Online Bike Coach

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

More Base Advised – My Journey to 300 Watts

Base Training is CRITICAL

Here’s my ride recommendation from the Xert Adaptive Training Advisor. In my Journey to 300 watts, a solid foundation of base is necessary.

Xert Adaptive Training Advisor Base Build
If you want more POWER, you have to have more BASE.

Base training is low wattage power. It’s aerobic. Low Steady Distance. “RED FAT”. It’s BLUE or BLUE/GREEN Watts on the Garmin Xert Fields. In order to get faster, I need to go slower. To ride stronger, I need to ride easier.

I’m going to ride on the trainer this morning, since the air in Reno is pretty bad. There are fires in California. The XSS goal is 51 points, and the Xert FOCUS goal is 17:37. I’ll share my ride with you once I’m done.

Post-Base Ride Review

There’s an old saying… “Temper Action With Wisdom.” I consider these Base rides to be my own effort to get wise. The exuberance of fitness can lead to a plateau. Instead, putting time in on at low intensities makes a subtle, but significant, difference.

Here’s what my Garmin Xert Fields Showed after 45:00 today.

Remember that the Xert XSS Goal was 51 points, and the Xert FOCUS goal was 17:37. I held FOCUS at “–:–” for over 30 minutes. Then I hit some intervals to bring the FOCUS “Down” (more intense) to “30:00”. A few minutes later, I hit some more intervals and brought it down to “17:00”, before it drifted back up to about “18:00”. On the last interval, with my Xert XSS at 48 points, I attempted one more interval — and overcooked it.

Xert Garmin Fields XSS MPA Fat Carbs FOCUS Strain BioShift
This was a pretty good mix of XSS, and FOCUS in the Xert Garmin Fields on my 1030.

I ended up with a FOCUS of “16:52”, and 52 XSS. However, it accomplished the goals of the ride. You can see the results in the Xert Training Pacer Rainbow Dial….

Xert Training Pacer Rainbow Dial
I am edging ever closer to the 1 o’clock position where training might be optional towards my goals!

Furthermore, if we look at the big picture, we can see definite growth in my Training Load. The form fatigue is there as well, but it should be recovered by tomorrow morning.

Xert XPMC Chart Training Load Form Fatigue
Xert Training Load is growing, and form will recover by tomorrow. I predict more base in the recommendations.

I’m going to stick to the Xert Adaptive Training Advisor’s recommendations, and let the plan play out.

Thanks for reading!

Xert Garmin Fields – Set Up Your Garmin for Road Cycling

This is how I set up Page 1 of my Xert Garmin Fields for my road bike. I don't use all of them on the first page, but these are the ones I have found to be most important when I cycle. Xert Garmin Fields Fat Carbs Focus Strain BioShift XSS Difficulty KiloJoules
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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.

 

Xert In a Crit: Prime Win and Victory!

Travis Pope is a big guy with a big engine. He loves to ride, loves to race, loves Xert, and he loves to train with it. He has been a client for years, but has suffered several crashes that left him on the sidelines. It also affected his training consistency.

But this year has been a different story. Travis has trained consistently. In early June, he bought a Garmin 1000 and began training with Xert Fields.

 

The Race According to Xert

Xert Criterium Profile
Xert Profile of Travis Pope's Criterium Win. Note the severe drops in MPA in the middle and the end.
Last night, it all paid off! Here's how Travis used Xert training to turn his hard work into success on the podium.
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