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

First Night With A “Pink Noise” Generator

It Was Not the Best Night, But the Time Spent Actually Sleeping With Pink Noise Was VERY Enlightening…

I thought I did everything right. Well, almost everything. The one thing I didn’t get around to yesterday was a ride. Instead, I worked on a project for my father, and got a call about some Drone work that led to a three-hour discussion that killed the rest of my day. But I limited my alcohol intake, limited my caffeine intake, and stayed off the chemical sleep aides. We watched an episode of a show we enjoy, and then red ourselves to sleep around 9:30. I turned on my Pink Noise generator to a tolerable volume, and promptly fell asleep.

Around 12:30, however, I woke up with a need to hit the restroom. I FELT like the Pink Noise had worked to my benefit, but once I woke up, it took over two hours to get back to sleep, and I ended up sleeping in another room, under a weighted blanket, and with added soft padding. I woke up around 5:50am, with the alarm going off at 6:00, and started the day.

Looking at the evidence off of Garmin Connect, it’s interesting. I THINK the Pink Noise generator may have actually helped. From 9:30 to about 12:30, I was in Light and Deep Sleep. After I finally went back to sleep around 2:30am, I used the Pink Noise Generator, and started hitting my REM sleep goals.

But it was not enough overall, and today, once again, I feel like hell. I also woke up with a left-hemisphere migraine headache. I don’t know if that was because of the Pink Noise, or not. I was not dehydrated, I was not suffering a hangover. I’m vexxed.

I’m going to head out and just ride “Petey’s Poop Loop” several times from my house. I’ll shoot for 7 or 8 laps, but if not, I’ll just pull in and vedge. I tried to fly my flight sim this morning, and it was a disaster. Lack of good sleep affects mental acuity. I’m not sleeping. I’m not safe in a plane, in a car, or on a bike. I hate this.

Looking For Ways to Improve REM and DEEP Sleep

I Made my Eight-Hour Goal Last Night, But I Know I can Do Better

Yesterday’s ride was refreshing. I may try to get outside again today, but the clock is conspiring against me. Last night, I kept my alcohol consumption down to one glass of wine. I also had a nightcap of 12oz of milk. However, I also popped two Sominex to try and ensure that I would sleep more soundly.

I did get a ’77’ score on my sleep, but time spent in REM and DEEP Sleep were still inadequate. So I looked up different ways to improve on REM and DEEP Sleep, and I’ll implement them over the next several evenings.

I do like the Garmin Connect Health Stats, but I know there are so many ways that this platform could be improved. We need more charts for trends, and there are too many mysteries about just what the data is telling us. I’ll try to increase my hydration, and that means getting some “Pee Strips” to measure stuff.

But I still wonder if my wife and I might not be better served getting a new mattress. I’m intrigued by the ‘Purple’ mattress, and the ‘Nectar’ mattress. This is not how I would ideally like to spend my money, but it may be necessary.

The solution I’m going to try the next several evenings will be the addition of ‘Pink’ Noise. Pink Noise is similar to White noise, except that instead of volume, it uses equal amplitudes. We’ll see how that helps me, along with less alcohol and more hydration throughout the day.

Anyway, not much else to highlight. Thanks for reading, and ENJOY THE RIDE!

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!

I Still Can’t Figure Out Sleep

Trying to Decipher the Roots of Insomnia

Stress is a major factor in a restless night’s sleep. I have a tax bill and a car payment coming through in the next few days. Maybe that’s my issue. My Brother-In-Law has moved in with us; I have experienced homelessness and we welcomed him and his dog with open arms, both this summer and again now. His depression may be spreading; I don’t agree with his treatments. My wife got treated poorly at a doctor’s visit to determine the extent of an injury or repair. Winter is here, with reduced daylight and opportunities to ride outside or experience the landscape.

Maybe it’s the bed itself – the mattress is stiff, and my radiculopathy does lead to waking up with radiating pain down my left leg at times, and at other times, the leg is numb, the toes tingly.

I’ve been a cycling coach for almost 30 years. I moved to Northern Nevada to escape the stresses and broken dreams of a large Metroplex. Sure, there are always ups and downs with life and living, but for the life of me, I can’t seem to shake this low plateau. Maybe it’s Covid and the lack of friends in the region. I pride myself in having friends from around the world and on different continents and time zones. But DAMN if I can’t find a way to get some relaxing sleep without the use of meds or drugs. I’m not going to take CBD. So don’t bring that up.

I have a suspicion that it’s related to Testosterone levels, but I’m not going to take augmented sources unless doctors truly recommend and prescribe it. That would invalidate my ability to compete, and it would also be kicking the can down the road, since levels drop anyway, over time.

Anyway – here’s today’s Pre-Ride Video: I WILL ride; I’m committed to the physiology and results. I want to lose the weight, and get the power up. I want to show you all how training works, and how TRIMPS (TRaining IMPulSe) works, acutely and chronically. I’ll keep doing this as long as there’s an audience.

Thanks for reading, and thanks for watching. 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!