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I Still Can’t Figure Out Sleep

Trying to Decipher the Roots of Insomnia

Stress is a major factor in a restless night’s sleep. I have a tax bill and a car payment coming through in the next few days. Maybe that’s my issue. My Brother-In-Law has moved in with us; I have experienced homelessness and we welcomed him and his dog with open arms, both this summer and again now. His depression may be spreading; I don’t agree with his treatments. My wife got treated poorly at a doctor’s visit to determine the extent of an injury or repair. Winter is here, with reduced daylight and opportunities to ride outside or experience the landscape.

Maybe it’s the bed itself – the mattress is stiff, and my radiculopathy does lead to waking up with radiating pain down my left leg at times, and at other times, the leg is numb, the toes tingly.

I’ve been a cycling coach for almost 30 years. I moved to Northern Nevada to escape the stresses and broken dreams of a large Metroplex. Sure, there are always ups and downs with life and living, but for the life of me, I can’t seem to shake this low plateau. Maybe it’s Covid and the lack of friends in the region. I pride myself in having friends from around the world and on different continents and time zones. But DAMN if I can’t find a way to get some relaxing sleep without the use of meds or drugs. I’m not going to take CBD. So don’t bring that up.

I have a suspicion that it’s related to Testosterone levels, but I’m not going to take augmented sources unless doctors truly recommend and prescribe it. That would invalidate my ability to compete, and it would also be kicking the can down the road, since levels drop anyway, over time.

Anyway – here’s today’s Pre-Ride Video: I WILL ride; I’m committed to the physiology and results. I want to lose the weight, and get the power up. I want to show you all how training works, and how TRIMPS (TRaining IMPulSe) works, acutely and chronically. I’ll keep doing this as long as there’s an audience.

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

Deciphering Sleep

I AM Sleeping Slightly Better – Will It Translate Into a Better Ride?

After taking a day off, and focusing on clients, I’m ready to hop back on with my pre-season BASE training. My weight is down about a kilogram, but interruptions in home life continue to leave me challenged with good, high quality sleep. Today’s discussion uses Garmin Connect for a look at what it claims to be observing about my sleep.

Here’s today’s video:

What’s your theory on sleep? Does anyone have any suggestions?

October 10 Base Pre-Ride Comments; It’s Still About Sleep.

The Garmin Fenix 6X Pro Reveals My Sleep Pattern

 

I know, I know – I should be using an Oura Ring or some other system for tracking my sleep patterns, but the fact of the matter is tha t I don’t have the ring at this time, and I’m committing myself to the Garmin Ecosystem for now.

The Garmin Fenix 6X Pro is a watch with NIRS technology on it’s underbody. This is used to measure motion, Oxygen Saturation levels, pulse, and more. I quit wearing watches about 20 years ago, but returned to wearing one when I saw the features of the Fenix. The Fenix also pairs to my chest straps, and can track respiratory frequency during exercise, and more accurately at night, if I choose to wear the strap.

Here’s the video preview of today’s ride. I’ll chime in again when I’m done.

Base Ride Number 2 – Pre-Brief

Ya Gotta SLEEP in order to PERFORM!

Apparently, the winner of this year’s Tour de France, who also won the race LAST YEAR, has a secret. He knows how to SLEEP and RECOVER.

I obviously do not.

I’ve tried everything; blackout curtains, weighted blankets, cold room, no caffeine past 10am, less than two beers a night, no overstimulation for too long…. Nothing really works. I’ve been tracking my Testosterone levels for at least 7 years, to see if that warrants intervention, but honestly, that’s an expensive and invasive step that I’m not willing to take at this time.

But I don’t sleep. And when I don’t sleep, weight management and cycling performance are challenged.

Here’s today’s Pre-Brief that describes the overview of my sleep, my weight gain, and my PREDICTED (not actual), Vo2max via Garmin Connect.

18 Rides With the Fox DPX2 and ShockWiz

The Fox DPX2 With the ShockWiz Suspension Tuner Reveals a LOT of information!

My Quarq ShockWiz connected to my Fox DPX2 Rear Shock
My Quarq ShockWiz connected to my Fox DPX2 Rear Shock

After several months spent on Peavine Peak in Northern Nevada, I have been able to come to several conclusions about my Fox DPX2 Rear Suspension. To review; I have a 2012 Trek Superfly 100 Pro, with just 100mm of rear travel. The front fork is a 2020 Fox 32. When I used the ShockWiz Tuner on the fork, I was able to add spacers and adjust the air until I consistently got about 96 points out of 100 possible points on the ShockWiz app. It DID make a difference in my confidence, competence and comfort when riding.

However, the rear shock, a 2012 Fox RP23, was unable to keep up with the demands of my riding. Therefore, in March of 2021, I replaced the RP23 with a Fox DPX2.

Don’t Use the ShockWiz for just one ride. Use it for a LOT of rides.

ShockWiz Tuner App
Most of my rides have earned between 84 and 96 Points on the ShockWiz Tuner App

The Shockwiz from Quarq is designed to measure compression and rebound via air pressure. I THINK it also looks at G forces, compression and rebound velocity, preload, and time spent airborne. My goal for this experiment was to try and stick to trails that I know, and to be as consistent with the bike and my cycling as possible. I chose the local XC race course as my primary loop. I also performed several shorter loops and a few out-and-back rides, to challenge myself and the rear shock.

One ride alone will give some information, but it is in detecting a long-term TREND from cycling that can determine just how best to tune the DPX2. I chose the DPX2 because it IS infinitely adjustable for compression, rebound, air pressure, and volume. It can also run different oil densities.

The Results

After 18 rides of at least one hour, the ShockWiz Suspension Tuner revealed two major issues that I believe need to be tweaked, but again, I will not perform these tweaks until I earn 20 rides.

Here’s a video with my results so far. Enjoy!

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