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Xert Breakthrough With Physiological Metrics

Xert Is On Board With Some Serious Physiological Observations

My Client, Dusty, achieved an Xert Breakthrough while I observed his Physiological Metrics. This is Part 2 of what will now be a 3-part series of videos. In Part 1, I described the physiological phenomena behind a good warmup. Today, we’re going to show how Xert MPA metrics correlate with physiological phenomena.

The protocol are my favorite Billat 30-30’s. This means a cyclist pedals for 30 seconds of intensity, followed by 30 seconds of recovery. After five to ten intervals above Threshold Power, the cyclist then begins to pedal at intensities above the 3 Minute Mean Max Power.

THE CLIENT

Dusty came into the office with an Xert Fitness Signature of 306 Watts at Threshold, 21.4 KiloJoules of High Intensity Energy (HIE) available, and a Peak Power of 854 Watts. The goal was to attempt an Xert breakthrough, while using a Moxy Monitor and a Vo2 Master, to observe his physiological markers under intensity. I’ll explain what these numbers mean in Part 3.

Dusty is 44 years old, has been back on the bike for about a year, but has no long-term history of fitness or exercise. The bike was borrowed – he did not have a power meter for a road bike at that time. He has been training via Peloton bike and classes, roughly 5 hours per week. His goal is to be a competent coach to his son and friends in their High School Mountain Bike League. He has a power meter for a mountain bike, and a modern Garmin. At the time of the test, he had been using Xert for about 6 weeks. We had some data, but we needed to get a proper assessment.

XERT BREAKTHROUGH WITH BILLAT 30-30’s

Dr. Veronique Billat remains one of my favorite Exercise Scientists. She is the author of vVo2max exercise studies, and I translated those values over to wattage at Vo2max efforts, beginning in 2001. They are the cornerstone of any Alpine Mountain Bike athlete. While Dr. Billat uses 6MMP values, Xert uses 3MMP values to get cyclists to work harder. This is my own interpretation of “Polarized” training. Work done above 3MMP to 5MMP is highly effective for anaerobic intensity and success, just as work performed BELOW Lower Threshold Power, is also highly effective for aerobic economy.

In Part 3, I’ll perform a review and assessment of the activity, and will reveal Dusty’s new Xert Fitness Signature.

Thanks for reading, thanks for watching, and ENJOY THE RIDE!

Xert Breakthrough With Physiological Metrics Part One – Warmup

We Use a Moxy Monitor, a Vo2 Master, PerfPro Studio, and Xert To Show a PROPER Warmup

I continue to learn something almost daily when it comes to mixing Physics and Physiology. The data that we get and use for wattage training, is almost always complemented by the information I collect from physiology. We have to look at EXTRINICS and INTRINSICS. Extrinsic information revolves around information that the bike provides; Wattage, Cadence, Speed, etc. INTRINSIC information comes from Heart Rate, Saturated Muscle Oxygen, Total Hemoglobin, Gas Exchange Analysis, and even Lacate, when I can get it.

This video is part one of a two-part program where I helped a friend determine just what his fitness signature really was. This Intro explains the metrics on the video, and the proper way to warm up the body for work. Part Two is the Billat 30-30’s that we used to actually achieve a fitness breakthrough, and set Dusty’s Fitness Signature in Xert.

Since accomplishing this test in mid-February, Dusty has improved his fitness signature even more, and he is implementing the concepts of Polarized training, for himself and his entire family.

Thanks for watching, and ENJOY THE RIDE!

Coach Wharton believes in sharing his passion for cycling and fitness with everyone. IF you feel you got something rewarding out of this post, click on the link below and show some support!

Using the Moxy Muscle Oxygen Monitor to Affirm LT1

Moxy Muscle Oxygen Monitor Is A Passive Way to Detect Lactate Threshold Deflection Points

I’ve been using the Moxy Muscle Oxygen Monitor since the product first became available in the early 2010’s. I quickly realized that it offered insights into physical fitness unlike any other product. Today’s Online Bike Coach Daily Ditty shows how my Moxy confirmed that 205 watts as my first Lactate Threshold Deflection Point.

By setting my wattage resistance on PerfPro Studio software, I was able to ride consistently for several minutes, and my SmO2 values remained steady. When Saturated Muscle Oxygen is stable, Oxygen is flowing in, Carbon Dioxide is flowing out, and Lactic Acid is being shuttled in the bloodstream. It gets picked up and processed by these things called “MCT”‘s, or, “Monocarboxylate Transporters“. Then it’s turned back into energy. It’s really efficient, and it can be trained. The different levels, or plateaus, tell us just how well our bodies are working at shuttling the waste out, and the nutrients in.

The Moxy shows you just how that’s working. In this case, the information was displayed with a Vo2 Master Gas Exchange Analyser. That way, I can look at the Watts, the Lungs, the Legs, the heart, and the blood. It’s a holistic approach to fitness and aerobic intensity. This information can be viewed on your Garmin head unit, via a custom field. It can also be displayed and recorded on PerfPro Studio. I use the Moxy for every outdoor ride and indoor ride. I believe it can reveal warmup preparation, early indicators of a bonk, and much more.

Here is today’s Video. Tomorrow, I’ll show you how my wife uses the Moxy to ensure that her warmup is adequate and her intervals are at their best.

Thanks for watching, and ENJOY THE RIDE!

Xert FOCUS and XSS for February – Coaching Myself for the Month

Focusing on FOCUS and XSS

I'm going to leave the Xert ATA for a few weeks, and I am going to work on achieving FOCUS and XSS Goals on my own. I'll show the results from the Training Pacer and Weekly Stats. Here's a video summary... Below the fold...
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Performing 8-Second “Zoomies” with 6-Second Recoveries to Achieve Fitness Breakthroughs

This is a short video of several clients at the studio performing Intervals called "Zoomies". Zoomies are 8-second intervals, with just 6 second recoveries. We performed FORTY of these in 3 sets. The goal is to ride the 8 second intervals at a relatively high intensity, maybe 150-200% of Threshold. Then the cyclist spins through a short recovery. I used it on Tuesday, and multiple cyclists achieved breakthroughs on Xert. I'm using it today as well, to similar effect.

Here's how to make them work for you.
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