May 13, 2007 at 11:49 pm · Filed under Event, Triathlon
Stratford 220 Sprint Triathlon
400 metre Swim - 23 kilometre Cycle - 5 kilometre run
Did I give the impression I was apprehensive about this tri-affa-lon thingy?
‘Twas a piece of cake and an absolute buzz to boot! My legs are killing me but I have had such a great day and I didn’t have to strip off in public once! I’ve been beaming all day.
I really didn’t think I was going to make it. My mum was suggesting I ought to throw a sickie and I was seriously tempted! Then I hired a Streetcar which hadn’t been filled with petrol and found myself coasting down the M40 in dire need of a petrol station - the car literally conked out as I pulled up at the pump. I had a bit of moral support though as Shakti decided to come along with me and that really does make all the difference, along with all the positive messages sent my way via the blogosphere - thanks so much folks!
In the end I arrived safely in Stratford but I was still near shaking with fear as I allowed someone to scrawl some number on assorted parts of my body. I think this number will have to become part of my life now, it is practically tattooed into my flesh! Still, I’m prepared to live with it, I felt such a pro walking out of that hall with my arm suitably tagged.
I didn’t actually get round to drawing up a transition list but I did stay awake til 3.30am “visualising” and the result of this was pure exhaustion when my alarm went off at 5.30 but a hassle free transition - you takes your choices.
I snook off to the start of the swim in my tracky bottoms and t-shirt and it was here that life started getting a bit more comfortable for me. Everyone in the 59 min estimate zone was terrified. There were even tales of people vomiting. Nothing like a bit of terror to make people chatty and nothing like other peoples fear and paralysis to make me feel cool, calm and collected!
The swim went like a dream, never mind 59 mins - when I popped out of the other end my declared time was 7 mins and something. Woohoo! Great start and now on to the bit I was looking forward to.
It was raining, but as an all weather commuter I think this acts in my favour. I’m also a seriously competitive biker! I had a blast but in the end I had a bit of a too and fro with a woman who finally got the better of me. You can’t draft in triathlon so you either have to overtake or drop right back, a shame as I think we were well matched for a bit of mutual support. I finished in just under 50 mins, I think. The approximate times are due to my complete incompetence with todays gadget of choice, the polar RS800SD. I’m hoping that the 220 guys are going to release official times soon so that I can actually see how I did against the pack.
The run was slow and seriously slippy but at least it was flat and so didn’t cause my knee any bother. I found it difficult to get in my stride, my hamstrings were really tense after the bike slog. I’m used to running after riding but maybe the intensity and distance made all the difference, it all felt quite peculiar. There was a great atmosphere on the run, the double loop meant you passed the same people at least twice and there was plenty of positive banter flowing. The marshalls were great too.
My time for the run was around 35 mins so now I just need to find out the overall time to get an idea of how efficient the transitions were.
I finished before the worst of the weather hit but those starting after me had a terrible time of it. Rodeogirl set sail through an absolute torrent that didn’t let up til it was all over. Didn’t seem to dampen anyone’s spirit though and it made those hot showers at the end so much more delightful.
Just need to book myself into the next one now!
Popularity: 34% [?]
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Tags: commute, knee, polar, RS800SD, t-shirt, Triathlon
April 14, 2007 at 10:35 pm · Filed under Cycling, Event, Off road, Running
Another successful run today and a whole new pb! I don’t know where they are all coming from but it certainly helps when I’ve got someone to chase or even better when I have someone hot on my heels - I run and squeal like a girl when I get chased.
I was battling it out with one of those pesky run/walkers. I think it was her first time at the Bushy Park Time Trial so she was foxed by the deceptive finish straight. She overtook me at the bend going at a fair old pelt but I nodded sagely to myself - not a chance she’d be able to complete without another walking episode. Sure enough, the finishing km took the better of her and she slowed right up, I sauntered past her and with about 500 m to go I felt I could start my final sprint.
If you check out the heart rate curve above you can see the point at which my pace and heart rate soared in the middle of the final lap. You can also see that I maintained it only for about 150 m before realising that even as a seasoned BPTT’er I also had been foiled by the dreaded k. My pace dropped right back down to my usual shuffle and the pesky run/walker grabbed her chance. She passed me easily but seemed to have lost some of her earlier sprint prowess, my killer instinct snapped and I delved deep for a previously unknown speed and took her on the line.
Now for my time, the watch records an amazing time of 34:04 for the 5km route which matches the time called out by the timer on the finish line BUT the darn official time is recorded as 34:21. It’s still a pb but just not quite as good a pb. It looks like the positions were muddled a bit at the back as my time was swiped by the person two positions ahead. Never mind, it just means I should have room for another pb soon.
**UPDATE** the great guys at BPTT have just contacted to let me know of the position error so my official time is being bumped back up to 34:04 Yay!!!
Kieran has posted his heart rate plot for todays BPTT, also recorded on the RS800SD, he’s taken the time to explain all the features displayed on the polar protrainer chart. It’s interesting to see how my back of the pack performance compares to his 20 min performance. One thing we have in common is a max HR which far exceeds our age predicted max and which also exceed that recorded in maximal testing environments - just shows how gruelling this event can be! As expected Kieran runs with a cadence slightly faster than mine and a stride length at least 50% greater than mine. Mmmmm….. now what is one supposed to do with all this amazing info?
Straight after the run I met up with Jason for another blast around Richmond Park on the mountain bikes. I’m sitting at home now absolutely shot to bits. Jae is considerably faster than me at the best of times but he was out on his swanky new bike with waver thin tyres (waver thin by mtb standards) and it nearly killed me trying to keep up with him. It was fun skidding around the dust and trying to avoid trees that kept jumping out in front of me.
There are some pretty monstrous hills in RP and I kind of expect to be overtaken by runners as I bob up them in my granny gear but today there was some superman trail runner on the track and he actually overtook me on the up hills and down hills! He was flippin amazing in a totally irritating fashion.
Here’s a snap of Jae and myself in the park, if you look carefully you can probably see superman passing us again on his second lap. 
Popularity: 31% [?]
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Tags: BPTT, polar, RS800SD
March 24, 2007 at 4:08 pm · Filed under Equipment, Gadgets
I’m feeling pretty guilty and a bit slovenly.
I skipped BPTT today so that I could wait for the postman to bring me my new toy. When it arrived I took it back to bed with me so I could check out its functions, but I didn’t mean for anyone to feel rejected! I hinted at my new love affair in the gadgets page, but I thought we’d all be able to get along fine and just co-habit. You can’t always have your cake and eat it though - someone always gets hurt.
I planned on pitting the two against each other on my familiar 3.5km river track, a sort of duel for my affections. The Polar took pride of place on my left wrist and the Garmin was shifted across to my right but it wasn’t to be. The Garmin just sort of sputtered and powered down. I tried the cardiac restart but no use, it opened its eyes once or twice but gave up when it saw the Polar was still around. I tried reinstalling the latest bio-rhthym software version 2.6 but it was too late. The Forerunner 305 appears to have just given up on me.
So it was just me, the Polar RS800SD and the river. First impressions were not good. The speed and distance readings were half what I knew they jolly well ought to be. I looked to see if I had some irritating credit card man dragging by my ankle but there was no such excuse for going so slow. Decided I would have to calibrate the speed sensor but when I got home and investigated it seems the previous owner had already done it and set the calibration to 0.5. Why would you do that, what sort of crazy running style would require you to make such a drastic step. I wonder if anyone has ever tried one of these watches on their dog, perhaps having extra feet would make the difference.
Can’t wow you with any amazing stats yet because running at 4km/h is just not very amazing and also because I need the optional IR port to connect to my pc. I thought I’d be able to use the sonic link function with my microphone but apparently this model doesn’t use it.
I haven’t given up on the Garmin of course, the support centre have already got back to me about the automatic powering down of the unit and are suggesting that I will need to return it to base. Sounds like a fault with the internal battery. Either that or a broken heart.
Popularity: 35% [?]
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Tags: BPTT, Forerunner, Garmin, polar, RS800SD
March 18, 2007 at 10:15 am · Filed under Uncategorized
I’m a self confessed gadget freak and another close shave with ebay and a ridiculously expensive but absolutely essential running watch has triggered the creation of this page - my homage to sports gadgets, gear and utilities that you can almost not afford to live without.
Asics Gel Kayano 14
This is the latest incarnation of my favourite running shoe. The Asics Gel Kayano 14 is the high end offering in the asics stability range, and as such is designed for the mild overpronator. Like its predecessor the Kayano 13, it is one of the few shoes recommended for the heavier runner, which is perhaps why I am so attracted to it.
I wasn’t expecting a huge improvement between the Kayano 14 and the Kayano 13 but I have to say the new version is definitely more comfortable. I’ve had these two models under the spot light trying to find an explanation for the differences in the ride. There is an increased amount of gel around the rear foot and I’m pretty sure the foam at the heel has increased in thickness too. Apparently the foam is a new springier version and there is a new heel collar. Although I can’t tell the latter points by looking at the shoe I do get the sense that my foot is being held at the heel. It’s an odd sensation really, rather as though my foot is being guided onto the ground as I run. It makes me feel quite stable and sure footed and I found myself ducking and diving a bit on my first run with them.
Runnersworld tagged these as the “best update” in their spring shoe buyers guide and I have to agree. I got mine from Distance.co.uk who are offering the best deal I’ve found so far - the cheapeast price, free delivery and super prompt dispatch.
Nokia N95
Here’s my review of the all new, potential running wonder gadget, the Nokia N95.
This phone has a lot of similarities to the much hailed iPhone, in that it’s a do-all wonder phone. Differences are that the N95 is available now, does more but of course isn’t quite as pretty or desirable.
I got it cos I love Swiss army knife electronic gadgets and I sold it to myself on the basis that I would now be able to run with a lot less stuff in my pocket. This one phone replaces my old phone, an iPod, a 5MP compact camera and a GPS unit. Admittedly I never run with a compact camera, preferring to settle for the rather spiffing model included with my old super slim an’ sexy Samsung D900.
So this now means I am running around with a considerably larger brick in my running shorts. I still haven’t weaned myself off the separate iPod either so I am going to have to work hard to prove the running wonder gadget claim. So far it just pulls my shorts around my ankles as I try to run.
Great features of the phone are its camera - a 5MP number with a load of different settings and in phone editing options. You can crop photos and then immediately upload them to flickr which is quite useful. I’ve never seen a phone camera with as many configurable settings. Quality is good too.
The video is of extraordinarily high quality but I seem incapable of uploading this to youtube without spending 2 days converting and then shredding with windows movie maker. The TdF movie I placed on the blog shows no resemblance to the version you see on the N95. I am clearly inept.
The best bit is the mapping feature. It has a built in GPS which will home in on your current location in a Google Earth style. You can either download the local maps to your memory card in advance or it will download the area as and when required. I’ve downloaded all the Prague maps so that I can find my hotel without recourse to a street map. Fingers crossed this works or me and my phone will become quite unpopular, quite soon.
The media player is again very good but I haven’t yet sussed out a very efficient way of loading my tracks onto the phone. I really need it to link with iTunes so I don’t have to do any faffing with new libraries and playlists and stuff but at the moment I am restricted to the application shipped in the box. I may come back to this when I’ve sussed out my options.
One weird thing with the phone is that shutting the slider doesn’t end a call. That has got me into trouble a few times when I have made comments about the call while still connected. There is a dble slider mechanism which acts to switch the layout between portrait and landscape and I imagine this is way it doesn’t close connections.
Its a doddle to connect up to the internet, using either my service provider network or any unsecured wireless LAN. This is a great thing because now I can access facebook from work and generally bypass their outrageous 15min internet restriction. An amazing number of sites work very well on the small screen.
I also wanted to get rid of my pda when I got the phone so I am now relying quite heavily on the calendar function. This is by no means as good as my dell axim version, as it is not easy to see what is lined up for a future week without looking at individual days. You can sync the calendar directly with google calendar or any iCal calendar by using goosync so I am currently trying to live my life out online. Hopefully I won’t miss anything too important in the teething stages.
It has a standard array of Office applications but unfortunately these are only viewers for reading email attachments. I think you can fork out for editable versions of these packages but that’s just too disappointing.
So in summary, it is not really your common or garden go-faster type of running gadget, more a gentle sauntering along, holding the waist band of you shorts sort of running gadget. It will encourage you to stop regularly to take amazing snaps of cows, edit them on the fly and then publish on-the-move, blog posts direct from flickr. You may also need to stop from time to time to confirm your location on the gps, search for the nearest pub and alter the route accordingly.
*UPDATE* I’ve now moved on to the Nokia N82, check out my first impressions and a comparison of the two phones here.
Garmin Forerunner 405
The latest version of the amazing Forerunner series. The GPS running watch has now been packaged as an everyday watch and is now smaller than a brick. It has a swanky touch sensitive bezel and all new graphical features but it’s still no good for swimming.
Check out my review here.
Garmin Forerunner 305
This is a dream machine, its like one of those tamagotchi pets that you have to look after. My tamagotchi forerunner requires exercise and it’s nutrients come in the form of data - it physically pushes me out of the door with my trainers and forces me to find new routes to entertain it. I haven’t started stroking it yet but its a close call.
The 05-series looks a little more attractive than its predecessor (01-series) but its still a shed of a computer to put on your wrist, its never going to become your everyday watch. The 305 also has added heart rate functionality unlike the 205 model.
The forerunner is first and foremost a gps unit so this means maps, lots of em, you’ll find this blog littered with images of my routes. If you do the same route day in and day out you are rewarded with the same image - here lies the motivator to get out and run new routes and further distances and so on.
It’s been designed with runners in mind so it provides the typical data fields such as pace, distance, time etc but you can also set the exercise mode to bike or other so then you can switch speed for pace if thats more appropriate. Back with running, I have mine set to beep at each km to tell me what my average pace has been which is really useful for hassle free pacing in a race. If you really want to be sure of hitting your target you can set up a virtual racing partner and chase a dot around the screen - just be aware of lampposts, rivers and other obstacles.
The jewel in the forerunner’s crown is SportTracks an independant and free software utility that just rocks! More on that down the page.
Polar RS800SD
I’m a sinner! Despite having proclaimed a serious commitment to the forerunner I appear to be shifting my affections towards another. So far I have been able to resist - it is after all, shockingly expensive - but ultimately resistance is futile, so I will attempt to rationalise my decision to have two all singing, all dancing running machines.
This watch would be the absolute pinnacle of runners watches, if only it had gps functionality.
Polar have rightly chosen to stick with their speed sensor footpod to determine running distances and speed. I’ve mentioned before in my comparison of the Polar RS200SD and the Garmin Forerunner 305, that the polar model actually provides more useful information when you are out on the run as its pace reading is stable and reliable. GPS on the other hand tends to jump around a bit as the signal strength wavers, even on apparently clear days I have to alter my route a little in sporttracks as it keeps suggesting that I was running along the riverside path and alternately jumping from path to the middle of the river and back again.
The downside of the speed sensor model is that it doesn’t enable you to plot glorious little route maps of where you’ve been and also the foot pod isn’t a great way of telling how fast you are travelling on a bike or skis for example. Now if it had a little gps add-on, it would be made! Well what do you know? Polar have announced that a little GPS add-on will shortly be available for the RS800 so all my dreams are about to come true.
One of the other super useful features present on the RS800SD is that it measures cadence and stride length, I could have hours of fun tripping myself up as I try to both reduce my stride length and increase my cadence.
Oh and its waterproof, so if I ever did jump into the middle of the Thames or move to the tri-side I could still collect data.
Right, I’m sold, I’m just off to Ebay again……
SportTracks
If you’ve got a gps unit then you need SportTracks, don’t worry, this one is free so you definately can afford it. Even it you don’t have a gps I reckon its still worthwhile having as your dedicated training log - it just won’t look so pretty without the route maps.
This screen shot just shows the basic activity screen but there is stacks more hidden away - weekly, monthly and yearly reports; splits; athlete stats including weight and injury/illness status. Again the blog is littered with examples.
Asics Barrios Backpack
Not terribly geeky but I’m chuffed with it all the same.
I use it for commuting, where I can get it to hold the bare essentials very snugly and I’ve had no chaffing injuries despite running about 75 km with it (not in one go).
It has a peculiar bottle holder that I haven’t fathomed out how to use and the side mesh pockets are too tight to fit in anything that I’ve tried to shove in there but they would take gels etc.
It has a stowable holder for your cycle helmet and I’ve tried running the Bushy Park Time Trial while wearing the backpack laden with cycling shoes and helmet - didn’t lose anything. Its quite comfortable for cycling too but if was going on a long trip I may need to start looking around for a bigger sac.
*UPDATE* I have now found the larger sack I needed for fully loaded running commutes. After trying both the Inov8 Race Pro 18 and the Salomon Raid Revo 20, I have plumped for the Salomon model. Extremely comfortable, if perhaps a bit sweaty on the back, and holds everything I need.
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Tags: asics, backpack, bushy park, commute, Forerunner, Forerunner 305, Forerunner 405, Garmin, GPS, illness, injury, n82, n95, nokia, polar, RS800SD, runnersworld, salomon_raid_revo, Sporttracks, Swimming, thames
August 2, 2006 at 6:08 pm · Filed under Gadgets, Running, Technique
I was reading the other night that the most efficient running style is associated with exactly 180 strides per minute. Apparently, almost all athletes run at this cadence regardless of distance and therefore speed. The faster runners just take longer strides.
Anyway, I thought I better check it out. So on this mornings run I discovered I take 158 strides per minute. So it looks like I’m not an athlete. Darn am I surprised.
So now what to do about it? It is suggested that most runners would benefit by taking slightly shorter steps and increasing cadence but if I take shorter steps I’ll be running backwards. Also, efficiency is not all its cracked up to be. Efficient runners use less calories, which is pants! Inefficiency rules - as do cream cakes.
**UPDATE 14/01/07**
Thought I ought to provide a link to a more informed opinion on running cadence. The endurance coach
records cadence as the number of times 1 foot hits the ground in a minute ie. half the figure I quoted above, and on his site he details a few training exercises to help increase your cadence. Must admit that non of them involve listening to music with the target bpm.
**SECOND UPDATE 12/02/07**
I have a new gadget in my sights (Polar RS800SD - but more of this later) and it has yet again triggered an interest in the running cadence issue. It’s obviously my cycling roots that encourage this obsessive trait with cadence. The RS800SD monitors and displays both stride length and cadence so that you can schedule training sessions to focus solely on this issue. As they say at polar, there are two ways to run faster: moving your legs at a higher cadence or taking longer steps.
Here is a link to the polar article on cadence and running efficiency, where they make a few suggestions for increasing pace:
“A good way of improving stride length is to undertake specific strength work, like running hills, running in soft sand, or running up steps. A six-week training period including strength work should result in noticeable improvements in stride length, and if combined with some faster leg speed work (such as short strides at best 5km pace), noticeable improvements should be seen in overall speed, as well.”
So it looks like I need to ramp up the treadmill as well introducing fartlek.
Popularity: 31% [?]
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Tags: polar, RS800SD
