***** THIS DID NOT PUBLISH ON JULY 4th, 2021 LIKE I EXPECTED. PLEASE EXCUSE THE TECHNICAL GLITCH. I AM WORKING ON AN END-OF-JULY REPORT NOW. *******

75 XSS Is Bringing me VOLUME, But What Else Am I Accomplishing?

XSS (Xert Strain Score) is a metric that looks at the time you spend riding, the energy you use, and the intensity with which that energy is spent. Several weeks back, after a great winter and then an odd spring, I announced that I would be aiming for 75 XSS per ride, at least 5 days per week for 75 Days. I’m now 21 days in for my goal. Let’s see where things stand.

Xert Progression Chart

When I self-declared my goal of 75 XSS for 75 Days, I was sitting at an Xert Training Load of 35 XSS. This was on May 26th. On June 20th, I publicly announced my goal, and began to focus on the volume. The Xert Training Load had migrated to 43.8 XSS. At three weeks, XSS is now at 53.4.

Xert Planner Weekly Stats -75 XSS is creating a good Ramp Rate

The Xert Planner Weekly Stats show several other positive markers. The week of May 31st, I accumulated 5.2 hours and averaged 47XSS/Day. Over the next four weeks, hourly volume increased to roughly 10 hours per week. This has led to an average XSS/Day of 78.3 points, and a Ramp Rate of around 3.3 XSS.

Weekly Focus actually migrated OUT towards more aerobic values, but it has remained in the ‘Climber’ category for the past three weeks.

Polarity Ratio remains highly aerobic, with 96 to 97 percent of my rides occurring in the ‘aerobic’ intensity. You may recall in a previous post that I performed three or more DFAA1 HRV Ramp protocols to best determine my TRUE Lower Threshold.

75 XSS and Weight Loss

Using the Garmin Index Smart Scale,  I routinely track my body weight, before and after most rides. MOST of my low-intensity rides have been with a Vo2master gas-exchange analyzer on my face, so I don’t drink for the 90 minutes or so that I am out. I routinely consume 16oz of Preload from NBS Nutrition, as a way to stave off losses due to dehydration, and I also ride at earlier hours to avoid heat stroke (I did suffer a heatstroke in June of 2010, which left me with PERMANENT stroke nerve damage in my right eye – don’t try to pass me on my right side, please).

For myself, 75 XSS translates into about 750 KiloJoules of energy per ride. This is roughly 800, or thereabouts. I’ll have more information on this parameter as the Vo2master feature list grows.

Weight has dropped about 2 KG, which is a nice side effect. Body fat is too low to track, and remains stuck at 7%. Biompedence monitors tend to miss Body Fat Percentages for my Somatotype.

75 XSS and Xert Fitness Signature

The Xert Progression Chart includes a number of parameters that have value, but are perhaps poorly explained. The default parameters are: Threshold Power, High Intensity Energy, and Peak Power. Lower Threshold Power is also presented and available. However – Lower Training Load and High Training Load, as well as Focus and Specificity, bear some remarks.

My chart shows some interesting trends:

First – 75 XSS over 5 out of 7 days per week lends itself to at least 350 XSS per week. With several long rides on Sundays, I’ve been averaging closer to 500 points (See chart above). As a result of all this lower intensity work, my LOWER TRAINING LOAD has been steadily rising. Ironically, my HIGH TRAINING LOAD has also been rising. This is a bit of a mystery, given my 95:5 and 97:3 Polarity Ratios.

Second – My “Specificity” has gone from about 31% Polarized, to 43% Polarized, and back down to 29% Polarized. I believe I know where this range came from; my wife and I were mountain biking until mid June, when the drought and fire risk pulled me off my mountain bike – the trails are just too marbly and loose to climb or descend with any confidence. I am now specifically road cycling, and can control my intensity more broadly.

Third – “FOCUS” has bounced from “Climber” to “GC Specialist” and back, as my Fitness Signature continues to meander. “GC Specialist” is in the 8-minute range of intensity, and I believe this has to do with the fact that I cannot climb the 800m, 9.2% climb to my house at much less than 300 watts. This short, 2-3 minute effort completely alters the “FOCUS” of a ride, from “–:–” to “8:00”, depending upon how much time I spend above my 5 to 3 minute MMP (which correctly drifts down as MPA drops above Threshold. )

Fourth – I have NOT spent much time worrying about my Fitness Signature. I did achieve one BT in late May, but the “Focus” has been on 75 XSS. My Signature has not changed much with the added volume, but the weight loss has improved my Power-to-Weight Ratio. My HIE values have dropped a bit, but again, Anaerobic Work Capacity is not a focus at this time – Overall Volume is.

CONCLUSION

75 XSS for 75 Days is a work in progress for me. I am enjoying the Time on the Bike. I’m confident that this is building towards greater capacity and lighter weight. When climbing, I’ve seen some Vo2 values in the low and mid 60’s, which is something I’m excited about as a 51-year old with a 35-year pedigree in endurance activities. I’m going to start working on some more intensity as July Progresses, and will use that to hit my 75 XSS. As August approaches, I’ll try to migrate my Polarity Ratio closer to 90:10, and will attempt breakthroughs more frequently. Perhaps most importantly, I want to set some PR’s on the hill outside my home, and on a Category 1 climb outside of Virginia City, NV.

Thanks for reading, and ENJOY THE RIDE!

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