Hi,
I’d like to ask for some advice on planning my training. I’m not entirely sure when to use an XFAI plan and when to rely on XATA.
My next planned event is in mid-June next year. I generated an XFAI plan with that event date, but the schedule in the Planner looks a bit strange. At the beginning of the plan, I have only two workouts per week, including one that’s 4–5 hours long. Later in the plan, it starts to look more structured, with the training volume spread over multiple shorter sessions throughout the week. The early phase just seems odd to me…
Also, it’s hard to imagine doing a 4+ hour ride indoors during winter.
So, what’s the best way to work with XERT planning for the offseason and build-up to the season?
Should I use XFAI maybe 12 weeks before the event and rely on XATA Continuous until then?
Or should I split the XFAI plan into segments (for example, 12 weeks each)?
Is there any way to generate just a Base phase plan?
I found the Base/Build/Peak structure within XATA, but if I wanted to generate only a Base plan, how should I do that?
I’ve attached screenshots showing my current training status and an example week from the XFAI planner (next week and example of march week).
12-16 weeks out is plenty for a progression.
June 15th is 220+ days out. That will likely cause a dip in XFAI training which is visible on the forecast chart (periodization in play).
4 hours reflects what you have done in recent past. Ignore that if riding indoors although some users actually pull that off.
With a target date far into the future you could literally do anything (ride as you like) or nothing (sit on the couch ) and still have plenty of time to train when the event is 12-16 weeks out.
Base/Build/Peak is 45 days Base (all endurance), 45 days Build, and 30 days Peak.
Set a target date 119 days from today and you’ll be in Base phase for the next 45 days (or however long you want to stick with it).
By the same method if you already have established a Base, you can jump to Build by setting a target date 74 days from today.
During my off-season I go with Continuous, set IR to Off-Season, ignore the Training Pacer, and ride as I like when I like.
Hi, I’d also like to ask whether there’s a difference between choosing XATA Base/Build/Peak versus creating an XFAI plan with a target date that would align with the same timeframe as XATA Base/Build/Peak.
I’m wondering if XFAI also includes the foundational phases, or what the actual difference between the two approaches would be. I looked at this resource: Training Right For Your Event – Xert and it seems to focus on planning via XATA. What I like about XFAI, though, is that I can see the calendar laid out in advance.]
XATA is much more basic and doesn’t use the new ‘brains’ to get your peak high low training loads to a targeted level for your specific event - XFAI does. XATA basically shifts focus of workouts according to program phase (or goal) but isn’t precisely targeting those loads or indeed ensuring you get there. XATA also doesn’t create a plan, and doesn’t really polarise training, while XFAI does. Eg, particularly for the longer focus duration phases eg even 6 min onwards, you can easily end up being recommended intensity every day with four days a week of training (my experience) since you rarely get ‘yellow days’ which is the trigger for recommending endurance. There are workarounds by playing with freshness but then you’re basically building your own plan / XATA is only helping overall TL progression (which as some value still).
Personally, I’d only use XATA for a block eg if I wanted a short period with a specific focus eg endurance (which I’d only do if injured) or a block of focused high intensity (rather niche), but there may be other use cases.
In your case I’d use XFAI and if heading into winter / inability to do long trainer rides is the issue, you need a work around since to my knowledge there is no simple way to significantly vary your availability month to month. I’d suggest creating a plan with end date of end winter, and then another one from then to your event.
The first plan you can constrain hours eg max 1.5 hours on weekdays and max 2 hours weekends (up to you of course, that’s the flexibility you have), perhaps with a GC specialist focus target (even if that’s not your event focus it’s a good general approach). You’ll get a plan which periodises training from base, progressing to increasing intensity to target focus as you go. You may want to skip or shorten the taper. And there is a lot of flexibility to tailor the polarisation, difficulty, periodosation etc. - probably fine to stick with defaults but it’s there in case you want to play around.
The second plan you can start when outdoor riding is more feasible. Then you can increase your daily availability eg 2 hours during the week and 4 hours on weekends (again, up to you) and set a target focus more specific to your event. You’ll get a new plan, also starting at base and progressing over time.
Hello,
Thank you for the info. I’m still experimenting and exploring what would suit me best and lead to greater consistency.
So far, I’ve selected XATA Base/Build/Peak with an Improvement Rate (IR) set to Slow. However, I’m wondering if it might be better to choose XFAI with a goal set about 12–16 weeks out, and then switch to XFAI targeting my main event. There are many options, but I’m not sure which approach is correct.
What I like about XFAI is the ability to see the plan structure, but XATA seems more flexible to me. On the other hand, I’m not entirely sure what to expect from each or what their purposes are, and how best to use them in preparation.
Additionally, I incorporate cross-training into my program, mainly rowing and strength training, so I would like to understand which days are critical so I can adjust my secondary training accordingly. Or which plan would be best to “manage” this.
) and still have plenty of time to train when the event is 12-16 weeks out.