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Posts Tagged ‘Training’

Swimovate Poolmate Pro

December 31, 2013 Leave a comment

I have a strong passion for gadgets and love the ability to collect training data for analysis. I have recently had the opportunity to try out the Poolmate Pro swimming watch from Swimovate.

The Poolmate Pro is easy to setup and you’ll be going within a couple of minutes, all you need to configure the watch for first use is your weight, length of the pool and which hand you’ll be wearing the watch on. So, with this information set and the choice of measuring specified (imperial or metric) it’s time to give it a bash.

In the water the watch feels unobtrusive and after a while it is easy to forget you are wearing it. After a set of ten lengths I stopped to see how the watch was getting on only to find I had it in a paused state – oops!

After that false start, I set the watch to go and off I went. I swam 60 lengths which the watch faithfully recorded, I had to remember had to stop the recording and complete the set as I had only skimmed the user manual.

I’m used to using my Garmin 310 for recording training data but with pool swimming all I would get is overall session time unless I manually set each set.

Having a watch that measures the laps accurately and automatically is a blessing as my mind easily wanders and I forget how many laps I have swum!

In terms of data recorded, reviewing the log in the comfort of the bar at the leisure centre it seemed to give pretty much what I was after. Swim time, number of laps and average stroke count were immediately beneficial, there is also a measure of efficiency although I haven’t checked this out.

On getting home, I downloaded the application to my Mac from the Swimovate website. I followed the instructions in terms of installation then connecting up the USB cradle but it wasn’t being picked up. I unplugged the cradle then reattached it – this then started some process but unfortunately caused the computer to reboot.

When the Mac came back up everything seemed to be working fine, I was able to open the application and I could see that the log had been loaded from the watch (docked in the cradle).

I will add a few images to this post later when I get round to taking some of the watch, cradle and application.

In conclusion, I like the Poolmate Pro and apart from the crash my Mac experienced I have no complaints about the actual hardware. My only wish is that at some point Swimovate issue an update for the watch to allow individual lap recording, this will be useful in determining lap time consistency.

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Norwich Triathlon Training Ride

May 27, 2012 Leave a comment

Making the most of the good weather, and being back home after a week in sunny Glasgow, I met up with a good friend to ride the Norwich triathlon olympic bike route.

I’ve known Gary for something like 15 years but have not really seen him for some time so it was good to bump into him at the Tri-anglia Waveney 1 traithlon at the beginning of the month. He’s a strong cyclist having done a couple of E’tapes taking in a good few of the most famous mountains France has to offer. As Gary is doing the Olympic tri this year, we thought it would be good to ride the bike route to get a good feel for it.

We joined the route at Saxlingham Nethergate and then proceeded round the course, the first 5 to 10 kilometers were on fairly quiet rides which allowed us to have a good chat. From joining the main road back Woodton into Brooke it was pretty much single file due to the traffic. The road is quite fast although there are a few inclines to consider pacing correctly on race day. Again, the road between Brooke and Poringland was pretty quick and it was nice to turn off toward Arminghall and away from all the cars.

The road to Arminghall is okay but as there are fields either side it could get windy when the road opens up. We then decided to ride to Whitlingham Lane for completeness rather than turn back toward Caister. When we got to the lake we had a quick look at where the ramp comes out of the water and the short run into transition.

The last leg of the course was okay although it takes in Skeet’s Hill, which for us was toward the end of our ride, but on race day will be fairly near the beginning – this is a good little workout for the legs!

Finished off the morning with a nice coffee and chat with Gary and Clare about family, work, cycling and triathlon.

What a great start to the weekend!

As shown in the graphs below, my heart got a good workout. I’m fairly pleased with my cadence and average speed of just under 19 miles an hour (30 km/h) given that I’ve not really cycled further than about 10 miles in one go!

Cadence

Cadence

Elevation

Elevation

Heart Rate

Heart Rate

Timing

Timing

My Training Levels

March 27, 2012 Leave a comment

Ideally, I would measure my heart rate in swimming, cycling and running – but I haven’t done this yet. Instead, I have calculated my HRmax from the formula 220 – age.

This equates to 220 – 35 (well, I’ll be 35 in May so probably closer to the mark!) which gives me 175 bpm.

Maximal heart rate % of HRmax Actual Figure
T1 65 114
T2 70 123
T3 75 131
T4 80 140
T5 85 149
T6 90 158
T7 95 166
T8 100 175
My heart rate zones as of April 2012
Tempo-level % of HRmax Type Description
T1 65 Very gentle Regeneration and long to very long sessions.
T2 70 Gentle Improves fat metabolism. Training between hard days.
T3 75 Relaxed Base, long sessions. Able to talk easily. Main zone for cardiovascular training.
T4 80 Quick For longer fartlek runs and tempo cycling.
T5 85 Fast Anaerobic threshold zone. Limit loads in first two months of preparation period.
T6 90 Hard Approaching race pace for 70.3 distance. Improving basic speed in training.
T7 95 Very hard Improvement in anaerobic zone, intervals only in short-term. Training for sprint and Olympic distance.
T8 100 Maximal Competition tempo for solo race – 3.1 mile run, 12.4 mile cycle or 550 yard run.
Guide to heart rate zones

I am able to set up training zone alarms on my Garmin Forerunner so that I am alerted each time my heart rate moves into a new zone, I am yet to do this but it will prove a useful tool to concentrate my effort.

Swim Training: Part 1

January 13, 2012 Leave a comment

Having had a long break from swimming I thought it time to start training again given that it is my weakest discipline.

Each lap is 100m, my warm-up lap is also front crawl.

My session today was a bit rubbish as the pool was really busy and in both roped off lanes there were people doing breast stroke so it didn’t look promising. Lap 07 was particularly bad as I was stuck with three people in the lane making it impossible to get into a decent rhythm or overtake them. Lap times:

Lap 01: 02:11.17 – Warm-up.
Lap 02: 02:36.20
Lap 03: 02:44.87
Lap 04: 02:42.67
Lap 05: 02:25.42
Lap 06: 02:41.22
Lap 07: 02:56.97
Lap 08: 02:29.61

Swim Session 13012012

Click for larger graph.

My previous session was a lot better in that the pool was quieter, although I forgot to hit the lap button so lap 7 includes extra two lengths! Here are my lap times:

Lap 01: 02:41.00 – Warm-up.
Lap 02: 02:26.8
Lap 03: 02:23.5
Lap 04: 02:41.50
Lap 05: 02:51.70
Lap 06: 02:32.47
Lap 07: 02:41.72
Lap 08: 02:32.37
Lap 09: 02:46.47
Lap 10: 02:43.02
Lap 11: 02:45.93
Lap 12: 03:56.27
Lap 13: 02:42.62
Swim Session 06012012

Click for larger graph.

Four weeks to London Tri

July 12, 2010 Leave a comment

With just four weeks left until the London Tri I’m looking forward to getting some decent training in.

This week (w/c 12th July) I intended to do the following:
Tues – swim, 50 mins, 1500 metres (10 * 100m sets).
Wed – bike, 1 hour, 20 km at tempo & max effort sessions.
Wed pm – swim, open water.
Thurs – run, 50 mins, 8 km with hill reps.
Fri – rest.
Sat am – swim, open water.
Sat – bike, 1 hr 30, brick sessions, 60 mins tempo bike & 15 min base endurance out, 15 min tempo back.
Sun – run, 40 mins, 6 km, 10 mins base & 10 mins tempo alternating.

Well, that’s the plan anyhow, will see how work and other commitments pan out.

Back to training

July 8, 2010 Leave a comment

Having had three days off training to recover, I’ll be back on the treadmill for a 5k run this evening once the children are in bed.

I can’t leave it any longer as I have the London tri to prepare for now, just four weeks away!

Have a ride scheduled for tomorrow lunchtime with my friend, the same course from the Norwich tri.