Online Bike Coach

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

Blowing Up A Workout

The Workout

My first mistake was in preparation. I needed to make some changes in the warmup, but I'm not the biggest fan of the Xert Workout Builder. The changes I wanted were made, but I also ended up making 8 warmup intervals, instead of 8 starter 30-second intervals. That meant that I had to dance around in the workout itself, jumping here and there, to get the warmup I wanted in.
Xert OBC Billat 30-30s Using Slope Mode Blowing Up a Workout
Here's the workout. I had no problem achieving the first 6 intervals. It was trying to hit my goals for the next several intervals that blew me up completely.
The next problem I encountered in setup was that the 30-second warmup intervals were just too hard. I set them based on % of FTP, instead of % slope, and they pulled my SmO2 values down to SEVEN PERCENT. I only performed five of these, but they really hurt.
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

Keep the Needle Pointing “NORTH”

I’m going to Keep the Needle Pointing “North”.

The Xert Adaptive Training Advisor appears to be a reward system. I’m enjoying the fact that when I wake up, I can look at the ATA and the Training Pacer, realize just how hard or easy I need to ride, and then GO DO IT. I’ve said it before, but it’s like Eating an Elephant – One Bite At A Time.

Xert ATA October 13 2020
I just need 52 points to keep my needle on the Training Pacer at 12 O’Clock. FOCUS is at 10:47. I feel good, so I’m going to take advantage of the beautiful day and go ride my mountain bike.

To keep the needle pointing “North”, consistency is the key. The Xert Adaptive Training Advisor is looking at previous Tuesdays, and offering a workout that fits within my schedule. I’ll ride for points and FOCUS. I DEFINITELY feel “Fresh”, and I may bend the ride rules a bit when I get out there.

However, remember – if I choose NOT TO RIDE, the needle won’t point “North”. It will slide. The Blue Triangle shows where I’ll be on my progression if I stay off the saddle.

I’m going to go for a ride. I’ll be back with some results in a bit.

Xert – Adaptive Training Program

Xert - Adaptive Training Program

The Xert Adaptive Training Advisor and Training Pacer built me up to a higher level of preparation, for sure. This week, I will transfer over from "Build", to "Peak" in the Xert Adaptive Training Program. The Target Date is still November 14th. That's when Tracy and I will attempt to summit Truck Route 341 yet again - this time, with a breakthrough in the 20-25 minute range in mind. I'm not worried about time. We both just want to set 20MMP Records that coincide with the Power-Duration Predictions at those levels.
Xert Adaptive Training Program
The Xert Adaptive Training Advisor has helped me stay on target. The Training Pacer remains between 11 and 1 O'clock. I've had few days off, but I'm ready to see what the Xert Adaptive Training Program has laid out for me as I transition from "Build", to "Peak".
It will be interesting to see what Xert's Adaptive Training Program lays out. I'm looking forward to the intervals, but I also want to build my own. Take a look at the Xert "Weekly Stats" page, inside of the "Xert Planner" menu.
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

Xert ATA – Saturday’s Big Ride!

Xert ATA (Adaptive Training Advice) for Saturday, October 10th, 2020 The Xert ATA and Training Pacer Rainbow Dial are showing that I am roughly 101 XSS in the hole. The workout goal is set to 166 XSS. The Focus recommendation is "Endurance".
Xert Adaptive Training Advisor Training Pacer Focus
I took yesterday off, but the Xert Adaptive Training Advisor looks at my previous Saturdays, and it has planned a good over-reach ride for me.
The Adaptive Training Advisor has been pretty predictable, and while I am tired, I'm not overtrained.

Xert ATA - Post Ride

Well, the Xert ATA wanted 166 points?
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

Xert XSS – 76 Points of Aerobic Base

Xert XSS in the Xert Adaptive Training Advisor is recommending 76 points of completely aerobic base.

My FOCUS is set for "Endurance".

I earn roughly 1 Xert XSS point per 9 or 10 Kilojoules of work, at about 170 watts of power. There usually is not enough time in my day to head out for an easy road ride. SO, I will probably perform this ride indoors.
Xert XSS - 76 points of aerobic base
The Xert XSS recommendation for the day is at 76 points. FOCUS is "Endurance", which is purely aerobic.
I DO miss having some intervals right now, however, so I may chuck the suggestions out the window and perform some intervals to get the points, and maybe try for a breakthrough.
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