291 Watts
291 Watts. OH SO CLOSE!
I’m sorry that it’s taken me a few weeks to write up this post. The TL:DR is that I hit 291 watts at Xert Functional Threshold, which is the highest value I have seen in well over a decade. At the same time, I dropped down to 147lbs, or 67kg, giving me a w/kg Threshold of 4.36. My Xert HIE (High Intensity Energy) went above 25 kJ, and my Xert Lower Threshold went above 225.
Here is a screen shot showing the 291 watts and the rest of my Xert Signature.
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On October 31st, after about 6 weeks of training, I achieved 291 watts of Threshold Power, 25.2 kiloJoules of HIE, a peak power of 1108 watts, and a Lower Threshold Power of 228 watts.[/caption]
How Xert Training Got me to 291 Watts of Threshold.
Xert Training Questions – Xert for Women
In 2017, using an early version of the Xert training system, my wife Tracy won a State Championships in Texas. I called out to her from a spot on the course, “GREEN!” YELLOW!” “ORANGE!” “RED!” to indicate the different colors on the wattage screen that I felt would best suit her needs at that moment. She ended up reducing the field from 25 riders, down to 5. She won two of the three primes, and won the finale.
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This was the first recorded moment when Xert helped an athlete win a State Championship.[/caption]
At the end, everyone came up to her and said, “YOU OWNED THAT RACE!” “HOW DID YOU DO IT?!” “WHAT WERE THOSE COLORS YOUR HUSBAND WAS CALLING OUT?”
Following the Xert Adaptive Training Advisor Outdoors
A lesson in following a plan on variable terrain and conditions.
Here’s the list of Recommendations from this morning’s Xert Adaptive Training Advisor. You can find yours on the “Training” sub-menu of your Xert Main page.
Let’s break this information down, line by line…
Garmin Profiles Part 1 – Xert Training Fields
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Xert Training Fields Garmin 1000 Screen 1.[/caption]
What’s On Your Garmin?
I frequently get this question. “What’s on your Garmin?” “What’s on your Screen?” “What do your Profiles look like?” How do you set up your Xert Training Fields, and in what order?
In this post, I’ll walk you through the entire process.
A Letter To A Client – Xert Progression
Dear James, I Just wanted to give you a heads up on what I’m looking at in terms of your Xert progression. First Things First – Xert Progression This is a NICE CHART OF XERT PROGRESSION. It’s safe, it’s consistent, and it’s predictive. The Form line is just a hunch right now. As long […]
Four Weeks
A NEW OPPORTUNITY TO APPLY XERT On April 25th, 2018, I received an email from a past client. Joe had mostly come to the Cycling Center Dallas Studio for weekend FLASH rides, when the weather was too poor to ride outdoors. He was always a good cyclist, but beyond the 2 hours here and there, […]
MMP (Mean Maximal Power) Breakthroughs Galore in April!
Testing for Mean Max Power (MMP) I’ve been meaning to write about this for a while, so apologies that it’s a few weeks late. However, our training in March and April led to multiple Mean Maximal Power Breakthroughs, and I wanted to write about this. Mean Maximal Power is defined as the “Highest average power” […]
Xert Focus and WHERE You Should Train.
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This is a 37K Time Trial. What’s its FOCUS?[/caption]
Focus. Focus on your Strengths. Focus on your Weaknesses. Focus on the demands of the course. Focus on the demands of the race. WHERE should you FOCUS? Let me show you not just where to focus, but when and how.
Why We Still Look at Heart Rate
One of the old standards is Heart Rate. For decades, Heart Rate was a practical way to measure intensity. It could also be used to measure recovery, hydration, and fatigue.
We cannot look at wattage alone. We have to look at wattage as an extrinsic force. When we look at heart rate, this is an intrinsic force. Both bring value.
Here’s an example:
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Looking at Wattage and MPA only, this cyclist did not work too hard.[/caption]
This cyclist was given a workout of 60 minutes. The main set of intervals were 2 minutes long, with one at the end which was very intense and would hopefully yield a breakthrough per Xert.
If we look at the wattage chart alone, it shows a successful workout. MPA dropped, then rose, and the final interval yielded a CLOSE CALL, but not quite a breakthrough. Watts followed the load very closely.
However, when heart rate is revealed, it shows something more.
Five Stars On Xert: What It Takes To Get to Pro Level, Part Two
See Part One (Free) for the background on Dr. Keeter’s incredible progress.
BUILDING FITNESS AND CAPACITY TO GET TO FIVE STARS.
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Kyle Keeter Stress Progression Chart 5 Stars[/caption]
Let’s start with the “Stress” Chart in Xert.
Dr. Keeter basically began from scratch, with a low fitness level, and few hours per week in his legs. He was certainly not UNFIT, but he was far from TRULY FIT. Here’s how we got him to Five Star Performance.