Online Bike Coach

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

The OBC Dicta

The OBC Dicta (or, The Nine Commandments for Peak Performance In Cycling).

*** I wrote the first version of this over twenty years ago, hoping that it would become the foundation for another book, but life and acceleration got in the way, and I just found it again in my Google Drive.

A ‘Dicta‘ is defined as a series of statements that are sort-of Universally Accepted Comments or Commandments. The following Principles are nothing new, but they need to be plastered on a wall or a screen somewhere, frequently, to remind you of the ‘why’ behind the ‘what’ that we are doing at Online Bike Coach.

(By the way – the whole ‘Dicta’ theme is something I got from my interest in fighter aviation and history. It’s based on an early pioneer in fighter aviation and tactics, Oswald Boelke.

So in their entirety, and updated for relevance, I present my updated ‘OBC Dicta‘.

OBC Dicta #1: IMPROVE YOUR RELATIVE VO2 MAX (rVo2Max).

Garmin Vo2Max 1040
The type of work you do when cycling dictates the gains and losses of Vo2Max. The Garmin algorithm seems to track FAIRLY WELL for me, against the Vo2master gas exchange analyzer. ***What you don’t see in this chart is the subsequent DECLINE in VO2max in the following four weeks. Vo2max needs to rise and fall like a seasonal tide. As I write this, I’m at about 53ml/kg/min, but it’s January, and I’m working my way back up for spring.

Vo2max translated means “Maximal Volume of Oxygen Absorption”. When you study the number in a laboratory setting, it is translated into “milliliters of oxygen, per kilogram of body weight, per minute” (w/kg/min). So, it’s based on absorption of oxygen, weight, and time. When we perform intervals that are hard as heck, and last maybe 2 to 6 minutes, total, we’re working on optimizing rVo2max.

When you improve your ability to process oxygen, you actually improve your ability to create energy at the cellular level, and thus ride stronger and faster with the same, or even less effort. If you’re like most of us, and you need to lose a few pounds, well, that’ll only help. W/Kg Babeee!

OBC Dicta #2: Raise Your Wattage at Lactate Threshold (wLT), VT2 (Ventilatory Threshold Breakpoint 2), or Functional Threshold/Critical Power, to the highest feasible value, relative to body weight.

Garmin Connect FTP Chart
The way I describe FTP is as such: It’s the power and cardiovascular output, ABOVE WHICH, you are on ‘Borrowed Time’. This can be measured in minutes and seconds. BELOW this value, you can ride much longer. Raise this value through proper training and consistency. Your speed and stamina will improve significantly.

Raising your ability to generate power at Threshold does wonders for your body’s economy, not to mention increasing your ability to ride faster BELOW threshold, for longer periods of time. The old-school method of wLT training was to perform longer intervals, but, surprise!

Shorter, more intense intervals at wattage levels ABOVE Lactate Threshold generate these little molecules call “Monocarboxylate Transporters” – let’s just call them “MCT’s”. More MCT’s in the muscle cells allow your body to purge Lactic Acid from the muscles and into the bloodstream, where it is processed into other forms of useable energy.

How to make more MCT’s? Shorter, more intense intervals (about 2 minutes), with longer periods of recovery in between, about 4 minutes of just glass-pedaling.

OBC Dicta #3: Become as economical a cyclist as possible.

OBC Dicta Base Ride
Under Dr. Bruce Rogers‘ guidance, OBC Clients have had a lot of success with Luisma Gallego’s AlphaHRV Field on Garmin bike computers. Keeping Alpha1 ABOVE a certain value provides assurances that the heart is working efficiently, and you’re thus improving your economy. Do rides like THIS…

No, this doesn’t mean that you have to trade in your LandCruiser for a Hybrid Escape! What it does mean is that you want to save every KiloJoule of energy as possible. By ‘banking’ the KiloJoules, you’ll be ready when the action begins! How to increase your economy?

VOLUME.

OBC Dicta #3 Big Picture
…to get Volume that looks like THIS.

Let’s face it. Time spent on the bike is important, and there IS an aerobic benefit from Long Rides. Your support muscles learn how to suspend your body more efficiently, your legs learn when to pedal and when to coast, and your heart adapts to sustained effort by  growing stronger and more efficient, so that you get more out of every stroke. If you’re a serious cyclist in any of the 3 major disciplines (Road, Track, MTB), you’ll make an effort to perform sustained rides, or try to hit at least 6 hours a week riding “base”. That’s an hour a day, 6 days a week.

Got a job? Try 1 hour every other day, and make up the difference on the weekends. THEN, work on Dicta #1 & #2…

OBC Dicta #4: Recover Nutritionally, Hygienically, Physically, Psychologically, and Spiritually as quickly as possible after every ride.

OBC Dicta: Tracy Recovering with Maple
My first coach, Micah McKee, taught me, “Why stand when you can sit, why sit when you can lie down.” Here’s my wife, recovering with a compression apparatus and our younger Pibble, Maple.

Training can be hell on your body, mind, and spirit. It creates trauma, and the best way to minimize the trauma is through a protocol like this:

              • Drink a nutrient and calorie-dense Sports Nutrition Drink within 15 minutes of the end of your workout.
                This will help you recover more quickly, and move your body towards better adaptation to the loads you have
                just placed it under.
              • Shower off, towel off, hose off, scrub yourself down, brush your teeth, and then get back in to your ‘street’
                clothes. You’ll feel refreshed, minimize decay on your teeth, and you’ll either warm up or cool o, depending
                on your needs. You’ll also be dry, which will require less energy to keep warm.
              • Stretch or practice self-massage after every ride. It’ll help the recovery process, and un-knot those muscles
                you’ve been using so heavily. A regular massage from a professional can also enhance recovery and improve
                performance.

OBC Dicta #5: Blog the Process.

 

 

(Click on the image to get a look at my Notes for this ride…)

This has never been easier; Garmin Connect, Ride With GPS, Strava, and tons of others all have areas for post-ride comments. Upload photos, upload screenshots, link to videos, link friends who rode with you or know the route or the ride, and give yourself at least SIX SENTENCES to review the effort and reflect. You’ll appreciate flipping through those notes, I assure you. Use the hours after a ride to comment, reflect, inflect, and project your goals, attitude, highlights, and low points. You may be able to detect trends, which can then be addressed and strengthened or corrected.

OBC Dicta #6: Maintain Strong Bones and Muscles Through Consistent Resistance Training.

Tracy Christenson Resistance Training Book Cover
Shameless Plug; my wife wrote a book about using suspension straps and body weight, to improve fitness for cyclists. It’s cheap, it’s thorough, and it just takes a few minutes every other day.

There is no doubt that we, as endurance athletes, need resistance training to augment our aerobic conditioning. Why? Well, here’s one reason: Research has shown that cyclists tend to be built like birds. We’re prone to osteopenia and osteoporosis on the bones that lay ABOVE the hips, while the bones from the hips down tend to be MORE dense than the average population.

Also, one of the major reasons that cyclists tend to have lower bone densities is that we have the potential to use the calcium in our bones to augment our need for calcium in the muscles, thus robbing Peter to pay Paul. Resistance training, with proper loads and nutrition, will help offset that leaching. Furthermore, training the muscles to re in certain ways will definitely help you increase your performance on the bike. Lastly, it’s my belief that resistance training can help offset muscle fatigue, especially in the core and upper body.

OBC Dicta #7: Develop Explosive Force

Richard Wharton Gold Sprints
“Gold Sprints” REALLY HURT! At 60 seconds in length, they’re arguably too long, but they push past the 8-12 second mark for ATP-CP, and then they push through the PAINFUL 25-seconds of ANAEROBIA, before finally forcing you to hang on for another 35 seconds. It’s not just that max power that matters – it’s how you handle that power decay over time that leads to a rider ‘staying on’ for another challenger.

Every cycling discipline relies on Explosive Force – from the gate dropping in a BMX race, to dropping the hammer in a road race, to cleaning a section of difficult singletrack when mountain biking. Explosive Force is what helps you make a break happen, bridge to a break, and even sprint to the Finish line. The more explosive the Force, the quicker the acceleration. The longer the Explosive Force, the more you can drop your competition. There’s some methodology behind that sprint to the City Limits Sign, so whether you’re solo or in a group, keep it up, keep trying, and give it your all. It’ll yield great dividends.

OBC Dicta #8: Develop the Endurance and Efficiency that are SPECIFIC to Your Chosen Type of Cycling.

Richard and Ryan Seher Bozeman 2001
This is an older photo with one of my ‘kids’, Ryan Seher, when we did a 100-mile ride from the ‘B’ parking lot in Bozeman, out to Livingston, MT and then back along the Interstate. This was a COMPLETELY AEROBIC EVENT.

Road Rallies and Tours take 1-5 hours. Track races are rarely more than 25 minutes long. XC mountain bike races, even among the pros, are in the 90-minute range, and road races for amateurs are usually in the 1-to-3-hour range. Whatever the length of the ride, the more efficient you are at that distance or duration, AT PACE, the faster you’ll travel, with less effort. Again, this can be done on weekend rides, solo or in groups.

Whatever the distance or duration, economy matters, and the only way to do that is to train at that distance or greater, at a speed that’s compatible with your goals. 100 miles at 16mph is more effective than 60 miles at 19mph. Think about the longest organized ride you may do, and train at tempo wattage or pace for AT LEAST that distance, once or twice a week, maybe more, depending on the season. It also helps to train in environmental conditions that are similar to what you’ll experience out in the real world.

OBC Dicta #9: Train Both ALONE and IN GROUPS to Optimize Your Cycling Social Fitness, Your Cycling Mental Fitness, and Your Cycling Physical Fitness.

While a majority of your rides may be solo efforts, just due to work or family conflicts, it’s crucial to remember that cycling is a social sport, and on some levels, it’s a team sport. There are some things you just can’t learn alone in a parking lot, so use group rides to learn the nuanced, indescribable, yet crucial skills that are necessary to safe, effective rides in groups. All that efficiency will fall apart if you end up using your muscles to tense up, lock your jaw and neck, and pretend that you’re in the middle of a group of 18-wheelers bent on your imminent demise.

Find a group that meets your level of fitness and comfort, explain who you are and what you’re trying to accomplish, and ask for HELP. Furthermore, make sure you COMMUNICATE YOUR INTENTIONS. Letting others know where you’re going, what you’re doing, and how you’re doing it will make THEM more comfortable with YOU and will help everyone enjoy the ride more. Lastly, don’t let words or barbs at you, your riding skill level, or your equipment, translate into distraction or lost opportunity. If someone calls you a “squirrel”, ask that person for suggestions on how to avoid the title. It’ll either shut them up or atter them, and you’ll get the help you need. It won’t take long before YOU are the one dishing out the advice or making suggestions.

CONCLUSION

OBC Dicta - Welcome to the Cathedral of Watts
The main thing to take away from this image is this; when you follow the Dicta, you WILL see success. This image is on a Micro scale. The blog post is on a Macro scale. Be consistent, stay focused, be Holistic, and watch what happens.

I’m going to end with a poster that disappeared when I sold Cycling Center Dallas. However, it’s still relevant to this day. I’ve certainly mellowed over time, but the main takeaway is this; becoming a better cyclist takes YEARS. My friend, Craig Fulk, taught me the Parable of “How Do You Eat An Elephant?” “One Bite At A Time.”

Follow the Dicta, and let me show you where I can help you with that, on a Micro and a Macro Scale, and then…

ENJOY THE RIDE!

Affirming DFAA-1 Aerobic Base With Vo2Master and Moxy

A New Calculation Uses Heart Rate Variability to Better Tune DFAA-1

DFAA-1 with new aerobic floor.
Garmin Connect IQ has an app called ‘AlphaHRV’. This app allows you to set custom floors for different intensities. Here, you can see my DFAA-1 (Alpha-1) is at 1.22, which is above my Aerobic floor. I’m exercising at an aerobic, comfortable, intensity. Zone ‘2’.

I’ve been a big fan of Dr. Bruce Rogers, since 2017. He is a trained MD, but publishes his work in credentialed journals. As a Masters’ level road cyclist, he knows how important heart health is. He is also fully aware of the cardiac risks to endurance athletes. This is why I am impressed with his latest work.

Dr. Rogers began to convince me that DFAA-1 had merit as a non-invasive way to calculate HRV equivalents to Ventilatory Threshold 1 (VT1) and Ventilatory Threshold 2 (VT2), around 2021, when Covid-19 was affecting afflicted athletes. As a Coach, it’s my duty to help my cyclists improve their health and fitness, but in a Holistic way.

Some of you may know that in 2016, a client and I had to perform CPR on another client (he lived). In 2023, a client of mine suffered a heart attack just after a remote class. He also lived, but both are events I never want to see repeated.

In fact, I have changed most of my protocols to include heart-healthy workouts. DFAA-1 is a new way to help everyone ride what I’ll call “Smart” aerobic base. At more intense levels of work, DFAA-1 can help identify ‘Threshold’ on a metabolic, Physiological level, instead of power. Power (watts) is just too immutable, and does not account for myriad other factors that lead to less accuracy in assessing proper intensity.

The ‘Limit’ for DFAA-1 At VT1

Now, remember – the calculation behind this technology is still nascent, but the application is fast-evolving. In 2021, research showed that a DFAA-1 of around 0.75 was fairly close to Ventilatory Threshold 1, or, the point of intensity at which our bodies begin to generate lactate at a higher rate, and thus, use more carbs in in our fuel mix. The original paradigm also set VT2, or the point of intensity at which our bodies begin to create more lactate than can be sustainably processed while staying aerobic, was around 0.5.

Well, the latest research paper from Dr. Rogers shows that there might be a better calculation for DFAA-1 at VT1.

The New Calculation for VT1 via DFAA-1

The goal of this study was to come up with a more accurate way to synchronize heart rate variability, and Ventilatory Threshold 1. What the researchers ended up doing was the following:

  1. They looked at the HIGHEST recorded DFAA-1, usually during warmup or recovery, but it could also be done at rest.
  2. Take this HIGHEST value (in my case, it’s about 1.8), and then ADD the more-traditional value of DFAA-1 at Ventilatory Threshold #2, which is 0.5. The result, in my case, is 2.3.
  3. Use this new Value (2.3), and divide it by 2. The result, again, in my case, would be 1.15.
  4. Use this last value, again, in my case, 1.15, and use THAT as the ‘more accurate’ value for VT1.

When a cyclist or a runner stays ABOVE the new value, they’re working aerobically. Thus, the majority of the gains would be synonymous with the now-ubiquitous ‘Zone 2’ or ‘Base’. Heck, I knew it as ‘LSD’, or Long, Steady Distance, from my days under the tutelage of Sally Edwards and Dr. Ken Cooper (at different times).

Testing the Metabolics of HRVT1

Garmin Connect DFAA-1 Vo2 and Respiration Rate
On this ride, I used my Vo2Master and a Moxy to get more information about the metabolic values associated with DFAA-1 at 1.15 or higher. On this chart, Alpha-1 was mostly at or above 1.2. Respiratory Rate was between 26 and 32. Vo2 was in the mid 30’s. Heart rate averaged 136 BPM.

My clients at my VQ Velocity Virtual Studio are now heavily invested in training with DFAA-1. We have mostly installed the Garmin Connect IQ Field known as “AlphaHRV“, which takes Heart Rate Variability, and calculates DFAA-1. It is accessible within the Garmin Connect ecosystem, displays in real-time, and gets saved in .fit files for post-ride analysis.

I accessed the settings for AlphaHRV within Connect IQ, set VT1 at 1.15, set VT2 at 0.5, saved the settings, and then began my ride with my clients. For 20 minutes, I rode with my Vo2Master mask and Moxy Monitor on my body, while HRV was transmitted by a Polar H10.

Here are the results:

Metric:Alpha1SmO2Vo2MaxTraditional HRWattsAlphaHRV Resp RateVo2Master Resp Rate
Average1.3439%38.561361702626

Honestly, I am MIGHTILY impressed.

  • At 170 watts of power, DFAA-1 averaged 1.34. This is above the 1.15 value I calculated for myself. Ergo, this 20 minute time span was SAFELY within the AEROBIC level of intensity.
  • SmO2 on the Left Lateralis averaged 39%. This dovetails into over 10 years of data collection for myself and clients. For me, 40% is a known ‘Safe’ value for VT1.
  • Vo2 was measured at 38.56ml/kg/min. In the previous two posts, I measured my Vo2Max at 62 or 63ml/kg/min. This value, at 62% of Vo2max, is, Safely within my Aerobic Training Zone.
  • Traditional Heart Rate averaged 136 beats per minute. Earlier this year, I performed a traditional Vo2max test, and the assessment from Vo2Master’s in-house software, showed my VT1 heart rate at roughly 140 beats per minute. Again – 136 bpm is Safely within my Aerobic Training Value.
  • The last two metrics, AlphaHRV’s Respiratory Rate, and Vo2Master’s Respiratory Rate, are values that I included so that I could effectively determine whether the AlphaHRV ‘RR’ calculation was accurate. As you can see – it’s spot-on.
Complimentary physiological metrics to DFAA-1 show heart rate smo2 and garmin firstbeat values
Garmin Connect and FirstBeat metrics complement the DFAA-1 values at VT1. Wattage is in ‘Zone 2’, traditional HR is in ‘Zone 2’, Saturated Muscle Oxygen is stable (green) and high at around 40%. EPOC/Load is at 79, and both Aerobic and Anaerobic Training Effect are in the ‘maintaining’ level of volume. ‘Perf Cond’ at ‘-1’ is honestly pretty good for me, as it tends to drop further and more quickly most of the time that I ride ‘base’. It’s my least-used metric, as it seems the most vague.

A Note About AlphaHRV On Garmin Connect:

Just a quick note: AlphaHRV includes an option for the RESPIRATORY RATE of VT1 and VT2. Now that I know I can breathe at 26 breaths per minute and stay at or below the intensity for VT1, I’ll set it at, say, 27 or 28 breaths per minute, as another Affirming Metric for ‘Base’ training.

Conclusion

Vo2 on screen with a Garmin 1040
Vo2Master has a Field in Garmin Connect IQ that will link their device to a head unit or a watch. A Vo2 of 37-38ml/kg/min fits in with a DFAA-1 above 1.15.

DFAA-1 Continues to reveal more about the human heart and new methods by which measuring HRV can lead to a more scientific approach to cardiac health and fitness. My clients and I are employing AlphaHRV to ever greater effect as we settle into several months of mostly “Base/Zone 2/LSD” training, to give our hearts and bodies a rest, and prepare ourselves for another season of Tempo, Threshold, and Vo2 intervals in 2025. This should result in more fitness capacity over greater ranges and durations, which I hope will lead to more adventures on two wheels, for everyone under my umbrella at Online Bike Coach.

Thanks for Reading, and

ENJOY THE RIDE!

 

Vo2 at Threshold

Vo2 at Threshold – Affirming Outdoor Power at Threshold

Richard Wharton Vo2 at Threshold Online Bike Coach
Vo2 at Threshold can reveal a lot about how cardio-vascular fitness and status. The closer that number is to your Vo2Max, the better.

In my last blog post, I mentioned that for my best 10-minute effort while climbing a trail on a mountain bike, my Vo2 at Threshold read as roughly 55ml/kg/min. I also believed that my Vo2Max was roughly 62ml/kg/min. I was curious to see if these values were valid, so I went back indoors. At my home studio, I performed five weekly 20-minute efforts, specifically to determine whether those two values, Vo2 at Threshold, and Vo2Max, were accurate.

 

Percentage of Vo2Max When Cycling at Threshold Intensity

Different Metabolic Thresholds at a Percentage of Max Wattage
I’ve followed Jem Arnold for about a decade now, as he’s been involved in studying SmO2 for cyclists, as well as a lot of other things. This chart he presents, from a lecture, shows wide variation in ‘Thresholds’, where the body begins to migrate from mostly aerobic energy to anaerobic energy. This post is about Vo2 as a % of Max at Threshold.

There’s a lot of new information coming out about the determination of Training Zones. Essentially, each method of measurement tends to come up with its’ own value, and training zones are then based on those values. Let’s face it – Vo2 at Threshold is expensive to acquire, since it requires a Vo2Master, a Polar H10 chest strap, a Moxy, a Power Meter, and probably a Lactate Tester, which is a product I have owned in the past, but do not own at this time. Instead, I use the Moxy and other readings from the Vo2Master and my Polar H10 chest strap, to determine the most accurate Threshold value for myself.

By looking at ALL of the values, however, I could then apply each of them when training. If the goal is to raise Vo2Max to its’ highest time-limited potential, and to raise % of Vo2Max at Threshold, then having those other metric markers can help me take a more holistic approach to every ride.

The Workout

For these five tests (and probably counting), I used my standard indoor training software, PerfPro Studio. My warmup consisted of a 27-minute protocol that I’ve honed using Moxy muscle oxygen sensors. I did roughly four Vo2master O2 calibrations for each workout, but I only recorded the 20-minute effort on the Vo2Master app. The Vo2Master is best used in a consistent atmosphere, so I used a local 8000 btu air conditioner in my small room, to help keep humidity and temperature under control.

PerfPro Studio Vo2 at Threshold Workout
There’s literally no better piece of software in the cycling fitness world than PerfPro Fitness. The amount of information I can read, along with the myriad ways I can build workouts, remains unmatched.

Here are the results:

Date20Min Vo2 Average20Min Power Average20Min HR Average20Min RR Average20Min DFAA1 Average20Min SmO2 Average20Min EqO2 AverageBest 30-sec Vo2maxVo2 as a % of Max
6-Oct53.5271163350.56.822.262.685%
13-Oct55.1287172390.41524.560.691%
20-Oct57.5281170420.42024.565.288%
27-Oct56.9273172430.4310.225.363.290%
3-Nov56.9273172430.410.225.363.290%
AVERAGE55.98277169.840.40.42612.4424.3662.489%
HIGH57.5287172430.52025.363.291%
LOW53.5271163350.46.822.260.685%
RANGE416980.113.23.12.65%

What the Chart Says

There’s more information on this chart than just Vo2 values, but here’s the summary…

  • My 20-minute average Vo2 over 5 efforts was 56ml/kg/min. This is comparable to the 55ml/kg/min that was observed in the mountain bike climb from the previous, outdoor, post.
  • The highest 30-second Vo2 value over the same 5 efforts, which I’ll call Vo2Max, was 63ml/kg/min. Again – I’ve seen this ‘Vo2Max’ value enough to believe it is accurate. Incidentally, my Garmin 1040 and Garmin Connect continue to show my Vo2Max, per calculation only, at 59-60ml/kg/min, which I believe tracks pretty well, even though it is not using metabolic values, and instead uses calculations.
  • When you take the 20-minute Vo2 at Threshold, and divide it by the 30-second Vo2Max, well, my Vo2 at Threshold occurs at about 89% of my Vo2Max.

Notice that I have not mentioned power, or watts. I’ll explain why…

Vo2 at Threshold is a PHYSIOLOGICAL PHENOMENA

For 27 of my 31 years as a Professional Cycling Coach, pursuing watts at Threshold, watts at Vo2Max, and watts per kilogram per minute, has been a stated priority. However, Physics is immutable, while physiology is incredibly mutable.

For the same amount of physiological effort on the outdoor effort in the previous post, I averaged maybe 235 watts over 10 minutes, and 207 watts over 20 minutes. For these five indoor tests, I averaged about 277 watts over 20 minutes. The delta is too great to ignore.

On that same ride, I averaged 165 beats per minute for the climb, while on these five indoor rides, the average heart rate was 170 beats. Temperature, convection, and evaporation are important considerations for heart rate intensities.

For my climb outdoors, which was not 20 minutes, the average DFAA-1 on AlphaHRV was about a 0.4. For the 5 indoor efforts, it was 0.43. I am becoming more and more convinced that there is something ‘there’ there when it comes to DFAA-1 and Threshold.

Finally, the SMO2 value for my climb was about 25%, while the SMO2 average for the 5 indoor 20-minute efforts was 12.4%. I’m convinced that this is because of micro-recoveries on a mountain bike trail, vs. the consistent resistance of a 2% slope indoors.

I think I want to optimize my physiological markers going forward, and those of my clients, and let the watts take care of themselves from now on. Chasing watts as a primary metric, especially on a mountain bike, can leave a rider disillusioned and frustrated.

Conclusion

Vo2 at Threshold is a great way to assess your current fitness, but it requires expensive apparatus. I still don’t own all of the kit I could possibly wear that would help with this assessment. Knowing that my Vo2 at Threshold, is roughly 89% of my Vo2Max, does reassure me that my fitness, at least in August of 2024, and again in October of 2024, is pretty close to my genetic potential.

The next step, one I won’t attempt until the Spring of 2025, will be to try and grow that Vo2Max up to a 65, 66, or even 68ml/kg/min. This will be INCREDIBLY difficult to achieve as a 55-year old male, but I’d like to try. The next step would be to see if I can HOLD my Vo2 at Threshold near 90% as that Vo2Max rises. This is going to require losing another 2 kilograms of mass, maybe 3. That MAY affect my power output and fatigue levels, so I have to temper action with wisdom on this as we go into the 2025 PreSeason.

Winter is approaching quickly, and the cooler temps mean that I won’t be able to use the Vo2Master outdoors nearly as much. When the snow finally leaves the trails unrideable, I’ll be hyper focused on my indoor efforts in my VQ Velocity until Spring. But until then, I’ll be riding outside on the mountain bike on my beloved Peavine, trying to keep my singletrack skills and dreams alive until April 2025, when I can get back out there again.

I’ll post some follow up blogs about the other metrics featured in the chart above, but I need to consult with some PhD’s that are wiser than I am on these parameters. I also have to thank my client, Ken O’Brien, a retired Bell Labs professional, on his coding assistance for a new project that I’ll reveal next.

Thanks for reading, and ENJOY THE RIDE!

 
 

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!

DFAA-1 On a BIG SCREEN!

DFAA-1 with ECG is Now Available On a BIG SCREEN!

Fitness ECG
When you use a Polar H10 Heart Rate Strap, you can get Lab-Accurate ECG that can aid fitness interpretation.

I’ve been working with two professionals now for several months on a project, and we are ready to start releasing it in ALPHA. DFAA-1 (Detrended Fluctuation Analysis – Short Term Variable #1) is a way to look at Heart Rate Variability and Cardio-Vascular Health. Dr. Bruce Rogers has been publishing studies on this method, and how it correlates with Ventilatory Threshold #1 and #2. DFAA-1 at a ratio of 0.75 shows a strong correlation with VT1 (further studies continue to provide strong evidence behind this claim), and there is also a correlation between DFAA-1 at 0.5 to 0.4 and Ventilatory Threshold #2. Working with long-time friend and coder Stuart Lynne, we are now proud to present www.FitnessHRV.com!

FitnessHRV.com is currently TWO Windows Apps.

DFAA-1
You can now get Big-Screen, easy-to-read DFAA-1, along with lots of other metrics. ***This is an ALPHA, but we are really excited to share it with you. 

The first app, Fitness Dashboard, requires an ANT+ Dongle on a Windows Machine, similar to what you’d use for an Indoor Training Program (Zwift or PerfPro Studio). It looks at heart rate variability, runs it through an algorithm, and displays that algorithm, along with a several charts. The charts reveal the following:

  • DFAA-1,
  • Heart Rate,
  • Cumulative time spent above DFAA-1 0.75,
  • Cumulative time spent BETWEEN DFAA-1 0.75 and 0.50
  • Cumulative time spent BELOW DFAA-1 0.5
  • Cumulative Anomalies in Heart Rate (RX Failure)
  • Power Data from the Trainer or an on-bike power meter
  • % Slope for the trainer
  • Cadence
  • and Anomaly Data Rate for the Trainer or the Power Meter itself.

Fitness ECG

The Second App, Fitness ECG, was something we created after an event I had with a client and longtime friend in Dallas, TX in October of 2021. We were unable to get his DFAA-1 information to provide meaningful data. We then downloaded an ECG app on his phone, and looked at it together. I had not studied ECG data since 1995, so it was recorded and forwarded to Dr. Rogers. Dr. Rogers IMMEDIATELY recommended scheduling an appointment with a Cardiologist, and after months of studies and consultations, my friend underwent major heart surgery in Mid-May of 2022.

My workouts could have killed him. DFAA-1 and a Polar H10 showing ECG was the first step towards saving his life and returning him to his athletic self. For those interested, google “Ross Procedure”. I’ll write more about this client misadventure later.

Fitness ECG will be able to identify heart signal anomalies, flag them, and save the information for presentation to doctors and professionals.

Future Steps

I can’t deny that over the past three years, I’ve watched as the major cycling fitness platforms have continued to claim a reduced need for the human touch with regards to data interpretation and programming. It’s all Watts, KiloJoules, and mathematical constructs of zones, poorly manipulated for individuals under a “Best Fit” analysis. Honestly, there has never been a stronger need for a Coach who can consult and help cyclists on their journey towards fitness and health, not just performance. I believe that with Fitness HRV, we are just getting started on a return to cardio-fitness, cardio-health, and cardio-analysis, using cost-effective methods now available to the world’s population. I’ll be blogging as we add new features, every step of the way.

Let’s see where this takes us! Enjoy the ride!

Did you enjoy this post?