Online Bike Coach

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

Xert Time-to-Exhaustion Field

The Xert Time-to-Exhaustion Field is a VERY Powerful Tool for Managing Power.

 

The Xert Time-to-Exhaustion Field, which I have written about before, is a powerful tool for cyclists who use power. Here’s how I use it.

My upcoming peak is set for a week from now. I’m attempting to break the 5MMP “Breakaway Specialist” value that has been predicted by Xert. When I set my “Time-to-Exhaustion” power right at the 5MMP value, the Garmin can count down to the point where my MPA equals my FTP. If I ride at harder intensities, it will count down faster. If I ride at lesser intensities, the timer won’t move or will move slowly.

Furthermore, there is a “Time-to-Recovery” element that is also quite useful. I have set that to 170 watts, well within my recovery range, and the timer will count down until my MPA reaches “Full” recovery.

I’ll make another video using this field off my bike, so you can watch it in real time.

Thanks for watching, don’t forget to subscribe to the blog , and don’t forget the webinar next Saturday! 

Enjoy the Ride!

Xert Workouts

Xert Workouts Follow the “SMART” Protocol

Today’s Xert Daily Ditty shows how important a good night’s rest can be, towards helping you continue your path of Progression.

I slept over 8 hours last night. When I awoke, I adjusted the Xert “Freshness Feedback”, and then, using the new Xert Adaptive Training Advisor recommendations, built a workout that addresses my goal for today.

It follows the “SMART” Protocol.

  • SPECIFIC
  • MEASURABLE
  • ACHIEVABLE
  • REPEATABLE
  • TIMELY

Don’t forget to register for my webinar on January 30th, where we’ll discuss the results of my efforts as I pursue this 5 Minute “Breakaway Specialist” fitness breakthrough!

Enjoy the Ride!

 

 

 

Sleep and Intervals

Good Sleep is critical to recovery, so that Intervals can be completed and be effective.

I failed a workout on Friday. The effort was an attempt to get Xert XSS points in. However, I got about 5 hours of sleep on Thursday evening; three hours and then two, after two hours awake. The Xert Adaptive Training Advisor is adjusting my goals every day, but it does not take sleep quality or quantity into account. The Xert ATA does look at fatigue due to volume, but it still acts as a carrot, and I am always out chasing the goal. The thought did occur to me to take the day off, but my goal in this series is to follow the Xert Training Pacer and Workout Goals. I'm trying to do these outdoors as much as possible. I'm also trying to adjust my intensity on the mountain bike, since that is just so much more convenient. The trails are right outside my front door. Due to some time restrictions, I was unable to get outside and ride, so I opted instead for an inside ride with intervals. The Xert ATA was asking for 91 points and a FOCUS of 16:36. None of the recommended workouts in the right column offered anything less than 90 minutes. So, I went to the left tab of the Xert - My Fitness page, and designed my own workout.

Here's the workout in the Xert Workout Designer

Xert OBC GC Specialist 75 Minutes Workout is accomplishable with good sleep and intervals
Xert OBC GC Specialist 75 Minutes Workout. The main set intervals are SLOPE BASED with % FTP GOALS.

On Paper, this was entirely accomplishable. However, this is based on solid sleep and intervals that follow the SMART acronym.

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Garmin Profiles Part 1 – Xert Training Fields

Xert Training Fields Garmin Profile
Xert Training Fields Garmin 1000 Screen 1.

What's On Your Garmin?

I frequently get this question. "What's on your Garmin?" "What's on your Screen?" "What do your Profiles look like?" How do you set up your Xert Training Fields, and in what order?

In this post, I'll walk you through the entire process.
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Updating the OLD Xert Garmin Fields With the NEW Xert Garmin Fields – A Video Tutorial.

Xert Fields Update Automatically now
Xert Fields now Auto-Update a Cyclist’s Fitness Signature!

Unfortunately, I’m posting this a few weeks late. Another update to Xert fields has already rendered this video somewhat obsolete. It’s still a great demonstration of how to get into the old Xert Garmin fields and update them. It also shows what the Garmin Xert Field displays now provide.

In Summary:

  • In early March, Xert rewrote their Garmin data fields. The fields now automatically update at the beginning of every ride, with your latest Xert Signature.
  • Cyclists and Triathletes had some trouble accomplishing this procedure.
  • Online Bike Coach decided to produce a video explaining how to perform this procedure, using steps that are highlighted.
  • Cyclists and triathletes will never again need to enter their six-character Xert codes into their Garmins.

It’s Still Not Perfect…

Xert Fields Need Garmin Connect On.
Xert Fields Require your Garmin to be Connected to Garmin Connect via SmartPhone.

There are still several hiccups in the process, about which I am hearing. Most of the comments relate to a Garmin’s inability to connect with the user’s phone, and thus, Garmin Connect (The Software). The Garmin head unit has to connect with the smart phone; otherwise, the latest signature will not be posted in a timely manner, which leads to further frustration.

Updating Xert Fields on a Garmin:

 

 

I’m going to leave you with one quick comment… 

This 8 minute video required about 8 hours of work. If you feel that you got something out of it, please consider making a token donation below. For the price of a Cup of Coffee, you get the satisfaction of knowing that I’ll be the best, most direct, 3rd-party support guy you’ll ever meet. Furthermore, it may lead to more, regular videos. Garmin bike computers are the best. Xert technology is the best. If you want the best person to help you marry the two, have a look around at the website and send me a note with your inquiries.