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Xert Breakthrough With Physiological Metrics Part One – Warmup

We Use a Moxy Monitor, a Vo2 Master, PerfPro Studio, and Xert To Show a PROPER Warmup

I continue to learn something almost daily when it comes to mixing Physics and Physiology. The data that we get and use for wattage training, is almost always complemented by the information I collect from physiology. We have to look at EXTRINICS and INTRINSICS. Extrinsic information revolves around information that the bike provides; Wattage, Cadence, Speed, etc. INTRINSIC information comes from Heart Rate, Saturated Muscle Oxygen, Total Hemoglobin, Gas Exchange Analysis, and even Lacate, when I can get it.

This video is part one of a two-part program where I helped a friend determine just what his fitness signature really was. This Intro explains the metrics on the video, and the proper way to warm up the body for work. Part Two is the Billat 30-30’s that we used to actually achieve a fitness breakthrough, and set Dusty’s Fitness Signature in Xert.

Since accomplishing this test in mid-February, Dusty has improved his fitness signature even more, and he is implementing the concepts of Polarized training, for himself and his entire family.

Thanks for watching, and ENJOY THE RIDE!

Coach Wharton believes in sharing his passion for cycling and fitness with everyone. IF you feel you got something rewarding out of this post, click on the link below and show some support!

Xert FTP Tested

Xert Claims my FTP (Functional Threshold Power) Sits At 265 Watts. Is It Accurate?

I've always wondered if calculated Functional Threshold Power Values are accurate. Since 2017, however, I have relied on the Xert FTP value. For years, we relied on the "20-Minute" Test. Riders would perform a 20-Minute effort, all out, and then subtract 5% from that value. The new number was considered "Threshold". Later, physiologists looked at 90% of a 3-Minute Maximal Effort. There's the 5-1-5 test.... Step Tests (25w steps every 3 minutes)... Ramp tests (15-20w every minute)... The latest 'Testing' asks for a 20-minute, 5-minute, 1-minute, and 5-second effort.
Xert FTP Garmin PerfPro Studio Vo2 Master
Xert Claims that my FTP (Functional Threshold Power) is at 265 watts. Let's find out how accurate that really is.

NO MORE TESTING???.

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Moxy Monitor Warmup Protocol

The Moxy Monitor Warmup Protocol Ensures a Better Ride!

 

The Moxy Monitor gives cyclists a better window into their body, and how the body responds to intervals and recovery. When we use the Moxy for warmup observations, we end up with a higher saturated muscle oxygen (SMo2), and a higher Total Hemoglobin Count (ThB). You want this higher SMO2 and ThB, because it is the electrical equivalent of “Volts”, and “Amps”, on a battery. With Watts, you have a more complete picture!

My wife, Tracy Christenson, was the model for this video, and after the warmup, she performed two 6-minute intervals, just below her predicted Functional Threshold Power. The Moxy Monitor’s SmO2 and ThB information provided there was also very instructional.

Watch the Video to learn more.

 

Using the Moxy Muscle Oxygen Monitor to Affirm LT1

Moxy Muscle Oxygen Monitor Is A Passive Way to Detect Lactate Threshold Deflection Points

I’ve been using the Moxy Muscle Oxygen Monitor since the product first became available in the early 2010’s. I quickly realized that it offered insights into physical fitness unlike any other product. Today’s Online Bike Coach Daily Ditty shows how my Moxy confirmed that 205 watts as my first Lactate Threshold Deflection Point.

By setting my wattage resistance on PerfPro Studio software, I was able to ride consistently for several minutes, and my SmO2 values remained steady. When Saturated Muscle Oxygen is stable, Oxygen is flowing in, Carbon Dioxide is flowing out, and Lactic Acid is being shuttled in the bloodstream. It gets picked up and processed by these things called “MCT”‘s, or, “Monocarboxylate Transporters“. Then it’s turned back into energy. It’s really efficient, and it can be trained. The different levels, or plateaus, tell us just how well our bodies are working at shuttling the waste out, and the nutrients in.

The Moxy shows you just how that’s working. In this case, the information was displayed with a Vo2 Master Gas Exchange Analyser. That way, I can look at the Watts, the Lungs, the Legs, the heart, and the blood. It’s a holistic approach to fitness and aerobic intensity. This information can be viewed on your Garmin head unit, via a custom field. It can also be displayed and recorded on PerfPro Studio. I use the Moxy for every outdoor ride and indoor ride. I believe it can reveal warmup preparation, early indicators of a bonk, and much more.

Here is today’s Video. Tomorrow, I’ll show you how my wife uses the Moxy to ensure that her warmup is adequate and her intervals are at their best.

Thanks for watching, and ENJOY THE RIDE!

Performing 8-Second “Zoomies” with 6-Second Recoveries to Achieve Fitness Breakthroughs

This is a short video of several clients at the studio performing Intervals called "Zoomies". Zoomies are 8-second intervals, with just 6 second recoveries. We performed FORTY of these in 3 sets. The goal is to ride the 8 second intervals at a relatively high intensity, maybe 150-200% of Threshold. Then the cyclist spins through a short recovery. I used it on Tuesday, and multiple cyclists achieved breakthroughs on Xert. I'm using it today as well, to similar effect.

Here's how to make them work for you.
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