I’m confused between the description of the planned workout and the suggested interval at te bottom.
Description says to do “very long efforts” while the interval time suggested below is 36seconds.
When I let magic buckets do it’s thing it is allways suggesting some sort of micro intervals instead of longer intervals. I like the micro-intervals a lot, but want to understand how it is alligned with the description of what I should do that day.
You’re going to practice efforts near your max for extended periods to improve your performance on long mountain climbs. You should focus on very long efforts just above and just below your threshold. Combine both seated and out-of-the-saddle efforts to maintain comfort during these longer intensity intervals. Your cadence should be comfortable and not feel fast or slow when seated or standing.
Focus on alternating your rest intervals with some easy and some at higher intensities near your lower threshold power (218.4 watts). This ensures you get a good mix of strain against each energy producing system.
You will challenged so be sure to be well-rested beforehand, fuel up and hydrate beforehand and maintain your carb intake and hydration during your training. Stay focused and motivated. It’ll be worth it.
Note that this training will be very taxing on your body. Be sure to replenish your muscle glycogen stores afterwards by eating carbohydrates during recovery. Also be sure to consume water with your carbohydrates as this is needed for muscle glycogen storage. Add additional protein to your meals to aid in muscle repair and recovery. Feel free to use baths, massage or compression but avoid taking painkillers as they can interrupt the gains you’ll be making during recovery. Interval Power: 359 Watts, Interval Duration: 36 Seconds, Recovery Power: 186 Watts
I’ve had very similar recommendations, which are confusing to say the least. Also agree that since Magic Buckets became a feature it does seem as if micro intervals are the be all and end all.
YES, if you are using MB because it is really meant to make outside training more doable. MB giving me 10 minute intervals would not work when riding outside.
This issue has been reported where the long-form free ride advice (XATA) does not appear to align with the Magic Buckets guidelines.
However, they are both correct.
The goal for the day is a particular ratio of low/high/peak strain which can be achieved in numerous ways.
Indoors this is evident by the variety of suitable workouts that meet today’s recommended XSS, Duration, Focus, and Difficulty. Some workouts will be closer to target values than others and they may have very different power chart profiles. But they all target a similar goal.
XMB takes a more pragmatic approach that is especially conducive to riding outdoors.
Instead of trying to replicate an indoor workout’s rigid format in conflict with the route you’ve chosen, you can execute micro-intervals as terrain and traffic permit.
Depending on your execution XMB recalculates in real-time and nudges you along in the right direction to fill your buckets accordingly.
In your example, you could conceivable follow the “free ride” advice while filling the buckets (ignoring XMB interval guidelines) and achieve the goal for the day. Or you might decide to do a combination of both. I.e. fill the buckets in whatever manner that works best for you on the route you’ve chosen.
I’ve used this combo approach indoors on occasion where I have EBC running on my phone while monitoring XMB on my Garmin 830. I’ll start a selected HIT workout in AUTO mode on EBC, switch to Slope mode on the hardest portions, and make my best attempt to comply with interval targets. Then, if necessary, switch to XMB to fill any remaining buckets prior to cooldown where I’ll switch back to AUTO. I don’t care if the Low bucket gets overfilled.
This is essentially what you can do outdoors using a combination of longer intervals plus XMB guidelines to meet the goal for the day. Others have mentioned joining group rides with bucket targets in mind, hanging in with the group, but finishing up solo to top off any remaining buckets. YMMV
Thanks guys, that makes sense now.
I’m using Xert for a week now and am still getting used to the freedom Xert gives you to get the work done
The text I copied was for a 6hr training next sunday. Was not looking forward to do 50 micro-intervals @ 359 Watts because I already did 100’s of them in the last days.
Now I understand it’s also OK to just go for a hilly ride and climb for several minutes and also get the buckets filled.
