Billat 30-30’s – Part Two
“Billat 30-30’s are intervals that require a hard effort for 30 seconds, followed by an easy recovery for 30 seconds. Over time, the body ends up playing ‘catch-up’, through heart rate, breath frequency, demand for oxygen at the muscular level, and a buildup of lactate in the system.
We can see this buildup through lactate testing, which is invasive and cumbersome, but we can also see it through SmO2 values, as muscles de-saturate and re-saturate. Lactate is getting processed back into energy, but sometimes the demand for oxygen is greater than the body’s ability to provide it. “
SmO2 (Saturated Muscle Oxygen) From Two Locations During Billat 30-30 Intervals
This is a chart from PerfPro Analyzer 2021 (Beta). PerfPro Analyzer continues to be my favorite workout and programming tool. It has the best display, the most customizable options, and Dr. Skiba’s Metrics are PUBLISHED and PEER REVIEWED. This cannot be said about other “Cycling Fitness” Platforms or their AstroTurf PhD’s. Remember, “In God We Trust, All Others Bring Objective, Peer-Reviewed, Published Data With Valid Hypotheses!”
Specifically, look at the two lines on this graph. The Upper Line is my SmO2 value from a Moxy Monitor placed on my Left Lateral Deltoid. The Lower Line is an SmO2 Moxy Monitor placed on my Right Vastus Lateralis. This image is from my warmup.
Using Ergometer LOAD vs. % SLOPE for DFAA-1 Base Training
“PerfPro Studio is such a fantastic product for training and analysis. It allows a cyclist to ride at a load based on an ergometer, or a load based on % slope. Yesterday, after assessing my DFAA-1 heart rate, SmO2 and wattage values, I decided to ‘test’ the values….”
Physiological Baselines for “Base”.
On Christmas Day, I performed a 60-minute workout on PerfPro Studio. I also recorded the data on Vo2master software. The goal was two-fold. I wanted to perform a ramp test, to try and determine Physiological baselines, specifically Heart Rate at DFAA-1 0.75 and 0.500. I also wanted to see if I could determine Ventilatory Threshold 1 and Ventilatory Threshold 2. Finally, I wanted to determine whether I could ‘See’ deflection points via SmO2.
With this information, I can work on adaptation to higher loads of power and traditional heart rate.
Base Ride Analysis Using Published Science
“In the first part of the video, you can see FatMaxxer being screencast from an Android to the PC window. The second screen is the Vo2master software, which is being screencast to the PC using LonelyScreen app. The rest of the information is being presented through PerfPro Studio. Post-ride analysis was done using PerfPro Studio, PerfPro Analyzer Beta, and Runalyze.”
Fat Burning, and DFAA-1, an Introduction
The metabolic fat-burning zone is not a new phenomenon. It can be found through a Vo2 apparatus that measures changes in Ventilatory Threshold. It can also be found through regular and invasive pricks with a Lactate Tester. The goal is to find the intensity where a cyclist’s Ventilatory Threshold changes; in other words, where their breathing frequency rises. A similar deflection can be found when using Lactate Testers; we are trying to find the intensity where the body begins to accumulate Lactate from a point where it can be processed back into….
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
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 […]
Taking a GRADUATED APPROACH TO LOAD
Vasodilation Helps DFAA1 Stay High After yesterday’s poor ride, I decided this morning to take a different approach. On most of the previous rides, I have been using % slope for load, and adjusting intensity based on cadence, gear, and speed. Today, I used raw watts for load, and started off at a very low […]
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 […]