Another Novice needs help with set up

General
1 
Are you running the 30 day trial or are you a subscriber?

CURRENTLY TRAIL, NEXT 4 DAYS SUBSCRIBED

What equipment do you have for training indoors and outdoors? Include meter type, trainer type, bike type, bike computer (if you have one), and phone (Android or iOS).

KICKR CORE, 4iiii CRANK PM, ROAD BIKE, MEILAN OVAL COMPUTER, ANDROID

Are you young (20-30s), older (60+), or in the middle? :slight_smile: (no need for exact age)

OLD FART 63

How experienced are you with training by power? (newbie or X years using another platform)

FAIRLY NEW TO TRAINING WITH POWER, COUPLE OF MONTHS

Are you a recreational rider or competitive racer?

WANT TO START RACING AGAIN AFTER 40 YEARS

What are your goals? (example, special event in 3 months or best fitness for riding this summer)

IMPROVE TO THE BEST OF MY ABILITIES TO BE COMPETITIVE IN MY RACE CATAGORY, M3 IN ONTARIO CANADA, CAT 5 USA. FIRST RACE ON APRIL 15. NOT GET LAPPED LIKE THREE YEARS AGO BEFORE COVID WAS A THING

How many weeks or months of recent power data have you loaded into Xert?

BEGINING OF DECEMBER

What is your current star status? (example, 2 stars)

TWO STARS, IF YOU MEAN WHAT IS BESIDE MY PROFILE PIC UNDER THE “MY FITNESS” TAB

What Athlete type did you select? (determines focus duration target)

GC SPECIALIST

Which Improvement Rate (IR) did you select? (hours/week training load & ramp rate)

30 DAY CHALLENGE, MODERATE-1, PLANING TO CHANGE IT TO TED UPON SUBSCRIBTION

What TED (target event date) did you enter? (determines what phase are you in)

CURRENTLY NONE

Their is so much to learn, and I am a slow learner. I have read some other posts to try to understand, but I end up getting lost. I will watch some of the videos again. Some of the YouTube videos are long and I get lost or fall asleep, no disrespect to the creator.

Thanks

2

Looks like you have everything you need to succeed with Xert. Take things easy to start. You don’t have to learn everything at once.
I like your goal to not be lapped. :slight_smile: I’d be looking for the closest exit.
Of course, you could always pick a road race that doesn’t have any laps. :smiley:
GC Specialist is a good focus type to select for all-around training benefits.

Two stars refers to your current training load (TL) status.
TL corresponds to the number of hours you are training per week and the intensity of strain during those hours. High intensity workouts generate more XSS pts (strain score) per hour than low intensity endurance workouts.
Your XSS goal is to keep your pacer needle in the 11am-1pm position over the rolling seven-day period that XATA tracks. That indicates you are keeping pace with the progression rate you have set (Moderate-1). If you find yourself falling behind (towards the red) week to week, you can lower your ramp rate (IR) to Slow, and the needle position will update accordingly.

You will get a mix of workouts recommended based on your form (fresh versus tired).
XATA (Xert Adaptive Training Advisor) calculates your form based on the level of training you complete each day or don’t train (rest days). For example, some days you may be blue (fresh) and others yellow (tired) which affects which workouts are recommended.
Tired/yellow doesn’t mean don’t train but indicates you should stick with lower intensity workouts.
The color of your status stars near your name indicates your calculated form as of right now,
The color of the small triangle in the pacer needle indicates calculated form 24 hours from now.

You can tell by the color of the workout charts what you are in for before you ride them.
Blue/aqua is low intensity endurance intervals. Green, yellow, and red are higher intensity intervals. The duration and number of intervals will vary depending on the strain ratio the workout is intended to produce.

Once you set your TED (target event date) of April 15 the recommendations will switch to all endurance level workouts during the Base phase of your progression. With Xert that includes some “hard” endurance workouts meaning you don’t spend the entire workout in blue, but the overall strain ratio is low intensity.

It helps to watch the videos multiple times especially as you gain more experience.
Ditto with the listening to the podcasts.
The more you train the more sense the content will make over time.
Best way is to watch/listen is during endurance workouts as I doubt you will want to sleep during those. :grin:

Enjoy the ride and ask questions whenever you get stumped by something.