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

The Road to 300 Watts FTP

Right Now, It's NOT about 300 Watts; It's About Raising LOWER THRESHOLD

The goal of base is to train the body for Economy. Stamina is the fundamental Pillar for Polarized Training. When you train using DFAA-1, you can get a clearer picture of how your body is responding to the training. Wattage and traditional heart rate become
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Getting FatMaxxer On the Same Screen As PerfPro Studio

The FatMaxxer App for Android is one of my favorite instruments when used in conjunction with a Polar H10 Chest Strap.
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More DFAA1 Files From Myself and my Clients

My Own Sleep Was Not Great, But Things On the Cardio Side Are Really Looking Good

Well, once again, I didn’t sleep great last night. I woke up around 1:00am, and was up for about an hour. There is stress at the house with a relative, and that may have contributed. Last night, however, I woke up with a really hot lumbar area. It may have been the electric blanket my wife uses on cold evenings. It may have been her snoring. I’m just not sure.

What I continue to notice is that my DEEP sleep is weighted in the first few hours of the night, and my REM sleep mostly occurs after I’ve fallen asleep for the second time. I can continue to try and change this, or I can possibly adapt. We’ll see what the trend shows over recorded time.

DFAA1 Rides Are Showing Results

What I am perhaps more excited to share are a few of my overnight results from clients who are riding DFAA1 rides for Base training. DFA-A1 stands for: “Detrended Fluctuation Analysis – Alpha 1”. Alpha-1 means “Short Term Exponent”. Recent research by noted professionals Marco Altini, Dr. Bruce Rogers, Ian Peake, and others, has highlighted that a DFAA-1 ABOVE 0.75, yields a healthier aerobic adaptation, and time spent between 0.75 and 0.99, per FatMaxxer and HRV Logger (both apps you can download for your phone), optimize the intensity where fat is consumed as fuel.

I’m planning on staying on the DFAA-1 program for several more weeks, as are most of my clients in the Northern Hemisphere. To A PERSON, they are seeing growth trends  in HR for the same DFAA-1, improved wattage, better recovery, and better discipline from the focus. Personally, I’d like to see this technology incorporated in to PerfPro Studio and Analyzer, as well as the Vo2master software.

 

And if you like what you see, please feel free to buy me a Cup of Coffee!

A GREAT RIDE WITH HIGH DFAA-1!

GENTLY RISING INTENSITY LEADS TO HIGHER POWER AT DFAA1!

Here’s today’s ride, viewed in Runalyze, via DFA-a1.

DFAa1 Rising Intensity
When you start well below your AeT, and then GENTLY raise your intensity, DFAA1 responds in a safe, but delayed sense.

I didn’t have time to set up all of my instruments, but I did run 60 minutes with my Polar H10 chest strap and FatMaxxer software. Here’s the wattage profile:

DFaa1 wattage
Wattage started low, but rose. DFAA1 started high as a result, and only barely dipped below 0.75 once.

Now I WISH I could merge these files, and I’m sure I can with Runalyze, but the point is that by starting out with low wattage, and then gently raising that wattage, I was able to end 60 minutes with a higher average power, a higher average heart rate, and a higher average DFAA1.

Now, if I could just get a decent night’s sleep tonight….

If you Like What you’re Reading, please consider:

DFAa1 Ride In the Evening – Did That Improve Monday Night’s Sleeping Pattern?

I Changed my Workout Schedule To An Afternoon DFAa1 Ride

Yesterday’s DFAa1 Ride occurred around 4pm. Normally, I ride in the late morning, but I have been multitasking on several fronts, and fell behind. I also did not get to enter in my 60 minutes, instead riding in the afternoon. This was also an attempt to determine whether an evening exercise bout would improve my sleep pattern.

The Rides this Fall are all about DFAa1. I use FatMaxxer software, broadcast from an Android phone to a PC screen, and either increase or decrease my intensity when cycling to try and stay between 0.75 DFAa1, and 1.00 DFAa1. Using this number, instead of watts, gives me a highly accurate, day-to-day method, of measuring intensity and optimizing my Aerobic Capacity.

Dfaa1
A Good Night’s Sleep can lead to a better BASE ride.

But I’m finding that a good ride requires a solid night’s rest. Monday evening’s ride actually did not go quite as well as I had hoped. The DFAa1 dipped “Below” 0.75 several times, and I also ran out of time. Therefore, the workout was just 45 minutes long, and the intensity was probalby too high.

But when bedtime came, I was pretty tired. I went to bed around 8:50pm, after a FULL meal of steak and sweet potatoes, and promptly passed out around 9:06pm. I had the Pink Noise generator on, and I had limited my alcohol intake to one glass of wine. I was hydrated, but tired. I ended up sleeping for FIVE STRAIGHT HOURS, which for me, is a recent record. But some time around 2:30am, I woke up, and did not get back to sleep until I had moved rooms, and changed beds. Then I slept for another few hours.

I am noticing a trend with this sleep; I get more DEEP sleep before I wake up, and I get more REM sleep after I fall asleep the second time. This may be anecdotal, but I do think the Pink Noise is helping. Now, I just need to get 7 or 8 straight hours of sleep.

The Garmin Connect platform is really interesting. I’m starting to understand it just a bit, but I’m going to keep working within that ecosystem of fitness, to explore features and become adept at the information it’s revealing.

Here’s the video. Thanks for reading, thanks for watching, and ENJOY THE RIDE!

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