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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?
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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.
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Xert – Training Optional on the Xert Training Pacer

Xert - Training Optional in the Xert Training Pacer.

I did it - I moved the needle to the 1 O'clock position. "Training Optional" is sweet, sweet music. I'm going to take the day off. The dogs have been walked. Work beckons in a few hours. Right now, I'm going to fly my flight sim and maybe have a quick coffee nap.
Xert Training Pacer Training Optional Adaptive Training Advisor October 5 2020
The volume and intensity I've achieved over the past several days is paying off. Taking a day off will NOT hurt my fitness, as the yellow triangle shows. There is also no workout suggestion in the description.
Let's look at the Xert Adaptive Training Advisor, below the Training Pacer. It describes WHY my status on the Training Pacer is set to "Training Optional".
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Xert Training Pacer – 10/4/2020

Xert Training Pacer is right at 12 O'clock.

The needle on my Xert Training Pacer is right at 12 O'Clock, but if I don't ride today, the 24-hour triangle shows that I'll slip back towards 11 O'Clock. The Xert Adaptive Training Advisor is recommending a 109 XSS ride, with an Xert FOCUS on "Endurance", or "--:--".
Xert Training Pacer Rainbow Dial
The Xert Training Pacer is at 12 O'Clock, so I'm right on target. The Xert Adaptive Training Advisor is recommending a LIGHT ride at low intensity.
I'm going to head out now with my wife, and will report back soon.
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Sleep and Intervals

Good Sleep is critical to recovery, so that Intervals can be completed and be effective.

I failed a workout on Friday. The effort was an attempt to get Xert XSS points in. However, I got about 5 hours of sleep on Thursday evening; three hours and then two, after two hours awake. The Xert Adaptive Training Advisor is adjusting my goals every day, but it does not take sleep quality or quantity into account. The Xert ATA does look at fatigue due to volume, but it still acts as a carrot, and I am always out chasing the goal. The thought did occur to me to take the day off, but my goal in this series is to follow the Xert Training Pacer and Workout Goals. I'm trying to do these outdoors as much as possible. I'm also trying to adjust my intensity on the mountain bike, since that is just so much more convenient. The trails are right outside my front door. Due to some time restrictions, I was unable to get outside and ride, so I opted instead for an inside ride with intervals. The Xert ATA was asking for 91 points and a FOCUS of 16:36. None of the recommended workouts in the right column offered anything less than 90 minutes. So, I went to the left tab of the Xert - My Fitness page, and designed my own workout.

Here's the workout in the Xert Workout Designer

Xert OBC GC Specialist 75 Minutes Workout is accomplishable with good sleep and intervals
Xert OBC GC Specialist 75 Minutes Workout. The main set intervals are SLOPE BASED with % FTP GOALS.

On Paper, this was entirely accomplishable. However, this is based on solid sleep and intervals that follow the SMART acronym.

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