc. I had not ridden the mountain bike since October, and finding time, as well as agreeable weather, after the fit, took some work.

I got one good ride in about two weeks after the fit, maybe 90 minutes, and all I can say is, “WOW!” No hand pain. Because of the position being slightly lower and more forward, my visibility was a bit more limited, but that was not why I was tenuous on the trail. The bike felt like an extension of my body. It felt more grounded. I could steer from my hips and obliques. THIS gave me time to look up further, decide on a line, and then take it. It was not adequate time to commit to all the nuances of modern XC mountain bike suspension tuning, but that’s another discussion for another blog post. Mainly, NO HAND PAIN. ELBOWS were relaxed and ‘Piano’. There was no numbness.

I’m going to try to get out to Tahoe soon and tackle climbing the Flume Trail later in the Summer, and I’ll learn more about the fit at that point. But for now, MISSION ACCOMPLISHED.

I cannot WAIT to ride the mountain bike again.

CONCLUSION

Athleticamps Bike Fit Report pdf
Some bike fitters are loathe to provide the information that is collected; they’d rather have the cyclist return regularly, and they want to control the process like a Director of a film. Bruce provided me with all of the information regarding my fit in a nice, tidy email and two PDF’s; one for the footbeds, and one for the bike fit itself. Very Impressive.

Someone once said that the bicycle really was not ‘invented’, instead it ‘evolved’ with the onset of Humans and the Industrial Age. We’ve watched bicycles change from Velopeds to Big Wheels to Safety Bikes. Specialization has occurred, with the onset of Uprights, Road Bikes, Hybrids, Mountain Bikes, Cyclo-Cross, Gravel, Track and Time Trials. ALL of them need a bike fit. I’d even argue that cycling would be MORE prevalent if we had started with bike fits from the beginning!

I’ll be revisiting Bruce in the future, as I continue to ride the mountain bike and my road bikes. My body will change. My needs will change. The equipment may change. Take a ‘Fit First’ Philosophy and get a Bike Fit. THEN, honestly, pay someone like Bruce to help you find the best bike for your needs, dependent upon the BIKE FIT. Hence, ‘Fit First’. You’re not going to look down at your bike when you’re riding it. Color doesn’t matter. FIT, COMFORT and PERFORMANCE stemming from this comfort will yield MILES of SMILES for HOURS and YEARS to come.

Thanks for reading, and ENJOY THE RIDE!