Online Bike Coach

Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner

Crap Workouts and Falling Behind

Crap Workouts and Falling Behind

Crap Workouts and Falling Behind
As I creep into the 'Peak' phase, the volume required has been higher than my ability to keep up. I also have had some stressors and distractions that kept me off the bike. As a result, my Xert Adaptive Training Advisor is showing HUGE XSS deficits and a needle that is near 10 O'Clock.
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in

Xert Workout Goal – Late October 2020

Xert Workout Goal

Xert Workout Goal
The Xert Workout Goal continues to recommend an XSS Training Surplus, which is nice. It means that I am keeping my needle on the Training Pacer close to 12 O'Clock.
The Xert Workout Goal for the past two mornings has been between 40 and 60 points of XSS, and a FOCUS in the "Endurance" range. I made my goal on Monday, but was pressed for time on Tuesday. Tomorrow, the Xert Workout Goal has me at
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in

An Epic Day

An Epic Day - 70 miles of Spectacular Cycling
Epic Day XSS Fitness Breakthrough
Great sky, smooth roads, quiet bike, fit/fast wife, and fantastic scenery.
My wife and I had an absolutely EPIC day of cycling on Saturday. It was a day where the temperature was perfect. The scenery was spectacular. The route was familiar. Traffic was low, except for the myriad other cyclists with whom we shared the day. The Xert Adaptive Training Advisor suggested 170 XSS for the day, with an.......
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in

Blowing Up A Workout

The Workout

My first mistake was in preparation. I needed to make some changes in the warmup, but I'm not the biggest fan of the Xert Workout Builder. The changes I wanted were made, but I also ended up making 8 warmup intervals, instead of 8 starter 30-second intervals. That meant that I had to dance around in the workout itself, jumping here and there, to get the warmup I wanted in.
Xert OBC Billat 30-30s Using Slope Mode Blowing Up a Workout
Here's the workout. I had no problem achieving the first 6 intervals. It was trying to hit my goals for the next several intervals that blew me up completely.
The next problem I encountered in setup was that the 30-second warmup intervals were just too hard. I set them based on % of FTP, instead of % slope, and they pulled my SmO2 values down to SEVEN PERCENT. I only performed five of these, but they really hurt.
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in

ShockWiz – Climbing and Descending Peavine for a PR.

"But today was special. I set out from the house to accomplish two goals: Achieve my Xert XSS goal for the day, which was a modest 52 points. The second goal was to continue assessing my rear suspension via the ShockWiz App, as I tweak it for optimal output on this very trail. The route for the day was the Reno Wheelmen XC course. It was last raced in May of 2019. Covid hit in 2020 and the race itself was canceled. There are some FAST times on this 5.5 mile loop!

So let me tell you about this ride.

I needed just 52 points for the entire day, but after one loop, I had about 30 points, and I had time. The winds were calm, the temperature was great, and I checked the ShockWiz App, which gave me this information...."
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in