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.
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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.[/caption]
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.
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 […]
Xert Training Deficit
I like to ask myself – “What’s the ‘Fastest’ way to get to my XSS goal, while keeping FOCUS infinitely aerobic, and keep fat burning at or ahead of Carbs?
I set my trainer to ERG mode, and rode 190 watts the entire ride….
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Today’s ride was about fat burning and XSS. I made my points for the Xert Training Deficit, and kept my needle between 11 and 1 o’clock on the Training Pacer.[/caption]
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.
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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”.[/caption]
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.
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.
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The Xert XSS recommendation for the day is at 76 points. FOCUS is “Endurance”, which is purely aerobic.[/caption]
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.
XSS and FOCUS per the ATA
The beauty of this XSS goal comes when you’re fit and you know you don’t need too much, to stay on target. Xert FOCUS goal was set to 13:36, which is also fairly aerobic.
Xert XSS and FOCUS for Saturday – Part 2
If you’ll recall from the previous post, my Xert XSS and FOCUS for Saturday was 121 points of XSS, and 134 points of Deficit. After 1hr 40minutes, there were 73 XSS points, and a FOCUS that was Infinitely Aerobic. But I just could not sit still.
In an area of the ride approaching Mound House, NV I let my wife know that I was going to attempt a breakthrough, and that’s exactly what happened.
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