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

Physiological Baselines for “Base”.

On Christmas Day, I performed a 60-minute workout on PerfPro Studio. I also recorded the data on Vo2master software. The goal was two-fold. I wanted to perform a ramp test, to try and determine Physiological baselines, specifically Heart Rate at DFAA-1 0.75 and 0.500. I also wanted to see if I could determine Ventilatory Threshold 1 and Ventilatory Threshold 2. Finally, I wanted to determine whether I could 'See' deflection points via SmO2. With this information, I can work on adaptation to higher loads of power and traditional heart rate.
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Base Ride Analysis Using Published Science

"In the first part of the video, you can see FatMaxxer being screencast from an Android to the PC window. The second screen is the Vo2master software, which is being screencast to the PC using LonelyScreen app. The rest of the information is being presented through PerfPro Studio. Post-ride analysis was done using PerfPro Studio, PerfPro Analyzer Beta, and Runalyze."
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Fat Burning, and DFAA-1, an Introduction

The metabolic fat-burning zone is not a new phenomenon. It can be found through a Vo2 apparatus that measures changes in Ventilatory Threshold. It can also be found through regular and invasive pricks with a Lactate Tester. The goal is to find the intensity where a cyclist's Ventilatory Threshold changes; in other words, where their breathing frequency rises. A similar deflection can be found when using Lactate Testers; we are trying to find the intensity where the body begins to accumulate Lactate from a point where it can be processed back into....
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The Road to 300 Watts FTP

Right Now, It's NOT about 300 Watts; It's About Raising LOWER THRESHOLD

The goal of base is to train the body for Economy. Stamina is the fundamental Pillar for Polarized Training. When you train using DFAA-1, you can get a clearer picture of how your body is responding to the training. Wattage and traditional heart rate become
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Sometimes Ya Gotta Get Some SUN!

I Went Mountain Biking – And I Trapped ALL of the Data!


The purpose of this exercise and series of blogs is to share my thought processes, as a coach, on how to interpret data from instruments. With that data, I can then make more informed decisions on my own training, recovery, and performance. When the cold snap hit, I went indoors; it’s a controlled environment. But when I moved to Nevada, we specifically purchased a home right next to some of the best mountain biking trails available. We’re at 5200′ MSL. The peak behind my house, which I can ride to from my front door, is at 8400′ MSL. My mailbox signals the end of a Strava and RWGPS segment that equals a Cat 4 Climb for roadies.

In other words, we moved here so we could RIDE! Today, after a lot of distractions and work on other projects, I pulled out the mountain bike and just RODE!

The ride included the following:

  • Vo2master with display on my iphone in realtime.
  • Left Shoulder Moxy Muscle Oxygen
  • Right Rectus Femoris Moxy Muscle Oxygen.
  • Left Vastus Lateralis Moxy Muscle Oxygen.
  • Polar H10 recording in BLE on Garmin 1030.
  • Quarq ShockWiz on both Front and Rear Suspension.

And MAN, did I get some good data!

The temps were perfect, the trail a little less dusty thanks to some rain and snow last weekend, and the sun was on my arms and back as I rode one of my favorite anti-clockwise loops.

Here’s the fun part: I hit a 57 Vo2max, and climbed steadily just below 20% of Smo2 for the first hill, and then just above 20% SmO2 for the second hill.

After the descent, I took a look at my Quarq ShockWiz data. Front Suspension was at a 96/100, and rear was at a 92/100. The descent was my 3rd-fastest ever on that segment.

I know I was not ‘feeling it’ this morning. But I needed to free my soul. This ride provided that, and more.

Here’s the video:

Thanks for reading, thanks for watching, and as always, ENJOY THE RIDE!