Online Bike Coach

Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner

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
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in

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!

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 relative intensity. Then, I slowly ‘ramped up’ the intensity, all while watching my DFAA1.

Unfortunately, I did not have my Vo2master employed, but I will try this same process again tomorrow, with all the instruments ready to go.

Here’s today’s video:

Thanks for watching, and 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!

October 9 2021 Post-Ride Analysis

Bouncing Between DFAA1 0.75 and 1.00 for Optimal Fat Burn and Aerobic Base Improvement

 

Having the FatMaxxer Android software on-screen in realtime has brought a new element to my base training. I use the screen to try and keep my intensity between DFAA 1.00 and 0.75. The advantage to this is that I can trust the fraction, more than I can trust the actual heart rate. Furthermore, looking at my power and Vo2max, I was able to keep the value below 40ml/kg/min, averaging about 35ml/kg/min, and I watched my Tidal Volume from the Vo2master, stay around 4.0 liters/breath.

I’m going to focus on economy and aerobic foundation. This is going to be FASCINATING!