Online Bike Coach

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

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!

Billat 30-30’s with Xert, Vo2Master, and PerfPro

Billat 30-30’s Are a Great Way to Improve Your Ability to Suffer Under Load!

 

Xert has zones that flex with time spent above Threshold. When you bite into HIE, the Xert Dial responds by reducing the band of yellow or orange, and expanding the Purple arc, which is theoretically not possible to surpass. When you do, it’s a BREAKTHROUGH!

But the fascinating thing about this video is that the Vo2 values, during the effort and even into recovery, show how effective this type of workout really is; my Vo2 values stayed ABOVE 80% of Vo2max, for several minutes, and THAT is what improves HIE and “Suffer” ability. Xert properly displays this on the video in the colored arcs. Therefore, you’re looking at the PHYSICS of PHYSIOLOGY!

I use PerfPro on this type of protocol because the graph is easier to read, and it shows me values which I had turned off at the time of recording. The Xert Dial is moved over from the Xert Remote Player, which is a VERY useful tool.

Thanks for watching. Don’t forget to register for the webinar on January 30th at 1200, gmt-8, and we’ll review the 9 weeks of progression, as well as the 5MMP breakthrough effort!

ENJOY THE RIDE!!!

The Xert “Time-to-Exhaustion, Time-to-Recovery” Garmin Field in REAL TIME.

Today’s Xert Daily Ditty shows how the Xert “Time-to-Exhaustion, Time-to-Recovery” Field shows timer countdowns and count ups, as wattage is generated while cycling.

Not much is going on this week, since I am tapering, but the Xert “Time-to-Exhaustion, Time-to-Recovery” Field will be integral to my 5MMP Breakthrough Effort.

Thanks for watching, and

ENJOY THE RIDE!

100 Rides (Hours) on Rollers With Xert

100 Rides (Hours) on Rollers With Xert.

Yes, you read that correctly. I have set up my Xert Adaptive Training Advisor for a 5MMP, “Breakaway Specialist” Breakthrough, on January 30th of 2021. This is roughly 9 weeks away. I’ll be riding almost exclusively on my Rollers.

Rollers Work

Rollers are a training tool that requires a cyclist to balance on cylinders under the front and rear wheels. Usually, the front wheel has one cylinder under the tire, and the rear has two. My rollers are a little different. They were purchased from Inside Ride, and they have extra cylinders on the back, to stabilize the rear wheel. They also move forward and backward, up to several cm. The rollers have bumpers on the side so you don’t roll off, and there is a drag unit on the rear cylinders so that intervals are possible. 

Rollers work because they force the body to stay balanced, while working the cardiovascular system. The cyclist is required to pay attention; one moment of distraction, and BOOM! Down you go! At the same time, these rollers work in a biofeedback way – if your pedal stroke is not smooth, the rollers will move forward and backward. Not only can the cyclist feel this, they can see it. Minimal motion under more frequent loads means the ride is more realistic in terms of balance, power, and the economy of form. 


Rollers With Xert

Using Xert on Rollers is going to be a great challenge. I did this before in 2016 and 2017, when Armando was just releasing the product, and it really worked well. But the FOCUS becomes the FOCUS. Xert FOCUS is one of the best things about the Xert Fitness Program. My intention is to try and follow the plan more rigorously, and to attempt most of the rides, intervals included, on the rollers. Xert reads off of the 4iiii’s power meter, and I’ll be able to raise and lower my intensity based on gear selection, cadence, and speed. The drag settings and load curve on the rollers will help me do the rest. 

Wish me luck, and let’s see if we can get that 300 watts another way!! 😉

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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