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

Afraid To Suffer, Part Two: Breaking Through

Our story so far:

I met with this individual, after they signed up for Xert. I helped them program the head unit.

I explained the concept of volume, intensity, frequency, Focus, and fitness breakthroughs.

For TEN WEEKS, this individual’s numbers JUST. KEPT. DROPPING.

I couldn’t figure it out. Until Finally, it dawned on me to try ONE MORE THING.

It's all about the difference between Suffering and Suffering. And here's how we made it work.
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Afraid to Suffer, Part One

“I’m not getting any better!” (You don’t know how to Suffer!)

Descending Threshold
Let’s get to the root of this.

I HATE that statement. “Better” is a completely loaded term. It implies perception over analysis, and it’s my job as a coach to be a shrink, a cheerleader, a gentle critic, a cajoler, and an overall positive influence. But what is NOT my job, is to DO THE ACTUAL WORK ON THE BIKE. YOU have to learn how to SUFFER!

I have a client. Low overall Threshold, REALLY low overall HIE, and what I’d call an ARTIFICIALLY low Peak Power. I KNOW this client can do better. But this individual, and I’m going to be harsh here…. This individual DOES NOT KNOW, AND DOES NOT UNDERSTAND, HOW TO REALLY, TRULY, DEEPLY — SUFFER.

Xert Signature Descending
“I Can’t Understand Why I’m not A Stronger Cyclist!”

Do the Work – Reap the Reward. Suffering is GOOD at times.

Training requires WORK. You USE ENERGY to GENERATE WATTS, and thus – GET FIT. FITNESS gives you the ability to use MORE energy, and generate MORE WATTS, and thus – GET MORE FIT!

But when you don’t DO THE WORK, you don’t GENERATE the POWER, and your FITNESS STAGNATES. It really is that simple.

Fitness equals Work divided by Power times Time.
Do the Work, Reap the Reward.

This individual has everything; Great job, two great kids, expensive bike, extravagant components, custom wheels, Rapha Kit that gets replaced when bike grease inevitably shows up on a jersey pocket. The works. But what this person DOES NOT HAVE, is the ability to SUFFER!

Suffer Watts
Sometimes you forget where you put your shoes….

I tell my clients – “You have to suffer like a barefoot Russian in winter!” Hey – they beat Napoleon! You can, too!

Well, there’s a time to suffer; it’s called interval days and it’s meant to be a controlled, “Focused” intensity. Do the work, reap the reward. But some people just…… either don’t want to, or don’t understand just how hard “Work” really is.

“Volume IS Work! It’s not ALL SUFFER(ing!)”

I met with this individual, after they signed up for Xert. I helped them program the head unit. I explained the concept of volume, intensity, frequency, Focus, and fitness breakthroughs.

For TEN WEEKS, this individual’s numbers JUST. KEPT. DROPPING.

I couldn’t figure it out. Until Finally, it dawned on me to try ONE MORE THING.

Click here to see The Breakthrough in Part Two (Premium Content—subscription)

 

Updating the OLD Xert Garmin Fields With the NEW Xert Garmin Fields – A Video Tutorial.

Xert Fields Update Automatically now
Xert Fields now Auto-Update a Cyclist’s Fitness Signature!

Unfortunately, I’m posting this a few weeks late. Another update to Xert fields has already rendered this video somewhat obsolete. It’s still a great demonstration of how to get into the old Xert Garmin fields and update them. It also shows what the Garmin Xert Field displays now provide.

In Summary:

  • In early March, Xert rewrote their Garmin data fields. The fields now automatically update at the beginning of every ride, with your latest Xert Signature.
  • Cyclists and Triathletes had some trouble accomplishing this procedure.
  • Online Bike Coach decided to produce a video explaining how to perform this procedure, using steps that are highlighted.
  • Cyclists and triathletes will never again need to enter their six-character Xert codes into their Garmins.

It’s Still Not Perfect…

Xert Fields Need Garmin Connect On.
Xert Fields Require your Garmin to be Connected to Garmin Connect via SmartPhone.

There are still several hiccups in the process, about which I am hearing. Most of the comments relate to a Garmin’s inability to connect with the user’s phone, and thus, Garmin Connect (The Software). The Garmin head unit has to connect with the smart phone; otherwise, the latest signature will not be posted in a timely manner, which leads to further frustration.

Updating Xert Fields on a Garmin:

 

 

I’m going to leave you with one quick comment… 

This 8 minute video required about 8 hours of work. If you feel that you got something out of it, please consider making a token donation below. For the price of a Cup of Coffee, you get the satisfaction of knowing that I’ll be the best, most direct, 3rd-party support guy you’ll ever meet. Furthermore, it may lead to more, regular videos. Garmin bike computers are the best. Xert technology is the best. If you want the best person to help you marry the two, have a look around at the website and send me a note with your inquiries.

 

Xert Focus and WHERE You Should Train.

Xert Focus Definition
This is a 37K Time Trial. What's its FOCUS?
Focus. Focus on your Strengths. Focus on your Weaknesses. Focus on the demands of the course. Focus on the demands of the race. WHERE should you FOCUS? Let me show you not just where to focus, but when and how.
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Why We Still Look at Heart Rate

One of the old standards is Heart Rate. For decades, Heart Rate was a practical way to measure intensity. It could also be used to measure recovery, hydration, and fatigue. We cannot look at wattage alone. We have to look at wattage as an extrinsic force. When we look at heart rate, this is an intrinsic force. Both bring value. Here's an example:
Xert MPA Wattage Strain
Looking at Wattage and MPA only, this cyclist did not work too hard.
This cyclist was given a workout of 60 minutes. The main set of intervals were 2 minutes long, with one at the end which was very intense and would hopefully yield a breakthrough per Xert.

If we look at the wattage chart alone, it shows a successful workout. MPA dropped, then rose, and the final interval yielded a CLOSE CALL, but not quite a breakthrough. Watts followed the load very closely.

However, when heart rate is revealed, it shows something more.
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