So when I started Xert a month ago, I figured I’d try Forecast AI with an upcoming race in RaceAI since it seemed to be the most “advanced” and newest method on the platform. I’m realizing that the way I train might not match up well with this approach as it seems more aimed towards racers with more time and dedication than I have. Or maybe I just need to adjust the settings to take my desired training time into account and accept that I won’t meet the “goal” it sets for me?
Looking for advice to achieve the following goals.
I do a few big and tough gravel races a season (Mid June, July 5th, August 4th, and October 4th). They average around 50 miles and 6500 ft of climbing on average with long steep climbs. I live in the mountains of Colorado. I want to be able to compete in the upper third of these races and maybe compete for the win in the shortest distance I do (I almost won that one a few weeks ago but had a tech issue that made me lose the lead group and get 8th right behind them).
I can only handle about an hour on the indoor trainer before losing interest. I can usually train Tuesday and Thursday and Saturday and Sunday. I typically have time to do a bigger outdoor ride on Saturday and/or Sunday (2-4 hours).
If anyone could help me figure out the best way to get the most out of Xert with these goals and time, I’d be greatly appreciative.
Xert will basically create a plan where the training load gradually is increased. To increase the training load you can basically increase the duration, increase the frequency or increase the intensity.
If you really want to be significantly better you should try to find more time for training. Can you do one more session a week? Just a short one? Can you increase the duration a bit? Just 15 minutes? You can of course increase the intensity as well, but it has some limits.
Can you elaborate on why 60 min is the max for an indoor session? Is it boring, limited time available, getting too hot, too hard? Maybe there are things you can do to make it more enjoyable.
I can definitely do some slightly longer indoor rides on occasion (like 1 and a half hours) but it’s not my main question. I’m more wondering what the best way to set up Xert is based on the timing I do have, with the understanding that I won’t see as many gains as I would if I had more time.
What’s not working for you with the forecast AI approach? Or what don’t you like about the plan that’s generated, beyond the increasing hours (you should be able to constrain those though)
I guess one thing to consider is that you’re already mid season / may need to figure out multiple peaks (which I’m not sure any platform does perfectly, or if ‘perfectly’ even exists)
You could use XFAI Goal option for each event. Basically 4 or more weeks between each goal.
Treat them as blocks with a recovery week after each event (if needed).
First check the analysis of those prior events on file assuming you captured power and HR.
See what Focus Power is indicated. Set XFAI Goal to improve that Focus Power – as much as possible within your schedule and availability constraints.
If Table View entries for TL and Signature don’t show increases in one value or another, consider switching to XATA Continuous at same Focus Power with a ramp rate you control to execute the blocks. If hours are already maxed, you’ll need to set Improvement Rate to Maintenance and manage intensity on HIT days by deliberately taking on more difficult workouts as your approach each target date. You also want to ease up to taper right before each event.
The other platform I was using had the ability to set a couple of A races and B races and would automatically include tapers and recovery, so I’m just getting my head around a more manual process for this with Xert.