Base Rides Are Critical to the Future of Cycling Fitness

***SPECIAL THANKS TO DR. BRUCE ROGERS, WHO IS PROVIDING INVALUABLE OBSERVATION AND ASSISTANCE AS WE SHARE DATA AND ACQUIRE EMPIRICAL KNOWLEDGE ABOUT THIS BASE RIDE INFORMATION!*****

The video below shows a post-ride analysis of a base ride, using just a few of the tools I have available. I was able to measure Heart Rate, Heart Rate Variability, DFAA-1, Saturated Muscle Oxygen, Wattage, Time, and Vo2. The ride was performed using PerfPro Studio in “Just Ride” mode. I kept slope at 0%.

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In the first part of the video, you can see FatMaxxer being screencast from an Android to the PC window. The second screen is the Vo2master software, which is being screencast to the PC using LonelyScreen app. The rest of the information is being presented through PerfPro Studio. Post-ride analysis was done using PerfPro Studio, PerfPro Analyzer Beta, and Runalyze.

Right now, this is the only way to get all of the information on one screen. However, PerfPro Studio, which has been my go-to software for well over a decade, has always been the most comprehensive and adaptable software for indoor presentation, analysis, and features. It WILL include everything seen here in one package at some point in the future; of that I am certain.

Base Ride Analysis

I’m going to include a link to all of the information collected from this ride. But here’s the summary….

1. DFAA-1 stayed above 0.75 for the large majority of the ride, and I used very subtle changes in wattage and cadence to keep it between 0.75 and 1.00. I’m very happy with this result.
2. Wattage went UP over the first 20 minutes or so, but gradually declined over the course of the hour. This occurred in conjunction with my body temperature rising as I warmed up. However, due to the mask staying on to trap data, I did not drink. I lost about 1 kilogram over the course of the hour.
3. Temperature from my breath went from 20.45 degrees Centigrade, to 21.66 degrees centigrade (68 degrees to 71 degrees Fahrenheit) over the hour. Likewise, relative humidity from my breath went from 38 to 43%. As our bodies warm up, we start to lose more water, through exhalation and convection. I have no doubt that if I had consumed 500ml of water or a low-concentration sports drink, I would have kept temperature lower. Our bodies just get less efficient over time, no matter how easy or hard we are working.
4. Saturated Muscle Oxygen ROSE STEADILY in my RIGHT LATERALIS. This is something you can see in the video. On the Left Lateralis, it also rose, but at a lower scale – from 30 to 40+%. Once again, this shows that this was a BASE ride, and the oxygen supply was high, compared to the oxygen demand. In a future post, I’ll show how SmO2 values rise and fall with intensities, and how we can use that to develop strategies for smarter training.
5. Vo2 values were very stable and hovered around 50% of my Vo2max.
6. When I practiced deep breathing techniques, my Expired Oxygen Rate (FeO2), dropped, but that definitely affected my DFAA-1 and lowered my power output to a degree. Shallower breathing led to a rise in FeO2, with a higher power output and a higher DFAA-1. I need to study this more. I have several coaches and MD’s/PhD’s that I trust more than myself on this, and several are fans of diaphragm breathplay training. The data shows that a deeper breath with diaphragm pressure will lower FeO2, thus making more Oxygen available in the bloodstream. The more oxygen that is in the bloodstream under intensity, the more we can process the elements necessary for aerobic muscle contraction and the processing of lactate. But in this case, it did drop my DFAA-1 towards 0.75, so I need to find a balancing point. Remember, I’m a MAD Scientist, not a REAL Scientist, though I play one on on the internet.

CONCLUSION

I’m going to continue to acquire this data; I’m only two or three days into my BASE period. But the physiological values are fascinating to observe in real time, and I’m excited about sharing this journey with my subscribers. It will also help me help you, as clients.

Thanks for reading, thanks for watching, and ENJOY THE RIDE!