Online Bike Coach

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

Xert FTP Tested

Xert Claims my FTP (Functional Threshold Power) Sits At 265 Watts. Is It Accurate?

I've always wondered if calculated Functional Threshold Power Values are accurate. Since 2017, however, I have relied on the Xert FTP value. For years, we relied on the "20-Minute" Test. Riders would perform a 20-Minute effort, all out, and then subtract 5% from that value. The new number was considered "Threshold". Later, physiologists looked at 90% of a 3-Minute Maximal Effort. There's the 5-1-5 test.... Step Tests (25w steps every 3 minutes)... Ramp tests (15-20w every minute)... The latest 'Testing' asks for a 20-minute, 5-minute, 1-minute, and 5-second effort.
Xert FTP Garmin PerfPro Studio Vo2 Master
Xert Claims that my FTP (Functional Threshold Power) is at 265 watts. Let's find out how accurate that really is.

NO MORE TESTING???.

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

The Xert “Time-to-Exhaustion, Time-to-Recovery” Garmin Field in REAL TIME.

Today’s Xert Daily Ditty shows how the Xert “Time-to-Exhaustion, Time-to-Recovery” Field shows timer countdowns and count ups, as wattage is generated while cycling.

Not much is going on this week, since I am tapering, but the Xert “Time-to-Exhaustion, Time-to-Recovery” Field will be integral to my 5MMP Breakthrough Effort.

Thanks for watching, and

ENJOY THE RIDE!

Xert Daily Ditty – Let’s GLANCE at the “Rankings”

Xert Rankings Give You An Idea of Where You Stand Amongst Your Peers

 

After a great weekend of cycling outdoors, I ended up with an unexpected guest (and friends), which led me to a lot of stress and no sleep.

SO, I am sliding the Freshness Feedback bar to the left, WAYYY Left, and I’m looking at different parameters today; namely, “Rankings”.

Don’t forget to hit “Subscribe” on the YouTube Channel, and maybe subscribe to THIS blog, and as always….

“ENJOY THE RIDE!”

Xert Daily Ditty for January 8th, 2021

Today’s Xert Daily Ditty provides a brief overview of my XSS Goals, the Workout FOCUS, and then dives into the Planner and Weekly Stats to better understand why the Advisor is giving these recommendations, and what it’s looking to improve.

Thanks for watching, and Have a Great Ride!

100 Rides (Hours) on Rollers With Xert

100 Rides (Hours) on Rollers With Xert.

Yes, you read that correctly. I have set up my Xert Adaptive Training Advisor for a 5MMP, “Breakaway Specialist” Breakthrough, on January 30th of 2021. This is roughly 9 weeks away. I’ll be riding almost exclusively on my Rollers.

Rollers Work

Rollers are a training tool that requires a cyclist to balance on cylinders under the front and rear wheels. Usually, the front wheel has one cylinder under the tire, and the rear has two. My rollers are a little different. They were purchased from Inside Ride, and they have extra cylinders on the back, to stabilize the rear wheel. They also move forward and backward, up to several cm. The rollers have bumpers on the side so you don’t roll off, and there is a drag unit on the rear cylinders so that intervals are possible. 

Rollers work because they force the body to stay balanced, while working the cardiovascular system. The cyclist is required to pay attention; one moment of distraction, and BOOM! Down you go! At the same time, these rollers work in a biofeedback way – if your pedal stroke is not smooth, the rollers will move forward and backward. Not only can the cyclist feel this, they can see it. Minimal motion under more frequent loads means the ride is more realistic in terms of balance, power, and the economy of form. 


Rollers With Xert

Using Xert on Rollers is going to be a great challenge. I did this before in 2016 and 2017, when Armando was just releasing the product, and it really worked well. But the FOCUS becomes the FOCUS. Xert FOCUS is one of the best things about the Xert Fitness Program. My intention is to try and follow the plan more rigorously, and to attempt most of the rides, intervals included, on the rollers. Xert reads off of the 4iiii’s power meter, and I’ll be able to raise and lower my intensity based on gear selection, cadence, and speed. The drag settings and load curve on the rollers will help me do the rest. 

Wish me luck, and let’s see if we can get that 300 watts another way!! 😉