Online Bike Coach

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

Using Xert to Show an MD Why You Think There’s Something WRONG With Your Heart.

Xert Metrics Can Show You When Things May Be Wrong Beyond Means Which You Can Control.

Today’s Xert Daily Ditty is really an interview where one of my long-time clients, who is also a teammate and friend, explains how he knew something was wrong when he saw his Xert XPMC metrics dropping. He tried everything. Intervals, sleep, switching days for lifting weights, all of it. But when he took his Xert charts to his doctor, they were alarmed enough to realize that this needed attention. Well, Bingo, Bango, Bongo, he and his doctor were able to perform MICROSURGERY to fix his problem, BEFORE he had another heart attack!

Watch the video here:

Don’t forget – we’re hosting a WEBINAR on Saturday, January 30th, 2021, at 1200 hours  so don’t hesitate to Register and Hop On! We’ll be reviewing my 5MMP Record attempt, which is the culmination of about 9 weeks of Progression!

ENJOY THE RIDE!!!!

Xert Training Questions – Xert for Women

Xert Training Questions can bring great gains in fitness.

My wife has been a successful competitive cyclist for almost 20 years. She earned a Master’s Degree in Human Performance, and was a certified Cycling Coach and Triathlon Coach. She even wrote a book about resistance training and stretching! We worked together for 8 years, and now we enjoy riding and training together at our new home in the Sierras.

In 2017, using an early version of the Xert training system, Tracy won a State Championships in Texas. I called out to her from a spot on the course, “GREEN!” YELLOW!” “ORANGE!” “RED!” to indicate the different colors on the wattage screen that I felt would best suit her needs at that moment. She ended up reducing the field from 25 riders, down to 5. She won two of the three primes, and won the finale.

Xert Training Questions Lead to Answers
This was the first recorded moment when Xert helped an athlete win a State Championship.

At the end, everyone came up to her and said, “YOU OWNED THAT RACE!” “HOW DID YOU DO IT?!” “WHAT WERE THOSE COLORS YOUR HUSBAND WAS CALLING OUT?”

Unfortunately, we never got as many women on Xert as we would have liked, though I still have female clients around the world who use it daily. I just wish there were more women cycling in general. That crusade was lost a long time ago. Other coaches and governing bodies will need to work to improve gender ratios and overall counts.

Xert Training Advisor and Women – Are There Different Needs and Challenges?

Tracy has had some struggles with her performance lately. She’s still very fit, but the lack of races in the US due to Covid has left her and others without goals. So, we started looking for Strava segments to ride, and she’s bagged some QOM’s. Yet she still expressed frustration about Xert’s Adaptive Training Advisor, and how to interpret the suggestions, as well as volume and the Fitness Signature.

This video is the first of what might be a series, where we discuss Xert for Women, Xert Training Questions, and how best to set things up for goals and training limitations.

Thanks for reading – I’m going mountain biking!

Xert XSS and Focus for Saturday

Saturday's Big Ride, per the Xert Adaptive Training Advisor, recommended 121 XSS, and a FOCUS of 20:30. Here's what I posted this morning:
Today's XSS and FOCUS Goals
Recommendations for Saturday's Ride for XSS Volume and FOCUS
  Now, you'll notice on LINE 1, that my OVERALL XSS deficit is just 134 XSS. If you look at the one sentence in paragraph 2 of the image, it says that my Training Status is FRESH, and I should consider an endurance ride of 121 XSS.
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Xert Focus and WHERE You Should Train.

Xert Focus Definition
This is a 37K Time Trial. What's its FOCUS?
Focus. Focus on your Strengths. Focus on your Weaknesses. Focus on the demands of the course. Focus on the demands of the race. WHERE should you FOCUS? Let me show you not just where to focus, but when and how.
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Using W Prime in PerfPro Studio To Get the Most Out of Your Body

W Prime PerfPro Studio Analyzer
What's that Green Line? That's Your W Prime Line!

W Prime is a great way to measure your training load.

Not everyone owns a power meter for their bike. Some people do not want to make the investment in equipment. Some just want a great workout and want to see how hard they can push their bodies. W Prime in PerfPro Studio is a great tool to help athletes measure their effort better.

PerfPro Studio has added features almost weekly now for several years. This is a robust, solid training platform that is my go-to for indoor studios. It is consistent and is easy to operate. PerfPro Studio shows riders what they need to know, both on a dashboard and graphically, so they can achieve their goals.

Since 2015, I have been employing W Prime testing at my studio, Cycling Center Dallas. It's a great tool, and in this post I show you how to put W Prime to work for you.
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