Pre workout calibration examples, for me it was quite a puzzle initially, so I decided to illustrate one way how it can be done.
As promised earlier, here is pic of last 11 days of my cycling warmups\pre workout calibrations\assessments.
We all warm-up. I was thinking why I donâ€™t use those routines (at list during winter training) to show me how recovered I am from previous day.
Yellow â€“ power
Green â€“ SmO2
Brown - tHb
During last 11 days I used the same power, power values are equal to 1st and 2nd step from my initial 5-1-5 assessment, for â€œpower peopleâ€ to illustrate the resistance it is 40% and 56% of my 60 min power.
Moxy on right VL (always in the same body spot, Iâ€™m using skin mark to stick it in the same place each time) to be able to spot not only systemic overload, but also localized muscle in question. For systemic only observations, I would place Moxy on non-engaged muscle eg deltoid in cycling. Canâ€™t wait for second Moxy to be able to see the difference in amplitude, especially when harder workouts will start to come. Two Moxy will give ideal view. But with a little bit of time and practice and switching back and forth one Moxy can be easily used.
Iâ€™m using wahoo kickr erg trainer, it allows on easy power control, but any trainer can be used. My 11 year old daughter is on simple kinetic kurt and can keep the speed quite well.
- First seating on the bike with right leg at 5PM 2-3 min, I would love this to be 5 min, but at that time power meter/cadence sensor etc go to sleep and after start, I have some strange results. Iâ€™m not moving during this phase, hands on the bars, same position as during last one min rest. Be consistent. We are trying to see the SmO2 and Thb level on this day.
- Start pedaling at 40% for 5min
- After 5min increasing power to 56%
- at the end of 5 min stop and stay for one minute in the same position as # 1
After doing this every day, you will instantaneously see the difference between the days, if there is a difference.
Pic below had to be compress to show 11 days, so the Y axis is compressed, differences are much more pronounced when looking at the full screen
What Iâ€™m looking at to determine my current state:
1. Initial tHb\SmO2 level.
2. Drop difference in SmO2\tHb during load increase,eg. SmO2 will be at higher level and drop less when respiratory system is fresh.
3. How deep initial SmO2 drops, also how deep and how fast tHb recovers from initial drop.
4. tHb how â€œjerkyâ€ the line is.
5. To what level SmO2 recovers in final one minute rest? Does it go above initial SmO2 level from step 1?
6. How far tHb bounces up in that final rest minute. (Look at day 6, does not bounce at allâ€¦)
I will not explain what each trend could mean, because I would be removing all fun from this.
Best way to learn and understand this deeper:
Recover nicely, and do calibration. Next day have workout stressing eg. cardiac, see how it will change the next day calibration, next stress respiratory system and see how it will change the calibration.
Initially I though wow: this idea is great, but it will change my â€œplanned workoutsâ€ it might actually decrease my fitness etc. Then I realized my â€œplannedâ€ workouts were really produce of some total online randomness, I could use 2 dice and produce my plan, and probably expect the same results if not better....
Having good understanding of how workouts really affect my body brings way more benefits, than following trainerroad workouts.
This is example how it can be done for cycling during winter training, but same routine could be done in many different ways, with different loads, with Moxy in different places, as long as consistence is there, anyone should get very good results.
It could be done for any sport, in sports engaging both upper and lower body like; CX ski, I would be looking for systemic reactions if possible, but if you have â€œleg dayâ€ you could easily assess how well your legs recovered from that leg day, you could go as deep as saying: my arms are way better recovered from my legs.
I would call Moxy holy grail of training, in our cycling club, questions about recovery and intensity are the most common. There is really nothing else out there that could show you as easily your current recovery\fatigue state.
Many people might think: Wow Iâ€™m not recovered I need to change training routine, well it is not necessarily the truth, there are cases where you want to train while not recovered, Moxy will allow you to monitor that with really great precision.
To make it as effective as possible, you need to find out what YOUR bio limits are, so you will need to overload yourself once or twice to be able to choose best loads and have injury free training.