Author: Coach Richard Wharton

Xert XSS and FOCUS for Saturday – Part 2

If you’ll recall from the previous post, my Xert XSS and FOCUS for Saturday was 121 points of XSS, and 134 points of Deficit. After 1hr 40minutes, there were 73 XSS points, and a FOCUS that was Infinitely Aerobic. But I just could not sit still.

In an area of the ride approaching Mound House, NV   I let my wife know that I was going to attempt a breakthrough, and that’s exactly what happened.

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Xert XSS and Focus for Saturday

Saturday’s Big Ride, per the Xert Adaptive Training Advisor, recommended 121 XSS, and a FOCUS of 20:30. Here’s what I posted this morning:

Now, you’ll notice on LINE 1, that my OVERALL XSS deficit is just 134 XSS. If you look at the one sentence in paragraph 2 of the image, it says that my Training Status is FRESH, and I should consider an endurance ride of 121 XSS.

Xert Garmin Fields – Set Up Your Garmin for Road Cycling

This is how I set up Page 1 of my Xert Garmin Fields for my road bike. I don’t use all of them on the first page, but these are the ones I have found to be most important when I cycle.

Saturday’s Big Ride – Let’s Make Up For Lost Volume!

This is REALLY fun. Working with Xert XSS, my Goal for the day is 121 XSS, and my XSS deficit is just 134 points. Today’s ride, however, will probably be about 250 XSS, given the vertical requirements.

Let’s also look at my 20 MMP values per Xert.

Post-Ride Review via Xert Garmin Fields and Xert Adaptive Training Advisor

Okay – so you recall from the earlier post that the Xert Adaptive Training Advisor wanted 83 XSS points and an Xert FOCUS of 21:17.

So here’s where I was after One Lap of the Reno Wheelmen XC Course on Peavine. 

Let’s break down what these Xert Fields on a Garmin mean.

Xert Adaptive Training Advisor, XSS and FOCUS Recommendations

Here’s the recommendation from Xert’s Adaptive Training Advisor for today:

This entry concentrates on understanding and interpreting the Xert Training Advisor’s XSS and FOCUS Recommendations 

Following the Xert Adaptive Training Advisor Outdoors

A lesson in following a plan on variable terrain and conditions.

Here’s the list of Recommendations from this morning’s Xert Adaptive Training Advisor. You can find yours on the “Training” sub-menu of your Xert Main page.

Let’s break this information down, line by line…

Starting Off in an Xert Training Deficit. Points is Points.

I started off Tuesday with Bold Ambitions, but honestly, and this is now kind of rare for me, I ran into a ton of technical issues that ate into my time, and led me to less than half the recommended XSS points for the day.

Let’s review, and then look at what I DID do on Tuesday.

This entry is the part a deep dive into the Xert Training Advisor, including discussion of a thoughtful way to work with Points. 

I’m Back

Technology, Application, Attention, Success Hey everyone— After roughly three years where I lived two person’s lifetimes, lost a business, lost a home, almost lost a second marriage, got out of debt, and moved from Dallas, TX to Reno, NV, and spent a year here just…riding and living, it was time to start sharing and discussing […]

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.