Working on a continous improvement program. Tried this year to always go with the first suggested workout. Can just get through these currently. XERT is reporting that my training is “Stale” after 3 weeks since my last BT.
If XERT can recognise my training becoming stale why isn’t it suggesting a BT-workout?
If I were a coach, I most certainly would suggest my athlete do a test every once in a while, why does XERT not do this? I find it weird, but perhaps I didn’t get the memo, is it being done and I just miss it?
I congratulate you on your top-of-the-list approach but keep in mind Suitability is the criteria, rather than position. Any entry that meets suitability requirements for the day is a viable option.
You’ll notice when the Suggest button is visible (ATP = Continuous, Challenge, or 120-Day Program) that button will randomly select from the top four list.
I always check the charts for MPA drawdown and difficulty shading before I select a HIT workout or how much time is spent in green (tempo/SS) when selecting a LIT workout.
XATA is suggesting you try for a BT by whatever means you prefer – indoors, outdoors, or virtual ride/race.
There are many ways to achieve this besides selecting a fitness test from the library.
Some users go for BTs whenever they see MPA drawdown close to generating one by deliberately making an extra effort. You can do this on many different workouts by slipping into Slope mode at that moment.
Outdoors it might be a matter of cresting a climb with a maximal effort over the top.
Others experience the opportunity during hard group rides or ZRL events.
@ManofSteele – I think it would be helpful to add a help tip (?) to the stale warning that explains what to do as I am sure many aren’t aware why it’s DIY and what their options are.
As for “fitness test” workouts in the library I suggest trying them all over time (always in Slope mode) and see which is your favorite one to do.
Along similar lines it’s also a good idea to manually select a sprint workout now and then to validate your PP especially if your normal routine and workout selections don’t include any sprint efforts.
A sprint workout like this one will provide a nice jolt to your system even if you’re in Base phase.
Again, thank you very much for your insights, ridgerider2.
I have not considered inspecting other metrics, XATA, before selecting a workout.
99% of my workouts are selected from the app, not from the browser page and in the app I don’t have all the metrics.
For me, it has to be simple; open browser directly to remote player, F11 for full screen, start app select workout and ride.
I need to get going within a minute.
I have tried the extra effort within workouts but it hasn’t worked so far and I much prefer to complete a workout smashed than wearing myself out underways and not complete it. Wrong approach?
Oh, and I haven’t considered the slope option, I always run in auto. This I will try first.
Okay, as it turned out, I didn’t have the stamina to do BT last night. Somehow, I was just not physically “in the mood” and decided to just do a normal ride.
Underways, I tried to push the envelope and recorded a new high in watts, but too short for XERT to catch it, apparently. It happened in a Kinomap ride hitting 926 Watts (on my PC8) but the XERT analysis shows only 759 as best effort. Probably just too short to record. Nevermind, will try a BT again, though, also add in the odd sprint workout as you so wisely suggests.
A couple more clicks and you’ll get the full experience.
Open browser to XO with Training tab selected.
Review recommended list, select a workout with Play Now and you’re ready to go.
Select the Remote or Session Player and press F11 for full screen.
Run EBC on your phone and your selection is queued ready to Start.
All within a minute.
Add another 30 sec if you decide to read the advice.
Best to be feeling fresh on a BT attempt day.
For sprint intervals or max efforts under fatigue (MPA drawn down) make sure the max effort lasts for 5-7 secs or more if you can.
Noted! Gonna try that procedure.
This is the major reason why a like Xert. Flexibility
Xert is telling you that you should update your signature:
… it just doesn’t force a prescribed workout. You know how to get a BT, just go and do it when convenient.
“… it just doesn’t force a prescribed workout. You know how to get a BT, just go and do it when convenient.”
Well, yes but I find the “stale”-message is somewhat hiding. I would have expected a more imposing message than the little grey triangle with an exclamation sign or some inspirational pop-up to let me know that I was plateau-ing.
The stale signature message indicates when you’re not generating any BT events during your normal activities. It doesn’t mean you’ve plateaued in fitness gains.
TL alone will boost your signature when you have a positive ramp rate.
You can view your TP changes on your XPMC (select Progression tab, set to 3 months or longer) which will include changes based on TL along with any BT events.
Some users will set Decay Method to No Decay during extended periods of training where they don’t expect to challenge themselves (no BT efforts). TP will continue to rise and fall based solely on changes in TL.
For example, here’s my TP progression for 4-month period in the past at a Slow ramp rate.
The period started with a minor BT event to verify my signature, then two BT “adjustments” nearly 4 months later confirmed the TP rise from TL alone was inline.
Compare that to another 4-month period below where I was actively choosing more fitness test workouts (without waiting for the warning) or tackling harder workouts on purpose. For example, a “hardness test” from the library.
Even if your TP plateaus due to max TL reached for a season your fitness can continue to improve. You’ll know that when workouts you found difficult in the past now feel “reasonable” or during outdoor rides when you can hammer, recover, and repeat for longer and longer distances.
Your TP may not have changed but you got faster.
Okay, again I was not paying attention. Clearly my misunderstanding. I see a steady rise - as in your graphics - in my progress so it is on track.
As I am no longer racing or aiming for specific events but more generally just trying to stay fit and lean, I will disregard the “stale” message for now as long as progress is steadily happening.
BTs will follow once I get out on the road again, I am sure. Steady progress is sufficient for the time being.
Again, I must thank you for your to-the-point explanation.