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Rotor Q Rings Revisited – Yet Again

Rotor Q Rings DO Work – Just Not The Way You Might Think

I’ve been using Rotor Q Rings ever since they came out. Prior to that, I was using Rotor’s ‘RSX’ technology, because the company gave their product to trained scientists for honest review and application.

The theory behind Q rings is that they provide gains in power without costs in metabolic energy expenditure. I don’t think that’s exactly the best translation. Instead, I believe that they do two things…

  1. They provide just ‘that much more’ power in the Power Phase of a pedal stroke (it’s 2-6%, and it’s NOT 360 degrees; more like 70-90 degrees)… and…
  2. Based on the ovality (once a thing, now just standardized – no more QXL rings…), Rotor Q Rings can help Optimize the ‘Moment’ (Physics Term) where max torque can lead to those extra millimeters of power and thrust.

 

Q Rings Have Five Settings

Rotor introduced a method, way back in 2010, I believe, where a cyclist could figure out just where the highest torque occurred in a pedal stroke, in relation to the crankarm. In an ideal world, this torque occurs at the highest ‘Moment’ of a pedal stroke. In other words, if a crank of 170mm was riding at 0% slope, ideally, the “Optimal Moment” would also be at 170mm, at the 3 o’clock position, or 90 degrees, completely perpendicular to the force of gravity. Like a crowbar, a cyclist pushing a crank with their leg gets the best assist from gravity where the crankarm is longest.

But it doesn’t usually work that way.

Pedal strokes and power phases are unique to the individual. You have to look at ‘Moment’. If the Rotor InPower Software shows that your ‘Optimal Moment’ is slightly above or below 90 degrees, well, that’s where the Q Ring can be beneficial. Move the Q Ring to the Optimal Chainring Position, and you’ve Optimized your power output.

Gravity Always Wins – But Torque Helps

When Pablo Carrasco, the inventor of Rotor Products, started looking at the physics of pedaling, he noticed some things.

  1. If a crank and chainring achieve OCP at 0% slope, the value might be different at different slopes.
  2. The contact point where chain and ring meet is always at 0 degrees. But having ‘Optimal Moment’ at 90 degrees at 0% slope in relation to the bike, would have you at ‘Optimal Moment’ of 80degrees (OCP 2) at a 5 or 6^% slope.

The goal for Rotor Q Rings should be to ‘Optimize’ the Chainring for torque based on the slope you want to optimize. If you’re a sprinter, well, the study I remember from Pez Cycling showed that while Max Power was not significantly altered, the rate at which Max Power was achieved was statistically significant. The study also showed that Rotor Positions 4 and 5 (with the crank near 4 0’clock position), was ‘Optimal’. Ironically, ‘Moment’ for a 170 mm crank at 4 o’clock position would be around 150mm, effectively, a shorter crank….

When I used the Rotor InPower system on my Mountain bike earlier this year, the OCP recommendation for a roughly 5% slope was OCP 4. I truly can ‘feel’ the torque on steep climbs, and as I age, I continue to rely on every mechanical advantage I can possibly hold.

Rotor Q Rings On A Road Bike In Hilly or Mountainous Terrain

The Rotor InPower Cranks that I have on my 2018 Cervelo date back to…. 2012??? 2015? I honestly don’t remember. When I raced, the terrain in Texas was rolling, punchy, and finishes were almost always flat or false-flat. I used the InPower software for PC, on rollers, to determine my Optimal Chainring Position (OCP), and came up with a ‘4’. I did not change it for eight years.

This year, upon my return to Reno, and having lost about two years of my outdoor cycling life to, well, life, I focused on my mountain biking. Now that winter has hit, and the trails will soon close, I’ll be riding out on the road more, as well as indoors. I decided to test my road bike, and reset my rings. This was done indoors, since that’s the only way I can ‘read’ the data from these cranks; they don’t

Here are the results:

At 0% slope, the Rotor Optimal Chainring Position (OCP) showed either Position 2 or 3, but from 1% slope up to 5% slope, when I quit the assessment, the InPower Software told me to place my Q Rings at OCP 2.

This MAY SOUND FAMILIAR.

Conclusion

So now I’m set. I’ve moved my Rotor Q Rings to OCP 2, and the next step is to find a way to measure OCP via the InPower APP, and affirm that ring position. Let’s go get some Marginal Gains. The Road Beckons! Watts Up!

Thanks for reading, and

ENJOY THE RIDE!

Vo2 at Threshold

Vo2 at Threshold – Affirming Outdoor Power at Threshold

Richard Wharton Vo2 at Threshold Online Bike Coach
Vo2 at Threshold can reveal a lot about how cardio-vascular fitness and status. The closer that number is to your Vo2Max, the better.

In my last blog post, I mentioned that for my best 10-minute effort while climbing a trail on a mountain bike, my Vo2 at Threshold read as roughly 55ml/kg/min. I also believed that my Vo2Max was roughly 62ml/kg/min. I was curious to see if these values were valid, so I went back indoors. At my home studio, I performed five weekly 20-minute efforts, specifically to determine whether those two values, Vo2 at Threshold, and Vo2Max, were accurate.

 

Percentage of Vo2Max When Cycling at Threshold Intensity

Different Metabolic Thresholds at a Percentage of Max Wattage
I’ve followed Jem Arnold for about a decade now, as he’s been involved in studying SmO2 for cyclists, as well as a lot of other things. This chart he presents, from a lecture, shows wide variation in ‘Thresholds’, where the body begins to migrate from mostly aerobic energy to anaerobic energy. This post is about Vo2 as a % of Max at Threshold.

There’s a lot of new information coming out about the determination of Training Zones. Essentially, each method of measurement tends to come up with its’ own value, and training zones are then based on those values. Let’s face it – Vo2 at Threshold is expensive to acquire, since it requires a Vo2Master, a Polar H10 chest strap, a Moxy, a Power Meter, and probably a Lactate Tester, which is a product I have owned in the past, but do not own at this time. Instead, I use the Moxy and other readings from the Vo2Master and my Polar H10 chest strap, to determine the most accurate Threshold value for myself.

By looking at ALL of the values, however, I could then apply each of them when training. If the goal is to raise Vo2Max to its’ highest time-limited potential, and to raise % of Vo2Max at Threshold, then having those other metric markers can help me take a more holistic approach to every ride.

The Workout

For these five tests (and probably counting), I used my standard indoor training software, PerfPro Studio. My warmup consisted of a 27-minute protocol that I’ve honed using Moxy muscle oxygen sensors. I did roughly four Vo2master O2 calibrations for each workout, but I only recorded the 20-minute effort on the Vo2Master app. The Vo2Master is best used in a consistent atmosphere, so I used a local 8000 btu air conditioner in my small room, to help keep humidity and temperature under control.

PerfPro Studio Vo2 at Threshold Workout
There’s literally no better piece of software in the cycling fitness world than PerfPro Fitness. The amount of information I can read, along with the myriad ways I can build workouts, remains unmatched.

Here are the results:

Date20Min Vo2 Average20Min Power Average20Min HR Average20Min RR Average20Min DFAA1 Average20Min SmO2 Average20Min EqO2 AverageBest 30-sec Vo2maxVo2 as a % of Max
6-Oct53.5271163350.56.822.262.685%
13-Oct55.1287172390.41524.560.691%
20-Oct57.5281170420.42024.565.288%
27-Oct56.9273172430.4310.225.363.290%
3-Nov56.9273172430.410.225.363.290%
AVERAGE55.98277169.840.40.42612.4424.3662.489%
HIGH57.5287172430.52025.363.291%
LOW53.5271163350.46.822.260.685%
RANGE416980.113.23.12.65%

What the Chart Says

There’s more information on this chart than just Vo2 values, but here’s the summary…

  • My 20-minute average Vo2 over 5 efforts was 56ml/kg/min. This is comparable to the 55ml/kg/min that was observed in the mountain bike climb from the previous, outdoor, post.
  • The highest 30-second Vo2 value over the same 5 efforts, which I’ll call Vo2Max, was 63ml/kg/min. Again – I’ve seen this ‘Vo2Max’ value enough to believe it is accurate. Incidentally, my Garmin 1040 and Garmin Connect continue to show my Vo2Max, per calculation only, at 59-60ml/kg/min, which I believe tracks pretty well, even though it is not using metabolic values, and instead uses calculations.
  • When you take the 20-minute Vo2 at Threshold, and divide it by the 30-second Vo2Max, well, my Vo2 at Threshold occurs at about 89% of my Vo2Max.

Notice that I have not mentioned power, or watts. I’ll explain why…

Vo2 at Threshold is a PHYSIOLOGICAL PHENOMENA

For 27 of my 31 years as a Professional Cycling Coach, pursuing watts at Threshold, watts at Vo2Max, and watts per kilogram per minute, has been a stated priority. However, Physics is immutable, while physiology is incredibly mutable.

For the same amount of physiological effort on the outdoor effort in the previous post, I averaged maybe 235 watts over 10 minutes, and 207 watts over 20 minutes. For these five indoor tests, I averaged about 277 watts over 20 minutes. The delta is too great to ignore.

On that same ride, I averaged 165 beats per minute for the climb, while on these five indoor rides, the average heart rate was 170 beats. Temperature, convection, and evaporation are important considerations for heart rate intensities.

For my climb outdoors, which was not 20 minutes, the average DFAA-1 on AlphaHRV was about a 0.4. For the 5 indoor efforts, it was 0.43. I am becoming more and more convinced that there is something ‘there’ there when it comes to DFAA-1 and Threshold.

Finally, the SMO2 value for my climb was about 25%, while the SMO2 average for the 5 indoor 20-minute efforts was 12.4%. I’m convinced that this is because of micro-recoveries on a mountain bike trail, vs. the consistent resistance of a 2% slope indoors.

I think I want to optimize my physiological markers going forward, and those of my clients, and let the watts take care of themselves from now on. Chasing watts as a primary metric, especially on a mountain bike, can leave a rider disillusioned and frustrated.

Conclusion

Vo2 at Threshold is a great way to assess your current fitness, but it requires expensive apparatus. I still don’t own all of the kit I could possibly wear that would help with this assessment. Knowing that my Vo2 at Threshold, is roughly 89% of my Vo2Max, does reassure me that my fitness, at least in August of 2024, and again in October of 2024, is pretty close to my genetic potential.

The next step, one I won’t attempt until the Spring of 2025, will be to try and grow that Vo2Max up to a 65, 66, or even 68ml/kg/min. This will be INCREDIBLY difficult to achieve as a 55-year old male, but I’d like to try. The next step would be to see if I can HOLD my Vo2 at Threshold near 90% as that Vo2Max rises. This is going to require losing another 2 kilograms of mass, maybe 3. That MAY affect my power output and fatigue levels, so I have to temper action with wisdom on this as we go into the 2025 PreSeason.

Winter is approaching quickly, and the cooler temps mean that I won’t be able to use the Vo2Master outdoors nearly as much. When the snow finally leaves the trails unrideable, I’ll be hyper focused on my indoor efforts in my VQ Velocity until Spring. But until then, I’ll be riding outside on the mountain bike on my beloved Peavine, trying to keep my singletrack skills and dreams alive until April 2025, when I can get back out there again.

I’ll post some follow up blogs about the other metrics featured in the chart above, but I need to consult with some PhD’s that are wiser than I am on these parameters. I also have to thank my client, Ken O’Brien, a retired Bell Labs professional, on his coding assistance for a new project that I’ll reveal next.

Thanks for reading, and ENJOY THE RIDE!

 
 

Vo2Max and Mountain Biking

Mountain Biking Requires Riding at Vo2Max!

Vo2Master outdoor data collection.
Cross Country Mountain Biking Requires working at or near your Vo2Max for an extended period of time.

CAUTION – THIS POST IS NERD-HEAVY! IT IS DEEP IN THE WEEDS! DO NOT HESITATE TO ASK QUESTIONS!!!!!

Ever since I received my Vo2Master back from my friend and code buddy in Canada, I have been collecting data on inside and outside rides. Not long ago, I rode two laps of my favorite Cross-Country Course, using my Mask, a Moxy, and a Rotor Power Meter, to learn just how hard I was working, and how I might be able to get some faster splits on the climb.

The Course

The course for this study is my all-time Peavine Favorite, which I built in Garmin Connect in a previous post. The course covers 8.6km, climbs 215 meters, and my best time on the loop is about 27:10, though I haven’t seen that time since 2020. I’m convinced that Mountain Bike Cross Country Courses change with use and weathering, and let’s face it – I’m four years older, and probably a little more skittish now than I once was. Health Insurance deductibles are always in the back of a cycling coach’s mind!

This year, my fastest time is a 29:36, and that happens to be the fastest time since a race was held on this course in 2019. It’s my home course, and I spend HOURS on the loop, trying to decipher bike fit, suspension, and tire pressure. When winter shuts me down, this trail is what I dream of for the next spring.

Vo2Max for Climbing on a Mountain Bike

The Climb section of this course starts immediately. The first section is 2.46km, and climbs 144 meters at an average of 5.7% slope.

The second segment, just a few minutes later, is 1.37km long, and climbs 54 meters at 3.9% slope.

My fastest time for this climb was set in 2020, at 10:33. My closest time this year, however, has been an 11:26. My weight, however, is about the same, at 69kg. The bike weight is similar, though it is a new bike. The difference is that I’m four years older, and maybe the trail has degraded somewhat over those four years.

The ride we’re studying occurred on August 15th, 2024. Here’s the link to the file:

Physiological Demands

I really wanted to see how much Strain was required to perform the climbs on this course, so I gave it all I had. I wanted to witness more than just power and time. I wanted to observe Vo2 demands, Saturated Muscle Oxygen values, Respiratory Rate, and more.

Here are a few graphs of the first climb. I think the results are pretty interesting.

Vo2Master Vo2 and SmO2 while MTB Climbing.
This first image highlights Vo2, elevation, and SmO2. You can see how SmO2 stayed suppressed below 20% for a good chunk of the first climb, roughly corresponding with the high Vo2. I believe my Vo2max is about 62ml/kg/min, and for this climb, I am estimating I climbed it at about a 55ml/kg/min, or 89% of Vo2max. Note also, just how quickly SmO2 recovers when terrain changes, as opposed to Vo2, which takes slightly longer. The legs provide the ‘Demand’ side of the equation, while the lungs in this case reveal the metabolic cost of this demand. 
Vo2master Garmin Connect Vo2max Vo2 Threshold heart rate mountain biking climbs
Traditional heart rate definitely seems to correlate with Vo2 on this effort. However – it does seem like the heart rate ‘drifted’ higher with the effort, while Vo2 was roughly steady, especially around the 14:45 mark. I tend to throw out the short spikes of Vo2, and in after-action, I always try to export the file and extract the highest Mean Max Vo2 for the duration I’m observing.
Vo2Max Mountain Bike Watts Stochastic Power
This is the same time span, showing Vo2 against power on the climb. Look at how incredibly stochastic the wattage is! This is created by terrain and changes in direction, but the metabolic costs (see the above charts showing SmO2, Heart Rate, and Vo2, all remain more consistent. Wattage dictates lots and lots of small, tiny gains, measured in single meters.
Vo2Master Vo2 DFAA1 DFAA-1 DFA Alpha 1 Alpha HRV AlphaHRV
I know there’s debate about the efficacy of DFAA-1, but I thought I’d show it anyway. Compare Alpha1 to SmO2. I usually dictate SmO2 at Threshold to be about 17-20%, and I usually use 0.4 -0.5 for Threshold at DFAA1. For the majority of this climb, once the calculation caught up, DFAA-1 was below 0.5, and was below 0.4 at times as well. It IS useful, especially for longer climbs.

Results

Okay – this is where things get crazy.

I have to believe that some of my results are wind and temperature aided. However, glances on www.wunderground.com history, just do not provide the details I believe are necessary to provide proper context. I also believe the trail conditions change over the course of a season, and over the course of years. I know I’m getting older, and with that age, a lower Vo2max and diminished power at Threshold, but I also believe that I’m giving this climb my best effort. This year alone, I have climbed this hill 24 times, with a best result of 11:26. August 15th’s ride was, however, a lowly 12:31, my seventh-best time this year.

Ironically, on August 18th, I climbed this hill in 12:04, and on August 25th, just 10 days later, I finished in 11:28. Unfortunately, I was not wearing my Vo2Master for those rides. I may follow up this post with an analysis of those rides, since I was using the Moxy, and AlphaHRV on my Garmin 1040.

That’s the Bad News. The Good News is that it’s the fastest time on this segment on Strava for the year, and it’s the fifth-fastest time ever. I now have the Vo2, SmO2, HR, and power metrics needed to determine how to actually IMPROVE my time through increased fitness!

Conclusion

Mountain Biking demands a lot of effort at, or near, your Vo2Max!

I now know just what the physiological parameters are for this climb. Knowledge comes from data, and the data revealed so much. I’m going to work on my 10-minute average power values, and power at roughly 54-55 Vo2. I’m going to work on leg strength, and overall body strength. I still don’t believe I have the best bike/body position for climbing, and I’m going to study that and make changes.

The beautiful thing about mountain biking is that the same course, the same segment, the same trail, is NEVER, EVER, EVER the same. Rocks move. Moisture comes and goes. Wind erodes. Some areas get softer, some areas get more packed. These are all things that GPS trackers cannot measure, and on-bike and on-body metrics can’t perceive or analyze.

I’ve spoken before about a term I learned when I was flying sailplanes. It’s called “Whipadilling”, and it’s sort of a 6th Sense. In aviation, it’s the ability to ‘read the air’ and ‘see the sky’. For me, on a mountain bike, it’s about reading the terrain, picking lines, making mistakes, rolling over those mistakes and remembering the next obstacle. There are SO MANY VARIABLES. The goal, however, is to optimize what I can on my body and my bike, and then practice, practice, practice, until the trail shuts down for the season, due to rain, snow, and short days.

 

Until then…

ENJOY THE RIDE.

 

 

 

Vo2Master Vo2Max Value Affirms Garmin Vo2Max Estimator

Vo2Master’s Vo2Max Value Was 98% Consistent with Garmin

Richard Wharton Vo2Master OBC Headquarters
THE THINGS I DO FOR SCIENCE!

In May of this year, I wrote a post about the Garmin Vo2Max Calculator. In July, I was able to test my Vo2Max at OBC Headquarters, to compare values. I performed a Graded Exercise Test, using the Vo2Master app. This app, on a cell phone, trapped data from multiple sources. The Vo2Master’s Vo2Max value showed a 1-point difference from the calculation to the actual results.

Let’s take a look at what I learned about myself.

Remember – Vo2 is translated into: ‘Volume of Oxygen Consumed’. It’s the rate at which Oxygen is absorbed by the body for use in muscle contraction and life-sustaining activities. The Greeks believed that breath was life… and they were right.

The Vo2Master Provides a TON of information!

Vo2Master App Metrics
This is just one page of data fields that I can use on the Vo2Master app. You can also run these fields as graphs. All of the data is stored in a detailed .csv file that can be downloaded and shared for analysis.

Since it launched over 5 years ago, the Vo2Master app continues to improve. Just about any sports fitness product that has Bluetooth transmission can now be recorded. These myriad data points can also be displayed, in numeric or graphical format. My only complaint about this has been the inability to display and record this information on a larger screen, like that found in a laboratory or on a regular PC. But that’s a side project that I’m actually working on via (fitnesshrv.com). The app can also be simulcast from a phone or tablet to a large screen with 3rd party apps or with Apple TV.

For this test, I recorded the following external data points:

  • Load Generator (Ergometer)
  • Power (crank)
  • Heart Rate (chest strap)
  • Heart Rate Variability (HRV)
  • Cadence (crank)
  • SmO2 (Moxy)

These data points allow me to transfer the information learned in from the Vo2Master, over to my body and bike when I’m cycling outdoors.

For the ‘Native’ Vo2Master data, I recorded:

  • Respiratory Frequency
  • Tidal Volume
  • Ventilatory Exhalation in Liters per Minute
  • Expired Oxygen

ALL of this information was recorded on a single .csv file, and a summary report was delivered after the test ended.

Any information that was able to be transmitted via Ant+ signal, was also recorded on my Garmin Head Unit.

Vo2Max Test Parameters

I can build just about any test protocol I wish to construct, but the most common Graded Exercise Tests for Vo2Max are built like this:

  • A decent warmup that includes instrument and ergometer calibration to ensure accuracy.
  • 2-4 minute stages at preset wattage loads.
  • A 25 to 30-watt jump (“step”) at the end of each stage.
Vo2Master Graded Exercise Test App Protocol
The Vo2Master app can perform Graded Exercise Tests, ‘5-1-5’ type tests, and even training intervals. Variations within each set are based on time and intensity.

For this test, I had already warmed up, so I just chose a 5-minute warmup, 3-minute stages, and a 30-watt jump in each step.

The Test

Vo2Master Graded Exercise Test
The area in grey is the exercise load. Purple is the power coming off of my power meter on my bike. Red is my traditional heart rate. Blue is the Vo2 data coming from the Vo2Master.

The test was performed on July 14th of 2024. The previous week, Garmin Connect had my Vo2Max calculated at 57ml/kg/min. The Primary goal was to determine the accuracy of this number. The secondary goal was to determine Ventilatory Threshold #1 (VT1) and Ventilatory Threshold #2 (VT2) to see if those wattage, heart rate, and other physiological results, were in-line with the Calculations made by Garmin Connect.

*** Remember – this is just ONE individual performing ONE Graded Exercise Test. There’s nothing linear or broad. I’ll add to this information over time, but it’s just a snapshot of my fitness, compared to a mathematical algorithm by a fitness company.

I began the test at 100 watts of resistance, which was then raised by 30 watts every 3 minutes. I ended the test at roughly 300 watts of ergometer load, when I was exhausted, and my Max Heart Rate was at a value I hadn’t seen in about 6 months.

A Few Problems with the Data

When you look at the graphs I’m providing, you’ll see that there are two problems with the data, neither of which is enough to discount the information in it, but it IS important to understand the results.

Vo2master test anomalies
I’ll perform this test again some time, using an axle or spider based power meter. I may also acquire the ‘other half’ of the power meter (the left leg – this is a rare, right-leg-only pm), and show why 2-legged pm’s are so much better.

First – there’s a glaring delta between the Ergometer Load and the Power generated. Those two values should be roughly 1:1 (Power should be roughly equal to the resistance provided, per Newton’s Third Law). The Power lagged behind the Ergometer load the entire ride, even after calibrating both devices. I believe the data from the power meter is accurate, however, and it’s the information I would use outdoors or in training. So, while it’s not in line with load, it does still provide valid data.

Second – the power line itself is variable. I blame this on the fact that I use a one-legged power meter indoors, and the data packets can ‘speed up’ or ‘fall behind’ at certain cadences. I’m fully aware of the shortcomings of one-legged powermeters, which is why, when I ride outdoors, I truly prefer axle-based powermeters, and more specifically, ‘two-legged’ power meters that trap the torque on both cranks, and use the information to compute a more accurate and thorough set of data.

For this test, the average for each step was fine, but in the future, I will make two specific changes. I’m going to purchase a more modern trainer, and I’ll purchase the ‘other leg’ of my power meter, so I can get the more accurate information for my indoor-only bike.

Vo2Max Results

The most important question I wanted to know was what the Vo2Master would show my Vo2Max to be, and what that value was in relation to the calculated estimation of Vo2Max from Garmin Connect.

Here are the results:

Vo2master Vo2max Graded Exercise Test Report Results
This is the first page of the Graded Exercise Test Report from Vo2Master. I basically blew a 56 Vo2, which lines up with the calculation that my Garmin Connect has made, at 57 just a week before.

The Vo2Master trapped my Vo2Max at 55.8 milliliters of oxygen consumed per kilogram of body weight per minute of exertion.

Garmin Connect had recorded a 57 about a week earlier. That’s 98% consistent.

I’ll Take it.

Other Fitness Data Points

If you know anything about me, you know I’m a nerd for Data. The goal for me as a Coach, however, is to help ‘distill’ this information in to practical knowledge. That’s why I focus on lower-cost alternatives and Garmin Connect, to set fitness levels, training zones, and fitness programs. Progression does require frequent re-assessment, however, which is why I like using the Vo2Master. It provides the ultimate, scientifically validated information that we can then use to reset these zones with more accuracy.

Vo2master Heart Rate Vs Wattage Graph with VT1 and VT2
The linear plot between heart rate and wattage is nice, but it’s even better when you plot VT1 and VT2 against the other two metrics. This gives you the knowledge to understand just how ‘hard’ you can ride before physiological and metabolic changes in energy consumption start to occur.

Ventilatory Threshold 1 (VT1)

Ventilatory Threshold 1 (VT1) is a point in time where the Respiratory Rate (RR) or Ventilatory Exhalation (VE) in Liters per Minute, outpaces the rise in Vo2. It is ROUGHLY analogous to Lactate Deflection Point #1, which is an invasive measurement that uses needles and blood to assess the processing of lactate as energy. When that value rises, exercise physiology changes energy use from mostly fat consumption – to fat and carbs consumption, to overwhelmingly carb use for energy. Lactate testing is invasive, adds risk, and the data collection is prone to error. As a result, I use Saturated Muscle Oxygen from a Moxy, and I also use DFAA-1, a measurement that looks at Heart Rate Variability, to assess these intensities, when I’m not wearing a Vo2Master.

Vo2master Gas Exchange FeO2 and EqO2
While I’m not discussing this chart in this blog, the information it’s providing is priceless. FeO2 is expired oxygen. If less o2 is exhaled, that means more is in the bloodstream and is helping the muscles with contraction. It shows the ‘Air’ in ‘Aerobic’ Exercise!

The Garmin Connect system, paired with Garmin bike computers and watches, uses power, heart rate, heart rate variability, respiratory rate from the chest strap, and weather information, to come up with heart rate and wattage zones. These values CHANGE with changes in volume and intensity over time, which is one more reason why I’m intrigued with what the Vo2Master has to say, in relation to the zones set by Garmin Connect.

Garmin Connect Algorithm Vs. Vo2Master Gas Exchange Results

Vo2master with Tidal Volume Ventilatory Exhalation and Respiratory Frequency
Here’s another Graph of the Vo2Master data plot. My Tidal Volume, at 3.7 liters, is actually a bit low; I need to train for deeper, slower breathing. This will delay the onset of VT1 and VT2, and thus improve my economy.

Here’s the comparison between the Vo2Master Zones, and the Garmin Zones after the test.

VT1/Zone 2 ‘Fat Burning’ Zone…

  • Vo2Master: 142 Beats Per Minute for VT1. Below that value, let’s call it ‘Zone 2’
  • Garmin Connect: 145 Beats Per Minute.
  • That’s a 2% difference.
  • VT1 Wattage Value? 183 watts
  • Zone 2 Upper Value for Garmin Connect: 179 watts.
  • That’s a 2% difference…

VT2/Functional Threshold Heart Rate and Power…

  • Vo2Master: 174 Beats per Minute. This is the ‘zone’ above which you’re on borrowed time, and below which, you can still exercise for an extended duration.
  • Garmin Connect? 172 Beats per Minute.
  • 1% delta. Again – I’ll take it.
  • Vo2Master Wattage at VT2/Threshold? 251 Watts.
  • Garmin Connect? 247 Watts.
  • A 1.5% delta. Again – for fitness purposes, I’ll take it.

Setting SmO2 Zones Based on Vo2Master Data

Once the VT1 and VT2 Values for wattage and traditional heart rate were set, I then took a look at the Saturated Muscle Oxygen information at those breakpoints.

Vo2master With SmO2 and ThB Values from a moxy monitor
I love, love, love my Moxy Monitors. They offer a noninvasive way to measure intensity on the ‘demand’ side, while heart rate provides information on the ‘supply’ side. Note the inclusion of Total Hemoglobin, or ThB. Thb declines until I reach VT1, then plateaus in my ‘tempo zone’, then begins to rise as I surpass Functional Threshold Power, or VT2.

Here’s what it showed:

  • SmO2 at VT1, where heart rate was 142 bpm and wattage was 183 watts, showed 37% saturation on my Left Lateralis. I usually use 40% saturation as my VT1/LT1/Zone2 breakpoint, so this value is in sync with my perception.
  • SmO2 at VT2, where heart rate was 174 and wattage was at 251 watts, was at 19% SmO2 Saturation. Again – I tend to use 20% saturation as the mark for my VT2/LT2/Threshold.
  • SmO2 measured by a Moxy on my Left Lateralis, showed highly correlated values with VT1 and VT2 for wattage and heart rate. That’s now three datapoints I can use when training, indoors and out, to correlate with the Gold Standard of Gas Exchange Analysis.

There are some great studies which show how SmO2 is equally valid to Lactate testing. The advantage is that SmO2 is noninvasive. I use SmO2 daily, and rely on it for optimal warmup and vasodilation, as well as for monitoring hydration and even looking at Moxy highs and lows during intervals, to gauge exhaustion more accurately. Most of you reading this already have a Garmin watch or bike computer and an advanced chest strap. Investing in a Moxy can augment your knowledge and improve upon your intuition about intensities and the duration you can ride at those levels.

Conclusion

Vo2Master GXT Zone Prescription
I usually simplify the 5 zones to just 3. Stay below 142 for base, stay above 174 for Vo2Max intensity, and work intervals above and below 251 and 183 watts (these will change with fitness).

The Vo2Master’s Vo2Max readings confirmed the calculations I am getting from Garmin Connect. Correlation between Vo2Master’s VT1 and VT2 for wattage, heart rate, and Saturated muscle oxygen, was also high.

The Vo2Master is the pinnacle of portable, accurate, physiological testing. I’ll be using it on some outdoor rides on the mountain bike to show just how hard mountain biking is, and how we can use that information to better train and prepare. Perhaps more importantly, at least in my case, the Vo2Max calculated through Garmin Connect, along with the thresholds and zones, means that I can train with higher confidence, knowing that the physiological data backs up Garmin’s claims and assumptions to a really high degree!

Thanks for reading, and #EnjoyTheRide!

Building An MTB Course With Garmin Connect Course Creator

Garmin Connect Course Creator Offers Course Building – But Singletrack Can Be A Challenge

The Garmin Connect Course Creator is yet another of Garmin’s under-utilized features. Other Apps and Software offer Course Creation, like RideWithGPS, but keeping everything inside the Garmin Connect Ecosystem allows for easier transfer to a Garmin Bike Computer or wristwatch. However, it is easier to build a course on known roads or routes. If a cyclist wants to build a Garmin Course for a mountain bike trail, he or she has to be precise, and add in a LOT of waypoints. These waypoints can be a distraction when certain settings are running on Garmin Hardware.

Let’s dig in to the Garmin Connect Course Creator.

Creating a New Course in Garmin Connect Course Creator

I’ll post a caveat to this weblog; GO TO A WEB BROWSER ON A PC OR MAC and use the ‘Big Screen’ version of Garmin Connect. 

Once you’re in Garmin Connect, move the mouse over to the vertical ‘Connect’ drop-down menu of options.

Click on ‘Training & Planning’, then on ‘Courses’. The ‘Courses’ sub-menu will pop up, and you’ll see a list of options, including ‘My Courses’, ‘Favorites’, and ‘Nearby Courses’, where you can see public routes built by other cyclists or afficionados.

I’ve highlighted the course I’m reviewing for this post; the ‘2019 Reno Wheelmen Peavine Classic XC MTB Course – Online Bike Coach Created‘.

When you mouse over the pre-built course, the route pops up on the map overlay, with a summary of distance, meters or feet of climbing, and descent. There’s also the option to ‘Send to device’, which I’ll cover later.

Garmin Connect Course Creator Map 1
Garmin Connect offers a course building feature. Here’s where to find it.

This course is my ‘home’ course, and it’s the one I use for almost all of my training and testing purposes. It’s usually low-traffic, and it can be completed in about 30 minutes for me.

 

Garmin Connect Routing Options

The first part of the process is to use the ‘Custom’ Drawing Method. Why? Well, sometimes maps are not completely updated; in this case, if I try to follow the ‘Follow Popular Routes’ option, the ‘Halo Trail’, shows an old, dug-up, not-used version of singletrack. This trail is not even called ‘Halo Trail’ at that junction. The trail is called ‘Total Recall’.

Garmin Connect Course Builder Image 2
Sometimes satellite images are not as up to date as maps might be. Here, when the Garmin Routing Option was set to ‘Follow popular routes’, the Purple Trail, known as ‘Halo’, was where the routemaker kept taking me. That trail has been re-routed to the trail that is more prominent (and serpentine). Changing the ‘Routing’ setting to ‘Freehand’ allows a coursemaker to follow the most updated trail for GPS purposes.

In this image, you can see that as I needed more detail, I added more and more waypoints, to stay on the route I wanted.

Garmin Connect Course Creator Waypoints lots of waypoints
To keep the Course as accurate as possible, use LOTS and LOTS of waypoints. Waypoints will create a straight line between them for the course, so add as many as you need for accuracy.

Back On (Single) Track – a KNOWN ‘Track’

Here’s an example of what I like to call ‘Drift’. If you place your waypoints zoomed too far out, then at times, the waypoints will be ‘off the track’. The ‘Course’ in the GPS world, is off from the ‘actual’ course by a few feet. This error DOES add up, and it can make your ride annoying, since the head unit will continually call out the error, and may direct you off the actual singletrack.

Garmin Course Creator Known Trail Drift
Details matter. I had to zoom in on this map, to realize that my waypoints were ‘off’ by just a few meters, and those meters can lead to the Garmin bike computer chirping and redirecting you off the known trail. Use more waypoints, more often, especially in singletrack, and zoom in.

Zoom in and continue to use as many Manually Placed Waypoints as possible, to ensure the greatest accuracy.

One more thing; take a look at the ‘Knuckles’ that have been automatically placed, without a blue-dot waypoint, on this image of the Course Creator. This implies that the App, and corresponding Mapping Service behind or beneath it, recognize this trail as ‘Popular’, and generally follow it through twists and turns.

Automatic Routing on Singletrack is really hit-and-miss, so use Individual Waypoints and Freehand Routing as much as necessary to ensure the most accurate Course.

Looping the Course (Making a Lap) in Garmin Connect Course Creator

Building the Course is definitely tedious, but it’s worth it. Once you’ve finished the Course, get the final waypoint as close to your Start Point as possible, and then click ‘Loop to Start’. This will connect the start to the finish, making each the same waypoint or GPS coordinate.

Garmin Course Creator Loop to Start and Save
When you’re done creating your course, click ‘Loop to Start’ so that the Start and Finish overlap perfectly. Then, ALWAYS and OFTEN, click “Save”, so you won’t lose your work!

ALWAYS click ‘SAVE’!

The ‘CLIMBS’ Button….

Once the Course is saved in Garmin Connect Course Creator, click on the ‘Climbs’ Button, and you’ll get a breakdown of the vertical elevation, as it relates to ‘Category’. Climb Categories are based on % grade, length, and surface type. They’re not especially applicable for this Course, but they can provide some useful information.

Garmin Connect Course Creator Climb Category and Highlight
In the Summary box of the first climb (‘Category 4’), you can see that the average slope is 5.7%, length is 2.46km, and the vertical rise is 144m.

 

Garmin Connect Course Builder Climb Detail
This detail of the vertical composition of ‘Climb 1’, breaks down the slope percentages. This image also appears on your head unit when climbing, and you can customize that screen to show two fields, like ‘Distance to End’ and ‘Time to End’.

Using the Speed Calculator (Virtual Partner) In Garmin Connect Course Creator

Now, this feature on a course is a little challenging. I need to start with some background.

Per my Strava history, which is NOT Garmin Connect, I’ve ridden this route at least 91 times over the last five years. That would be even higher if I had not moved to Sacramento for 18 months in 2023 and half of 2024. I know that my fastest time on this loop is a 27:10, set in 2020. At the time of this writing, my fastest time this year, four years later, is a 29:36.

A modest improvement would be about 15 seconds on a lap, matching a time from September 0f 2020. So, I’ve set a ‘Goal’ time of 29:17, which translates to 17.6kph. If I achieve this goal, then I can always edit the course, and enter another time, like 29:00 flat.

Garmin Connect Speed Calculator - Virtual Partner Goal Time
Garmin Connect does have segments, which can be ridden and raced, and there are rankings, but that’s another feature to be saved for another day.

“Send to Device” in Course Creator

None of this work bears fruit without having the Course in memory on your Garmin bike Computer. When you’re done with your mountain bike course, ALWAYS click “Send to device”. You’ll get a pop-up asking ‘which device’? Choose your bike head unit, and once again, click, ‘Send to Device’. I prefer using Garmin Express, but it SHOULD sync with Garmin Connect on your Smartphone, and when you sync or turn on the head unit, it should download the course in to your bike computer’s files.

Garmin Connect Send to Device Course Creator
I guess I’m just old school, but I still prefer a cable connection to my 10 series computers for data transfers, and in Garmin World, this means using Garmin Express. You can also use basic Garmin Connect on your smartphone.

I’m going to hold off on the Field Application part of this post, because the intent of this effort was to explain how to build the course itself; not to ride it. I’ll do that part soon.

Stay tuned, and Enjoy the Ride!