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Vo2Max and Heart Health – A Single Ride Following Dr. Paddy Barrett’s Formula

Vo2Max and Heart Health Correlation With DFAA-1 and other Metrics

DFAA1 and SmO2
When we flip the script on wattage, and instead focus on heart health, we have a host of new metrics we can observe and track to ensure compliance.

I recently stumbled across a Substack post by Dr. Paddy Barrett that explains how Vo2Max is impacted by low intensity exercise. While I had not known about Dr. Barrett previously, when I read his history and other posts, I became intrigued. I think he’s a world-renowned Cardiologist who focuses on heart health, and his posts discuss exercise, diets, supplements and lifestyle recommendations. In a way, I’m reminded of Dr. Ken Cooper of the Aerobics Institute, but Dr. Barrett is about half Dr. Cooper’s age.

The article I am referencing for this post discusses Vo2max, and ways to raise that value. But Dr. Barrett makes a unique argument. The article states that there are ways to RAISE Vo2max, but there is a different way to obtain your HIGHEST Vo2Max. They’re different things. Honestly, I had never thought of Vo2Max in this way, so I dug deeper.

Raising Vo2Max Is All About INTERVALS

Vo2max and SmO2 Intervals
The area in black is a rolling 30-second view of my Vo2max, per the Vo2 Master. The area in red is my saturated muscle oxygen on my left lateralis. The goal is to find something we can use in the field, to equivocate with the data I acquire in the lab.

Intervals. Boy, do I know a lot about intervals. Short-Sharp, Medium-Hard, Tabata, Zonneveld, 2×20’s, Fibonacci’s, Reverse-Fibonacci’s. I know Intervals. Intervals are hard. They strain the cardio-vascular system. They FEEL like results. Intervals are NOT boring.

Intervals, especially intervals that are inside of, say, six minutes in duration, will improve Vo2Max over time. I routinely perform six-to-eight-week blocks of Vo2Max efforts to raise not just my Threshold for economy (another metric that benefits from Vo2Max intervals), but also my ability to perform in the Supra-Threshold Realm. This level of intensity creates a massive bath of lactate, and requires a LOT of MCT1’s and MCT4’s (Monocarboxylate Transporters) to convert that lactate back into energy. Vo2Max efforts build those MCT1’s and 4’s, and they grow the muscles of the heart as well.

Vo2Max Intervals will raise Vo2Max… relative to an original value…

But not two sentences later, Dr. Barrett talks about the ‘Other’ component of Vo2Max; the highest overall value a cyclist can obtain. So intervals improve Vo2Max, but they don’t necessarily help you achieve your highest possible overall value.

Achieving Your HIGHEST FEASIBLE Vo2Max… Is All About BASE TRAINING!

Base. I write about it. I try to achieve it with AlphaHRV and DFAA-1, both for myself and my clients. I use a Moxy Monitor to observe muscle oxygen percentages that correspond with Ventilatory Threshold 1 and Ventilatory Threshold 2. We also study basic, old-fashioned heart rate, and of course, power/watts.

Dr. Cooper called it ‘LSD’, for Long, Steady Distance. The popular term these days is ‘Zone 2’. It’s an intensity that is assertive, but not overly so. It’s aerobic. It relies on fat for the majority of the fuel that is used.

But Dr. Barrett has one comment in the article that stands out…

“Stroke volume and left ventricular dilation are at their maximum between 40 – 60% of V02 Max 6.

Above 60% of V02 Max, stroke volume decreases, and the heart does not reach its full dilation capacity (LVEDD).

For most people, 40 to 60% of V02 Max is a relatively low intensity.

Usually a good big serving of Zone 1 and some Zone 2.

As you train these zones, your resting heart rate will decrease.

Therefore, for each heartbeat, your heart will fill even more, and the heart will dilate even more.

This intensity is where most people should be spending most of their time.”

And it’s the BOLD part that really struck me.

I can actually measure 40-60% of Vo2Max on my Vo2Master. Furthermore, I’ll pair that metric with traditional heart rate, DFAA-1, Muscle Oxygen, Power, and even cadence, to assess just what those values are in relation to that Vo2Max range. It’s a study of N=1, with a workout count of N=1, but if the numbers correlate with my own observations from previous rides, then it’s an affirmation that all my geek measurements are actually valid… at least for me.

Let’s Take A Ride.

On January 5th, 2025, I rode a ‘Base’ ride with my clients on VQ Velocity. I used the Vo2Master mask, a Moxy Monitor, the AlphaHRV Field on a Garmin 1040, and a power meter.

You can find this ride and others in an app that a client, Kenneth O’Brien, built for me so that we could assess this information in this way.

JUST CLICK HERE.

For this ride, the file in the drop-down menu reads ‘RW-01-05-25-drp-protocol‘.

I used the mask for about 28 minutes of the effort. The mask was calibrated with a 3 liter plunger, and was calibrated for O2.

Based on efforts in late December, I am highly confident that my Vo2Max (IN INTERVALS….!) is about 60ml/kg/min (See the file dated ‘RW-12-22-24’ in the app).

40% of 60ml/kg/min = 24

60% of 60ml/kg/min = 36

For the Best twenty minutes of this ride, here are my averages…

Coach Richard Wharton Base Ride Vo2 Values
Here’s the information from the file, using Vo2 as the max average basis. Based on a previous post, I believe my VT1 Threshold for traditional heart rate is about 140 bpm. Alpha 1 is usually higher than 1.11 at 136. This is the first indicator that Dr. Barrett’s referral to 40-60% of Vo2max is spot on.

This next image changes the ‘Max Average Basis’ to traditional heart rate, which just serves to shuffle the columns a bit, to make it easier to see the data.

Richard Wharton Vo2Master Paddy Barrett Zone 1 Zone 2
Vo2 stayed right at or below the 60% value, while heart rate and power were solidly in my perceived aerobic zone of intensity.

Now – let’s look at DFAA-1 via AlphaHRV:

If you read through this blog post from November of 2024, you’ll see that the values on the charts above are very similar to the charts and averages from two months earlier.

  • VO2 for that base ride was 38ml/kg/min. That checks with the 40ml/kg/min upper limit.
  • Average heart rate was 136 beats per minute. This is the same.
  • Average power was 170 watts in November, and 166 watts in January. This is VERY similar.
  • DFAA-1 averaged 1.34 in November, and it averaged 1.19 for this ride. Both values are above my stated goal of 1.10 or even 1.15.
Average AlphaHRV value 20min dfaa-1
Alpha 1, calculated by AlphaHRV app on the Garmin head unit, has me at a 1.19. Anything above a 1.10 or 1.15 for me, is Aerobic.

 

CONCLUSION

Dr. Paddy Barrett’s article states that the heart chambers will dilate more fully at an intensity between 40 and 60% of Vo2max. However, it’s hard to get Vo2 values because of the cost of the equipment.

Therefore, we need to determine whether other methods of physiological tracking are equally valid.

  1. Vo2 for the effort was just under 60%. CHECK.
  2. Traditional Heart Rate was below 140bpm, which an earlier blog post determined was the upper limit of my VT1 breakpoint. CHECK.
  3. AlphaHRV recorded an average DFAA-1 at 1.19, which is above the 1.10-1.15 value that I have determined is the equivalent breakpoint for Threshold 1. CHECK.
  4. Traditional wattage was about 170 watts, give or take. This is below my self-prescribed Threshold 1 as well. CHECK.

I think we can safely affirm that the combination of using AlphaHRV, Traditional Heart Rate, and maybe a rolling 30-second view of wattage, will give us a high level of confidence that we are safely and effectively cycling to improve Vo2Max. Following AlphaHRV values allows my athletes to ride for the most effective value OF THAT DAY. This eliminates Physics (wattage), and emphasizes recovery, hydration, fatigue, temperature, and more. Let’s go with the Physiological parameters for accuracy; we can worry about performance later.

Thanks for reading, and

#ENJOY THE RIDE!

 
 

The Physiological Perspective of Four Separate 8-Minute Intervals

8-Minute Intervals At “Threshold”…

4x8 minute intervals online bike coach richard wharton coach wharton garmin connect
Wattage, heart rate, and Saturated Muscle Oxygen do not always agree. In this blog post, I dive into the physiology of EACH INTERVAL, which gives me greater insight into how to improve workouts for myself and you.

In late November of 2024, I was able to perform an interval session on my indoor trainer and bike with my clients. The workout comprised of four separate 8-minute intervals. We used the VQ Velocity app, and I recorded each interval as a separate file while wearing my Vo2Master Gas Exchange Analyzer. Then, one of my clients, Ken O’Brien, actually coded an app that would allow me to compare the intervals against each other.

Traditional Interpretations of 8-Minute Intervals

When I look at the data from a ride file, I usually use graphs and charts from Garmin Connect. When I ride, I use a Garmin 1040 and the lap button, to assess real-time information. For years, I used wattage and traditional heart rate for each of the 8-minute intervals, but with advanced Heart Rate Variability Analysis, I can now include EPOC, aerobic and anaerobic training effect, and DFAA-1. These values USUALLY yield enough information to determine whether I’m achieving my training goals or not.

 
 

Inclusion of Gas-Exchange Analysis in 8-Minute Intervals

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.

By including data from my Vo2Master gas-exchange analyzer, I wanted to determine whether these traditional metrics were accurate and valid. It’s one thing to get a ‘Score’ or an interpretation of training results from a software with algorithms. These are usually pulled from a EULA that traps metadata and makes suppositions about intensity, dose, and recovery. I find these interpretations to be… shallow. Hence, the need to pull data from the body. 8-minute intervals are long enough to measure metabolic changes via data that I can only get from a breath-by-breath analysis. The goal is to MELD traditional, on-bike data that I can get from my Garmin, with the knowledge gained from the Vo2Master, Moxy monitor, and AlphaHRV.

8-Minute Interval Data

Here’s the link to the 4 x 8-minute interval efforts, along with a chart showing ‘traditional’ averages for Garmin Metrics.

And here is my first summary of the information that I collected.

LapAve HRAve CadenceTorque EffectivenessAve PowerSmO2ThB
11689685%24913.645%12.408
21679584%23815.378%12.369
31659185%23216.307%12.364
41689284%22814.434%12.371

This was where I first began to suspect that some of the ‘Traditional’ parameters for an 8-minute interval might not be as effective as decades of efforts had led me to believe. Now – here is the data from the Vo2Master… Let’s first look at Heart Rate vs. Heart Rate.

This is the graphical data for traditional HR, using the First interval as the benchmark, in black. The following intervals are in red.

For those who are interested, THIS LINK will provide access to these files. For this blog post, the files I’m using are found under ‘select dataset directory’, and are the following:

  • ./Data/RW-11-28-24-Int1
  • ./Data/RW-11-28-24-Int2
  • ./Data/RW-11-28-24-Int3
  • ./Data/RW-11-28-24-Int4

You can certainly play with any of the files, however.

Vo2master heart rate vs heart rate chart 1
Heart rate for the first 8-minute interval is in black. Heart rate for the second interval is in red. You can see a similar pattern.

Here’s the chart comparing the first interval to the third 8-minute interval.

o2master heart rate vs heart rate chart 2
Again, once I get set into the effort, traditional heart rate follows a similar path.

For the fourth interval, there was something that interfered with my final 30-seconds, so the effort was cut slightly short. However, for the 6-minutes in the middle, again, traditional heart rate is similar. Refer to the above table to see just how close the heart rate averages were.

Heart Rate vs. Vo2

Now – here’s a table showing traditional on-bike metrics vs. Vo2Master metrics for each 8-minute interval.

LapAverage Vo2Heart RatePower AverageRespiratory RateSmO2ThB
146.531682494013.645%12.408
244.631672383915.378%12.369
341.981652323516.307%12.364
441.171672283714.434%12.371

And here are some charts comparing different metrics from one interval to the next. Again, I’ll use Interval #1 as the benchmark.

Online Bike Coach Vo2Master 8 Minute Intervals Compared n1
This is a Vo2 comparison of my first and second 8-minute Interval. Black is the first interval, red is the second. The averages are on the table above.

Here’s the first interval against the third interval…

Online Bike Coach Vo2Master 8 Minute Intervals Compared n2
Again, the first interval is in black, while the second is in red. I lost Vo2 intensity and efficiency for roughly equivalent heart rate.

And here’s the first interval against the last interval…

Online Bike Coach Vo2Master 8 Minute Intervals Compared n3
And finally – here’s the last of the four 8-minute intervals. Vo2 was suppressed, as was wattage, but heart rate was not.

Vo2 vs. SmO2 for the 8-Minute Intervals…

Now remember – we’re looking at what wearables are telling us, vs. the outcome. These intervals really were NOT that great for me, but if I want to improve both results and consistency for the time requirement and demands, I really want to dig deep and look at all of the parameters. Here, I have placed Vo2 against SmO2 in the Left Lateralis. Take a look….

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n1
Rember to use the table a few paragraphs up. There, you’ll see my average SmO2 for each interval. In my opinion, I went WAY too hard for most of the intervals, and ended up fatigued out, which affected the other three efforts. Let’s continue…

Here’s 8-minute interval number 2.

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n2
This interval is unique because you can see how ‘backing off’ on the intensity, lowered my Vo2, and raised my SmO2, right around Minute 4 to 5. I think this is an important value, which I’ll point out in the following image….

I’m going to show 8-minute interval #2 again, this time with wattage instead of Vo2.

Online Bike Coach Moxy vs wattage 8 Minute Interval n2
I love looking at SmO2 from my Moxy, because it’s consistent, sensitive, and is a fair proxy for VT2 and/or LT2. As you can see, when power (Vo2 is in the previous image), drops as a result of less effort, SmO2 rises, allowing me to witness and recover without losing too much power or intensity. When I rally, Smo2 drops again, but I am better able to find a ‘sweet spot’ of intensity that leads to a sort of ‘Plateau’ for saturated muscle oxygen. By the way – the drop in power at the end is from a hard shift that forced me to stand. It messed up the readings. Don’t Do This!

Here’s the third of the 8-minute intervals, comparing Vo2 to Smo2…

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n3
By the third interval, I had kind of nailed down the intensity that I was going to be able to sustain more appropriately. Vo2 is more consistent, while SmO2 range is also more consistent.

Now, the 4th 8-minute interval was wonky, and if you look at the right side axis, you’ll see that the scaling is off. You’ll need to refer to the tables, but suffice it to say – SmO2 was fairly low, wattage was compromised, and Vo2 was also compromised. My own interpretation is that I was knackered; fatigued; out of sugar; bonking. But honestly, I don’t really have an answer.

Online Bike Coach Vo2Master Moxy Monitor 8 Minute Intervals Compared n4
Not much to say here, other than I believe the SmO2 sensor CAN give a clear picture, on a Garmin head unit, of those liminal states of intensity, below which (higher SmO2 %) you’re safe, and above which (lower % SmO2), you’re on ‘borrowed time’. I pretty much hit the ‘sweet spot’ via Smo2 (demand) at about the 5-minute mark.

Now, here’s the Crux…

If we use some of these ALGORITHMS that claim to ACCURATELY PREDICT Threshold Power, Functional Threshold Power, VT2, LT2, Critical Power, or whatever, then we depend on them for accuracy, consistency, and repeatability.

But when you look at my tables, and then the graphs, this really is not as accurate as one might be led to believe. The two that I have used extensively in the past, which I won’t name, have my ‘Threshold’ at 270 watts, and 172 beats per minute, per traditional heart rate. These interval intensities were nowhere close. Since 2003, when I first began programming interval sessions for clients using WordPad, I’ve always understood that wattage cannot be the end-all, be-all to training. We have to look at things Holistically.

These wearables, like a Moxy and a modern Garmin or Polar Chest strap, along with 3rd-party Fields, like AlphaHRV (which I did NOT discuss in this post, but will in a follow-up), give us a price-effective way to gain greater insight into EVERY ride, EVERY INTERVAL, and even EVERY BREATH or PEDAL STROKE, down to the second.

I’ll post a follow-up to this post, with some more insights, but I’m at my limits of knowledge here. This is where the ‘Mad Scientist’ always loses out. I need a True Physiologist. Luckily, I’ve got two or ten who share my passion for these Deep Dives, and who can help me understand. I’ll share this information as soon as I can.

Thanks for reading, and

#ENJOYTHERIDE!

 
 

Rotor Q Rings Revisited – Yet Again

Rotor Q Rings DO Work – Just Not The Way You Might Think

I’ve been using Rotor Q Rings ever since they came out. Prior to that, I was using Rotor’s ‘RSX’ technology, because the company gave their product to trained scientists for honest review and application.

The theory behind Q rings is that they provide gains in power without costs in metabolic energy expenditure. I don’t think that’s exactly the best translation. Instead, I believe that they do two things…

  1. They provide just ‘that much more’ power in the Power Phase of a pedal stroke (it’s 2-6%, and it’s NOT 360 degrees; more like 70-90 degrees)… and…
  2. Based on the ovality (once a thing, now just standardized – no more QXL rings…), Rotor Q Rings can help Optimize the ‘Moment’ (Physics Term) where max torque can lead to those extra millimeters of power and thrust.

 

Q Rings Have Five Settings

Rotor introduced a method, way back in 2010, I believe, where a cyclist could figure out just where the highest torque occurred in a pedal stroke, in relation to the crankarm. In an ideal world, this torque occurs at the highest ‘Moment’ of a pedal stroke. In other words, if a crank of 170mm was riding at 0% slope, ideally, the “Optimal Moment” would also be at 170mm, at the 3 o’clock position, or 90 degrees, completely perpendicular to the force of gravity. Like a crowbar, a cyclist pushing a crank with their leg gets the best assist from gravity where the crankarm is longest.

But it doesn’t usually work that way.

Pedal strokes and power phases are unique to the individual. You have to look at ‘Moment’. If the Rotor InPower Software shows that your ‘Optimal Moment’ is slightly above or below 90 degrees, well, that’s where the Q Ring can be beneficial. Move the Q Ring to the Optimal Chainring Position, and you’ve Optimized your power output.

Gravity Always Wins – But Torque Helps

When Pablo Carrasco, the inventor of Rotor Products, started looking at the physics of pedaling, he noticed some things.

  1. If a crank and chainring achieve OCP at 0% slope, the value might be different at different slopes.
  2. The contact point where chain and ring meet is always at 0 degrees. But having ‘Optimal Moment’ at 90 degrees at 0% slope in relation to the bike, would have you at ‘Optimal Moment’ of 80degrees (OCP 2) at a 5 or 6^% slope.

The goal for Rotor Q Rings should be to ‘Optimize’ the Chainring for torque based on the slope you want to optimize. If you’re a sprinter, well, the study I remember from Pez Cycling showed that while Max Power was not significantly altered, the rate at which Max Power was achieved was statistically significant. The study also showed that Rotor Positions 4 and 5 (with the crank near 4 0’clock position), was ‘Optimal’. Ironically, ‘Moment’ for a 170 mm crank at 4 o’clock position would be around 150mm, effectively, a shorter crank….

When I used the Rotor InPower system on my Mountain bike earlier this year, the OCP recommendation for a roughly 5% slope was OCP 4. I truly can ‘feel’ the torque on steep climbs, and as I age, I continue to rely on every mechanical advantage I can possibly hold.

Rotor Q Rings On A Road Bike In Hilly or Mountainous Terrain

The Rotor InPower Cranks that I have on my 2018 Cervelo date back to…. 2012??? 2015? I honestly don’t remember. When I raced, the terrain in Texas was rolling, punchy, and finishes were almost always flat or false-flat. I used the InPower software for PC, on rollers, to determine my Optimal Chainring Position (OCP), and came up with a ‘4’. I did not change it for eight years.

This year, upon my return to Reno, and having lost about two years of my outdoor cycling life to, well, life, I focused on my mountain biking. Now that winter has hit, and the trails will soon close, I’ll be riding out on the road more, as well as indoors. I decided to test my road bike, and reset my rings. This was done indoors, since that’s the only way I can ‘read’ the data from these cranks; they don’t

Here are the results:

At 0% slope, the Rotor Optimal Chainring Position (OCP) showed either Position 2 or 3, but from 1% slope up to 5% slope, when I quit the assessment, the InPower Software told me to place my Q Rings at OCP 2.

This MAY SOUND FAMILIAR.

Conclusion

So now I’m set. I’ve moved my Rotor Q Rings to OCP 2, and the next step is to find a way to measure OCP via the InPower APP, and affirm that ring position. Let’s go get some Marginal Gains. The Road Beckons! Watts Up!

Thanks for reading, and

ENJOY THE RIDE!

Vo2Max and Mountain Biking

Mountain Biking Requires Riding at Vo2Max!

Vo2Master outdoor data collection.
Cross Country Mountain Biking Requires working at or near your Vo2Max for an extended period of time.

CAUTION – THIS POST IS NERD-HEAVY! IT IS DEEP IN THE WEEDS! DO NOT HESITATE TO ASK QUESTIONS!!!!!

Ever since I received my Vo2Master back from my friend and code buddy in Canada, I have been collecting data on inside and outside rides. Not long ago, I rode two laps of my favorite Cross-Country Course, using my Mask, a Moxy, and a Rotor Power Meter, to learn just how hard I was working, and how I might be able to get some faster splits on the climb.

The Course

The course for this study is my all-time Peavine Favorite, which I built in Garmin Connect in a previous post. The course covers 8.6km, climbs 215 meters, and my best time on the loop is about 27:10, though I haven’t seen that time since 2020. I’m convinced that Mountain Bike Cross Country Courses change with use and weathering, and let’s face it – I’m four years older, and probably a little more skittish now than I once was. Health Insurance deductibles are always in the back of a cycling coach’s mind!

This year, my fastest time is a 29:36, and that happens to be the fastest time since a race was held on this course in 2019. It’s my home course, and I spend HOURS on the loop, trying to decipher bike fit, suspension, and tire pressure. When winter shuts me down, this trail is what I dream of for the next spring.

Vo2Max for Climbing on a Mountain Bike

The Climb section of this course starts immediately. The first section is 2.46km, and climbs 144 meters at an average of 5.7% slope.

The second segment, just a few minutes later, is 1.37km long, and climbs 54 meters at 3.9% slope.

My fastest time for this climb was set in 2020, at 10:33. My closest time this year, however, has been an 11:26. My weight, however, is about the same, at 69kg. The bike weight is similar, though it is a new bike. The difference is that I’m four years older, and maybe the trail has degraded somewhat over those four years.

The ride we’re studying occurred on August 15th, 2024. Here’s the link to the file:

Physiological Demands

I really wanted to see how much Strain was required to perform the climbs on this course, so I gave it all I had. I wanted to witness more than just power and time. I wanted to observe Vo2 demands, Saturated Muscle Oxygen values, Respiratory Rate, and more.

Here are a few graphs of the first climb. I think the results are pretty interesting.

Vo2Master Vo2 and SmO2 while MTB Climbing.
This first image highlights Vo2, elevation, and SmO2. You can see how SmO2 stayed suppressed below 20% for a good chunk of the first climb, roughly corresponding with the high Vo2. I believe my Vo2max is about 62ml/kg/min, and for this climb, I am estimating I climbed it at about a 55ml/kg/min, or 89% of Vo2max. Note also, just how quickly SmO2 recovers when terrain changes, as opposed to Vo2, which takes slightly longer. The legs provide the ‘Demand’ side of the equation, while the lungs in this case reveal the metabolic cost of this demand. 
Vo2master Garmin Connect Vo2max Vo2 Threshold heart rate mountain biking climbs
Traditional heart rate definitely seems to correlate with Vo2 on this effort. However – it does seem like the heart rate ‘drifted’ higher with the effort, while Vo2 was roughly steady, especially around the 14:45 mark. I tend to throw out the short spikes of Vo2, and in after-action, I always try to export the file and extract the highest Mean Max Vo2 for the duration I’m observing.
Vo2Max Mountain Bike Watts Stochastic Power
This is the same time span, showing Vo2 against power on the climb. Look at how incredibly stochastic the wattage is! This is created by terrain and changes in direction, but the metabolic costs (see the above charts showing SmO2, Heart Rate, and Vo2, all remain more consistent. Wattage dictates lots and lots of small, tiny gains, measured in single meters.
Vo2Master Vo2 DFAA1 DFAA-1 DFA Alpha 1 Alpha HRV AlphaHRV
I know there’s debate about the efficacy of DFAA-1, but I thought I’d show it anyway. Compare Alpha1 to SmO2. I usually dictate SmO2 at Threshold to be about 17-20%, and I usually use 0.4 -0.5 for Threshold at DFAA1. For the majority of this climb, once the calculation caught up, DFAA-1 was below 0.5, and was below 0.4 at times as well. It IS useful, especially for longer climbs.

Results

Okay – this is where things get crazy.

I have to believe that some of my results are wind and temperature aided. However, glances on www.wunderground.com history, just do not provide the details I believe are necessary to provide proper context. I also believe the trail conditions change over the course of a season, and over the course of years. I know I’m getting older, and with that age, a lower Vo2max and diminished power at Threshold, but I also believe that I’m giving this climb my best effort. This year alone, I have climbed this hill 24 times, with a best result of 11:26. August 15th’s ride was, however, a lowly 12:31, my seventh-best time this year.

Ironically, on August 18th, I climbed this hill in 12:04, and on August 25th, just 10 days later, I finished in 11:28. Unfortunately, I was not wearing my Vo2Master for those rides. I may follow up this post with an analysis of those rides, since I was using the Moxy, and AlphaHRV on my Garmin 1040.

That’s the Bad News. The Good News is that it’s the fastest time on this segment on Strava for the year, and it’s the fifth-fastest time ever. I now have the Vo2, SmO2, HR, and power metrics needed to determine how to actually IMPROVE my time through increased fitness!

Conclusion

Mountain Biking demands a lot of effort at, or near, your Vo2Max!

I now know just what the physiological parameters are for this climb. Knowledge comes from data, and the data revealed so much. I’m going to work on my 10-minute average power values, and power at roughly 54-55 Vo2. I’m going to work on leg strength, and overall body strength. I still don’t believe I have the best bike/body position for climbing, and I’m going to study that and make changes.

The beautiful thing about mountain biking is that the same course, the same segment, the same trail, is NEVER, EVER, EVER the same. Rocks move. Moisture comes and goes. Wind erodes. Some areas get softer, some areas get more packed. These are all things that GPS trackers cannot measure, and on-bike and on-body metrics can’t perceive or analyze.

I’ve spoken before about a term I learned when I was flying sailplanes. It’s called “Whipadilling”, and it’s sort of a 6th Sense. In aviation, it’s the ability to ‘read the air’ and ‘see the sky’. For me, on a mountain bike, it’s about reading the terrain, picking lines, making mistakes, rolling over those mistakes and remembering the next obstacle. There are SO MANY VARIABLES. The goal, however, is to optimize what I can on my body and my bike, and then practice, practice, practice, until the trail shuts down for the season, due to rain, snow, and short days.

 

Until then…

ENJOY THE RIDE.

 

 

 

Return to Reno!

Return to Reno – Fresh Air, Open Roads, Singletrack and Jeep Trail out the Front Door.

Online Bike Coach Cat 3 Segment Reno Nevada Home
My home in Reno is literally at the edge of pavement and dirt. Try climbing this after every long road ride in the area!

Hey everyone – Rich here, writing from my home studio in Reno, Nevada.

After 18+ long months where my wife, dogs and I left Reno, moved to Pueblo, CO, realized it was a wrong move, and then moved all the way back and then some, to Sacramento, CA, we finally returned to our beloved home on Peavine Mountain in Reno, NV.

It’s been a journey of stress, adventure, severe depression, fights against ageism, and struggles with income and occupation. I won’t go into the details, but it went beyond frustration. That said, I’m grateful for the time in both areas. We still live in a beautiful country, on a beautiful continent, and I have a family that is stronger than ever. But Reno is home. We’re never leaving again.

VQ Velocity Virtual Studio with Online Bike Coach, Now In Reno

VQ Velocity PerfPro Studio Online Bike Coach Reno
My Virtual Studio at VQ Velocity, a development from PerfPro Studio, allows me to coach clients from around the world, in real-time, from my home studio in Reno. Classes are available both LIVE and via Replay/On-Demand.

Perhaps the biggest development from late 2022 through early 2023 was the incorporation of the VQ Velocity Virtual Studio into Online Bike Coach. VQ Velocity is the latest development of Drew Hartman, the creator of PerfPro Studio, one of the most robust pieces of training software for cyclists and runners ever created. In the midst of the Covid lockdowns, Drew and another friend, retired Professional Cyclist Robbie Ventura of VisionQuest Coaching and Studios (hence, ‘VQ’), agreed to a buyout of PerfPro Studio. They then worked overtime to build an online platform. The result is VQ Velocity.

With VQ Velocity, I host both LIVE and ON-DEMAND rides, at least 4 days per week. The rides are 60-75 minutes on weekdays, and 90-180 minutes on weekends on a seasonal basis (rain, snow, off-season/pre-season). The rides follow a ‘MesoCycle’, according to Northern Hemisphere seasons. However – EVERY LIVE RIDE is saved, and then available for Replay. The live rides allow for banter between participants, video on/off, audio on/off, and a ‘Scoring’ system that can be shared. This keeps the workouts fun, challenging, and relevant, without revealing watts, calories, or failed intervals. The studio is based out of my home in Reno, and Live Classes are held at 0500, PST (GMT – 7 or 8, depending on the season).

If you’re curious, here’s a link. There’s no cost to you for signing up; we can decide together if you want to register for participation or coaching packages.

ONLINE BIKECOACH.COM/VQ VELOCITY Virtual Studio Registration

Garmin Connect is my Go-To Wellness and Health Platform

Online Bike Coach Reno Nevada Garmin Connect
Garmin Connect, along with Garmin head units, watches, scales, blood pressure cuffs, pedals, trainers, and more, gives us a better window into the body. We can then use that information to individualize training for health, wellness, fitness, and YES – Performance.

As I’ve aged, and my demographic has aged, the crazy pursuit of watts and kilojoules has taken a slight step back. Watts still matter, but the integration of the Garmin Ecosystem, which melds hardware, software, history and slight projections (It’s NOT AI – it’s Empirical Science), gives me the ability to better understand how you, the client, responds to the stimulus of training. Eustress leads to Distress, which leads to adaptation and optimization. Again- watts still matter, but they’re more of an ends to a mean, instead of a means to an end. I’ll be blogging about Garmin Connect, features, and products on a regular basis. If you have questions about ANYTHING Garmin related, send me an email and we can arrange a meeting on Zoom or Microsoft Teams.

Reno – Yes You CAN Go Home Again

Online Bike Coach Reno Nevada Mt Rose Peavine
‘See that mountain out yonder? Some day I’m gonna climb that mountain! Just you wait ‘n see!”

We moved to Reno in 2019, but when Covid hit, it made getting involved in the local cycling scene a bit of a challenge. I hope I can change that, with participation in clubs, rides, and instruction. While we were stuck in California, I actually made multiple trips over the Donner Pass to get involved in local politics, and I intend to pursue that with small single-issue discussions and mandates. But my heart is still in cycling, and Reno is our home. Join me on this journey, and let’s make the NEXT 40 years the best they can possibly be.