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Looking For Ways to Improve REM and DEEP Sleep

I Made my Eight-Hour Goal Last Night, But I Know I can Do Better

Yesterday’s ride was refreshing. I may try to get outside again today, but the clock is conspiring against me. Last night, I kept my alcohol consumption down to one glass of wine. I also had a nightcap of 12oz of milk. However, I also popped two Sominex to try and ensure that I would sleep more soundly.

I did get a ’77’ score on my sleep, but time spent in REM and DEEP Sleep were still inadequate. So I looked up different ways to improve on REM and DEEP Sleep, and I’ll implement them over the next several evenings.

I do like the Garmin Connect Health Stats, but I know there are so many ways that this platform could be improved. We need more charts for trends, and there are too many mysteries about just what the data is telling us. I’ll try to increase my hydration, and that means getting some “Pee Strips” to measure stuff.

But I still wonder if my wife and I might not be better served getting a new mattress. I’m intrigued by the ‘Purple’ mattress, and the ‘Nectar’ mattress. This is not how I would ideally like to spend my money, but it may be necessary.

The solution I’m going to try the next several evenings will be the addition of ‘Pink’ Noise. Pink Noise is similar to White noise, except that instead of volume, it uses equal amplitudes. We’ll see how that helps me, along with less alcohol and more hydration throughout the day.

Anyway, not much else to highlight. Thanks for reading, and ENJOY THE RIDE!

Sometimes Ya Gotta Get Some SUN!

I Went Mountain Biking – And I Trapped ALL of the Data!


The purpose of this exercise and series of blogs is to share my thought processes, as a coach, on how to interpret data from instruments. With that data, I can then make more informed decisions on my own training, recovery, and performance. When the cold snap hit, I went indoors; it’s a controlled environment. But when I moved to Nevada, we specifically purchased a home right next to some of the best mountain biking trails available. We’re at 5200′ MSL. The peak behind my house, which I can ride to from my front door, is at 8400′ MSL. My mailbox signals the end of a Strava and RWGPS segment that equals a Cat 4 Climb for roadies.

In other words, we moved here so we could RIDE! Today, after a lot of distractions and work on other projects, I pulled out the mountain bike and just RODE!

The ride included the following:

  • Vo2master with display on my iphone in realtime.
  • Left Shoulder Moxy Muscle Oxygen
  • Right Rectus Femoris Moxy Muscle Oxygen.
  • Left Vastus Lateralis Moxy Muscle Oxygen.
  • Polar H10 recording in BLE on Garmin 1030.
  • Quarq ShockWiz on both Front and Rear Suspension.

And MAN, did I get some good data!

The temps were perfect, the trail a little less dusty thanks to some rain and snow last weekend, and the sun was on my arms and back as I rode one of my favorite anti-clockwise loops.

Here’s the fun part: I hit a 57 Vo2max, and climbed steadily just below 20% of Smo2 for the first hill, and then just above 20% SmO2 for the second hill.

After the descent, I took a look at my Quarq ShockWiz data. Front Suspension was at a 96/100, and rear was at a 92/100. The descent was my 3rd-fastest ever on that segment.

I know I was not ‘feeling it’ this morning. But I needed to free my soul. This ride provided that, and more.

Here’s the video:

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

I Still Can’t Figure Out Sleep

Trying to Decipher the Roots of Insomnia

Stress is a major factor in a restless night’s sleep. I have a tax bill and a car payment coming through in the next few days. Maybe that’s my issue. My Brother-In-Law has moved in with us; I have experienced homelessness and we welcomed him and his dog with open arms, both this summer and again now. His depression may be spreading; I don’t agree with his treatments. My wife got treated poorly at a doctor’s visit to determine the extent of an injury or repair. Winter is here, with reduced daylight and opportunities to ride outside or experience the landscape.

Maybe it’s the bed itself – the mattress is stiff, and my radiculopathy does lead to waking up with radiating pain down my left leg at times, and at other times, the leg is numb, the toes tingly.

I’ve been a cycling coach for almost 30 years. I moved to Northern Nevada to escape the stresses and broken dreams of a large Metroplex. Sure, there are always ups and downs with life and living, but for the life of me, I can’t seem to shake this low plateau. Maybe it’s Covid and the lack of friends in the region. I pride myself in having friends from around the world and on different continents and time zones. But DAMN if I can’t find a way to get some relaxing sleep without the use of meds or drugs. I’m not going to take CBD. So don’t bring that up.

I have a suspicion that it’s related to Testosterone levels, but I’m not going to take augmented sources unless doctors truly recommend and prescribe it. That would invalidate my ability to compete, and it would also be kicking the can down the road, since levels drop anyway, over time.

Anyway – here’s today’s Pre-Ride Video: I WILL ride; I’m committed to the physiology and results. I want to lose the weight, and get the power up. I want to show you all how training works, and how TRIMPS (TRaining IMPulSe) works, acutely and chronically. I’ll keep doing this as long as there’s an audience.

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

DFAA1 – Curb My Enthusiasm

I thought A Good Night’s Sleep Would Lead to A Good Ride. My Heart Said Otherwise

It’s frustrating – today’s ride started off with the best of intent. However, the FatMaxxer App, monitoring the DFAA1 fractions on my Heart Rate Variability, showed more strain than my wattage allowed. In other words, for the PRESCRIBED Heart Rate and Wattage intensity for a Lower Threshold ride, the DFAA1 basically told me, “NO. Back Off. Something’s not right. We need to lower the intensity.”

I fought this for 45 minutes before backing off, and watching the DFAA1 float higher.

Today, there was a VERY thin line between TOO HARD, and TOO EASY. I could probably ride at 153 beats per minute, and have a DFAA1 around 1.00 or higher, but at 156 Beats per minute, DFAA1 sank well below 0.75 and stayed there longer.

I don’t have images of the next phenomenon, since it occurred on my Fenix 6X Pro, but more than once, I received warnings that I was having an “Abnormal High Heart Rate.” I didn’t feel it, but I have set the Garmin Fenix 6X Pro to receive my heart rate from the chest strap when it is in use. Unfortunately, I did not record from the watch; maybe I’ll have to do that in the future.

There is an EKG app available for the Android and the Polar H10. I don’t believe I’m suffering from Athletic Heart Syndrome, but honestly, it’s better to know than not know, and I’ll start recording EKG going forward.

Here’s todays summary; I love using PerfPro Studio for these rides – I also love switching between %load and %slope. I still prefer % slope, but if I can get my heart rate and DFAA1 calmed down and not swinging, I might see if I can ride at a known % load, and watch DFAA1 and HR from there.

Thanks for reading, and ENJOY THE RIDE!

Deciphering Sleep

I AM Sleeping Slightly Better – Will It Translate Into a Better Ride?

After taking a day off, and focusing on clients, I’m ready to hop back on with my pre-season BASE training. My weight is down about a kilogram, but interruptions in home life continue to leave me challenged with good, high quality sleep. Today’s discussion uses Garmin Connect for a look at what it claims to be observing about my sleep.

Here’s today’s video:

What’s your theory on sleep? Does anyone have any suggestions?