This week we've released a significant update for our customers with advanced performance tracking needs — support for Garmin Connect IQ data metrics and sensors. We are super excited about this new feature and the possibilities it opens up for post-workout analysis. Judging from the CIQ data we're seeing flow into the platform, all of you are going to be excited too.

If you're already using a Garmin CIQ app that records data with auto-sync from Garmin Connect there's nothing you need to do; data will start appearing in the chart on the Workout Detail page when you finish your next run or ride. You can pick any recorded CIQ metric to view along with all your standard metrics such as heart rate, power, speed, elevation, etc. You can also pick any custom CIQ metric to color-code the intensity of your route with our map tracks, easily showing changes based on terrain, surface or grade.

If you're new to CIQ apps or want to get into the details keep reading.

What is new

This week adds several new features that we are going to build on this spring and summer.

1. When importing a FIT file or syncing from Garmin Connect or any other service or app, if the workout contains recorded CIQ sensor data it will be imported and stored with your workout data.
2. If the workout being imported has a new CIQ field (new to the athlete), a custom field will be created with the field name, units label and a color from our beautiful palette.
3. Custom sensor data will be displayed in workout details, available as a selectable chart metric like any other.
4. The custom metric will also be available to color-code the intensity of your route.

You can use all the existing chart and mapping tools to analyze this data, select a segment to see data within a distance or time range, overlay with other metrics, and even use these metrics on the workout compare page to see changes over time.

Digging into CIQ apps

As we rolled this out this week we have been astonished at all the CIQ data fields coming in and the apps people are using. It turns out about 8% of our athletes are tracking workouts with custom data. Crazy! So what are people using? Lets look.

Stryd Running

It's no surprise our most used app is for the Stryd run power pod. In addition to run power (which we have been displaying for a long time) you can now gain insight into form power and leg spring stiffness changes during your run. FIT files from runs recorded with the Stryd Apple Watch app will display these metrics in SportTracks as well.

RunScribe Plus

RunScribe is a great system. In addition to the standard running dynamics and power data you get from Garmin and others, RunScribe gives you information about footstrike location, pronation angle, impact force and braking force — for each foot!

W Prime Balance

If you're a cyclist using a power meter W' balance is a way to visualize how much "gas is in the tank" after high intensity efforts above FTP. This is a super useful data field for live tracking, but also valuable for post-ride analysis.

VO2 Estimation

There's more than a dozen VO2 estimation apps on the Garmin app store. Take your pick. This seems to be a very popular piece of data.

Running economy

The Flexirunner app brings several new CIQ fields, including running economy. This is another great piece of data to look at for post-run analysis in combination with your route and terrain conditions.

Of course, this is just a tiny example of the apps available on the Garmin CIQ app store. The sky is the limit. Check it out.

What's next

If you were paying attention, you may have noticed in the info above that I mentioned when a new CIQ field is imported we create a custom field for it. This feature update includes an entirely new piece of infrastructure for custom fields that we will be adding later this year — to workouts, gear and athlete health measurements. This means in the near future you will be able to set the color and label for your CIQ fields (or hide them), and farther down the road you will be able to add completely new custom fields, to track whatever you want.

Another idea we are working on is improving the display of summarized data for these fields. Seeing the detailed data over the course of a ride or run is great, but wouldn't it be nice to see a sumarized average, or maximum value in a total block, or on the Workouts page, and to see zone duration breakouts on the Analysis page, and historical trending and charts? Our goal is to integrate customized field data throughout the entire app, so it looks just like the "standard" fields.

That's all for now. So what is your favorite CIQ app?

Today we announce another exciting innovation for runners to better understand their efficiency — six new stride and running form metrics! They provide a great new way to gain easy insight into changes you're trying to make in your run form to improve efficiency and race times.

To access these metrics you need a GPS watch that records run dynamics, and an external sensor like the Garmin HRM-RUN or Stryd footpod. If you have this data, the new metrics are available on your Workout Detail pages in the run details chart, and it's applied to your entire workout history. You can overlay them with other info to show how your stride changes due to terrain, grade, pace or heart rate, compare differences in interval training, and more.

Read on for details on these metrics and how to use them to improve your running...

Level Pace

Level pace is a calculated metric that adjusts your actual pace by the grade you are running to come up with an equivalent pace on level ground. The calculation is based on based on research from Davies, C.T.M. et al. during the 1970s and 80s. While we have shown the average level pace for many years, this week we now roll out detailed level pace charts. You can also overlay the level pace metric with your actual pace metric to show how much the pace was adjusted.

Stride Length

Stride length is the distance you cover with each step. Like most absolute metrics stride length is related to physiology (namely, leg length) but in general, covering more distance per stride is beneficial. Gain insight into your form efficiency by looking at scenarios where you might be shortening your stride artificially. You may find it useful to look at this metric in relation to cadence, grade, pace and vertical oscillation.

Flight Time

Flight time is the complement of ground contact time; a measurement of the amount of time you are not in contact with the ground with each step. It can be used to analyze your running form. It's generally considered beneficial to spend more time in the air and less time on the ground when running while keeping your vertical ratio low.

Vertical Ratio

Vertical ratio shows how much "bounce" you have in relation to your horizontal travel (stride length). If you train to have lower vertical ratio numbers, you will waste less energy bouncing while covering longer distances with each stride. This metric can be used to achieve a more efficient running form.

Duty Factor

Duty factor is closely related to ground contact time, but instead of being measured in time, it is presented as a percentage of your stride flight time. This makes it an excellent metric to compare across different runners since GCT may vary based on physiology whereas the percentage of time you are standing on the ground won't. Lower values are considered better and are a range from 60-80% is typical.

Ground Contact Balance

Ground contact balance shows if you are favoring standing more on your right or left leg during your running stride. This is a new metric which is only available on newer Garmin watches such as the Forerunner 645. The metric is shown exactly as recorded by your watch.

And the rest...

This new complement of metrics enhances the already impressive list of run form information in SportTracks you just won't find in other software packages:

• Cadence
• Ground Contact Time
• Vertical Oscillation
• Left/Right Impact and Braking Force (*)
• Left/Right Footstrike Location (*)
• Left/Right Pronation Angle (*)

Using this data can help you become a more efficient and faster runner.

(*) Requires a RunScribe Plus sensor

As much as I want brick-and-mortar stores to survive the disruptive rise of online retail, I'm very much guilty of clicking to make purchases in my pajamas from the comfort of my home, week after week. But there are certain shopping experiences that are profoundly more beneficial in physical stores staffed by friendly and insightful people. Local bike shops are one, and specialty running stores are another.

I'm not talking about large sporting goods chain stores. What you want is a shop that has a staff of experts with knowledge specific to running, and a large variety of shoes to choose from. If a chain store can pull this off, hallelujah — but you will likely need to visit an independent local running store.

What do you get when you purchase from a specialty shop? Different stores offer different services, but the basic idea is that you get individual gait analysis, followed by running shoe suggestions based on the physical characteristics of your feet and the way you run. Sometimes these shops accomplish this with treadmills and slow-motion video cameras, other times all that's required is the expert's keen eye.

When you visit one of these shops, the idea isn't to browse the selection and pick shoes based on how they look, or how compelling their technical design may be. In order to fully maximize a visit to a specialty running store, you don't choose the shoes at all — that job belongs to the staff.

Key tips for your visit

1) Wear your normal running gear - When you're ready to buy new shoes, arrive at the running store wearing your normal running gear. Wear the shoes you've put the most miles on recently, bottoms that don't obscure the view of your feet, and a top that you're comfortable running in. Why? The shop is likely going to ask you to do several short runs before the ideal pair of shoes are decided upon. 

2) Be prepared to remove your socks - Not only will a reputable running store want to see you move and run, they will also want to inspect your naked feet. They will likely check out your arches and have you do some basic maneuvers like standing on one foot. This is done to help them better determine what kind of sole and cushioning would best suit your feet. Giving your toenails a clip and making sure the running socks you wear are freshly laundered is strongly advised.

Even though I've been wearing men's size 10.5 US for as long as I can remember, the shop only had me try on 11.5 shoes.

3) Pick the shoes you like the most - Specialty running stores typically provide services like organizing local races and training groups, but the main reason to visit one is to receive expert advice on what gear to buy. It's wise to listen to everything they have to say and to strongly consider their recommendations, but when it comes time to make a decision, listen to your heart and choose the shoes you like most. You're the one who is going to put them on and head out the door to run. Get the pair that provide inspiration and a comfortable fit.

Highlights from my shoe fitting

My right foot is longer than my left! The same two feet have been attached to my body for my entire life, yet I never spent five minutes properly measuring them. It was charmingly retro when the shop had me stand on their foot-measuring tool. It was shocking when they then asked me to step on it with my other foot and the length jumped up half a size.

Even though I've been wearing men's size 10.5 US for as long as I can remember, the shop only had me try on 11.5 shoes. A full size larger! I ended up buying 11.5 shoes and have already put 64 miles on them, and they've been wonderful. The shop went a full size up because of my longer right foot, but also because your feet swell during long runs. The extra room helps prevent black toenails and other run-related ailments.

Last but not least...

No matter how you end up getting running shoes, be sure to track their usage. You can easily set SportTracks to automatically add your shoes when you complete a run workout. I have my Stryd footpod auto-tagged with my shoes in SportTracks, so its usage is automatically added as well. Once this is set up it literally requires zero effort on your part. The reason I visited this shop when I did is that I had exactly 501 miles on my old pair.

The instinct to save a few bucks by obtaining running shoes through other retail channels is understandable, but this is an area where the right advice can help you avoid nagging injuries and optimize your performance. You can't do all of your purchasing in pajamas, sometimes it's best to wear your singlet instead.

New metrics were recently added to SportTracks, and among them is a tried-and-true cycling tool called VAM. In English, VAM stands for Vertical Ascent in Meters, however in Italian it's referred to as Velocità Ascensionale Media. Regardless of what the letters mean, VAM can help you improve your performance on the bike, and this post will show you how.

What is VAM?

VAM is a measure of vertical speed — not traditional horizontal speed. It's presented in vertical meters per hour (vmh), as opposed to miles or kilometers per hour. It doesn't matter if you're climbing for 10 minutes or 2 hours, your VAM speed is based on how far you would get in 1 hour. It's calculated by the vertical height you climb divided by the time it takes you to do it.

VAM is only useful when you're riding hills. Flat terrain produces meaningless VAM data. On the bright side, no special sensors or software are required to record it. You just need GPS data for the workout and SportTracks for analysis.

What do VAM scores mean? First, you need to consider the length of your climbs. Short climbs will have larger VAM scores. Steep climbs have higher scores than less-steep climbs. It becomes particularly useful when you gain an understanding of your average performance on hills that you ride regularly. 

Climb Comparison 

VAM can be effectively used to compare climbs. If you ride a specific climb at your strongest effort, then ride a different kind of hill at your strongest effort, you can compare your VAM scores to help determine which type of climb you were a stronger performer in.

If there's a hill that you regularly climb during workouts, you can establish your average VAM for the hill, then try to outdo yourself on subsequent workouts. The screenshot below is the Workout Comparison feature in SportTracks. A one-mile climb is highlighted. Even though I tried to beat my previous performance, my VAM was 13 meters lower. My legs weren't as fresh on the second attempt. 

In addition to post-workout analysis, it's helpful monitor your VAM as you ride as well. Popular bike computers like the Wahoo ELEMNT and ELELMT Bolt make it easy to display this metric. It's also common for cycling apps to feature VAM. If there's a screen on your handlebars that displays a metric like "900 vm/h", that's your VAM and you can watch it as you climb.

Even if your bike computer, mobile app, or GPS watch doesn't record VAM, you will still be able to analyze and compare it in SportTracks because it's automatically calculated with every GPS workout. Plus, it's applied to your entire workout history.

VAM and Power

It's common for cyclists to disregard the utility of VAM when they have a power meter on their bike. While there's no question that power meters are excellent and versatile tools, there are a few scenarios where VAM becomes an important metric when you ride with power: equipment malfunction, group & team training climbs, and bike rentals (or hires).

Equipment malfunction

Power meters can revolutionize the way you ride, but they're not impervious to error. VAM is often used by cyclists who don't yet own a power meter as a surrogate for training and racing on climbs. Should your power meter fail completely, or provide numbers that seem incorrect, you can use VAM as a fallback metric to help get you up hills efficiently and competitively.

Group & team training climbs

Because power is based on the weight of the individual rider, it can't be properly used as a shared target for a group or a team ascending a hill. VAM, on the other hand, works great for this purpose. Everyone can try to hit and maintain the same number.

Bike rentals (or hires)

The power meter on your bike serves you well at home, but what if you travel somewhere with amazing hills to ride? It's often possible to rent (or hire) a bike for the day, but the chances of that bike having a power meter are less certain. If you regularly ride with VAM, you will still be able to effectively gauge your effort on the climbs.

We hope you find the new VAM feature in SportTracks useful! If you have any tips for using VAM data in training and racing, we would love to hear about it in the Comments section below...

Garmin just announced a new line of Fenix 5 Plus multisport GPS watches that look very similar to the Fenix-series watches that were released last year, but the new models have a number of significant improvements that set them apart. This post highlights the new features and provides a side-by-side comparison with last year's models so you can easily see what's new.

If you're not familiar, the Fenix line of watches consists of three models: the 5S, 5, and 5X. They are each different sizes, with the 5S being the smallest (42 mm), the 5 being mid-sized (47 mm), and the 5X being the largest (51 mm). Because the 5X has more physical girth, it has a few more features and longer battery life than the others.

Here are the standout features that all of the new Plus models share:

• Color mapping (previously this was only on the Fenix 5X)
• The ability to store and playback music
• Garmin Pay (for contactless transactions)
• Galileo GPS (for improved accuracy)
• GPS that locks to the altitude to elevation data in maps

There are several more features in addition to these, such as new privacy features for smart notifications, maps that use Garmin's "trendline popularity" feature when making routes (which will put you on more running and cycling friendly routes), and the antennas have been improved to be more reliable with third-party sensors, such as the Stryd footpod. The new Fenix 5 Plus watches are also significantly more expensive and start at $700 USD.

All of these watches feature direct auto-sync with SportTracks. When you complete a workout, it will automatically be uploaded to SportTracks for analysis, and so you can see how your recent efforts are influencing your Training Load and Performance charts, so you can most effectively prepare for a race.

If you are primarily interested in music capabilities, you should read our Running Watches with Music post, which covers every available sports watch that has music features.

Side-By-Side Comparison

Changes have been made to all of the bezels and bands of the three new Fenix models. Here is what's different on each one starting with the Fenix 5S Plus:

As you can see above, the new Fenix 5S Plus features a slightly different bezel design than the previous model, and the band is also slightly different. What's less obvious is that the screen on the new 5S Plus is a little larger at 1.2” (30.4 mm) whereas last year's model was 1.1” (27.94 mm). It appears that a compromise in battery life was made in order to bring the new features to this watch:

There are several different versions of the Fenix 5S Plus available with upgrades to sapphire glass, rose gold bezel and accents, and various band and body colors.

As you can see above, slight changes have been made to the bezel of the new Fenix 5 Plus, and it too has a different wristband. The screen size, however, is unchanged from the previous year at 1.2” (30.4 mm). The new Fenix 5 Plus is slightly heavier at 86 g (compared to 85 g on last year's model), but the sapphire glass version of this watch features a titanium bezel that brings the weight down to 76 g. Like the 5S Plus, the battery life of the new 5 Plus is shorter than the previous model:

Also like the 5S Plus, there are many variants of the Fenix 5 Plus available, including lightweight titanium options, and various body and band colors.

The updated bezel and band are also present on the new Fenix 5X Plus. The major advantage of this model is that it has a "Pulse Ox Acclimation" feature that utilizes an exclusive hardware sensor to measure pulse oxygen saturation levels, which can be useful for mountain climbing and other high-altitude sports. Unlike the other two models in this line, the battery life of the Fenix 5X Plus has been vastly improved:

All versions of this watch come with sapphire glass, but an upgraded model also features a titanium bezel and decreased weight.

Wrap up...

Every Fenix 5 Plus model comes with 16 GB of storage for color maps, music, and Connect IQ apps. They do inventive things like using the onboard map data to calibrate the built-in altimeter. They're waterproof and ready to join you on all of your activities.

The Fenix series is a great solution for active people who want a dressy watch that they can wear at the office and in meetings, as well as in the water, on the bike, and during runs. This is what differentiates this series from more sporty-looking watches like the Garmin 935. Whether a Fenix 5 Plus is worth the additional cost is up to you.

There are several running power meter solutions available from big names like Garmin and smaller startups, and it's likely not clear which one is the best option for you. We put together this post to help you make the best choice for your needs in this newfangled buying process.

Why should you run with power?

Many athletes and coaches have found power to be more effective than pace or heart rate data in training and racing, especially when running uphill. Think of it as new way to measure effort that isn't influenced by terrain, diet, and other factors that are a part of every run. We have a separate article called Running with a Power Meter that clearly explains the benefits of utilizing this cutting-edge metric.

The big caveat: validating data

Power meters in cycling all share the same baseline for measurement. A cyclist cranking out 300 watts of power should see nearly the same number whether they're using a high-end or entry level power meter. This is not the case with running power meters. The wattage numbers you get with Stryd, Garmin Running Power, and RunScribe are all dramatically different.

This is such a persistent issue in running power that even data from the first-generation Stryd chest strap device and their current footpod is inconsistent. Not being able to validate running power data between various devices is deal breaker for some runners. It's impossible to compare the accuracy of different running power meters with one another, and if you switch to a different kind of running power meter, it creates a device-specific shift in your workout history data that complicates longview analysis.

The smaller caveat: compatibility

As it stands today, you can't simply purchase any GPS watch and assume it will be compatible with the running power meter of your choice. The landscape isn't as confusing as bike power meters, where you often need to concern yourself with ghoulish details like bottom bracket sizes, crank arm clearances, cleat types, and so on. But you do need to make sure your running tech is compatible before you take the power meter plunge.

I'm in. What are my options?

If you're willing to put up with the less-than-ideal aspects of running with power in order to capitalize on the competitive edge it can provide, your next move is to check out the available options. This article focuses on Garmin, Stryd, and RunScribe, all of which are easily accesable and have integrations with sports watches for real-time monitoring. Plus, they're all fully compatible with SportTracks.

There are a few other running power meters available, such as SHFT, RPM2, and FeetMe Sport. These options either require you to run with a smartphone, or they're in the early stages of integrating with running watches. This entire product category is just getting started. It's an exciting space to watch, and we'll keep you updated as it evolves. 

Garmin Running Power

Garmin released their running power solution in late 2017, and the first thing you need to know is that it's only compatible with the following watches: the Fenix 5 and Fenix 5 Plus series, the Forerunner 935, the Forerunner 645, and the Chronos. In addition to having a compatible watch, you also need either the Garmin HRM-TRI or HRM-RUN chest straps, or the Garmin RD Pod clip-on sensor. If you can check all of those boxes, you can download and use the free Running Power apps from Connect IQ.

An obvious advantage of Garmin's solution is that you don't need to purchase a third-party hardware sensor to start running with power. A less obvious advantage is that Garmin's Running Power app is the only solution that compensates for wind. The app uses location-based weather data to calculate the impact of wind on your running power numbers. It's not as localized as having a twirling anemometer mounted to your head, but it's better than nothing (which is what the other running power options currently provide).

Pros:

• Third-party hardware not required
• Compensates for wind

Cons:

• Requires a recent high-end Garmin watch that has a barometric altimeter
• You need to run with an additional Garmin chest strap or pod sensor

Stryd

Stryd is a hardware footpod that you attach to the laces of a running shoe. As you run it measures your running power (and a wealth of other running data), and transmits this data to either your watch or the Stryd app on your phone via ANT. One of the great things about Styrd is the sizable number of watches it's compatible with: over 20 different models from Garmin, a bunch of Suunto watches, the Polar M400, M430, and the V800 (which supports power natively). There's even a dedicated Stryd app for Series 2 and 3 Apple Watches.

There is a Connect IQ app and data field made by Stryd for Garmin watches, but there are other CIQ apps that utilize Stryd. For example, an app called Datarun Premium displays your running power and lap power side by side (along with other run data). What's interesting is that as the watches get more advanced, they permit developers to do more for their apps. The latest premium Garmin watches have upped the available memory from 32kb to 128kb, and new functionality will be added to apps like Datarun to take full advantage of it.

Pros:

• Extremely accurate pace and distance metrics
• Compatible with a wide range of watches

Cons:

• At $200 USD it's an expensive single footpod
• Requires a short pairing process at the beginning of each run 

RunScribe

RunScribe Plus is running sensor system comprised of two footpods; one for each of your feet. They provide running power, but with RunScribe it's still in beta, which means you can access it but it's still being tested and worked on. On the positive side, you get a boatload running efficiency metrics that all display beautifuly on your SportTracks Workout Detail pages, such as Braking Force, Foot Strike, Ground Contact Time, Impact Force, and Pronation. There are individual graphs of each of these metrics for both your right and left feet. 

The data collected by the footpods is compared to the community as a whole, so you can judge how your efficiency, footstrikes, and pronation compare to the average range of every RunScribe user. There are dedicated Connect IQ apps available for RunScribe on Garmin, and it's compatible with Suunto Ambit and Spartan watches as well. 

Pros:

• Provides detailed information about your running mechanics
• Footpods can be clipped to the laces or heels of your running shoes

Cons:

• Running power is still in beta
• Requires distance calibration

Wrap up...

As you can see, the present number of options for running power meters isn't extensive, and like cycling power meters, there isn't an extremely affordable way to get into it. But if you focus too much on the downsides of running power, you risk missing out on a new technology that could potentially help you improve your performance. If you've been watching run power evolve and waiting for the right time to jump in, we think the options available today are worth trying out.

Products Mentioned in this Article

• Garmin Fenix 5 Plus
• Forerunner 935
• Forerunner 645
• Stryd Powermeter
• RunScribe Plus

Whether you're self-coached or you've hired a professional, you shouldn't ignore the importance of post-workout notes. Nothing can tell the real story of how a workout felt like you, the individual athlete — no matter how many fitness gadgets and sensors you use. Here are some tips for what to write, and how notes are used in SportTracks.

It's worth your time

When it comes to sports technology, we've grown accustomed to having our connected gear automatically sync and share our data across various platforms without assistance. While the automation is nice, it's damaging to take a completely "hands-off" approach to your training log.

On the same day as your workout, take a minute or two to write down some details. The sooner you write, the better. We tend to quickly forget how hard a workout felt and the surrounding details, and this is exactly the kind of information that's useful to have in in the future.

When you or your coach looks back on your workout history, the information in these notes may end up being pivotal for strategically planning your training. Being able to directly compare two similar workouts is a powerful way to analyze your progress, but this information gains a great deal of context when you can go a level deeper and read about how these specific workouts made you feel.

What to write in your notes

The more detail you can add to your notes, the better. Here are some things that are important to include...

How did it it feel? - Just looking at heart-rate charts and pace averages doesn't tell the more important story of how a workout actually felt. Bonus points if you include how you felt before, during, and afterward.

What did you eat? - Fuel is a critical component of endurance sports, so recording what you ate and drank can be invaluable information. Imagine analyzing a workout in the future and trying to determine how you had such a strong performance, but not having any fueling information.

Were you rested? - Another major factor that you cannot clearly determine with workout data alone is your level of rest and recovery. Taking a few moments to jot down how much rest and recovery you've had is centrally important to the workout.  

Did you work out alone? - Solo workouts are often different than group workouts, but unless you include this information in your notes, you likely won't remember it when you revisit the workout in the future. Working out with others influences your pacing, speed, and other factors.

Did you have any pain? - Workout notes can help you monitor the beginnings of potential injuries. Putting in the effort to record where pains and soreness began may help you or your coach determine how an injury started, and how it can be avoided in the future.

What else was going on? - The amount of rest you had and what you ate is all great information, but the other aspects of your life can influence your performance as well. Were you experiencing additional stress from work or family obligations? Include these factors in your notes as well.

Did the weather fluctuate? - SportTracks automatically adds detailed weather information to your entire workout history, but in your workout notes you can add even more detail, such as if and when you encountered headwinds, or if a particular section of a workout was hotter than another, etc.

How it works in SportTracks

There are several ways to make notes and comments in SportTracks. A workout note, as discussed in this article, can simply be written directly in your Workout Detail pages. They are only visible to you and your coach (if you have one). On your Workouts page, you can use "text" to search your entire history, and quickly locate workouts based on what you wrote in notes.

Individual workouts also have "Comments". You can leave comments on your own workouts, and your friends on SportTracks and your coach can write comments as well. Think of comments as more of a dialog or conversational element of your training log. Whether you can see comments publicly or not depends on your privacy settings.

There is also a "Daily Notes" feature in your SportTracks calendar. This is more of a global note for individual dates, and they are visible to only you and your coach. They're useful for notating travel days, sick days, and for higher-level notes for race-days and days that have multiple workouts and activities.

Do you use workout notes in a way that isn't covered in this post? We would love to hear about your method in the Comment section below!

Here's a glance into the life and training of a fellow SportTracks user by the name of James Curly Williams, who is a very interesting and speedy UK runner. James recently returned from an epic travel adventure in Australia and is now ready to hunker down and chase some BIG fitness goals for the upcoming year! Read on to learn a little more about his fascinating story...

Ellen: Hi, James! So great to meet you! If you could, tell us a bit about your current fitness goals.

James: I am at the start of training for my most exciting and ambitious challenge yet! In May 2019, I will attempt to run more than 800 miles in 9 days, from the bottom of the UK to the top. If I do that I will break a 12 year old world record. 

My journey will start at Lands End, in the south west of the UK, and finish in John o’ Groats, in the north east of Scotland. The journey is often called LEJOG. It’s a monumental challenge, but something that I’m very excited about!

You can follow my journey over the next 10 months on social media and my website (links at the end of the article). I'll be writing a blog about the highs and lows of training. I'll also give out advice for runners and triathletes covering training, racing, nutrition, psychology and more. One of my first articles is about How To Create Your Own Training Plan. This should help you save time and money. 

Ellen: Holy smokes! That sounds crazy-epic, for sure! Tell us about what a typical training week looks like for you.

James: Sure thing! If I don’t have a race in the diary, I usually run about 70-80 mile weeks. I’m lucky that I work close to my home and so I can run along the River Thames as part of my commute. Which means I can run 7 miles if I go directly and I can add on more miles if need to. I recently did a 28-mile run before work!

If I do have a race, my weekly mileage can get up to around 120 miles.

I recently completed (and won!) a 100k race in early July. And so my training in June was one of my biggest ever months, at 703k. Although these types of months are going to be standard as I build up to my challenge for next year!!

I mix up my sessions between recovery runs (I do LOTS of slow running!), speedwork, tempo, etc. I also do a couple of strength and conditioning sessions a week, plus yoga twice a week. 

Ellen: Well, color us impressed! That's an incredibly comprehensive and well-rounded training schedule for anyone, and especially for a guy with a family and a career. How do you stay on top of all of this? Do you have a coach, and if so, how do you work together?

James: For the past couple of years when I was training for marathons, I had a coach. It takes so much of the hassle out of creating plans for myself, which I had done up until that point. And that actually took up a lot of my time. We parted ways a few months ago when I decided that I was going to run LEJOG as it wasn’t his area of expertise. 

I’m now working with Mimi Anderson, who is the women’s world record holder for the challenge. She’s great as she will provide guidance that is specific to the challenge itself and cover more than just the training. For example: equipment needed (including vehicles), the role of my support team, and lots of other admin that will be part of preparing for this event

I would definitely recommend getting a coach for the following reasons: They can help you train more effectively, they have the experience of what works, they can help push you through your boundaries, and they tell you what you need to hear.

Additionally, they are more objective about your performance than you are. Coaches have been most effective for telling me that I need to rest, rather than pushing too hard!

[Editor's note: Remember you can Find a Coach in SportTracks.]

Ellen: Those are all great reasons to have coach, and you must feel incredibly lucky to be working with one who has had so much experience and success with the specific goal you are working towards! Okay, let's switch gears for a bit. What can you tell us about your runner origin story?

James: During school I was into all sports. Football, cricket, rugby, swimming, and pretty much anything that was available. My first proper running experience was winning a cross country race at school. The race was out of about 300 people, including kids older than me. 

At university I did my first half marathon in about 1:35 and then switched my focus to triathlon. I signed up for an Ironman event as my first one. It looked amazing and like the most challenging thing you could possibly do. The people who completed it looked like superheroes! Over the next few years I did three more Ironman events and three half Ironman events. 

I then realized that I was much better at running. Plus, I got knocked off my bike a couple of times. So I switched my focus to running a few years ago. Since then I’ve done a few marathons and managed to get my PB down to a frustrating 2:30:05 (why couldn’t I have gone 6 seconds faster?!?!).

I’ve also done a few ultras including the Marathon des Sables — a 150 mile multi-stage race in the Sahara desert where you carry your own food and equipment.

Ellen: Dude! That's a seriously impressive running resume! You surely have a lot to feel good about here. What is your proudest athletic achievement and why is it so special to you?

James: I recently won a 100k race in the UK called The Serpent Trail. Although I was pleased with the result, I was most proud of my performance. It was a blisteringly hot day but I got most elements of the performance correct — including food, drink, pacing, equipment and race strategy.

The Marathon des Sables was the most special event I’ve taken part in as it was a once-in-a-lifetime experience. I’m proud that I completed it, although I’m disappointed with my performance. 

That’s because there is a long day of around 55 miles and I messed up my strategy. That was really frustrating as I felt great physically. So I have some unfinished business in the desert! Plus, I’m a much better runner now than I was then.

Ellen: Well, we are super-impressed with your accomplishment and all the learning perspective that you took from it! Which brings us to our next question: What is the greatest life lesson running has taught you thus far?

James: That you can achieve almost anything you want as long as you put the effort in. I started running in 5ks and have now completed multiple Ironman events and the Marathon des Sables and I've even won races from 5k, 10k, half marathons, marathons and now a 100k ultra! My challenge to run LEJOG is going to be the biggest and most difficult by far. But I truly believe that I can do it as long as I’m fully committed. 

Ellen: Well, we wish you all the best, and you seem to be in good mental and emotional place to really crush it! Any sage advice you would offer to runners who are tackling the marathon distance for the first time?

James: Yes, there are a few simple things I would recommend...

1. Start the race slower than your target average race pace. Make a conscious effort to do this because otherwise you’ll get carried away in the first few miles and set off too fast. Everyone does it, including me in my most recent marathons!

Before the race, specifically plan what pace you’re going to run in those first 5 miles and then stick with it on the day. It only needs to be a couple of seconds slower than your target average race pace. Then gradually increase your speed during the rest of the race. Don’t worry about people being ahead of you in those first few miles. You’ll easily catch them later when they slow down as they’ve started too fast. And you’ll get a much greater sense of joy from overtaking people at the end of a race, than overtaking people at the start of it. 

2. Don’t try anything new in the 2 or 3 weeks before the race. And especially not on race day. This is especially important when it comes to nutrition.

In my first Ironman I made the stupid mistake of trying gels on the run for the first time. This was because I didn’t research what would be available in the race and so hadn’t trained with them. Needless to say, I had some serious stomach issues on that day which wasn’t pleasant! But I’ve seen people do this with kit too. Don’t race in a new pair of running shoes that you purchases at the marathon expo the day before the race!

Ellen: Very sage advice, indeed! Our newbie marathoner readers will benefit from it, for sure! When did you start incorporating technology into your training, and what aspects of it do you find most valuable?

James: I don’t rely on technology too much. I’ve always had a watch, but other than that I keep things fairly simple. I don’t use a heart-rate monitor as I tend to go on how my body "feels". I see a lot of athletes continue to try to hit a specific heart-rate zone or pace in a training session even when they’re feeling awful. That can lead to injuries, disappointment and missing your goals. 

But I do love looking at my data! Which is where SportTracks comes in. I love the fact that you can cut and dissect your training really easily. And I really believe that SportTracks has helped improved my performances.

Ellen: Awesome sauce! We're so stoked to know that SportTracks has positively impacted your training, and we're grateful for you kind words! How did you discover SportTracks, and what made you decide to subscribe?

James: I love analysis and getting into the numbers of my running, as well as the numbers for some of the other runners and triathletes I help. SportTracks has been the best option for allowing me to do that. I first started using it about 3 or 4 years ago. I did a lot of research into different trackers at the time, and the value, flexibility and ability to manipulate my data was the reason I chose SportTracks. I recommend it to my friends who are into running and cycling. Especially if they want to take their performance to the next level. 

Ellen: Well, we really appreciate your usership and we always enjoy checking out your crazy-speedy long distance data! Do you get anything from SportTracks that you don’t get elsewhere?

James: Yes, here are a few things: 

1. SportTracks is much more focused on performance: A lot of other apps provide distractions that aren’t helpful for improving your performance and achieving your goals. When you’re focusing on a specific goal, you shouldn’t be checking out what other people have done recently

2. The ability to really dig into your data: If you want to improve your performance then you really need to understand where you are strong and what areas you need to work on.

3. The huge amount of contextual data: For example, you can look and see what the weather was like and how hot it was. Which is really important for understanding your performance. 

Ellen: Okay, let's wrap up with one more question: Have you found your ideal race distance, and if so, can you tell us about the process of finding it?

James: The longer the better! I've never had good flat-out speed, so I always knew that the longer distances were where I could do a better job. I also can't seem to pace myself properly at 10k and 5k's and always end up setting off too quickly.

My best performances have been at the marathon distance but I enjoy half marathons too. Which is a good sign for my next challenge!

Ellen: Well, you sure seem speedy to us! Thanks so much for taking the time to chat with us, we look forward to following your journey to LEJOG on SportTracks and on your blog!

Follow James' training journey on his blog, Twitter, and Instagram and on his SportTracks profile!

Training Effect is a popular feature on select Garmin devices, and a recent update to SportTracks made it possible to bring this data into your Health page. This article explains how you can easily set this up, and how this information can be useful for your training and racing. 

What is Training Effect?

Training Effect is a number from 0 to 5 that is displayed on select Garmin devices and found in the stats on Garmin Connect after a workout. The intention is to give you an idea how much of an impact your workout had on your aerobic fitness.

A small number like this may seem oversimplified at first, but there's more to it than just differentiating between easy and hard workouts. It's generated by a complex algorithm that's based on scientific research of post-workout oxygen consumption. Training Effect also draws upon your current fitness level and other personal factors. This is what a Training Effect number means:

As you can see, the low level of complexity is to your benefit. It's clear when a workout isn't contributing to your fitness, and it's equally obvious when you're overtraining. Any extra signals you can get to avoid injuries are a welcome thing, and it's reassuring to know that a great deal of vetted research was leveraged in the creation of this metric.

As useful as Training Effect may be, it only provides one part of the picture of your overall fitness. If you want the full story — and if you want to get the entire value out of your watch — you should use Training Effect in conjunction with the powerful tools in SportTracks.  

How to access Training Effect in SportTracks

As long as you use a Garmin device that has the Training Effect feature (they're listed in the last section of this article), you can access this data in a chart on your SportTracks Health page. You just need to do a little configuring to make it happen:

Step 1) Visit your Health page and choose the panel where you want to display your Training Effect chart, then select the gear icon in the left corner of that panel. PRO TIP: You can add new panels by selecting the "Customize" gear icon in the top left corner of your Health page.

Step 2) In the window that appears select "Training effect" from the menu and then select "Close".

Step 3) You're done! This new configuration of your Health page will remain saved with your device and won't change until you decide to customize it again. If you access SportTracks with a computer, mobile phone, and a tablet, you can make custom Health page layouts that will be saved on each device.

When this is implemented a Training Effect chart will display on your Health page, showing the progress of your various workouts chronologically. You can analyze various time increments (all time, year, 3 months, month, and week), and even click and drag within the chart to open a detail screen where you can edit and delete individual readings!

There are insights to be gleaned from using your Training Effect chart in conjunction with the Training Load and Performance charts in SportTracks. While Training Effect tells you if you're maintaining or improving your fitness, the Training Load and Performance charts go much deeper by illuminating your current training volume and predicting how your fitness will peak in the coming days and weeks based on past and planned workouts.

Depending on where you are in your training cycle, you can compare your Training Effect chart with your Training Load and Performance charts and their corresponding dates to determine if base training miles are being effective, if recovery workouts aren't causing too much stress to interfere with a taper, etc. From there you can drill down into individual workouts and overlay a range of custom metrics, or zoom out and analyze how your Aerobic Efficiency is trending over time. 

How can I get Training Effect?

To get Training Effect you must use a compatible Garmin device, and you also must track heart rate either with a built-in sensor or an external strap. For the most accurate results it's recommended to use a chest-strap HRM. Here are the Garmin devices that have Training Effect: Fenix 5 Plus, Fenix 5, Fenix 3, Fenix 2, 935, 920XT, 645, 630, 620, 735XT, 235, 230, Chronos, and the Edge 1030.

Thanks for checking this out. We hope you find this new fitness analysis tool to be useful!  

If you're the type of person who uses data to improve your running, cycling, rowing, skiing, etc. — VO2 max is a number you should be paying attention to. Recent advances in technology have taken this tried-and-true endurance metric out of the lab and placed it gently into your regular workouts and analysis sessions, without forcing you to strap on a face mask.

The basics: What is VO2 max?

Not to be confused with lung capacity or lung volume, VO2 max is the measure of how efficiently your body takes in and delivers oxygen to your muscles. It's an assessment of your aerobic fitness. The higher your VO2 max is, the better equipped you are to excel in your sport.

Until recently, VO2 max was a metric that you could only get by visiting a sports performance lab and enduring an uncomfortable and difficult test. The test requires you to run on a treadmill (or ride a stationary bike, etc.) at high intensities while wearing a face mask and a heart rate strap. As an alternative, you could calculate various forms of heart rate data to determine a less accurate VO2 max measurement.

Today we have watches and bike computers that can estimate your current VO2 max. While not as accurate as lab tests, they're widely considered to be accurate enough to be valuable. Lab tests only provide a snapshot of your level of fitness at the time they're taken. When your fitness improves or declines, the costly test results lose their accuracy. VO2 max estimators accompany you on every workout and race, and provide much more insight on your current state.

How to interpret the data

A VO2 max reading is a number from 0 to 100, which runs the gamut from corpse to superhero (an Olympic cross-country skier holds the record for the highest-ever recorded VO2 max with a reading of 96). The average VO2 max for non-athletic men is around 40, the average for women is around 30.

A good way to get started is to gather some data and later analyze it to determine your baseline. Like the name implies, VO2 max is about maximums. It's more fitting to look at intense efforts, rather than easy workouts. Some VO2 max estimators require a few minutes of activity to stabilize, so keep this in mind during analysis.

Once you have your baseline figured out, you can start training to improve it. A quick Google search turns up plenty of suggested workouts designed to improve your VO2 max. The goal of these workouts is nice and simple: Train to make your VO2 max number go up. Be warned: these workouts tend to be intense. Advancements in this area aren't the golden key to crushing PRs and achieving your goals, but it can certainly help and it's worthy of your time and attention.

How can I track my VO2 max?

If you work out with a Garmin watch or bike computer that runs a VO2 max estimator, this data will automatically be imported into SportTracks with your workouts, and you can analyze it in your Workout Detail chart and on your Health page. If your Garmin device has access to Connect IQ, there are a multitude of free VO2 max apps available for you to download and use.

To display your VO2 max data on your Health page, first choose the panel you want to use and click its gear icon. In the window that opens select "VO2 max." Depending on what Connect IQ app you're using, you may have more than one choice (such as separate options for Running and Cycling). When you're done, just select the "Close" button. Your VO2 max chart will now be visible.

Thanks for checking out this post! If you have any questions about VO2 max, we would love to hear them in the Comments section below...

What has Danish multi-sport athlete Peter Klaris learned after 130 marathons, tackling long-course triathlon, and crushing big challenges like competing in five marathons in five days? That he keeps finding new ways to get inspired in endurance sports, and how the lessons he learns there continue to enrich the other aspects of his life. Oh, and that SportTracks is an awesome training platform!  

Ellen: So Peter, let's start with your current training goals. Tell us a little about what you've been up to recently, and what you're preparing for this fall.

Peter: My triathlon season is wrapping up and is ending in Amsterdam in September with a half Challenge event. Luckily, I was drawn out in the lottery to participate in Marine Corps Marathon in Washington DC the last Sunday in October and New York City Marathon first Sunday in November, so my race season is extended this year.

Ellen: Wow! That's some serious marathon lottery good fortune, for sure! And an incredibly action-packed racing season! We wish you all the best with your upcoming half AND your back-to-back iconic American marathons! (Also, our office is just a few hours away from Washington DC if you would like to pop down for a visit while you're stateside.) It seems that long-course triathlon requires a lot of time-intensive training across the three disciplines. Would you share some tips and strategies for keeping your training well-rounded and balancing it with work and family responsibilities?

Peter: My best tip for tackling the family-work-training triangle is that I always keep running and swimming equipment in my car, so if the opportunity raises for training I'm prepared. Besides that, I sometimes work in my spare time, meaning that I'm sometimes able to squeeze a little training into my workday. I tend to prioritize training over work especially in the last couple of months leading up to a goal event.

Ellen: Understood. I would be lying if I told you that I haven't occasionally prioritized a long run (or even a post-long-run snack) over showering for a work meeting or something like that. I feel validated in doing this, given that I work in the fitness/running industry. #jobperks ;) But enough about me! Let's talk about your multi-sport career. What's your strongest triathlon discipline, and what's your weakest and most challenging? And which is your favorite?

Peter: Running is my thing. Swimming is tough to really master, and it is where I have my largest improvement potential. Biking is a discipline that I have learned to love over time. I like that I can bike even when all the miles in the running shoes are tough on my almost 50-year-old body.

Ellen: It sounds like we have very compatible triathlon strengths and weaknesses here, Peter! I'm also a self-described running enthusiast who also enjoys the lower impact and intensity of the bike, and I have the most room for improvement in the pool. I think it's really neat how triathlon creates a very balanced and well-rounded brand of fitness that seems to be kinder to our bodies than focusing exclusively on a single discipline. How did you find triathlon and do you have an interesting triathlon origin story?

Peter: I am drawn to triathlon because it provides a fun way for me to test and improve the limits of my fitness and experience new and interesting places at the same time. I appreciate how I can strike both the travel and fitness/endurance birds with one stone, if you will.

Ellen: Agreed! Destination races are my very favorite way to see new places, and I love how training for them keeps me motivated to chase new fitness goals and allows me to connect with my local running community. OK, let's talk fueling. What's your approach to nutrition in long-course triathlon, and have you ever struggled with salt or hydration?

Peter: Nutrition is the fourth triathlon discipline, and I tend to underestimate the necessity of it. But somehow my body usually tells me what to seek in the aid stations, so I don't think that I ever have struggled with salt or hydration. But I am reading several books on the topic and have scheduled an appointment with a sport nutritionist.

Ellen: It sounds like you must be doing something right if you have avoided issues such as cramping and bonking thus far! But it's good that you are also taking proactive steps towards learning more about your unique fueling and hydration needs. Perhaps we can set up a follow-up interview to find out more about what you've learned from your reading and working with a nutritionist. Have you found your ideal race distance, and if so, can you tell us about the process of finding it?

Peter: After more than 130 marathon races, I believe that a marathon is my ideal race distance. However, I have to admit that I don't find finishing a marathon as challenging and intriguing as I once did. That's how middle distance triathlon has come to be my "new black". It provides the excitement and challenge that seems to be missing from the marathon for me these days.

Ellen: Yes, 130 marathons seems like enough to really have the 26.2 distance all figured out. And that is an incredibly impressive marathoning resume, to boot! It's great that you've found middle distance triathlon to keep things fun and interesting, without having to step away from the marathon distance altogether. What is your proudest athletic achievement and why is it so special to you?

Peter: It would be easy to say my first Ironman or fastest marathon race, but so far in my sports life I would say that I am most proud of the time I completed five marathons in five days. Finishing each race faster than the next, with a time of 3:29 for the last one demonstrates that our bodies are capable of so much more than we think. I think that's really cool.

Ellen: Yes, that is a very badass and awesome thing to proud of, for sure! I find it hard to imagine completing five marathons in one year, much less five in five days! And the fact that your times got faster each day is just icing on an already very impressive cake! We at SportTracks salute you for this and for all your extraordinary athletic accomplishments! What is the greatest life lesson triathlon has taught you thus far?

Peter: I feel that discipline triathlon requires has brought me an extra gear of energy and organization, which I can apply not only to my training, but also in my family and work life as well. When it gets tough I just know that I haven't reached my max limit yet.

Ellen: Yes! I agree that my participating in endurance sports has taught me a level of structure, discipline, and energy that I can apply to other areas of life! Isn't it funny, and kind of cool how this thing that we pour so much time into can actually improve the quality and efficiency of the time we spend elsewhere? But I digress... What advice you would give to someone who is tackling long-course triathlon for the first time?

Peter: Struggling through a long-course triathlon for the first time is crazy. Plain and simply crazy. It is hard to "read" what you should expect because it is just impossible to be prepare for the physical and mental task of "the big one." So, just relax, trust your training, and enjoy the life experience. I envy those who are preparing for their first one. There's just nothing quite like crossing that finish line for the first time!

Ellen: Wise words, no doubt. It's true that it's impossible to know what to except as far as pacing and effort with these things without actually experiencing them for yourself. Hopefully all you rookie triathletes out there can take Peter's advice to heart and just revel in the thrill of experiencing your very first race! It's been great learning all about your running and triathlon career! We would love to know more about how our app fits into your training. Tell us how you discovered SportTracks, and what made you decide to subscribe.

Peter: I started using ST before the wave of sports web application came by, and I have 11 years of recorded training on the app. I subscribe to the online version as well because I love to have access where ever I am and on whatever platform available.

Ellen: That's so awesome! We really appreciate your long-term usership, and we're so glad that you find SportTracks to be accessible across a variety of platforms. Thank you for the good words! Do you get anything from SportTracks that you don’t get elsewhere?

Peter: In my book, ST was a first mover on several of the features which are now universal across fitness tracking apps. I also especially like and appreciate the analysis functions that you all offer!

Ellen: Nice! We do put a lot of thought and emphasis on providing our users with new and interesting functionalities and metrics that aren't available elsewhere. It's really great to hear that folks out there recognize and appreciate that. OK, one last question, and then we'll let you get back to training! What's your favorite feature in SportTracks?

Peter: I have been using ST for the entire duration of my tenure as an endurance athlete. It started as program for PC, and now its features are available both off line and online. My favorite is the “compare routes” feature. This allows me to review and compare various workouts I've done on the same route over the course of a training cycle. I find it very useful for quantifying my fitness gains over the course of a training block.

Thanks for reading out this post! You can meet more of the personalities in the SportTracks community by checking out our recent articles with James Curly Williams, Jack Rebours, and Charlyn Chapal.

Based in Denmark, Peter Klaris is a prolific endurance athlete with over 130 marathons in the books. Even after an enormous amount of training and racing miles, he's still discovering new challenges and sources of inspiration.

Lap pools usually have a list of rules posted on a wall somewhere — but there's another set of rules that aren't written down, yet everyone is depending on you follow. This post clearly explains the basics of lap pool etiquette; how you can peacefully share lanes with complete strangers and enjoy drama-free swim workouts.

The following rules tend to vary by country and region. For example, in some places you're not expected to communicate that you're entering a lane, you just wait for a gap and go. But if you can imagine yourself ever dipping a toe in a pool outside of your home country, you will be glad you familiarized yourself with this list...  

1) When you first arrive, rinse yourself off at the pool-side shower.

Showering before entering the pool sends a clear message to your fellow swimmers: You follow the rules, and you're doing everything you can to keep the water clean. Despite this effort, the water will likely be filled with of all sorts of yucky things, but showering is still a worthwhile gesture.

2) If there's an empty lane, swim in it.

No matter how fast or slow a swimmer you are, always take an empty lane if one is available. However, in some situations it makes more sense to share a speed-designated lane while leaving a different speed lane free. This way, if a swimmer arrives shortly afterward who needs the other speed-designated lane, they will get it, and the order imposed by the pool will be functioning properly.

3) If there isn't an empty lane, make it known that you're entering.

Trying to make eye contact with a swimmer in the middle of a long set is not the right approach. Forget the niceties of dry land. Hop down on your butt and dangle both legs into the lane, off to the side near the rope. If the swimmer doesn't acknowledge your existence by moving to one side after a lap or two, get all the way into the water and stand in the corner of the lane. You can start swimming after they've come to the wall. 

4) If the other swimmer is faster than you, don't push off in front of them.

Faster swimmers have priority in shared lanes. It isn't done to award athletic prowess, but rather to make the workout safer and more efficient for everyone involved. Pushing off in front of faster swimmers will inconvenience everyone, including yourself. Always wait for faster swimmers to turn or stop, then push off. However, don't follow a fast swimmer too closely behind all the way to the wall, as they may accidentally collide with you after a flip turn.

5) If more than two people are in a lane, swim in a circular pattern.

Many pools will have signs enforcing this rule. In order to avoid collisions, you must swim in either a clockwise or counterclockwise pattern when more than three people are sharing a lane.

6) If a swimmer taps your foot, they're not flirting — they want to pass.

When your feet get tapped, don't be alarmed or embarrassed. Simply pull into the corner of the lane when you reach the wall so the swimmer behind you can pass. If they pass before the wall, get as close to the rope as you can and slow down, but you don't need to stop. Don't speed up while being passed. If you get passed twice by the same person, consider moving to a slower lane.

7) Stay away from the center of the wall when taking a rest.

It's perfectly acceptable to take a rest at the wall on either end of the pool whenever you feel the need, just be sure to stay clear of the center of the wall if you're sharing the lane. Give the active swimmers as much room as possible to turn. When you're ready to start swimming again, always yield to swimmers who are in motion.

8) Avoid wide strokes in crowded lap pools.

In a busy lap lane avoid doing the butterfly and the breaststroke. Only do backstrokes if you're confident you can keep up the pace of the lane, and you have enough control to swim in a straight line and not turn into oncoming traffic. If you're an extremely experienced swimmer and have excellent control of your butterfly, be courteous and tell the others in your lane that you're going to do it before you begin.

9) Be considerate of your lane partners if your workout includes intervals.

Workouts that vary in intensity are beneficial to your training, but intervals can be disruptive in crowded lap lanes. Sudden increases in your pace will throw off your lane partners, and confuse people who try to uphold the unwritten "let faster swimmers pass" rule. Feel it out. If it seems like a fast interval will disturb your lane partners, consider moving to a faster lane. Another option is to modify your intervals so they don't interfere with the others.

10) Just be nice. :)

The beautiful thing about politeness is the simplicity. The unwritten rules of the lap pool are somewhat complex, and it's easy to forget something — especially when your heart is racing, your goggles are fogged, and you're trying your hardest not to drown. The simple act of always being nice to your fellow swimmers, regardless of their ability, is the only rule you truly need to follow.

Thanks for checking out this list! Be sure to read our other swim training articles, like Why Training to Improve Your SWOLF Score is Worthwhile, and How To Track Swims with a Running Watch. And if you've never analyzed your swim workouts with powerful training software before, be sure to get your 45-day free trial of SportTracks. It has the most advanced swimming charts on the planet, and it's surprisingly easy to use.

Earlier this year we released an update that automatically loaded advanced metrics from Garmin Connect IQ into your workouts. The benefits were immediate and obvious: if you trained with a V02 Max CIQ app, you could now analyze this data in SportTracks, as well as see it overlaid on your routes. The same was true for many other kinds of CIQ apps and data screens, and the update also pulled more data from Stryd and RunScribe sensors.

While data-hungry athletes got some serious metrics to work with, this update also had a fun side. We started seeing some unusual data flowing through the platform, especially from popular beer-tracking apps. These workout companions calculate how many calorie-rich beers you've earned from your session. The more work you put in, the more beer you're theoretically allowed to drink afterward.

In the screenshot above you can see some data from a 20-mile bike ride in which the Beers Earned Plus data screen was running on my Garmin 230. It turns out that my regular weekend route is worth 5.6 beers! Did I gain any actionable insights from comparing my elevation data with how many beers I earned? No, but using this data screen is fun during the workout (a graphic of a beer mug on your device slowly fills up as you earn brews). I also enjoy seeing a metric labled "beers" in my SportTracks hovertips. My earned-beer data is even overlaid on the map. Crucial information!

This app works on both rides and runs. I also learned that running the 3-mile trail near my home is only worth 2.3 beers. It's a new motivator to make me bump it up and run a second loop next time around.

Another Connect IQ app that shares some unusual data with SportTracks is Fat Burner. It offers motivation in a similar vein, with a decidedly more health-related focus. Instead of counting how many frothy drinks you can have, it calculates how much fat you've burned. Like the beer app, it shows you this in real-time as you work out, and you can analyze this data afterward as well. As a bonus it figures out how many carbs you burned, and you can display this as a separate metric in SportTracks (as you can see in the screenshot above).

If you want to check out these apps for yourself, you're going to need a Garmin device that supports Connect IQ. Beers Earned Plus and Fat Burner work on both watches and bike computers, and will run on the Edge 520 (and 520 Plus), the Forerunner 935, the Fenix 5, and many more devices. 

We're sure there's a lot more interesting "fitness" related data floating around out there. Have you encountered any unusual metrics in your workouts? If so, tell us about it in the comments below!

At SportTracks we value letting you control your data. Which is why from Day 1 of our launch we’ve been more than just a “viewer” and offered robust editing options — for when a sensor dies, your GPS glitches, or you just forget to hit stop at the end of a ride. Today we release a new feature that allows you to trim sensor data that your device records or split workouts entirely in two.

This isn’t a big complex feature or one you will use very often, but it’s nice knowing that it’s there if you need it. The most common scenario we see that calls for trimming is when an athlete forgets to turn off their GPS after a run, ride, or swim. Once your workout lands in the system you’ll see a time and distance that is way too long, a section at the end where your speed suddenly jumps, or a GPS trail that wanders off. Fixing this is easy.

...using the new trim feature will recalculate any summary and performance metrics...

And importantly — using the new trim feature will recalculate any summary and performance metrics (including effort, normalized power and level pace) using the trimmed sensor data, so you don't have to manually update those like you would if you just edited the time or distance.

From the workout details view click the Edit button to open the edit menu and select the new Trim Workout option:

You can trim and discard recorded sensor data from either the start or end of a workout, or you can split the workout in two pieces at a particular point in time. For indoor (trainer/treadmill) or GPS based workouts you can select an exact time to trim to. For pool workouts the trim time is limited to the ends of pool lengths; you cannot trim a pool length in the middle.

Select the time you want to trim or split at using the slider or enter a specific time. If your workout was recorded outside or has footpod or speed/cadence distance info you can also see the distance at the trim time.

Click Review Changes to advance to the last step of the trim action. As the warning states any changes you make are permanent and can’t be reversed; double check the details before you click ok!

After you click ok, a few things happen:

• Your total time and distance is trimmed at the value selected
• All sensor data is trimmed to the range selected
• Laps are trimmed to the range selected, including splitting any laps necessary
• Summary metrics for the workout and any trimmed laps are calculated
• If a "split" option was selected, the trimmed data is saved to a new workout.

Our new split and trim feature continues the mission to put you in control of your data. It's the kind of tool that everyone needs from time to time, yet it's sorely missing from the majority of competing platforms. We care deeply about your experience using SportTracks, and we want to give you every tool you need. Enjoy your new workout trim feature, and look forward to what we're working on next!

What gear do you need for indoor cycling? You could use just a cycling trainer with a bike mounted to it. A bare-bones setup like this can provide a workout — it just won't be enjoyable. Thankfully, there are many additional items available that make indoor cycling a vastly better experience. It takes many hours of internet research to figure what they all are, so to save you the trouble we've put them all in this article.

The Trainer Itself

Cycling trainers, which are referred to as "turbos" in some countries, come in many shapes and sizes. Since it's the most central component to your indoor training setup, we advise buying the best one you can afford. Buy once, cry once!

There are traditional "dumb" trainers that do not change resistance, and "smart" trainers that interact with software to adjust the resistance of the trainer in real-time. Smart trainers make interval workouts and structured training far more compelling, so they're definitely worth the extra cost. Check out our article The Best Affordable Smart Trainers for more information, and also visit the DC Rainmaker blog, which has excellent reviews of this kind of equipment. 

Fans and Remote Controls

The second most vital pieces of equipment for your pain cave are fans. Like all things, there are fancy options available, but thankfully this is an area where expensive equipment isn't a must-have. You probably already own a couple of suitable fans.

One thing to consider, however, is how you control them. When you first start riding, you likely won't want a fan blasting against your body. The first 10 minutes of warmup are sometimes best done with no fan at all, but there will certainly be a point when you want your fans to kick in.

This is where a remote-control system for your fan comes in handy, and thankfully they're reasonably priced. These systems consist of a device that you connect to the AC plug of the fan, and a handheld remote control. When you get hot and want the fan, you pick up the remote, press a button, and the fan goes on. This enables you to adjust your cooling without needing to pause your workout, unclip from the pedals, dismount the bike, turn the fan on, then repeat these steps in reverse order.

For an example of a remote control system, check out this one from Etekcity. It comes with three outlet plugs, so you can control multiple fans. An advantage of this solution is that it doesn't have an internet connection. You don't need to ask Alexa or Google to turn it on. It's nice and dumb. As far as what fans to use, cyclists tend to prefer more directional fans like the Honeywell HT-908. Other designs like the Lasko Pro Performance are also popular.

Sweat and Sweat Control

Even with a couple of good fans blowing air on you during your workouts, you're still going to sweat like a hog on your indoor trainer. That's why it's important to anticipate this perspiration and have a plan for how to control it. In general, there are two areas you want to protect: your bike and your floor.

Thankfully, this is another area that's relatively inexpensive. When it comes to protecting your bike, be sure to have a few fresh towels handy. It's a good idea to keep one right on your handlebars, ideally covering your headset and stem, where sweat can cause serious corrosive damage. There are products made specifically for this task too, of course, like the Blackburn Sweat Net.

You may be tempted to use an old yoga mat to protect your floor. This is a perfectly acceptable solution, especially if you're on a budget, but you may want to consider getting a dedicated trainer mat before you reject the idea outright. These mats are designed to handle the weight of the trainer, bike, and rider. They protect your floors from sweat, but they also help cut down on vibration noise from the trainer. They're easy to wipe clean afterward, and they can help create an appealing visual aesthetic in your cave. The Wahoo Elite mats are popular choices.

Where you gonna put that remote?

It may not seem obvious at first, but the second you get on your bike trainer you're likely going to need to reach and grab something. It could be the remote for your fan, the remote for your TV, your phone, a drink, etc. Having a surface next to your bike is incredibly useful, and an essential part of your indoor cycling setup.

This is another area where the simplest folding tray table will do, but it's helpful to have a surface that can be raised or lowered to your height preference. It's also nice to have a design that can tuck in a little closer and work with the curvy proportions of your bike. A good option here is an over beside food table. It wouldn't be cycling if there wasn't a fancy option, though. For this look no further than the Wahoo KICKR Bike Desk which was purpose built for indoor cycling.

Whats on TV?

Entertainment is a vital part of indoor training, otherwise you're just staring at a wall, working incredibly hard, and traveling nowhere. For some people a smartphone, tablet, or a laptop may be enough. If you ride a smart trainer, you'll likely want to utlize a software cycling platform like TrainerRoad or Zwift. They can run on the aforementioned devices, but they offer far more immersive experiences on larger screens.

Consider purchasing a dedicated smart TV for your pain cave. You can save money by not going for a huge screen size, often times 43 inches (109cm) is plenty. Good quality smart TVs — some which feature Roku built in — can be had for a reasonable amount of money. The smart features will let you stream your favorite content on demand, and the multiple HDMI inputs enable you to connect exterior devices, like an Apple TV 4K for running the impressive Zwift app.

There's another part of your TV setup worth considering: a tripod TV stand. This gives you options. Opposed to permanently mounting a TV to the wall or placing it on a shelf, the tripod stand enables you to put it where you want it. Need to move your cave to a new room for a while? No problem, pack up and go. In a training rut? Move your trainer to a new location in your cave and gain a fresh perspective. Tripod stands also give your setup a clean, finished look.

Cassette Installation

The vast majority of indoor trainers are sold without a cassette, and without one — you can't use it! The top-of-the-line Wahoo KICKR is the only trainer we're aware of that comes with a cassette. This purchase and installation can be handled at your local bike shop, which is always great option, but if you're the type of person who likes to do things yourself, you're going to need a couple of special tools.

First of all, you're going to need the cassette itself. The best cassette for your needs depends on the drivetrain of your bike. For example, the cassette of my Giant Defy 1 Disc is a Shimano 105 CS-5800 11/32. Once you've got your cassette choice figured out, you need to turn your attention to installation tools.

The main item you need is a cassette/rotor lockring removal tool. The exact tool you need depends on the manufacturer of your cassette, but the majority of indoor cyclists need a tool compatible with Shimano, SRAM, SunRace, SunTour, and Chris King. If you fall into this camp, a good choice for you is the Park Tool FR-5/FR-5G. You will also need a 1-inch wrench to use this tool.

When you need to tighten the cassette to your trainer, it's necessary in most cases to prevent it from turning. A special tool called a chain whip is required for this task, and a great option here is the Park Tool SR-12. Sometimes you can get away with this installation without using a chain whip, but if you ever need to remove a cassette, a chain whip is a necessity.

A few more items to consider

• If you're setting up your pain cave in a remote section of your home, you're likely going to need a strong internet signal to stream video and ride your bike in virtual worlds. If your Wi-Fi isn't strong enough, consider upgrading to a mesh network like Eero or Google Wi-Fi.
• That sweet TV you bought looks great, but it likely lacks in sound quality. Consider how you're going to listen to TV, music, and other content, and buy the appropriate speaker or headphone system for listening.
• A great thing about indoor cycling is that you don't need to wear a helmet when you ride. However, your cycling saddle isn't any more forgiving indoors, so you're still going to need cycling bibs and shorts with comfortable chamois pads. Make sure you've got at least one comfortable pair, at bare minimum.

Phew! That's a lot of stuff! Think of this as a long-term investment in your health and fitness. If it's too cold to ride outdoors, you can train safely indoors. Whether you're trying to get faster by following a program in TrainerRoad, or creating custom structured workouts in SportTracks to ride indoors with your Garmin head unit, you will be engaged and active.

How did we do? Did we miss any key items? Let us know in the comments section below... 

With a title like "Race-Day Hacks for Running", if you're reading this, chances are you or someone you know is getting ready for a big fall goal race. Lucky for you, I've done 1 or 10 of those in my day, and I have a few handy hacks to help you make the most of your marathon (or half marathon) race day experience.

Hack #1: Trust Your Training and TRUST YOUR TAPER

Once your last long run is in the books, the hay is in barn. This popular farm-centric figure of speech exists to remind us that as race day draws near, we reach a point where we've gained all the fitness we possibly can from a training cycle. This is easy to see when you look at your Training Load and Performance charts in SportTracks: your fitness level is close to peaking, and your fatigue level threatens to eclipse it if you don't get some rest.   

Once we cross this threshold (we'll define it as 2 to 4 weeks from race day) any hard efforts we do won't increase our fitness further, but they COULD contribute to feeling of burnout and fatigue on race day. That's why it's important to trust that the training you have done is sufficient for meeting your race day goals and embrace the taper in your final weeks leading up to your marathon.

For many runners, tapering is easier said than done. It often feels counterintuitive to reduce mileage, and eventually, intensity as well, as the time to prove your speed to yourself approaches. But trust me, it's better to arrive at the start line slightly under trained and over-rested than the other way around. The taper period provides your body with the critical rest it needs to repair damaged, inflamed tissues from a tough training cycle AND helps you reset and recharge psychologically so you can show up healthy and ready to kick ass on race day! Plus, you get to eat a lot and catch up on your napping and Netflix binging. I don't know about you, but I'm not really seeing a downside here.

Hack #2: Dial in Your Fueling Plan

Twenty-six miles (or thirteen miles) is a long way to go with no fuel in your tank! Hopefully, you've been practicing fueling strategies on your long runs throughout your training and keeping detailed post-workout notes about which nutrition products agree with your pallet and GI tract. SportTracks makes it easy to search these workout notes if so can always know what did and didn't work.

PRO TIP - A general rule of thumb recommends taking in around 100 calories with fluid approximately every 5 miles or 40 minutes.

Know what to expect on the course nutrition-wise by researching ahead of time what type of fuel will be available, and at exactly what mile markers you'll find the aid stations. Bear in mind that if your race course features a nutrition product that you know works well for you, you may be able to pack a little lighter and save yourself the inconvenience and embarrassment of a gel pack-shaped shorts pocket tumor, or inner-sports bra chaffing marks.

However, be advised that if you are doing a smaller race, aid stations may be few and far between and warrant carrying a hydration belt or hand-held water bottle. Whereas larger races, take Chicago or New York for example, will likely have water stations LITERALLY EVERY MILE. It's been my personal experience that major big city marathons provide sufficient access to fluid to run successfully without carrying my own water. But if you are crowd-adverse or nervous about navigating congested water stops, you may want to bring a hand-held so you can bypass crowded aid stations altogether. In any event, I do recommend packing your own gels or chews no matter what. Larger races weirdly only seem to have them at mile 17 (far too late in the game for one to begin a fueling plan). And when it's all said and done, fueling is important, highly individualized, and has the power to make or break your race experience. Don't you want to have as much control over it as possible? I know I do!

Hack #3 - Dress for Success!

Every runner who has endured summer training dreams of crispy, cool temperatures on race day. When your race date creeps into the 7-day forecast, it's a good idea to search your training history on your SportTracks Workouts page and filter the results by temperature. You will see how you preformed in the past in similar weather and set your race-day expectations appropriately. SportTracks automatically adds detailed weather data to any workout with GPS data, so you can easily do this with your 45-day free trial. Here are a few words of wisdom that will help you make the most of the race-day temperatures you are dealt.

Photo of the author by Pat Price via Instagram

On the start line...
Now is the time for extravagant over-dressing in the name of staying warm. If you are doing a larger point-to-point race (pay extra-close attention to this part if you're running the New York City Marathon) you may be looking at spending several hours outside in the elements before your wave goes off. I recommend dressing in the warmest, coziest pre-race threads you can muster AND bringing some sort of something to sit on so you can chillax as much as possible while you wait. But here's the catch: both your pre-race outfit and your seat must be things that you are OK with leaving behind FOREVER once the race begins. 

If you just can't bring yourself to part with actual clothing items, the always fashionable trash bag with head hole cut or an old mylar blanket from the last race you did can provide excellent disposable warmth and/ or seating. You may also embrace race day as an opportunity to purge ancient sweat pants, fleece pullovers, and flannel shirts from your closet OR purchase the most ludicrous, outlandish warm outfit you can find from a local thrift shop to delight and entertain your fellow runners.

PRO TIP - Fluffy bathrobes and footie pajamas are super-warm and always a fan favorite! 

Races do typically donate discarded warm-up apparel to local charities, so know that as you leave it behind it will likely go on to benefit the greater good.

Once the race starts...
When selecting the outfit that you'll actually be running the race in, abide always by the "dress for temperatures 20 degrees warmer than the actual temperature" rule. So, if the actual temperature is 45 degrees, chose an outfit you would feel comfortable in at 65 degrees. 

"But Ellen, running a marathon takes a long time and significant changes in temperature may occur over the course of the race!" you say. Excellent point, my friends. That is why I recommend dressing in layers, and ideally in layers that you don't mind parting with forever. 

If you're worried about being chilly over the first few miles, make sure that your disposal warmth wardrobe includes a runnable lightweight long sleeve shirt that you're comfortable with ditching mid-run. I have also found a good pair of tube sock arm warmers to be a highly effective temporary on-the-run warmth solution. Just snip the toes off an old pair of tall socks and slide them on your arms for bonus running warmth for as long as you need!

Just remember that less is usually more when it comes to running clothes. I always prefer to feel slightly chilly rather than overheated.

Hack #4 Plan Your Race Day Travel Logistics

Training for and running a marathon is physically and emotionally draining in and of itself. Don't let complicated travel and race day logistics consume valuable energy you need for running your best! Plan in advance as much as you can so you can enjoy a smooth, incident-free race experience.

Start by familiarizing yourself with the parking situation for your race. Is there parking at the race site? Will you have to park in one location and take a shuttle to the starting line in a different location? Where is the overflow parking if the main parking site is full when you get there? Knowing the answers to these questions can save you much stress and strife on the morning of your race.

PRO TIP - The answers to these questions can often be found on the race website or in that email you get from the race director the week before the race! Be sure you are making good use of the race resources provided for you!

Take it from me, you will want be EXTRA DILIGENT in planning your getting-to-the-start travel logistics if you are running a point-to-point race. These typically involve being shuttled out to the start location prior to (and in some cases hours before) the beginning of the race. Those aforementioned warm, cozy throw-away clothes can really come in handy in point-to-point race waiting-for-the-start situations! Since these point-to-point races will involve travel factors that are out of your control, always allow yourself more time than you think you need to allow for things like long lines or waits for race transportation.

You'll also want to have a post-race game plan. Think about the recovery snacks and clothing items you'll want and need immediately after you finish running. For example, my post-race must-have items are a comfy hooded sweatshirt, my oldest, most well-worn gray sweatpants, my Oofos recovery flip flops and a Diet Coke. To access your own essential marathon after-care items, be sure that you understand how bag check works in advance so you can navigate it effectively when the time comes. 

Make sure to have a plan for finding your friends and family at the finish as well. This may happen easily and organically at smaller races, but it can get trickier at larger events. Lucky for you, larger races do generally provide some sort of family reunion system to make this easier. Perhaps they will have designated family meet up area or balloons bearing the letters of the alphabet so you can gather at the one that has the letter that your last name begins with. Again, reading the information on the race website and in the race debriefing email you received from the race director is a great way to ascertain this critical logistics information.

Hack #5 - "This is it. Don't get scared now." - Kevin McAlister, Home Alone

Above all else, remember that this is your day! You've put in so much hard work to get here! Do everything you can to savor and enjoy it!

One strategy that I find particularly helpful for maximizing running fun while minimizing feelings of stress is dividing the race into small manageable pieces. This keeps my brain in the game and helps me avoid feeling overwhelmed. I will often divide a marathon into segments based on the course (landmarks along the way, where the big hills are, where I know there will be friends and family cheering for me, that sort of thing). But any metric can work. You might want to divide it into equal blocks of mileage (26.2 miles divides into four 6.5 mile pieces, for example.) Or maybe you section things out based on when you plan to take your gels or chews over the course of your run. However you choose to divide it out, make a goal for each segment in advance of the race start. Once the race begins, take care to focus on just the portion you're currently on and the goals you've set for it. As you make decisions during the race, think about whether or not they will impact your ability to accomplish your goals for segments later in the race.

I, for one, am a very emotionally driven runner, and I have also found great benefit in making a plan for what I would like to think about while I'm running the race. (Kind of like you would set an intention for a yoga class). I like to make a list of cool, inspiring people, quotes, and images to think about for every mile or every few miles. I've found it to be very helpful to have this little collection of positivity to refer back to when things get tough. It adds fun and meaning to my miles and reminds me that running and the community that comes with it is something much bigger than just me.

And finally, I personally find a lot of energy (and perhaps some welcome distraction) from interactions with both other runners and spectators in the crowd. Big or small, you can't beat the electric energy and community vibes on race day! So say something encouraging to a fellow runner, high-five some little kids, and comment on hilarious race signs you see along the course. I think you will find that it gives you an energy pick-me-up and spread some smiles and positive vibes to others as well, and that's what this is really all about.

So there you have it, friends! My favorite hacks for race day success! I hope you've found them helpful and that they might play a role in giving you some sort of feelings of positivity and success as you crush your fall goal race! Thanks so much for reading, and whether you'll be toeing the line at your local hometown half or a world marathon major, I wish you fun times and fast legs on race day!

Some runners choose to follow training principles and strategies that have been carefully developed and refined over the course of decades — and others simply train and race by feel. Ultimately, it doesn't matter which kind of runner you are, because anything that motivates you to exercise regularly is a positive thing and should be celebrated! But runners who rely on feel may never seize the big performance gains that can be achieved by slowing down.

There are many established training methodologies you can experiment with and adopt, but in this post we're specifically looking at "polarized training". This is a concept that was popularized by renown exercise scientist Stephen Seiler, and the basic idea is to focus on two intensities: easy runs and demanding, hard runs. The easy ones serve two purposes: they build and strengthen your aerobic base, and they allow proper recovery from the hard workouts.

Pushing hard and not progressing

In a way, the principles behind polarized training are counterintuitive. There's a common assumption that running more miles at faster speeds is the pathway to improvement. As time goes on, runners assume they must strive for faster training benchmarks and bigger miles. Instead of regularly getting the benefits of easy runs, they primarily execute demanding workouts, often without realizing it. Their runs are hard, their miles are large, and their overall paces are fast. Unfortunately, the place where this approach falls down is the finish line. Pushing hard like this provides initial improvement, but shortly afterward progress stagnates. New PRs will be rare and marginal, or nonexistent.

Polarized training will have you doing a greater number of slow runs, but this method isn't about taking it easy. The hard days, which typically hit twice a week, will seriously challenge you. One of the points of the easy days is to remove the suffering from training, but these runs can be long, and the focus isn't about relaxation — it's about improving as an athlete and building toward something great. 

Get in the zone

If this sounds appealing, you should first embrace zone-based training. You need to learn to control your intensity so your easy runs are easy, and your hard runs are hard. Doing runs where you faithfully stay in zone 2 requires discipline, and one of the best ways to stay on top of it is to keep an eye on your GPS watch to make sure you haven't unknowingly entered zone 3. It's best to wear a heart-rate monitor on every run, and to test your zones regularly so you know they're up-to-date and accurate. Using the default zones that came pre-installed on your watch is not an option.

Your zones can be based on your maximum heart rate, or they can be based on Lactate Threshold Heart Rate, or LTHR. This involves a demanding 45-minute run, and you can do it by yourself with just a GPS watch and a heart-rate monitor. Full information and detailed instructions for this test can be found in our Determine Your Lactate Threshold post.

This test equips you with your current LTHR and your current threshold pace, which you can use to set your pace zones. If you use a running power meter during this test, you will get your Running FTP as well. When you're done, you must update your zones in your Training Options in SportTracks, and in the settings of your watch.

Beware of zone 3

The mistake runners commonly make is to spend the majority of their training time in zone 3. Their workouts are hard, but not overtly difficult. They don't give themselves time to fully recover and adapt to the stimulus, and they never put any meaningful work into zones 4 and 5 — so they don't make any gains where it counts. The key is to employ a strategy where you stay out of zone 3 almost completely. Spend 80% of your running in zone 2, and 20% in zones 4 and 5. Consider how many hours you have to train each week, and distribute the two intensities across your days:

Depending on how much time you have to train, a typical week could have two hard workout days that are separated by at least two days. This creates a microcycle with hard days that will truly push you, and it gives you enough time in zone 2 to fully recover. The zone 2 days provide more than just recovery, though. This is where your base aerobic fitness is built, maintained, and improved upon.

While it's important to monitor your zones are you're working out, it's equally important to analyze your zones afterward. This is where the Analysis tab on your SportTracks workout detail page is incredibly useful. It shows you in an instant how well you hit your target:

If you're already committed to a structured training plan and working toward a goal race, it's best to complete your program as planned. But going forward, consider giving polarized training a shot. Even though you'll be running slowly much of the time, over time you will see your PRs fall.

Indoor cycling used to be a dull and tedious activity where you would grind away at the cranks without mercy while watching a DVD, if you were lucky. Today we have advanced smart trainers that provide immersive and engaging experiences when paired with programs like TrainerRoad and Zwift. They provide an excellent way to maintain and improve your cycling fitness in the safety of your home.

When it gets too cold to comfortably ride outdoors and you decide to embrace indoor training, it can be difficult to determine which smart trainers are the best budget-friendly options. This is a market with a great number of models to choose from, and it's confusing to figure out the differences between models from a single manufacturer — let alone all of them.

The idea behind this article is to do the research for you. We looked at all of the smart trainers on the market and carefully picked a few to satisfy three different price ranges: entry-level, mid-range, and high-end. This is not a list of the very best smart trainers available, it's a list of the best affordable options in each price category.

The best entry-level smart trainer

Figuring out which model is the best entry-level smart trainer isn't as cut and dry as you would hope. An aspect that complicates the matter is that pricing varies dramatically depending on what country you reside in. For example, trainers from Tacx and Elite are more affordably priced in Europe than they are in the USA, and Wahoo products are the opposite.

If you don't live in the United States, the best affordable entry-level smart trainer is the Tacx Flow Smart. It's a "wheel-on" trainer that offers a maximum resistance of 800 watts. It measures speed, cadence, and power, but its accuracy can be off by up to 10%. Not having accurate metrics is one of the things you give up when choosing the entry-level option. 

In last year's article we choose the Elite Qubo Digital Smart B+ as our pick for the best entry-level smart trainer. If you live in the USA, this is still the best option in 2018, as they can be purchased for around $350 USD. Like the Tax Flow Smart, the Qubo Digital Smart B+ is a wheel-on trainer that provides great value for the money, but suffers from inaccurate metrics. Wheel-on trainers also require a short calibration process every time they're used.

The best mid-range smart trainer

Last year we chose the Wahoo KICKR Snap as our pick for best mid-range smart trainer. While the Snap remains a great choice, a shift has taken place in the market. The Snap is a wheel-on trainer, and while it's a much higher-quality unit compared to our entry-level picks, it still has many of the drawbacks that come with the wheel-on design: calibration, noise, accuracy, slippage, wear on the rear tire, etc.

The smart trainer market is so hot and competitive that prices are constantly being driven down. Last year there were no "direct-drive" trainers available in the middle price range, but this year there are. Our pick for the best mid-range smart trainer is the recently announced Elite Zumo. It's a direct-drive trainer that retails for only $100 more than the KICKR Snap at $699 USD.

In keeping with recent trends in the smart trainer market, the Zumo provides high-end specs and performance — even though it's the least expensive direct-drive trainer out there. It offers power accuracy of +/- 3%, a maximum power of 1100 watts at 40 km/hr and 1800 watts at 60 km/hr, and a slope simulation of 12%. It's an impressive new option that changes the story of what you get in the medium tier.

The best high-end smart trainer

Last year's pick for the best high-end smart trainer was the Elite Direto, a model that represented a big shift in the market where the features, performance, and accuracy of premium $1000+ smart trainers trickled down to a unit that was priced well under that. Competing manufacturers had a year to adjust their strategies, which has led to a new recommendation to our top pick.  

The best affordable high-end smart trainer for 2018 is the Wahoo KICKR Core. It's nearly identical to the features and performance of last year's top-of-the-line KICKR 2017, with the added benefit of being nearly silent in operation. The Core does not have adjustable feet, but outside of that there are no drawbacks to this model, and it's priced at $899 USD.

There are other great options in this price range, like the Elite Direto. It's still a great smart trainer, and it's more likely to be in stock and ready to ship (compared to the popular and often backordered KICKR Core). One of the appealing things about the Core is that it's compatible with the Wahoo KICKR Climb, which raises and lowers the fork of your bike to simulate riding hills. The compelling ecosystem and silent operation make the KICKR Core the best budget option, in our opinion.

Don't forget the accessories!

When considering your budget for indoor cycling, don't forget to factor in the required accessories. It's similar to buying a new bike where you need to budget for additional items like pedals, bottle cages, a helmet, and cycling clothes. When you buy a new trainer you are going to need some important accessories to go with it. We cover them all in detail in our Build The Perfect Pain Cave post.

Thanks for checking out this article! If you have any questions or thoughts about indoor smart trainers, we encourage you to leave a comment below...

The Apple Watch has been an excellent workout tracking device for SportTracks for a while now, but a recent update to the HealthFit app has expanded the capability of this integration. Now, in addition to being able to use Apple Watch to track all of your activities, HealthFit syncs your daily Resting Heart Rate (RHR), Heart Rate Variability (HRV), and VO2 Max — and you can now view and analyze this data in SportTracks.

In addition, if you use a Withings smart scale, HealthFit will send your daily Weight and Body Fat readings to SportTracks. We've had a seamless auto-sync integration with the Withings smart scale since 2014 (SportTracks provides auto-sync with the Garmin Index Smart Scale as well). This update offers a new way to sync your weight data.

With just a little adjustment to your SportTracks Health Page, you can start monitoring these metrics. If you're doing lots of training and your RHR is lowering as you get more fit, it's nice to see this on a chart without requiring you to take any manual readings.

Get it running...

To get this data into SportTracks you are going to need an Apple Watch, and you need the HealthFit app on your iPhone. The HealthFit app has a one-time fee of $2.99 USD, but it's a fantastic tool for using Apple Watch with SportTracks as it can easily be set up to automatically sync all of your workouts and health data.

Make sure the software is up-to-date on your Apple Watch and iPhone, and make sure you have the latest version of HeathFit:

1. Open the HealthFit app on your iPhone.
2. Tap More in the lower right corner
3. Scroll down to Workout Synchronization, tap it, and tap on Automatic to turn it on, then tap More to go back
4. Next, tap on Health Metrics Synchronization, and tap on Automatic to turn it on

You may be prompted to visit the Apple Health app to allow HealthFit to access your health data types. If this is the case, select Turn All Categories On in the Apple Health app.

It's worth noting that when you visit the Health Metrics Synchronization page in HealthFit, you can see the history of your recent uploads to SportTracks. Green checkmarks are displayed to show that the sync did not have an error. It's just nice that there's a way to check to see if all of your metrics are being synced.

In order to view and analyze these metrics in SportTracks, you need to adjust the charts on your Health page:

1. Visit your Health page
2. Select the gear icon  in the upper right corner
3. In the Customize window that opens, select the + button to add new charts to the page
4. After that you can select the arrow keys beside the new chart to choose what size you want (I used the 3-chart option in the screenshot at the top of this post)
5. When you have want you want, hit the Close button
6. Select the gear icon  on the right side of one of the new charts
7. In the window that opens, select the Value menu and choose the metric you want to display (HRV, RHR, VO2 Max, etc.)

Why Apple Watch?

There are many great watches available to track your workouts from Garmin, Suunto, Polar and other manufacturers. While the Apple Watch certainly isn't the best choice for everyone (you need to own an iPhone to even use an Apple Watch), it is an appealing option for some. 

There are several great apps for tracking workouts on Apple Watch, such as iSmoothRun, which offers support for running power meters. Apple's default Workouts app is also useful, especially for tracking swim workouts, as it records detailed stroke data and underwater heart rate.

The new Series 4 Apple Watch offers a remarkably large display, and has a feature called "Fall Detection" which can identify when you trip and fall and do not get up. It will automatically contact emergency services on your behalf and provide your GPS coordinates if you do not recover from a fall. It's a reassuring feature for long runs, trail runs, and cycling. You just need to remember to manually enable Fall Detection in Settings when you get the watch.

Thanks for checking out this post! If you have any questions, we would love to hear them in the comments section below...

This month we had the pleasure of chatting with Abby McCarthy, a prolific and accomplished marathoner and Orthopedic Physician Assistant who recently hiked the Pacific Crest Trail! Read on to learn more about Abby and her running career, her actual career, and where they intersect...

Ellen: Hi, Abby! First things first, your job sounds really cool, and potentially very relevant and connected to your experiences as a runner. Has your background as an experienced Orthopedic Physician Assistant informed your approach to endurance running in any way?  

Abby: I wish I could say yes, every day. How sweet would it be if by simply knowing the capability of the musculoskeletal anatomy, as well as its limitations, I was able to focus and dial in my running form, gait, and cadence to best accommodate our body's capabilities and minimize injury? That would be pretty amazing. But no, I heel strike, run without even knowing how to make my glutes fire, and never stretch. I however do have an opportunity daily to see what can happen to the bones of an unused body, the joints forced to carry heavy loads but never put through their paces because their person's fitness wouldn't tolerate it. I see everyday the benefits that exercise and a healthy cardiovascular system can do for the body, and that keeps me moving.

Ellen: I'm actually very comforted to know that a runner/medical professional like yourself struggles with stretching and glute activation just like I do! Thanks for the validation. But enough about me! Let's move on the question 2... Have you noticed any common mistakes that endurance runners tend to make during races?

Abby: I've seen them, and I know them well. Going out too fast, and under fueling/hydrating are standard issue. I find myself recovering from these pitfalls, or mindfully keeping them at bay at every race. I've seen some people grit out amazing races undertrained, but when I feel like I'm dipping into grit as a resource I remind myself that I have done the work and paid my mileage dues and that it is in me physically to complete it. That usually helps. One mistake that I have been able to sidestep is quitting because it feels like it will never end, that there is no way you could go on in your current state. If that is injury or health compromise — YES PLEASE STOP. But being uncomfortable? Keep at it, it will end. I never ran until after I hiked the Appalachian Trail, my first backpacking trip. I learned there that wet socks can last for days and you won't die. I will be hot and sweaty, and you will be hungry, but it will be better soon enough. Out there that maybe 3-4 days before a wet sock or heat reprieve, a race will be done long before that. 

Ellen: Sounds like your experience with through-hiking and backpacking have giving you a lot of great perspective to take back to endurance running. Perhaps all I need to shake my own current running slump is a few months out in the wilderness. Food for thought. Moving on, what's the most challenging moment you've ever had during a race?

Abby: My first 100k was Twisted Branch, an August race. Humidity and heat are my kryptonite. Though I was running well early on soon I fell behind on my hydration, and then way behind. I was moving slower and I had misremembered a cutoff point. I thought my race was about to end and I was doing everything I could to hold back tears. I popped out of the woods and found my dad at a road crossing, and he assumed my tears were from pain and he pleaded for me to stop, but I explained that it was because I was afraid I would be told to stop. He shook his head, clarified that I still had time. I smiled and smiled and headed back into the woods. I ended up not making the real checkpoint anyway. Those emotions, that slowing was a reflection of how much my body had already been exhausted. At 90k my race ended with my resting heart rate well over 100 and my next void more then 12 hours in the future. I learned that time is better spent stopping to pee from over hydrating, then stopping to let the dizziness pass, or to let your heart rate slow because you did not drink enough. 

Also I have to change my shorts after 50 miles, I get too sweaty, and some things should never chafe. The time I learned that was really challenging too. 

Ellen: I would have to agree that heat, humidity, and chaffing are kryptonite, and I have only ever had to endure them for a marathon's worth of time on my feet. I struggle to wrap my brain around sustaining these elements for 50 miles plus. You are one tough cookie, Abby! So, let's switch gears a bit. When did you start using technology in running, and did it change your training and racing?

Abby: I ran my first few marathons and trail ultras with just a Casio. I used the stop watch function when training to keep track of time at street crossings, bathroom breaks, etc., and would then just do the math to figure out my average pace. When I got my first GPS watch I learned better what paces felt like, but I also learned the sting of headwinds and climbs. I had immediate feedback that if it felt bad, I was doing badly. So I stopped using it so rabidly, looking every half a minute. Looking as the mile chirps its completion lets me know what I have gotten done, and also what more I can do. It has made me a stronger, smarter runner. Also, because I have a narrow temperature comfort range, I keep track of what I wore at certain races. That lets me look back and see a 10k when it was 31 degrees with no wind I wore X and it felt good. It takes some of the guesswork out of it. Now with HR monitoring there is a measure of me working hard vs it feeling hard, and that keeps me honest. 

Ellen: Nice! It sounds like you use technology in a very practical, resourceful, and healthy way! Kudos on keeping the feedback that you get from it in perspective and not letting the numbers on the watch define the quality of your run. Easier said than done, for sure! Let's talk a little more about your training methodology. Do any training practices or techniques you've tried stick out as having made a real difference in your performance?

Abby:

1. Mileage: mid-race I think about all the work I have done, when I was tired, when it was hard, when skipping would have been easy, and I realize that it's for this — so use it.
2. Running in any kind of weather: that way race day you are ready for it all.
3. Speed work: even in the game of endurance racing, speed work has made a big difference in my race results. Even if your muscles are shot, if you know how to turn your legs over you can keep moving forward.  

Ellen: I don't know about you, but I think that those things and their commonality amongst runners who are training for all kinds of distances is what makes running so beautiful. I really love how it's accessible to everyone and the things you need to do to get better are straightforward and highly accessible as well. But I digress... We want to know more about your personal experience with coaching! You are coached by Daven Oskvig. How did your training and racing change when you started working with your coach?

Abby: In so many ways. First of all, he is an amazing runner, and a thoughtful, pragmatic coach. I had never had my mileage coming from the mouth of a human who knew what it took to run far, and to do it well. Before Daven it was always a plan from the internet (which works really well for many people), but I have such an ownership to other's expectations of me that I stick to the workouts he outlines, and he keeps me honest. Week to week he looks at the data and adjusts the training based on what he is seeing. He can tell me, when I don't know, that I have more hills in me, when I can run further, and when I need a break (vs want a break). In the first year I worked with Daven he saw me through my furthest distance (75 miles), and took 12 minutes off of my marathon PR. He has more faith in me then I do, and that helps me when my faith waivers — in training or a race. 

Ellen: Wow! A 12-minute marathon PR is huge! It sounds like you've really hit the jackpot with finding a coach who understands how to motivate you effectively AND give you sound training advice that translates into real results! That's awesome! Daven coaches you through SportTracks. What can you tell other SportTracks users about the experience of working with your coach on our platform?

Abby: Ooo, when I get an email from SportTracks I know that Daven has reviewed my workouts and he has feedback. I can post a workout with my comments and my concerns and thoughts, and it gets plunked right over to him, no need to text or send any extra flags. It's easy for him to see what I have been up to, what he has asked me to do, and what has resulted. Good or bad, we then have something to work with. Because it links with both my Suunto and my Garmin automatically I don't have to do a thing.

Ellen: Rad! We're so stoked to know that SportTracks keeps communication between you and your coach easy and streamlined without clogging up other communication platforms such as your email inbox or text message feed. That's exactly what we were going for! :) In your opinion, what is the most valuable thing the sport of endurance running has taught you about yourself?

Abby: I am a person who likes to be comfortable. Generally, I will go through great lengths to avoid being uncomfortable. I learned a lot about finding comfort in uncomfortable situations when I hiked the AT. After that, it seemed that I could find a way to be comfortable doing most things. Now to be comfortable running far I just need to run a lot. I am a person who will go through elaborate accommodations to be comfortable. I guess I have learned to be accommodating.  

Ellen: Well said! I really like how you think of hard work and training as "making accommodations" for making running more comfortable. Yet another excellent perspective! Alright, let's get down to the fun interview questions! Do you have an all-time favorite run, or an iconic bucket list race or route that you dream of doing one day? If so, please tell us about it!

Abby: Oh man, I've been working to get my lotto tickets (one year at a time) into the Western States Endurance Run bucket. This February I aim to run the Black Canyons 100k in under 17 hours to get my third ticket into the bin, and will keep my fingers crossed. It's the oldest 100 miler in the United States, and the only 100 miler I have my eye on. My favorite run right now would have to be the Mt. Hood 50 miler that I ran while I was hiking the Pacific Crest Trail. I had so much fun, worked through some race-day obstacles, and took 20 minutes off my previous 50 mile time, all in a beautiful setting surrounded by awesome people. 

Ellen: Great choices all around! Western States is undoubtedly the holy grail of ultrarunning! We will keep our fingers cross for you and those lottery tickets as well. And you're right, Mt. Hood is crazy-beautiful and at the top of our rave-run list as well! Now that you've completed the Pacific Crest Trail AND run an impressive number of marathons and ultras, what's next for you?

Abby: I would like to BQ again, but with a time that actually gets me into the race, and as I mentioned I want to tuck another ticket into that WSER lottery. But also this year I want to try a race ladder: 5k, 10k, 13m, 26.2m each with a "pre test" race then 6 weeks of focused training before racing the distance. Each training and building on the previous. The marathon would get a full 8 weeks. I think that will help me find the benefit in strength training and help me learn to push when I want to pull back. Finding endurance in shorter distances. 

Ellen: Wow! That's a very well-rounded list of running goals you've got there! We wish you all the best as you chase them, we believe you've got what it takes to crush them all, and we can't wait  to follow along via SportTracks! Thanks so much for taking the time to chat with us, Abby! Keep up all that awesome training and know that we'll be cheering for you!

Thanks for checking out this post! You can read more about Abby's Pacific Crest Trail adventures in her excellent PCT Journal. 

In addition to being an accomplished Orthopedic Physician Assistant, Abby McCarthy is a dedicated endurance runner and hiker. She lives in Rochester, NY and is coached by Daven Oskvig.