Cracking the Code: My Physiology First Tabata VO2 Max Deep Dive

A comparison graph showing cumulative average power decay over three Tabata sets, highlighting higher initial intensity in Set 1 and more stabilized power in Sets 2 and 3.

Cracking the Code: My Physiology and the Tabata Triple Threat Preface: The Metabolic Green Light vs. The CNS Red Light Before I even turned a pedal, the data was already telling a nuanced story. I woke up with a solid 83 sleep score and a body battery that recharged to 85—clear signals that my recovery […]

The Anatomy of a Good Ride; Physiology, Recovery, and the Portola Block

Cycling coach Richard Wharton on his bike in Portola, CA, after a breakthrough ride validating his Physiology First training methodology.

The Anatomy of a Good Ride: Physiology, Recovery, and the Portola Block I’ve always said that success on the bike isn’t a roll of the dice; it’s a deliberate convergence of external work and internal readiness. This week, I conducted a deep cycling physiology analysis of the Portola block to prove how disciplined recovery yields […]

Stamina, Speed, Strength, and Skill – 4 Spokes With a Hub called “Consistency”.

A conceptual bicycle wheel graphic showcasing the four pillars of Online Bike Coaching. A tri-spoke carbon fiber wheel features keywords printed on its blades: STAMINA, SPEED, and SKILL. At the central hub centerpiece, the word CONSISTENCY is printed twice. The full Online Bike Coach logo, as seen in image_20.png, is visible in the background.

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 […]

Garmin Guru Deep Dive: Decoding the Internal Response to 4-Minute VO2max Intervals

A consolidated physiological data graph of a 5x4 minute VO2max cycling session, showing overlapping data for VO2 consumption, Moxy SmO2 (muscle oxygenation), heart rate, and power output.

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 […]

Garmin Stamina VO2 Threshold: Mapping the Fatigue Trigger

A multi-metric physiological graph showing the decline of Garmin Stamina during 2x14 minute 22/8 cycling intervals alongside SmO2, DFAA-1, and VO2 data.

Garmin Stamina VO2 Threshold: Mapping the Fatigue Trigger In my ongoing pursuit of the “Physiology First” training approach at Onlinebikecoach.com, I have used the Garmin Stamina VO2 Threshold to map exactly where my internal stability ends and metabolic exhaustion begins. To build a more resilient aerobic engine, I need to know my limits. With my […]