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First Ride Using FatMaxxer For Aerobic Conditioning

Trying to Keep DFAA1 Between 0.75 and 1.00

Today’s Ride was just the first step in what will arguably be a four to six week effort to establish a BASE of AEROBIC Fitness. I rode just under 60 minutes, and used the information from FatMaxxer to keep my riding intensity at maximum aerobic intensity.

Yesterday, the Collier DFAA1 Ramp Protocol showed that if I kept my Vo2max under 40ml/kg/min, my HR below 160bpm, and my wattage below about 167 watts, that would be the ideal intensity.

Today, I rode for DFAA1, using the FatMaxxer on my screen, and I increased or decreased my intensity based on that. I DID dip below 0.75 a few times, but not by much, and not for long. It burned about 500 Kj, and felt about right.

Here is the analysis of the ride. I’ll link my files for you HERE:

Thanks for reading and watching, and ENJOY THE RIDE!

Xert Breakthrough With Physiological Metrics

Xert Is On Board With Some Serious Physiological Observations

My Client, Dusty, achieved an Xert Breakthrough while I observed his Physiological Metrics. This is Part 2 of what will now be a 3-part series of videos. In Part 1, I described the physiological phenomena behind a good warmup. Today, we’re going to show how Xert MPA metrics correlate with physiological phenomena.

The protocol are my favorite Billat 30-30’s. This means a cyclist pedals for 30 seconds of intensity, followed by 30 seconds of recovery. After five to ten intervals above Threshold Power, the cyclist then begins to pedal at intensities above the 3 Minute Mean Max Power.

THE CLIENT

Dusty came into the office with an Xert Fitness Signature of 306 Watts at Threshold, 21.4 KiloJoules of High Intensity Energy (HIE) available, and a Peak Power of 854 Watts. The goal was to attempt an Xert breakthrough, while using a Moxy Monitor and a Vo2 Master, to observe his physiological markers under intensity. I’ll explain what these numbers mean in Part 3.

Dusty is 44 years old, has been back on the bike for about a year, but has no long-term history of fitness or exercise. The bike was borrowed – he did not have a power meter for a road bike at that time. He has been training via Peloton bike and classes, roughly 5 hours per week. His goal is to be a competent coach to his son and friends in their High School Mountain Bike League. He has a power meter for a mountain bike, and a modern Garmin. At the time of the test, he had been using Xert for about 6 weeks. We had some data, but we needed to get a proper assessment.

XERT BREAKTHROUGH WITH BILLAT 30-30’s

Dr. Veronique Billat remains one of my favorite Exercise Scientists. She is the author of vVo2max exercise studies, and I translated those values over to wattage at Vo2max efforts, beginning in 2001. They are the cornerstone of any Alpine Mountain Bike athlete. While Dr. Billat uses 6MMP values, Xert uses 3MMP values to get cyclists to work harder. This is my own interpretation of “Polarized” training. Work done above 3MMP to 5MMP is highly effective for anaerobic intensity and success, just as work performed BELOW Lower Threshold Power, is also highly effective for aerobic economy.

In Part 3, I’ll perform a review and assessment of the activity, and will reveal Dusty’s new Xert Fitness Signature.

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

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.

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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.