Afraid to Suffer, Part One
“I’m not getting any better!” (You don’t know how to Suffer!) 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, […]
Four Weeks
A NEW OPPORTUNITY TO APPLY XERT On April 25th, 2018, I received an email from a past client. Joe had mostly come to the Cycling Center Dallas Studio for weekend FLASH rides, when the weather was too poor to ride outdoors. He was always a good cyclist, but beyond the 2 hours here and there, […]
MMP (Mean Maximal Power) Breakthroughs Galore in April!
Testing for Mean Max Power (MMP) I’ve been meaning to write about this for a while, so apologies that it’s a few weeks late. However, our training in March and April led to multiple Mean Maximal Power Breakthroughs, and I wanted to write about this. Mean Maximal Power is defined as the “Highest average power” […]
Updating the OLD Xert Garmin Fields With the NEW Xert Garmin Fields – A Video Tutorial.
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 […]
Xert Focus and WHERE You Should Train.
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This is a 37K Time Trial. What’s its FOCUS?[/caption]
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.
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:
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Looking at Wattage and MPA only, this cyclist did not work too hard.[/caption]
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.
More Fitness Breakthroughs with W Prime on PerfPro Studio
W Prime Provides a VISUAL approach to Intensity and Fatigue. I posted a few days ago about how my clients were successfully using the W Prime feature on PerfPro Studio, to achieve fitness breakthroughs. Well, it’s happened again. The second day of testing consisted of a 5 minute, 3 minute, and 1 minute test. I […]
Using W Prime in PerfPro Studio To Get the Most Out of Your Body
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What’s that Green Line? That’s Your W Prime Line![/caption]
W Prime is a great way to measure your training load.
Not everyone owns a power meter for their bike. Some people do not want to make the investment in equipment. Some just want a great workout and want to see how hard they can push their bodies. W Prime in PerfPro Studio is a great tool to help athletes measure their effort better.
PerfPro Studio has added features almost weekly now for several years. This is a robust, solid training platform that is my go-to for indoor studios. It is consistent and is easy to operate. PerfPro Studio shows riders what they need to know, both on a dashboard and graphically, so they can achieve their goals.
Since 2015, I have been employing W Prime testing at my studio, Cycling Center Dallas. It’s a great tool, and in this post I show you how to put W Prime to work for you.
Five Stars On Xert: What It Takes To Get to Pro Level, Part Two
See Part One (Free) for the background on Dr. Keeter’s incredible progress.
BUILDING FITNESS AND CAPACITY TO GET TO FIVE STARS.
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Kyle Keeter Stress Progression Chart 5 Stars[/caption]
Let’s start with the “Stress” Chart in Xert.
Dr. Keeter basically began from scratch, with a low fitness level, and few hours per week in his legs. He was certainly not UNFIT, but he was far from TRULY FIT. Here’s how we got him to Five Star Performance.
Five Stars On Xert: What It Takes To Get to Pro Level, Part One
I’m excited to announce that my coached client, Dr. Kyle Keeter, has gotten to Five Stars Training Status on Xert! A Five Star Training Status is the result of A LOT of work on the bike! This means that his training volume, per his daily and accumulated “XSS” (Xert Strain Scores) values, has […]