Online Bike Coach

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

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. "
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

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.
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

Intrinsic Insights – How What I Look At Applies to YOU

"The information I'm collecting right now is an attempt at revealing the INTRINSIC phenomena of exercise. When a bike ride starts, heart rate goes up. Muscles get squeezed. Breathing rate rises. Oxygen travels and Cardon Dioxide gets expelled. The bicycle moves forward. Calories are burned, Kilojoules are expended. The mind literally turns on extra channels to increase situational awareness, body position and risk assessment. I love this stuff!"
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

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...."
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

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."
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