Using Xert to Show an MD Why You Think There’s Something WRONG With Your Heart.
Xert Metrics Can Show You When Things May Be Wrong Beyond Means Which You Can Control. Today’s Xert Daily Ditty is really an interview where one of my long-time clients, who is also a teammate and friend, explains how he knew something was wrong when he saw his Xert XPMC metrics dropping. He tried everything. […]
Xert Training Questions – Xert for Women
In 2017, using an early version of the Xert training system, my wife Tracy won a State Championships in Texas. I called out to her from a spot on the course, “GREEN!” YELLOW!” “ORANGE!” “RED!” to indicate the different colors on the wattage screen that I felt would best suit her needs at that moment. She ended up reducing the field from 25 riders, down to 5. She won two of the three primes, and won the finale.
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This was the first recorded moment when Xert helped an athlete win a State Championship.[/caption]
At the end, everyone came up to her and said, “YOU OWNED THAT RACE!” “HOW DID YOU DO IT?!” “WHAT WERE THOSE COLORS YOUR HUSBAND WAS CALLING OUT?”
Xert XSS and Focus for Saturday
Saturday’s Big Ride, per the Xert Adaptive Training Advisor, recommended 121 XSS, and a FOCUS of 20:30. Here’s what I posted this morning:
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Recommendations for Saturday’s Ride for XSS Volume and FOCUS[/caption]
Now, you’ll notice on LINE 1, that my OVERALL XSS deficit is just 134 XSS. If you look at the one sentence in paragraph 2 of the image, it says that my Training Status is FRESH, and I should consider an endurance ride of 121 XSS.
Xert Focus and WHERE You Should Train.
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This is a 37K Time Trial. What’s its FOCUS?[/caption]
Focus. Focus on your Strengths. Focus on your Weaknesses. Focus on the demands of the course. Focus on the demands of the race. WHERE should you FOCUS? Let me show you not just where to focus, but when and how.
Using W Prime in PerfPro Studio To Get the Most Out of Your Body
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What’s that Green Line? That’s Your W Prime Line![/caption]
W Prime is a great way to measure your training load.
Not everyone owns a power meter for their bike. Some people do not want to make the investment in equipment. Some just want a great workout and want to see how hard they can push their bodies. W Prime in PerfPro Studio is a great tool to help athletes measure their effort better.
PerfPro Studio has added features almost weekly now for several years. This is a robust, solid training platform that is my go-to for indoor studios. It is consistent and is easy to operate. PerfPro Studio shows riders what they need to know, both on a dashboard and graphically, so they can achieve their goals.
Since 2015, I have been employing W Prime testing at my studio, Cycling Center Dallas. It’s a great tool, and in this post I show you how to put W Prime to work for you.
Interval Shapes – Intensity Over Time
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Which Interval Led to the highest average power?[/caption]
Take a look at this graph. Each interval has a different shape. It shows four separate 45-second intervals of maximal effort, on a 4% slope. I used PerfPro Studio to design this workout. Recoveries were three minutes each.
We also need to take into account that these intervals are taken 53 minutes into a 60 minute workout. The rider was fatigued, but the lesson is still relevant.
In this post I’ll show you how to use not just intervals but interval shapes to craft your intensity over time for maximum gains in fitness and available power.