70.3 Poznan – Qualifying for 2024 World Champs

It’s been a while since I have posted and like everyone work and life catches up with free time. However, after a nudge from a colleague who used a review to help prep for an event I realised there are some benefits in the written word as many move to video based reviews.

I am going to upload all the events done on the blog and times and try to get a brief review on each but today will talk about my latest even with was 70.3 Poznan.

Cutting down the distance!

My goal since getting into triathlon was 2 fold – sub 9 hour Ironman and /or making Kona by right (so not roll down but top 3 in AG race). I will upload about my last attempt at this at IM California 2022. To note the big issue in getting fast for the FULL Ironman means being able to find a big block to put away 150-200mile bike weeks for at least a month. For me with my currently personal and business commitments I simply don’t have that time. However, I do have the time to build the endurance needed for 70.3.

As such a focus for 2023 was to get in 70.3 shape and qualify for the worlds in 2024.

Running into 2023

After a few easy weeks post IM California (see blog on Cali + Covid) I wanted to start doing something so running was what I always enjoyed and to get my head back in the Endurance game some early season half marathon focus seemed to be a good direction. I signed up for a few races the ‘Brass Monkey’ in Yorkshire and my now local Cambridgeshire half.

I am and have been (as you will see when I update the last few comps) working with coach Mark Pearce from Intelligent Triathlon training and we have built a great relationship over the past few years. As an oldie it takes time to lear how best to work with a coach and importantly for them to understand how your body reacts with the time available and mindset. We put a lot of eggs into the Cali basket so this reset was really a toe in the water to see if I could get my head back into anything competitive.

Skip forwards a few months and I picked up in part sciatic pain and also piriformis syndrome (PS) which creates some issue with being able to push off in my case the left leg. The PS creates a numb feeling when it comes on and pretty much nothing you can do. But it was manageable and training went great. However, during both halfs it kicked off and I struggles to get down to 80mins, when on much less run specific training I was into the 1.17 halfs at Cambridgeshire just a year later. Despite no pay off we would push on with the some early season goals of the Graffman Middle distance triathlon and then the Outlaw holman.

Early season racing

The Grafman middle distance triathlon in June was the 1st foot back in the water and the results were not to bad despite a flat tyre and loosing 8-10mins on the bike. I ended up with a 4.37 but of that was a 30min:39sec swim, 2hr:33min bike and 1hr:28min run. Suggesting without the flat it would have been a pretty good race. Next up was Outlaw holkham which this year was national chaps. In 2022 I was 3rd in my AG so knew the course so was hoping for a OK race. The result was a 4:33:22 (32min swim, 2:25bike, 1.31run). Not a great day with 7th in AG but I would say a day with no drama but also no fireworks. Just felt a bit flat but it was another in the bank and a good block of training so time to step it up for next race 70.3 Poznan.

Poland here we come!

Although I have done 9 Ironman and many marathons and a lot of half marathons I have done in the scheme of things very few 70.3s outside of those in the UK. They have really just been used as training for IM full with the exception being 2 events in Samorin (Challenge Champs), 70.3 Swiz, and a half Challenge Salou. So I was looking forwards to the race and was in good shape in fact the lights I had been (68/69kg) and was injury free with even the back and the glute issues going into hiding.

We had a great build going into the race but on the week going out I had picked up some bug and had spent a few days with gut and poop issue. However, 3 days before we went out it had got out my system so really just needed to re-feed.

TRAVEL MADNESS

We where flying out of the UK the day before registration and we had a 3hr flight delay the result was we had no pre-paid car to pick up when we arrived as the rental office had closed. So we had to find a cab and we were lucky and ended up with a great driver. We had a great hotel (Saint Martin Residence by Y3 Hotels) that was pretty close to the centre but also just a walk away from registration. Despite not getting to the hotel until after 1pm and a mega day of travel we had arrived, and as we all want the bike was undamaged but would need to put it together in after registration and some work (Even this like many races are tagged onto what are business trips covering food law and regulations).

After registration at the expo centre in Poznan (the same place race finishes) we put the bike together then headed out to bike racking. In hindsight I wish I had put the run bag in straight after registration as after dropping the bike which was totally different place (some 30mins drive) we had then to come back to drop the run bag.

So after you arrive at the checkin just on the outskirts (yes you need a hire car in my view and makes race morning also much less stressful) there is a massive transition. With the exception of IM Mallorca this maybe the longest transition I have seen and all uphill when you get out of the swim (see pics above – That shows about a 3rd of the transition distance)

RACE DAY

Race morning was all good as start was about 9ish and we had already considered the route the day before. In essence you cannot pack in the same car park on the day of the event, which is some sort of outdoor hotel place. However, if you stop just a few hundred meters from the race start entrance you can park up on the side of the road. It’s pretty busy but enough spaces provided you get there say 30mins before your bike access closes.

At the venue there are facilities for coffee, good space for warm-up and toilets. There was also an 5i50 (1.5k swim, 40k bike, 10k run) event that set off before the 70.3 so gave a good view of swim route. Suggest bringing something to sit on and a some drinks etc as you’re sitting around with not many seats before race start. If it was a rainy day would have been a tough start so consider something warm and umbrella etc if its forecast rain (for us weather was perfect).

So I had racked and was ready. I had some gut problems again so had taken on little food on race morning but was here in Poznan so decided to roll the dice hoping gut issues that had been with me the week or so running into the race would go.

SWIM START

The swim was supposed to be by AG and self selected but it ended up being a free for all with groups in 6-8 getting released into the water. This was my 1st mistake of the day and I wish I had got into the start pen a good 5-10mins earlier but hey maybe they told everyone this in the race briefing which I did not attend due to the hectic pre-race drama.

Into the water and we were off. Felt pretty good and was hoping for a 30min swim but as always I never know how it’s going to be despite pool times saying I should be swimming 27mins easy. However, after my 30min swim at Grafman half a few months earlier I thought it would be a good one. Lots of bodies to pass due to late getting in the water but was pretty easy to sight and felt good all throughout the swim.

Out of the water was another 32min swim which I guess is just what it is but was ok with it as was no great swim but also no disaster. Off to the mega transition to grab the bike. I grabbed the bike and off out of transition. A tip here is don’t try to jump on the bike until you get past and just around the corner of the bike exit inflatable. Many tried on the bank up or on as soon at the inflatable and they were all over the place. Just after the inflatable was a mini downhill so you could get on the bike freewheel down and slip the feet into the shoes when ready.

Swim split: 32min (7th AG)

BIKE START

I was back from the main guys because of the dumb late start to the swim so had to work hard for 1st 15-20mins to get towards any riders close to exceeding 40kph on the bike. However, the roads were pretty good and by 20-30mins in much of the riding was solo and there was a good presence of draft busting motos. So where any mini-packs had appeared the moto did a great job of stopping the cheating draft packs.

By 40mins in I was settled and the gut issues had gone so finally managed to get a gel into me and some fluids. Watching the speed and 225/230w was keeping me above 40kph and was below 240w I was aiming for for the race so decided to hold at this and only push if below 40kph with the aim of saving a little more for the run knowing my feeling pre and early race was not optimal.

The rest of the bike was uneventful and I was feeling strong towards the end. I had for note made some changes before this race to bike set-up which included altered cockpit and also a bottle down the front of the tri-suit. I will say take care with the bottle. If the bottle is to large or you push to close to the front of the suit its worse aerodynamically from what I found in testing. I believe if it pulls open the front of the trisuit it turns it into a parachute. All in all the changes gave about 10-12w which is a big saving in what you need to put out to maintain the same speed.

Bike split: 2hr 12min (3rd AG)

All about the run!

As they say bike for show and run for dough..Well coming into T2 I could not find the bike must have burnt at least 90s here. I asked officials but zero help so in the end I just stuck it on a rail and then they decided to help by telling me not there. Eventually, I found it but was fuming at myself for such a school boy error. I had looked at where the bike was and even take a photo when I put in but just had a complete blank when I entered T2. I guess these things happen.

So out I shot fuming at wasted time. However, my run legs had shown up and I quickly settled into pace and after 1st lap the wife told me I was in 4th so I was motivated to keep after it. By the last of the 3 laps I was either 1st or 2nd according to the wife but you never know as people could still to be come in. I tried to push over last lap but felt some cramping kick in so had to hold back as I knew I was under fulled and hydrated and that was a recipe for a walk which can loose you time very quickly. I made it over the line in what looked like 4hrs 20mins a time a thought could win me or at least get me on the podium for AG.

Run Split: 1hr 26min (2nd AG)

QUALIFIED – 70.3 WORLDS

Come the end I walked away with a 4hr 20min overall race. I wasted a good few mins with mistakes and a slow swim so a 4.15 looks like what would be best outcome on a great day so its a nice starting position to come from.

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The final result was 2nd overall in my AG no doubt loosing the win with a sloppy transition but I was pretty happy as given the race numbers in my and others groups I was likely top 3 in the AG would be offered a place at the worlds.

We had to come back on the evening to see if we had a spot and like all world chaps you had to be ready to pay. I managed to got the 1st spot on offer for my AG as the guy who had won was a vet of the 70.3 racing and turned down his spot.

It was a great experience and just again gives some great lessons in a sport that you keep learning from (Get in front of swim, ensure you know transitions, fuel, fuel, fuel, and finally don’t try to out pace best training efforts).

This which I think maybe one of the very 1st options for qualifying was really useful as it allows then for a really open next 12 months to plan training, comps and also accommodation. I have a lot of business clients in NZ/AUS and been holding off going for some years so this will make for a great work an holiday trip and most of all to visit my sister who is based in NZ after many years.

What’s next?

Next up is a solid block of winter training with a bike specific focus and try not to put on too many lbs. I normally book in a few very early year half marathons to keep some focus but I need to get some scans done to see what’s going on with my back and glute as its still not 100% and will need to be to break the podium over in NZ. So thanks for taking the time of reading and I hope the blog provides some insight for those of you doing Poznan as it really was a great event especially if you don’t want another draft feast that much of IM events have now become. Have a great xmas and hope to see you on course in 2024

Barcelona Marathon 2017 – 1st race of the Season

It was looking like it was going to be a cool day, which in my book is a good day.

 

I had ran the Barcelona marathon a few times before, with the last being in 2014 so knew it can always be a challenging event due to the heat. However, it’s the luck of the draw on how hot the event could be. It was looking like it was going to be a cool day, which in my book is a good day.

Pre-Race

We stayed about 1.5km away from the race start (Hotel Universal Barcelona), which is a great position as it means race morning you get a sleep in – if you can sleep. It also means if you have a bad race not to far to hobble into bed!

I set the alarm for a 6.30am race morning wake up to get in some carbs and giving me to get ready, walk up to race start and warm-up. I also always get my kit fully ready the night before (see Fig.1) as this allows me to not have to worry about anything on the morning other than getting food in and getting to start line fully warmed up.

kit out

Figure 1. Everything I need for race day.

I had a few issues over the months pre-race such as a calf strain, which kept me out for a week and another chest infection (antibiotics again). However, come race day I was injury and sickness free. My only concern was the lack of distance runs (30-33km) at race pace but given I am training for triathlon and there is only so much running you can do without destroying your bike and swim session.

Pre-race warm up done… I felt great and ready to attack the course (See Fig.2). I made no new changes to the pre-race diet and looked to take on 60-70g/Hr carbs, a gram Sodium and 100-150mg caffeine (I take also 3-4mg/kg 45-60mins pre-race). Simple but works for me.

pre-reace wam up

Figure 2. Ready to attack post warm up.

The Race

After getting a little panic on because I could not initially find the race entrance to the section containing the sub-3 runners, I eventually managed to get into position.

I had done a few fitness (form) tests a 2 weeks out and after a chat with the coach Garry (SportsTest.co.uk) the target range was 2.45 – 2.52. I decided pre-race to take the risk and go out hard over the 1st 20k and try to hold on. This was always going to be a do or die effort but its early season and not much to loose.

The course profile is in general undulating but as Figure 2 shows the first half has some gnarly little climbs with a few lasting 1-1.5km. But given much of the rest of the course (other than last 2km) are a lot flatter and the early morning (its 8.30am race start) temp is cooler I wanted to work a little harder early on.

TP analysis

Figure 3. Training Peaks view of HR pace and cadence over the marathon.

 

I managed to position myself at the race start about 12 deep away from the 2hr 45min pace runner. There was a lot of bunching over the 1ST km resulting in a fare few acceleration and decelerations to keep the pace maker in site. If I was to run again I would have made it into the start pen maybe 10mins (rather than 5) pre-start so I could get a lot closer to the front of the race – would have made the race start a lot less stressful.

My heart rate (post race analysis) was no doubt to high and for most of the 1st half of the race it was above 160bpm. I should not of let it get above 158bpm (my max for marathon) but I was laying it all out to try to get a 2.45. By the half marathon point I was at 1hr 23mins, so pretty good and felt quite strong feeling like I would be able to lift it a little or at least maintain in the second half. However, 1.45-55mins in I started to feel the pace and come 30k (I hit 30k in 2hrs ‘2.48 marathon pace’) in I knew I would have to start to ease off if I wanted to make it to the end with a respectable if not a PB. So I pulled back on the pace to get hr down to 157bpm, but was unsure how much damage had been done or what shape I would be in come the end. Whatever was to happen I had to keep on top of the nutrition (fluids, gels, sodium) and keep the cadence going.

during race

Figure 4. Hitting 30k into the race.

I tried to maintain my pace the best I could and like us all there comes a point in the marathon where the mental games kick in. Thoughts like ‘I could just walk now,’ ‘I am not going to break 2.45 why not take it easy,’ – All of these you just have to try to push to the back of your mind and convince yourself its good training, its early season, it’s a c-race but I want to finish strong.

By the time the up-hill drag of the last 2k came I was already hanging on but not 100% dying. The clock was ticking but I was reduced to a little over 5.05min/km pace and was happy to see the finish line in sight.

Finish

Figure 5. The finish line – Just a few 100m!

I crossed the line and finished in 2hr 55min 47s. Not my best marathon but for early season and focus on Ironman and knowing the risk of a too hard effort at the start of the race I was ok with the time. Out of the 16,346 runners I placed 317th, with an average pace of 4.10min/km (6.40is min/mile). That gets me in the top 2% of all runners.

medal and number

Figure 6. The spoils of war another medal and used race number.

 

POST-Race

I believe post race nutrition and recovery are very important and its something many almost forget about post-race other than having a shower, a slice of pizza and a beer. That’s great, but for me I want to be back to Ironman training ASAP. That means correct nutrition (quality protein and carbs post race, hydration 1.5lts/kg of bodyweight loss), ice bath, Stretching and compression tights. Of course on top of that a beer and pizza 😉

The next morning after a great nights sleep and a 20min recovery spin on the hotel stationary bike we (wife and I) went to a great place called “Brunch & Cake” near the seafront in Barcelona. They do some fantastic meals and I picked up some protein porridge + treats for breakfast (See Figure 7).

post race Brunch & Cake

Figure 6. Brunch & Cake…yum yum!

I would recommend this place to anyone if they are in Barcelona and looking for a great healthy lunch or early breakfast. Another recovery meal in the bag and the path to recovery has started.

Here is to a great 2017!

Stryd® – Running with power!

There is great potential for power as a running metric but a number of issues to consider before applying it in everyday training.

 

Price: $199 (circa £159.90)

Purpose: Power monitor for running

Website: www.stryd.com [Stry Gen II ‘FOOT POD’]

Summary –      Pros:    Accurate, repeatable, syncs with training peaks /    Cons:  Lack of ability to select specific metrics in IQ stryd watch app / No effective integration of run-power into WKO4

The use of power as a metric for measuring the impact of training and as a tool for optimising performance has revolutionised cycling. However, beyond real time GPS little has changed beyond measuring heart rate from the late 70s and early 80s. This may just have changed with the introduction of power measurement for runners. One version of power meters for running making the headlines has been ‘Stryd®’. I have being playing about with the Stryd over the past few weeks and thought I would share a few findings thus far.

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Figure 1. Photos of the Stryd. Super small & light-weight!

 

Benefits of power for running

Many of you will already be using power for cycling but the application to running has some significant differences –  for example in cycling the more power you put through the pedals the faster you go. However, in running you could theoretically have increases in power but no increase in speed, but why? The simple reason is you’re locked into a certain position on a bike and the measurement of power simply represents what goes into the power meter via the pedals. This is very different during running as we use power ideally fwd motion, but as you know when we run we move up and down and side to side. All of this non forward movement could result in a loss of forward propulsion from our power production. The take-home not all power results in fwd movement.

Therefore, the Stryd could be a great tool in  assessing the point at which power peaks in faster running and at what point any additional power does not further increase speed.

 

This type of data can provide guidance in technique development by helping modify our form so that any wasted power (excessive up and down and side to side) can be corrected to result in better fwds movement.

So from a personal point of view I have used cadence on Garmin’s to be more economical in my running. However,  I did not know how to ‘effectively’ apply form changes to impact other metrics such as ground contact time (GCT), vertical oscillation (VO), stride length (SL), vertical ratio (VR) that then show up as faster running or faster running for less effort (thats the goal right!).

Sometime to much information can be damaging if you cannot find a practical home for it. I am all about practical application rather than just measuring something because we can. To that end lets have a look at the Stryd and how we can use it at a practical level.

 

How Stryd Works?

In essence the Stryd works using 3-dimensional accelerometer and some clever algorithms to estimate power production. According to the Stryd team the product and its data has then been then validated against force plate embedded treadmill in a lab (gold standard of directly measuring force/power).

As such Stryd can measure force production in 3 dimensions (up and down, sided to side and forwards and backwards). This is at a theoretical level is superb as with the right software to extract the data you could not only look at the metrics we see currently on the likes of Garmin 920xt but also some other metrics such as ‘breaking’ during running (something you get if you’re a heal toe runner). Therefore, the Stryd could be an affordable micro-biomechanics lab that could be used not only to measure power (next section) but also to monitor and manipulate in real time, running economy and form (#Free Speed).

 

Power measurement and running

I have to say this blog has been a bit delayed because I have had in my possession the Stryd for a few months. However, I wanted to have a play about with the stryd in multiple conditions and paces (Intervals vs long runs etc etc) to see what it can and cannot do. Being from a wet and windy part of the UK this has made for a challenge when it comes to finding a dry and non-windy day.

There are a few metrics that are a must have for me when running – pace, heart rate, distance and time. As a new bonus power is now a possible ‘new’ metric to add to that list.

 

The Stryd App

At present there are 2 apps available for Stryd when using watches such as Garmins 920xt or similar. These can be accessed by the IQ connect and include:

  • Stryd IQ (official app)
  • Stryd 10s power (non-official / unsupported app)

Then we have additional ways to see the data when using and for post analysis:

  • The stryd app for your phone (during running on a treadmill)
  • The stryd online power centre (post run data analysis)

I have had a play with all of these and the phone is nice if you want to see a big screen whilst in the gym, but on the road is not practical. So I will focus on those ‘other’ apps and the data given from the watch displays and via Stryd’s own website ‘the power centre’.

Before that I want to just give a quick overview of some metrics you can get from the Stryd outside of those typically available with a Garmin such as cadence, hr, vertical oscillation, ground contact time etc.

  • Power: The stryd records real-time (instantaneous power) however, there is a workaround app to give 10s average as discussed below.
  • Leg Spring Stiffness: Based on variance in ground contact times (typically less ground contact means running faster and to a point more economically). In general we see swimmers having very flexible ankle (not stiff) and as such transitioning from swimmer to runner is harder.
  • Form Power: This is the power to raise one’s centre of mass against gravity with each step and is independent of speed and gradient. The application of this is when your form (body position etc) is altered to decrease this number is associated with improved economy and reduced vertical oscillation.

 

My testing of the Stryd

To look at the way the Sytrd works I wanted to check out a few different types of sessions that are typical for most runner and triathlete training sessions. These are the long run (outside) and intervals (treadmill). These are a nice mix of sessions on different surfaces and should be able to highlight the pros and cons from using the Stryd and its related software.

Before we start using the Styd we need to find out our training zones. For me these are carried out during a lactate threshold test (see previous blog on BSx). From that test set training zones are based on Hr, Pace and Power.

 

The Power Centre: Analysis (Pro’s and Cons)

The 1st session was intervals (warm up, then 3 x 11Min reps at 3.45/3.45 min/km or 6.15min/mile if you like imperial). As you can see below (Figure 2) we get some nice square wave power level shapes (orange line) for each fo the 3 intervals. When doing bike intervals and using a power meter these shapes are very similar, and like using power on a bike we can see a lag in the heart rate (purple line) getting up to 160bpm (the goal pace for mid to upper Level 3 work).

pc 1

Figure 2: Stryd’s online power centre – Data analysis from Interval training on a treadmill.

 

The lag in Heart Rate for me was about 5-6 mins before hitting what would be level-3, therefore power allows us to instantly work in the right zone rather than consistently upping or lowering pace until you hit the right the heart rate. However, it could be said why not just set our training zones off pace as that’s a way to cut out the delay (lag) in heart rate rising to the hight level?

Well again we have external issues than can increase or decrease the physiological demand (effort) of maintaining a specific pace. Pace does not take into consideration the effort it might take to get up or down a hill or running into a head wind. What’s great is that (theoretically) using power would make issues as weather (wind) and terrain (hills) irrelevant to a large degree – resulting in consistently hitting the right training zone in every session.

pc 2

Figure 2: Stryd’s online power centre – Data analysis from easy long run!

 

The figure above shows some metrics from a very easy zone 2 run and from it you can see the blue line showing pace (min/km) and its nice and steady and tracks closely with orange line (power) below.

At present what I don’t like from using the Stryd is the variability. The power measurement (see the orange line above) is taken in real time. As such its readings of power jumps quite often (unlike the trace we get on a treadmill – see orange line on Figure x) as power can fluctuate from second to second. The result is constantly checking your watch to try and stay in the right power zone. This is not great and a distraction when it comes to pacing a workout on the road.

The solution to this would be to have the ability to see and average of power measurements over say 5-10 seconds as we can do with power as measured using a Garmin on our bikes or like average pace on a watch. The averaging effect would smooth the values (variability) you see on your watch, making running at a constant power more achievable and less stressful. I will discuss the possibility of a workaround for this in the ‘Watch App’ section below.

PC3

Figure 3: Stryd’s power centre – Lots of metrics available on the power centre for data freaks.

 

When you use the power centre there are a whole host of data fields that can be looked at (See Figure 3 above). But for my own view there are only a few that seem of interest at this time. ‘Form power’ (see the ‘Stryd app’ section above for what this metric means) and ‘cadence’ are the main 2 beyond power.

When you run (On a treadmill) is easier to keep a check on ‘form power’ during the session. My view is that keeping form power low is typically due to leg turnover (cadence) and also how you toe-off when running. It provides some pretty quick feedback and typically as form power drops you will also see the power to maintain a set speed falls (more efficient?).

What I cannot say is how this metric is useful across a range of abilities. For myself whilst I don’t have a very high VO2max, my running economy is very good as is my cadence. Therefore, I do not see a huge benefit for an economic runner. However, in others I see run cadence a major issue in them becoming more economic. Many can achieve high (>180) cadence figures when running at 5-10k pace but this drops of significantly as the distance increases and pace drops. I believe that truly economic runners with good form will hold a cadence of circa 180 almost irrespective of run pace (recovery vs. marathon).

As such I see some nice options from the metrics but outside of ‘form powder’ and ‘cadence’ I think they are just nice metrics to perhaps compare overtime (something you can do in the power centre i.e. compare metrics from one workout against the same workout a few weeks later).

 

 The watch app

The biggest downfall of the Stryd is the watch app. The primary App is available from the GARMIN connect store (Stryd IQ). The app allows you to download the data post run to the power centre and also to training peaks. the issue is that there is no ability to decide what metrics you can see on each data field. You simply have to accept the data fields the app allows you to see with power.

watch app

Figure 4: Watch metrics – well at least the useful ones!

 

You also cannot alter the sampling rate for power i.e. per 3, 10, 30 Seconds etc. As above this causes some issues. There is a workaround for those wanting average power and that’s in the form of an app from the Garmin Connect IQ store called ‘Avg Power 10s’. This is the metric I now use on my runs but unfortunately it does not record the power data from that session – so although you can see the data field during the run (average 10s power) and your other chosen metrics such as heart rate and pace etc its not downloadable. It’s also not supported by Stryd.

https://apps.garmin.com/en-IE/apps/ae28e863-89d6-408c-b4a6-94a1683aec7e;jsessionid=A8BF8154DDBF09E083FF08EEB10F970A

 

Is it fit for purpose: Future proofing?

There is great potential for using power for run training and racing but there are still some significant issues to be resolved. I live in the north of the UK and we can get some real windy days and the effort to run in side winds are not fully transferred into the Stryds power measurements in my experience. As such to measure physiological effort in such conditions you need to fall back to heart rate.

However, in days where wind is below 10mph the Styrd is spot on in its accuracy and reproducibility. You can set you training zones using the stryd but take care on what surface. You will get different readings depending on the surface you run on. In my own testing the harder the surface the higher the power recorded. From one treadmill to another despite the same gradient and speed there is circa a 10w difference. Therefore, you will need to build in this when considering your training zones and perhaps power to use if for a race on the road vs. off-road / x-county.

The app needs a major makeover – its very ridged and at this time its not very intuitive in setting it up. What you want is the ability to connect to Stryd as you would a heart rate monitor and for your Garmin to know that and then you have in the field data options all the potential metrics available. Metrics such as those in the power centre plus and ability to look at average power for laps, 5, 10, 30 seconds etc. This will no doubt require more co-operation between Stryd and Garmin and other watch makers.

 

Downloading Data

The final issues relate to training peaks. The only data that gets downloaded is power but no ‘form power’ or ‘LSS’ or similar metrics seen in the Stryd power centre. The other major issue for me personally is the data that shows up as power on training peaks does not sync with WKO4. As such when you want to do some in-depth analysis your cannot use power i.e. the whole point of using the Stryd.

There is also I am sure some other great metrics that you could get from the Stryd but just not accessible ‘yet’. Because it measures 3d power with the right software we could get values related to heal striking (breaking). This would be a valuable metric for helping alter run form and from what I hear from Stryd its something possible for the future.

I know from following the Stryd forums and asking staff about the issues of setting up the app etc that they are trying to resolve these early adopter issues. Similarly, the WKO4 team are working on an update for Stryd but as of yet not timelines have been released.