As many of you will be using Xert for the first time over the off-season, I thought I’d give some advice, not based on any coaching methodologies but on what the numbers have told us, after analyzing thousands of activities.
In Xert, you have 3 systems that are affected by training: low, high and peak. Low associates with your Threshold Power (FTP, essentially), High associates with your High Intensity Energy (HIE, similar to W’ or FRC) and Peak associates with your highest power outputs (PP and similar to Pmax – your highest power possible). As you can imagine, each of these have some bearing on your ability to generate power and will have a varying influence depending on the type of the athlete (Athlete Type) you are training for.
(There is another number that will play a big role in your training: Lower Threshold Power or LTP. Keep reading…)
What the numbers have shown is that it takes longer to develop your FTP than it does your HIE. It also takes longer than PP. In technical terms, the time constants for positive adaptation are longer from low inten sity strain than they are from high intensity strain and peak intensity. Conversely, the recovery needed for low intensity strain has less demands, in comparison to high and peak. High Intensity Strain accumulates quicker, dissipates quicker and recovery demand is greater. Recovery demands from low intensity strain are modest in comparison.
What does this mean? It means that to improve your FTP, you need volume and it’s okay to load up without too much concern for recovery demands. The one caveat is to pay close attention to your LTP. Even if you work just below your FTP, you’ll be limited in your ability to add strain if you train near FTP. This is because it’s more difficult to add volume as intensities get closer to FTP. You’ll burn off your endurance energy and you’ll have to stop. In fact, FTP will decline as your endurance energy gets consumed, making it even harder to sustain power. Whereas if you can train near, and preferably just below your LTP, you can accumulate a lot of strain without affecting endurance energy supplies. This reduces the recovery demands. In fact, even when you need recover from high intensity training, you can still load up on low intensity strain. Just don’t go too hard and stay well below your LTP to avoid putting demands on your endurance energy system. (Endurance Energy is a concept we’ll be introducing into Xert in 2017 and is associated with carb/fat utilization.)
So if you’re training to be your best starting in April, click over to My Fitness and click on the Advanced tab to see what your Lower Threshold Power is. Spending a great deal of your training time at or just below this value is optimal. If your highest Training Load during the season is 100, accumulating 50 or more XSS of low intensity strain as a daily average is something to be striving for at a minimum. (Soon we’ll have workouts that use LTP as a target during intervals so that you don’t need to monitor it yourself). If you can afford the time to have this number get closer to 60 or 70, even better. Just recognize that this takes time. It’s also ok to add some intensity here but if it affects your ability to add volume, don’t do it. Wait.
In mid winter, you should commence your higher intensity training. By now, you’ll have accumulated a solid base. It’ll be hard at first to do any effort above TP, but that’s ok. We know we’re going to get real fast so it’ll be worth it. This is when you start to add in high-intensity workouts and you start to add in more and more intensity and have the Focus of your workouts start to move towards your target Athlete Type. You should be aiming to do high intensity workouts that are at least 1.5x the current training load in XSS and do them 2 to 3 times per week. So for example, if your training load is 50 at that time, your XSS for the high intensity workouts should be at least 75 XSS. Try and maintain low intensity volume as high as you can to keep your low intensity training load high. Note that you should push to the limit at least once a week to keep Xert up-to-date with your current fitness signature.
The 80:20 low:high polarization rule will work well here since the 80 keeps FTP up and the 20 adds high strain, lifting your HIE and also lifting your FTP which gets added strain from having to work when MPA drops during your workouts. The goal is to continue to add training loads, lowering Focus towards the duration you are aiming for. Depending on where your training loads are at and how much your body is able to absorb in one workout, will dictate how much strain you can add. The important thing is to be able to add as much strain as you can during individual workouts. If you’re tired and aren’t able to complete the workouts, your XSS numbers will suffer and thus training loads will suffer. So train hard and rest just as hard. The rest will allow you to train harder the next time.
One thing we’re adding to our workouts is the ability to be specific on the amount of XSS that you’ll accumulate during the workout. We recognize that it is possible to over-train. We have yet to identify the patterns that make up over-training but one may surmise that if the accumulated training loads are low, daily strain loads are high and not enough time is given to recover, one can get into the pattern where you’re always tired and training when you’re tired on a consistent basis. We think there is a pattern here that we will find. For the moment, just be wary that you can’t simply pile on the training load. There must be a gradual increase commensurate with the adaptations that are being generated during recovery which will enable you to handle the increased loads.
In the new year, take advantage of our new smart intervals to be very precise on the training loads you want to add to your training program. One of the cool new workout types you’ll see are called “Hardness Tests”. I’ve attached a sample of the Level 7 test. Use these tests to gauge how much strain you can handle in 1 hour. The greater the strain, the harder you are. … and again, don’t forget to recover just as hard after you do them!!
Good luck in 2017.
Xert Smart Interval Workout