Stamina, Speed, Strength, and Skill – 4 Spokes With a Hub called “Consistency”.
Cycling Stamina and Strength: The S4 Framework Building elite cycling stamina and strength is the foundation of the S4 performance framework used by high-performance athletes.In the world of professional cycling, we often get distracted by the latest gear or chasing the highest wattage. But at its core, your performance is a wheel supported by four […]
The Garmin Daily Double Dip: A Stamina and Potential Deep Dive
The Garmin Daily Double Dip: A Stamina and Potential Deep Dive Coach Wharton – May 7, 2026 Understanding Garmin Stamina metrics like Actual Stamina and Stamina Potential has fundamentally changed the way we analyze real-time capacity and athletic recovery. While Potential represents your total “fuel tank” for the entire ride, Actual Stamina reflects what you […]
Rocky Terrain Suspension Efficiency: The Open vs. Locked Debate
May 7, 2026 Rocky Terrain Suspension Efficiency: The Open vs. Locked Debate; A Peavine Challenge In November 2025, I conducted a “Physiology First” experiment on Reno’s Peavine Mountain to analyze rocky terrain suspension efficiency. This ride has since become the archetype and benchmark for my 2026 training season. The mission was simple: Two laps on […]
Why Your “Free” Garmin Metrics are More Accurate Than You Realize
Why Your “Free” Garmin Metrics are More Accurate Than You Realize When athletes ask about Garmin VO2 Max accuracy, they are usually skeptical about whether a consumer wearable can truly measure the high-octane reality of a 15-15 interval set. On paper, today’s session was a classic builder—two sets of 15-minute micro-intervals—but as a physiology-first coach, […]
Life Stress is Training Stress: Navigating the 52-Hour Recovery Debt
Garmin Recovery Metrics: When “Life Stress” Becomes a Physiological Debt Coach Richard Wharton Published: May 11, 2026 Understanding your Garmin recovery metrics is the only way to stay objective when non-training stress starts to bleed into your performance. Following our May 5th deep-dive into what those orange bars actually mean during sleep, today I’m showing […]
Billat 30-30 Physiology: Using SmO2 and ThB to Identify True VO2max Stimulus
Billat 30-30 Physiology: Why Garmin Stamina Contradicts the SmO2 Test By Coach Wharton April 29, 2026 Billat 30-30 Physiology is a foundational concept in high-intensity training, typically involving 30 seconds of maximal aerobic power followed by 30 seconds of active recovery. The goal is simple on paper—spend as much time as possible at VO2max intensity. […]
The Half-Glass Difference: How Alcohol Sabotages Your Garmin Recovery
When analyzing Garmin sleep recovery, alcohol is often the “X-factor” that derails even the most disciplined athlete. We’ve all heard it before: “It was just a couple of glasses of wine.” But as a coach who lives by the mantra Physiology is King, I’m less interested in what the menu says and more interested in […]
Understanding Garmin Sleep Stress: What Those Orange Bars Actually Mean
Garmin Sleep Stress: What Those Orange Bars Actually Mean As a cycling coach, I’m constantly preaching the “Physiology First” gospel: listen to the engine, not just the dashboard. But lately, I’ve been my own most difficult athlete. I’ve been analyzing my Garmin Sleep Stress while deep in the trenches of “outdoor mania” labor. While the […]
Garmin Recovery Stress: How a Late-Night Meal and Caffeine Killed My Body Battery
This is what happens when I drink caffeine late at night and eat a late, heavy meal. Hosting my first race as race director was a massive milestone, but doing it in the cold, misty trenches of a Nevada spring added a layer of “environmental tax” that a standard day just doesn’t have. When I […]
Garmin Guru Deep Dive: Decoding the Internal Response to 4-Minute VO2max Intervals
Garmin Guru Deep Dive: Decoding the Internal Response to 4-Minute VO2max Intervals Today’s session of 4-minute VO2max intervals was a masterclass in why I lead with physiology, not physics. As the Garmin Guru at Online Bike Coach, I’m constantly looking for the “truth” behind the numbers. Today, that truth was found in gas exchange and […]