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
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Getting FatMaxxer On the Same Screen As PerfPro Studio

The FatMaxxer App for Android is one of my favorite instruments when used in conjunction with a Polar H10 Chest Strap.
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More DFAA1 Files From Myself and my Clients

My Own Sleep Was Not Great, But Things On the Cardio Side Are Really Looking Good

Well, once again, I didn’t sleep great last night. I woke up around 1:00am, and was up for about an hour. There is stress at the house with a relative, and that may have contributed. Last night, however, I woke up with a really hot lumbar area. It may have been the electric blanket my wife uses on cold evenings. It may have been her snoring. I’m just not sure.

What I continue to notice is that my DEEP sleep is weighted in the first few hours of the night, and my REM sleep mostly occurs after I’ve fallen asleep for the second time. I can continue to try and change this, or I can possibly adapt. We’ll see what the trend shows over recorded time.

DFAA1 Rides Are Showing Results

What I am perhaps more excited to share are a few of my overnight results from clients who are riding DFAA1 rides for Base training. DFA-A1 stands for: “Detrended Fluctuation Analysis – Alpha 1”. Alpha-1 means “Short Term Exponent”. Recent research by noted professionals Marco Altini, Dr. Bruce Rogers, Ian Peake, and others, has highlighted that a DFAA-1 ABOVE 0.75, yields a healthier aerobic adaptation, and time spent between 0.75 and 0.99, per FatMaxxer and HRV Logger (both apps you can download for your phone), optimize the intensity where fat is consumed as fuel.

I’m planning on staying on the DFAA-1 program for several more weeks, as are most of my clients in the Northern Hemisphere. To A PERSON, they are seeing growth trends  in HR for the same DFAA-1, improved wattage, better recovery, and better discipline from the focus. Personally, I’d like to see this technology incorporated in to PerfPro Studio and Analyzer, as well as the Vo2master software.

 

And if you like what you see, please feel free to buy me a Cup of Coffee!

A GREAT RIDE WITH HIGH DFAA-1!

GENTLY RISING INTENSITY LEADS TO HIGHER POWER AT DFAA1!

Here’s today’s ride, viewed in Runalyze, via DFA-a1.

DFAa1 Rising Intensity
When you start well below your AeT, and then GENTLY raise your intensity, DFAA1 responds in a safe, but delayed sense.

I didn’t have time to set up all of my instruments, but I did run 60 minutes with my Polar H10 chest strap and FatMaxxer software. Here’s the wattage profile:

DFaa1 wattage
Wattage started low, but rose. DFAA1 started high as a result, and only barely dipped below 0.75 once.

Now I WISH I could merge these files, and I’m sure I can with Runalyze, but the point is that by starting out with low wattage, and then gently raising that wattage, I was able to end 60 minutes with a higher average power, a higher average heart rate, and a higher average DFAA1.

Now, if I could just get a decent night’s sleep tonight….

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Pink Noise MIGHT Be Helping Me Sleep….

Sleep Improves With Colder Temps, Heavier Blankets, and… Pink Noise?

It’s been a couple of days now, but I’ve been going to sleep with the continuous drone of Pink Noise emanating from my phone. There are a LOT of things that are forcing me awake at times, but I’m trying to mitigate them, one at a time. The cooler temps will help, I believe. So will the need for heavier blankets. I’m enjoying the darkness at night and in the morning. My Brother-In-Law is trying to find housing for himself and his dog. I’m definitely feeling the positive effects of drinking just one beer a night, most nights. But I recently read that Pink Noise (like white noise, but… different), may help people improve their time in Deep and REM Sleep.

I think, for the most part, I am sleeping long enough. I usually crater around 9:00pm, and I have an alarm set for 6:00am. I have been driving a young man to work every morning, and picking him up around 3:30 every afternoon. This will end on Wednesday, I believe. For the most part, I have been exercising in the morning, and I’m changing that to midafternoon, after this driving contract ends. That may also help.

Pink Noise uses lower frequencies of the same amplitude. I can BARELY tell the difference between White Noise and Pink Noise, but then again, I have a tin ear and poor musical taste. I turn the app on about ten minutes before I fall asleep, and it remains on most of the night. Unfortunately, I have just barely begun getting some results, but it does seem that I’m improving. I still wake up between 1 and 3 am, but the time before I wake up, I’m in DEEP sleep, and after I finally fall asleep again, I tend to spend time in REM Sleep. Today, for instance, I really do feel better. I hope the ride this afternoon yields some DFAA1/wattage results. We’ll have to see. Here’s the video…:

Thanks for reading, and if  you feel so compelled, click on the link below to buy me a cup of Coffee!
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