Xert Build Phase – 22 Rides (Hours) on Rollers Thus Far

December 24, 2020

The Xert BUILD Phase - 3 weeks in.

I use the Garmin 1030 with Xert Fields to follow my plan, per the Xert Adaptive Training Advisor.

I've been enjoying the rides on my Rollers, but I have been neglecting the Web Log, so now it's time to update everything. Following the SMART acronym, I'm now 3 weeks in to the Xert Build Phase. Let's start with setting some goals, and then discuss the Xert Build Phase.

The Xert BUILD Phase – 3 weeks in.

I use the Garmin 1030 with Xert Fields to follow my plan, per the Xert Adaptive Training Advisor.

I’ve been enjoying the rides on my Rollers, but I have been neglecting the Web Log, so now it’s time to update everything. Following the SMART acronym, I’m now 3 weeks in to the Xert Build Phase.

Let’s start with setting some goals, and then discuss the Xert Build Phase.

GOALS AND SETTINGS

To Set Your Goals in Xert, go to the right hand side of the Menu Bar, look for “Goals”, and click. A new window will pop up.

I began by setting a date in the Xert Goals and Settings, for January 30th, 2021.

It’s important to always set an end date that is out in the future. Don’t go too far out, but don’t aim for something too soon, either. I set my goal for the end of January, and have spent the last three weeks in a “Build” Phase.

I usually do not ride before 8:15am, so I set my training status for that time.

Most of my rides occur after I have had breakfast and walked the dogs. Thus, I usually start my rides around 8:30am.

ATHLETE TYPE

For “Athlete Type”, I set myself up as a “Breakaway Specialist”, which means a FOCUS on the Five-Minute Mean Max Power, or 5MMP. It’s an intensity that I enjoy, and I feel I can excel at this.

The “Breakaway Specialist” FOCUSes on 5-minute average power. The intervals are usually in the 30-90 second range.

Finally, I set the “Improvement Rate” to “Slow”, because it’s winter and I won’t be able to ride outdoors as much as I do the rest of the year.

When you set the “Improvement Rate”, be sure to look at the “Estimated Weekly Training” Hours below. Alter the rate so you can train within your appropriate allotment of time.

Xert then gave me an Estimated Weekly Training Volume of between 5 and 8 hours per week, which is definitely something I can maintain indoors. So, with that in mind, I pulled out my InsideRide rollers, aired up my tires, and got to work.

Three weeks in, the Xert Build Phase is keeping my workout recommendations Specific, Measurable, Achievable, Repeatable, and Timely. “SMART”.

Yes, I gave up shaving my legs.

That was three weeks ago.

Here’s where we are with this progression….

PROGRESSION

I began this Block of training with a Training Load of 41 points.

I began this Block with a Training Load of just 41 points. Now, however, I’m slightly higher, around 46 points.

Slight Progression, which is very Achievable.

Now, you can see that I’ve missed a few days here and there, and I did not include today, the 24th, because I have not yet begun my ride. But there IS a definite, steady progression. The Xert Build is building Chronic Fitness.

At the same time, Threshold, the usual indicator of cycling fitness, continues to decline. Threshold began in November at 270 watts, and is now down to 265 watts.

If you don’t ‘test’ or tax your system, the fitness model will show a decay in the Fitness Signature. I’m not worried about this. I know that I can achieve a breakthrough, and will attempt one when the Xert Adaptive Training Advisor recommends it.

At the same time, Xert is showing me that my entire Fitness Signature is declining. Again – this is not a concern. The more ‘base’ or ‘build’ one does, the less time is spent doing hard intervals or achieving breakthroughs. VOLUME is rising, but PERFORMANCE is not revealed in this phase of training.

If you don’t tax your system, you don’t know exactly where your fitness signature really is. I’m sure I’ll know more about my performance in early January, as I begin the ‘Peak’ phase in the Xert Adaptive Training Advisor.

But here’s the beautiful reality of this program.

BUILD Means BUILD.

FAR TOO OFTEN, cyclists “jump the gun”, and progress into workouts of higher intensity, without arresting themselves and sticking to ‘Base’ and steady ‘Progression’. While this program as it has been set is arguably TOO SLOW, I’m not worried. I know I need this base. I know how hard upcoming workouts will be. I’m excited to be ‘BUILDING’ a foundation of aerobic exercise. It’s something I’ve preached for decades now as a coach, but it’s honestly REALLY hard to follow. But it’s going to lead to a breakthrough – of that I’m certain. At one point, in 2017, I averaged 383 watts for 5 minutes, with an XEP of 426 watts. That took FOUR MONTHS of Progression and Periodization.

I beat the Xert 5MMP prediction by just 2% and maybe 18 total seconds. But when I was done, my HIE had improved to 32.8 KJ, and 287 watts of FTP, with a Peak Power of 1335 Watts.

CONCLUSION

I’m going to follow the Xert Plan. It’s not how I would coach myself, but I am enjoying the process. If I hit 383 watts over 5 minutes at a body weight of 165 lbs (75kg), and I now weight 147lbs (67kg), we shall see if I can get there again in 2021.

Thanks for reading, and Enjoy the Ride!

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