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Convert a Route to a Garmin Course File

I’ve been preparing cycle routes for my new bike commute and while that part of the process has been pain free and successful, the art of transferring the route to my Garmin Forerunner 920XT so I can follow it as a course, has been a royal pain in the proverbial. I have managed it though so I thought I would condense the steps into a mini tutorial.

Creating a Route

There are plenty of free iPhone apps available for plotting cycle and running routes. For cycling I have been using BikeHub and for running I’ve opted for GPS Outdoors both of which allow you to save the created route as a GPX file to email or to open in a different app. Note that I am interested in apps that create routes using their own internal routing engine (like your sat nav) rather than a manual drag and drop method for creating routes. If you are happy with the manual approach then I suggest you use the create course option on Garmin Connect which would save you the bother of converting and struggling to transfer the output to your device which I describe below.

BikeHub

IMG 6395 Convert a Route to a Garmin Course FileThis app allows you to optimise your route according to your desires for speed, distance or quietness. The default balanced route option gives a very similar route to the google maps cycle route and suits my needs well. I don’t think you can edit the proposed route as you can with google maps though.

You can email the GPX file to yourself using the curly arrow button at the top of the screen or you can navigate directly from the app itself.

As my goal is to get the route onto my Forerunner 920XT, I choose the email option.

Google Maps

I’ve been impressed with the routing engine in google maps, it has access to all the cycle routes and has produced me a remarkably quiet route into central London. It appears to be the safest route I’ve had so far which is a blessing as my city biking skills are a bit rusty.

Editing the route is a cinch with Google Maps as you can simply drag and drop the route to reveal other options. I wanted to do this for my return route when it will be dark as I’d much rather avoid the centre of Tooting Bec Common even if it does have a dedicated bike lane running through it.

Where google maps lets you down is its limited sharing options. It doesn’t offer the option to download as a GPX file but you can nab the URL and use another website to convert to a GPX file for you – GPSVisualizer

Google Maps Route Convert a Route to a Garmin Course File

GPSVisualizer has quite a busy interface as it offers multiple conversion options.

Screen Shot 2015 02 22 at 14.40.19 Convert a Route to a Garmin Course File
Screen Shot 2015 02 22 at 14.40.40 Convert a Route to a Garmin Course FileStick the URL copied from Google Maps into the dialog box towards the middle of the screen and hit the convert button.

It then displays your GPX output as a bewildering text file but towards the top of the screen is the option to save the GPX file. Hit this and save to your computer.

Converting GPX to Garmin TCX Course File

Screen Shot 2015 02 22 at 15.05.57 Convert a Route to a Garmin Course FileThe next step requires the conversion of the GPX to Garmin Course file (TCX file) using another free web based resource called GPSies.com

Set the options up as I show in the image, select your GPX file location and hit convert.

Send TCX Course to Garmin Device

You’ve now created a route, acquired the GPX file behind it and now converted that to the Garmin Course TCX format. The final task and the trickiest, is to get this TCX file onto your Garmin device.

I can’t understand why this process is not a simple matter of opening Garmin connect and importing the said course file, but it is not. There are many, many forum posts asking how to transfer GPX files to Garmin devices and very few solutions.

I’ve seen one Garmin Support solution for importing TCX files directly into the Garmin Edge device but I haven’t tested to see if this methodology would work for other Garmin’s such as the Forerunner 920XT.

Using the deprecated Garmin Training Centre to upload Garmin Course and Send to Garmin Device

IMG 6397 Convert a Route to a Garmin Course FileThe Garmin Training Centre is not supported anymore but if you’ve had a Garmin device for a while you will no doubt still have this clunky program on your computer. For now you will be glad of it. If you haven’t and you want to install it, here’s the link to the old Training Centre versions.

Open Garmin Training Centre, if you haven’t used it in a while you will need to plug in your new device so that it appears in the available device list. It picked up my Garmin Forerunner 920XT without any fuss.

I then when to File, Import and navigated to my TCX file. It imported it without bother and now appeared in my Courses list.

Garmin Training Centre Convert a Route to a Garmin Course File

The final step is to select the course and then from the Devices menu bar at the top, choose Send to Device.

It transferred and is now available to select from the devices Navigate screen. When you are riding or running the screen zooms in so you can follow the breadcrumb trail easily.

Which Garmin Devices Support Courses?

  • Forerunner 920XT
  • Forerunner 910XT
  • Forerunner 310XT
  • Edge Cycling Series

 

 

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Running with Light

I’ve had a few weekends away in the sticks and at this time of year I always wonder how I could keep up my running habit if I moved to the countryside where pavements tend to be optional, as does the street lighting, and where running either side of work means running in pitch darkness.

IMG 6385 Running with LightRunning through London, my requirements are more about being seen than lighting up my way. Street lighting is sufficient in most areas to prevent me from running blindly into a wall or fellow runner but I do feel more comfortable knowing that drivers have spotted me and are less likely to turn up side streets without indication and so on.

I was sent the Nathan Zephyr 100 running torch to review and was immediately impressed. It has an ingenious strap design that makes it so easy to hold without gripping. I’d use this on my next overnight walk as it would be such a relief not to have to focus on holding a torch for hours on end. It’s ideal for running too, you can set it to a bright solid beam or switch to flash mode which I think is the best option for being seen. This video clip demonstrates the flash mode – sorry it wasn’t really dark enough to warrant torchlight.

Nathan Zephyr Fire 100

A video posted by 🐤 @warriorwoman (@warriorwoman) on

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A Sunburst of Runners

I was scouring Millets website for a new pair of Mizuno running shoes and was astounded by the splashes of colour that filled the page. I doubted that there could possibly be a demand for that much colour on the foot of a runner.

My post-run trip to Richmond Park caff, showed that I was wrong though. As a breed, we seem to be rather fond of gaudy design on our running shoes.

Screen Shot 2015 02 21 at 18.47.39 A Sunburst of Runners

I was rather happy to find a rather more subdued version of the Mizuno Wave Inspire.

IMG 6293 A Sunburst of Runners

I’ve been a fan of Mizuno for a while, they have a wide fit and the perfect mix of cushion and stability which makes for a comfortable run. They stand out for me because of their sole, seemingly suited to most of the terrain I run on, from grass, dry trail and tarmac. I wouldn’t use them on an aggressively muddy trail but it is reassuring to have a shoe that can cope with a varied track.

The mizuno wave inspire 10 is a surprisingly light running shoe and despite having substantial cushioning, they are barely felt on the foot.

I’ve been a bit slack on the running front this month so as well as the occasional treadmill run, they’ve seen me through some high energy Insanity Max sessions which calls for a cushioned, non-slip shoe and they didn’t let me down.

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First Impressions of the Fitbit Flex

I have an obsession for activity trackers. It’s the tracking that absorbs me and not the activity, unfortunately.
I’ve worked my way through 5 different makes and models, often wearing two at a time but at the moment I am taking the Fitbit Flex (donated by LV=) through its paces.

IMG 6318 First Impressions of the Fitbit Flex

Out of the box, I have to admit to feeling a little underwhelmed by the Fitbit, it’s not exactly stylish. It reminds me of one of those magnetic locker fobs you get at the local swimming pool and they are hardly a fashion statement.

It does have a display though, unlike the swimming pool locker fob, but it is only one row deep which means the visual feedback is limited and fairly uninformative.

It does do a pretty good job of counting steps though and its sleep monitoring is the best I’ve seen so far. It is admittedly quite hard to put to sleep, a double tap is supposed to do the trick but I find it requires a manic tap-tap, tap, tap, tap before it switches to sleep mode. This action is then reversed in the morning to inform the gadget that I’m up and ready for the day and by that time I tend to be frowning in frustration.

The sleep tracking results are immediately available on the Fitbit app thanks to the wonder of Bluetooth and I find the interpretation to be particularly clear. It splits your sleep into coloured zones relating to sleep, restless and awake and then lists out the time in each category and the number of individual episodes. This qualitative categorisation is particularly useful for comparing days and is an improvement on the offerings from Garmin, Up and Withings.

IMG 6316 First Impressions of the Fitbit FlexAlthough I’m very happy with the sleep aspect of the Fitbit app, the overall display is quite stark with an awful lot of blank space and it doesn’t feel as exciting as either the Up or Withings apps.

Another stand out feature for the Fitbit Flex is price. At £79 it is a lot cheaper than any of the other trackers I’ve tried so far and is a great way get onto the activity tracking bandwagon.

IMG 6317 First Impressions of the Fitbit FlexPros

  • Lightweight, comfortable fit
  • Excellent sleep statistics
  • Excellent value
  • Good battery life (about 5 days)

Cons

  • Not very stylish
  • Uninformative display on the wristband
  • No button on the wristband and it doesn’t always respond to taps
  • Minimal design to the app
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This Girl Can but hasn’t….much

IMG 6313 0 This Girl Can but hasnt....muchI was delighted yesterday to be awarded with the Janathon Baton of Shame for my exemplary performance in the lethargy and idleness arena.

I truly did mean well when I signed the dotted line and committed myself to daily jogging, logging and blogging, but then I got sick. I took to my bed at 22:30 on New Year’s Eve, having been struck down by what was destined to develop into a 3-week lurgy. It’s fair to say however, that people at work would describe me as having had a 5 day cold followed by a 2 week stint of sympathy coughing, aka making a great big fuss about nothing.

I tried to stay in the Janathon loop, posting reports on sporty books I had read and plans for exercises I was going to do when I recovered, but somewhere along the line I lost my jog, log, blog mojo and before I knew it, I was 21 days down.

IMG 6315 This Girl Can but hasnt....muchIf I can offer up a further defence of my partial commitment to Janathon, I would like it to be known that I have now ventured outside and run 6 whole miles in order to redeem myself. They were cold and arduous miles and the unexpected gradient caused me to cough and splutter pitifully. It was an absolute joy to be back in the running swing of things though, squelching through icy, muddy trails and getting lost in the countryside.

I may have reclaimed my running enthusiasm and hope to end the Janathon month as a Girl That Can:

Much as like my Baton of Shame, I do need to pass it on to another slacker. This time to someone who made a very public commitment but then failed at the first hurdle. And the baton goes to……@runforthequiet

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Confused Tabata

My schedule called for 6.5 mins of Japanese inspired, high-intensity, treadmill torture.

I set my phone app to beep at 20s and 10s intervals, indicating torture and relaxation intervals respectively, performed a gentle warmup and then attempted to coordinate the start button pressing on 3 devices – the iPhone app, the Garmin and the treadmill.

I was straight into 13 kph sprinting when I realised I was accompanied by a near cacophony of conflicting electronic beeps. The phone is thankfully alerting me to the near arrival of a rest interval while my watch is manically beeping at 172 bpm as I failed to amend the settings from my previous metronomic run.

This becomes entirely confusing. I’m trying valiantly to stay on the treadmill at break neck speed, while absent-mindedly concerning myself with my out of sync treadmill pounding. There follows a very brief interlude while I try to pound at 172 bpm, while sprinting at 12.5 kph and staying on the treadmill. Fortunately, as I realise I am failing, and the arse-about-tit motion commences, the iPhone sounds out a rescue chirrup, and I can leap off for a 10 s wheeze.

IMG 6291 Confused Tabata

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The Science of Fitness

It seems customary to invent Janathon exercises and as I’m not well enough to even rattle off two bed sit-ups, I’ve also created my own – the sport of reading sporty books. Preferably from under a duvet.

Screen Shot 2015 01 03 at 15.41.42 The Science of FitnessI was recently sent The Science of Fitness, Power, Performance and Endurance and it seemed like the perfect title for my new Janathon-ercise. Perhaps it would inspire me to create my new New Years fitness program.

It all started very well, it promised to be the most complete scientific exploration of fitness to-date, and stressed the importance of mitochondria (which I like), illustrated it with the impressive story of Greg LeMond and offered me the inspired sounding BEAST program to power my mitochondria and enhance performance.

It turns out however that BEAST stands for Bicycling, Eating, Avoiding toxins, Stopping self-destructive behaviour and Training with resistance, which as acronyms go, is just a bit too strained for my liking.

I had heard of Greg LeMond, although he was a bit before my obsessive Tour de France time, so I didn’t know his full story. He was a TdF winner in 1986, then almost had his life and certainly his career destroyed by an horrific accidental gunshot incident. He remarkably rebuilt his fitness levels and went on to another two Tour de France victories only to suffer an embarrassing decline as the lead from the gunshot pellets, still lodged in his body, started to leach out and destroy his mitochondria

So we are back on to mitochondria, the unsung heroes of athletic performance. I’m particularly interested in mitochondria and their role in performance and health after following the work Dr Terry Wahls who has had incredible success treating progressive MS by adapting her diet to one that is high in micronutrients that target mitochondrial health (see The Wahl’s Protocol). Here’s her famous TED talk on Minding your Mitochondria.

The Science of Fitness is a hard book to recommend as I can’t decide who it is aimed at. It reads like a school biology book and throws in a bit of Newtonian physics for variety. I can only imagine that the sort of person inclined to spend the afternoon reading school textbooks would probably already know this stuff and everyone else would be bored to tears.

I persevered and ticked off the chapters, admiring the citations which were longer than the chapters. I wasn’t too impressed by the nutrition section which opted for very safe advice, came down on the side of the “Mediterranean Diet”, whatever that is, and cited three papers from the Diet Heart health study.

Now if you want an interesting read that discusses the history of nutritional studies and the shocking way that scientists can gang up to prevent true exploration (the diet heart studies being a great example) I would strongly recommend The Big Fat Surprise by Nina Teicholz. You’ll also find an interesting angle on the “Mediterranean Diet” in there too.

Anyway I did read all the way to the end although I have to admit to skimming at an ever increasing rate. I expected the final chapter to detail some training programs for the BEAST program but it just fizzled out and left me with a rather tame, yet wordy, bullet list which I will summarise as follows:

  • High Intensity Interval Training multiplies mitochondria
  • Regular (at least alternate days) to stop mitochondrial decline
  • Build a base level of endurance
  • Strength training to build muscle
  • Avoid overuse training
  • Balanced diet
  • Enjoy it
  • Aim for iterative improvement

All in all, a tame and uninspired way to achieve BEAST status. I will be looking to the Unbreakable Runner to source my new program from, it follows a similar strategy but feels so much more gutsy and deserving of a BEAST acronym.

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A Metronomic Start to Janathon

This is the first Janathon where I haven’t logged a run within minutes of the midnight chimes. I did plan to, I had my kit laid out next to the bubbly but when push came to shove my cold and a deep sleep overcame me and I retired to bed instead.

A truly wild and rocking start to 2015!

So now I have a more sedate, mid-afternoon, Janathon kick off and today’s focus is running cadence.

Everywhere I turn at the moment I see information about running cadence, I feel bombarded. I’ve been reading about efficient cadence in Unbreakable Runner (a very good book about training with Cross Fit Endurance), I’ve been monitoring it on my new Garmin 920XT and this morning I received an interesting video email from James Dunne (Kinetic Revolution) on the subject.

It’s time to dabble. The last time I checked I was running with a cadence of 155 steps per minute. Rather unsurprisingly I am not the model of a lean mean running machine – the typically stated goal for an efficient cadence pattern is 180.

Here’s my attempt at running my legs off for Janathon, guided by the Garmin 920XT metronome feature which was beeping and vibrating at 172/2 bpm.

Dabbling with #running #cadence. 155 steps per minute followed by 172 steps per minute

A video posted by 🐤 @warriorwoman (@warriorwoman) on

Although I felt decidedly ridiculous at 172 spm, I don’t think the transition looks very noticeable on my video. In contrast, James Dunne’s  YouTube video illustrates a more dramatic change in form following a similar 10% increase in cadence.

I’m tempted to experiment further and see how long I can hold a cadence of 172 spm, I can see that footfall seems to be improved but it strikes me as a rather exhausting improvement.

 

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Move! The Cheek of New Gadgets

The arrival, this morning, of a new and exciting watch encouraged me to ignore my rapidly filling sinus cavities and venture out for a tentative jog.

I opted for a trail run around the local mud common and as anticipated it was tough and wheezy. I was so excited by the finish alert from my new wrist watch that I promptly slid over in the mud and lost myself a few seconds before I could reach the stop button.

On arrival back home I had to faff with running kit, now plastered with Mitcham clay and have only just managed to slump into my post run sofa pose. I’ve maintained this for all of 15 mins, just time to polish off the last glass of xmas Chardonnay when my new watch beeps and offers up the message “Move!”

IMG 6256 0 Move! The Cheek of New GadgetsComplete with exclamation mark!

What a cheek. I’ve just run 5k and walked 11000 steps, surely enough to be rewarded with a sit-down. It only started me with a 5000 step target so what on earth is its gripe?

I intend to wander through to the kitchen to find the last of the Leffe beer now, I hope that will be sufficient to quieten the Garmin gods.

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Personal Training Session – The Annihilation

I’ve been slacking on the barbell front and decided it was time to call in the assistance of weightlifting task master. I found someone local who used the term “beasting” when I enquired about his methods and so I promptly but nervously signed up for a few sessions.

Saturday was day 1 and I can confirm he was not lying about his methods. We moved through standard moves such as deadlifts, chest presses and dumbbell rows. I had my first go at rubber band assisted pull ups and finished with medicine ball slam downs which are now my all time favourite move. Some where in the middle I managed to destroy myself. I think it must have been somewhere near the 60th pushup and the first dodgy kettlebell swing.

By the time I left I couldn’t put my coat on and I struggled to lower myself into the car.

I knew I was pretty wrecked afterwards but I’ve been quite impressed by how shattered my arms are. I have severe DOMS in my triceps, the like of which I’ve never experienced in my upper body. I can’t dress and I struggle to drink because I can’t take my hands to my face. Quite odd.

Screen Shot 2014 12 15 at 08.22.32 Personal Training Session   The AnnihilationThe hand to mouth movement has been seriously hindered but it is not going to prove itself to be an effective weightloss strategy as I have mastered a modified action. I discovered yesterday, that if I take my drinks in very long glasses, I can polish off a couple of pints without any problem. I may look like a drinking seal with my two handed action but at least I won’t die of dehydration.

The last time I worked my upper body this hard was during a weekend wii fit bowling session with Rach.

I could barely carry the weight of my own arms, I would yell out in pain every time I sent the ball bouncing towards her TV screen and even managed to pull my left hamstring as I adopted the power crouch position.

I felt the need for a full body cast then and it wouldn’t go amiss now. In the meantime I will have to continue setting Lynn’s alarm 15 mins early so she can help me put my work shirt on.

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