Richard Wharton, Author at Online Bike Coach

Sep 06 2018

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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Jul 11 2018

Garmin Profiles Part 1 – Xert Training Fields

Xert Training Fields Garmin 1000 Screen 1.

What's On Your Garmin?

I frequently get this question. "What's on your Garmin?" "What's on your Screen?" "What do your Profiles look like?" How do you set up your Xert Training Fields, and in what order?

In this post, I'll walk you through the entire process.

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Jul 02 2018

A Letter To A Client – Xert Progression

Dear James,

I Just wanted to give you a heads up on what I’m looking at in terms of your Xert progression.

First Things First – Xert Progression

This is a NICE CHART OF XERT PROGRESSION. It’s safe, it’s consistent, and it’s predictive. The Form line is just a hunch right now. As long as you feel okay, we continue. There are no signs of overtraining.

Xert Progression XPMC Training Load Form — Xert XPMC Chart Shows nice progression, breakthroughs, and a Plateau’d form line, which is just fine for now.

XERT Training Pacer and Summary Boxes

IF we were looking at the ATA, well, it’s pretty much spot-on. You’re right on the edge of “Training” and “Training Optional”, and the Xert Progression future workout is arguing for something a little less intense. We’ll see about that. I don’t agree or disagree, but the physiological modeling is rolling parallel to what I’m providing as a coach. However, we communicate more effectively, and we also know when you’re feeling good enough for a breakthrough, when the model might say something different.

Xert Progression Training Pacer Agrees with Coach Wharton Programming — IF you follow the Xert Training Pacer, which is kind of a broader coaching tool, it correlates with what we are seeing in this discussion.

XERT Progression Stress Chart

STRESS continues to trend upward. You and I know that a good hour on the bike can use as much as 800-1000kj’s, and we’re S L O W L Y going to work our way up for that. Still – I like seeing this growth. It’s going to lead to a great aerobic engine. This is one of my favorite Xert Progression charts; we know how much energy it takes to ride, and here, we see it in a rolling average.

XERT Progression Strain Chart

As for Strain, well…. The QUALITY days are QUALITY! HIGH QUALITY! AWESOME QUALITY! LOOK AT THE PURPLE MATCH HEADS!!! And the QUANTITY DAYS ARE QUANTITY! Little-to-no match head! Recovery days are also just that – Recovery; there’s no match head to speak of. Also notice that your Xert Progression Focus line is out there in the “GC Specialist” area. I am JUST fine with that, as, if you think about it – 8 minutes is a PRETTY AEROBIC effort. The Focus Spike was right before your breakthrough, and it settled down again after those two silver medals. We’ll be attempting breakthroughs less frequently now, but when they come, they’ll be “Big Silvers”, as we develop the HIE capacity, and let FTP float up. IT will pull Lower Threshold.

XERT Progression Fitness Signature Chart

Xert Progression Fitness Signature Trendline HIE Threshold Power Peak Power Lower Threshold Power go UP — Capacity to do work comes in three places. Aerobic Capacity, Anaerobic Capacity, and Maximal Capacity. We don’t worry too much about Maximal Capacity right now, but the HIE and Threshold continue to grow, and pull Lower Threshold Power up.

Speaking of Signatures…..

You’re identifying your TRUE HIE, which is fundamental to interval intensity and duration. You are also showing a GREAT, YAWNING GAP of Tempo Power, from 189 watts to 242 watts, which is what I like to call my “Post-Breakaway With 45k to go” power. Remember – I WANT YOU TO BE THE ONLY ONE IN THE PICTURE WHEN THE FINISH LINE COMES AROUND! All of that will rise as FTP and HIE go up. We’ll also ‘Push’ Lower Threshold with LOOOOONG slow rides once the weather warms up where you are.

XERT Progression Fitness Planner

Finally – let’s take a look at the Planner, as it confirms a few things, and points out a few others…

We’ll start with Ramp Rate. Outside of the week of the 18th, which is still okay at 7.2, look at what the simple act of Progression has built for you; a nice, steady Ramp up of XSS/Day volume. We’ve also seen improved Signatures because of this, and in the last two weeks, we’ve hovered near a 90:10 ratio through Friday of each week. I’m not concerned about smacking a 90:10 or greater for a whole week – THAT would take less volume, and would be too intense for this time of year. Look back at the Strain Chart, and you’ll see that those Quality Days were so beautiful, and fun, that the Easy days ended up being easier, and longer, at higher levels of wattage and energy. Total XSS for the week ended at 669, and it’s THAT number, along with the FOUR WEEKS of GROWTH, is what MIGHT necessitate a Periodization. NOT this week, but maybe NEXT week. We’ll see how this goes as we progress.

For the upcoming week, don’t forget to try and RAISE your watts over the set time periods, and follow my “bank it, then spend it” philosophy. Think of it as half-wheeling from hell. We’ll get appropriate dips in MPA, we’ll see better colors in the “Focus” field, and we’ll continue to see breakthroughs AS YOU SEE FIT!

You’re on your way, and I can’t wait to see what the next two or three weeks bring you in terms of Signature, Volume, and Fatigue. Don’t forget to do some resistance training, and if there are ANY twitches or warning signs from your hip, calves, or heart, we back down, and recover. No injuries. Train hard, Rest Harder.

Chat soon.

—

Richard Wharton
USA Cycling Level 1 Coach
Author: Watts per Kilogram

Looking for resistance training for endurance athletes? Buy Suspension Fitness today!
Cycling Center Dallas

Onlinebikecoach.com

Ph: +1 (214) 616-9850

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Jun 24 2018

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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Jun 24 2018

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)

Performing 8-Second “Zoomies” with 6-Second Recoveries to Achieve Fitness Breakthroughs