Bobby McGee Study Recap Week of 6/19

The Stryd team is excited to partner up with Olympic running coach Bobby McGee to conduct a study on how participants using McGee’s training plan with Stryd devices improve their 10K race times over 12 weeks.

Last week was our first study session, and in it we took a baseline assessment of the participants by having them run 200 and 2000 meters. The importance of this was to get a baseline to compare with at the end of the 12 week program, and to use this baseline to generate our power zones to use to drive our training.

SESSION RECAP WEEK OF JUNE 16: 

The hour kicked off with a 10-15 minute easy walk or jog followed by dynamic mobility drills. Next, participants did four rounds of progressively difficult strides followed by a 200 meter time trial. They were given time to fully recover before running their 2000m time trial, which concluded with an easy walk or jog for recovery and then post-exercise releases & stretches (e.g. calf pumps, stretches for the soleus, rectus femoras, psoas and hamstrings).

 

Stay tuned for weekly updates to follow the journey of our participants as they Stryd toward their goals.

 

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Matt Fitzgerald Includes Power-Based Running in Newly-Released Training Plans

As a runner, you’re always looking to improve. Perhaps your goal is to run a marathon, or to set a new personal record in the 10K you run every year. Often, improper training is a daunting obstacle preventing the realization of your running goals.

Thankfully, that obstacle needn’t stand in your way any longer. Nutritionist, author and endurance coach Matt Fitzgerald has partnered with internationally recognized coach and author David Warden to bring you detailed training plans for runners (available for purchase through TrainingPeaks). These plans are based on the 80/20 principle, which states that athletes generally improve quickest when they train 80% of the time at low intensity. In his post “Intensity Guidelines for Running” Matt features training suggestions based on heart rate, perceived effort, run pace, and run power. With these detailed plans, Fitzgerald & Warden simplify how to train for a race, allowing participation in these events to enter into the realm of possibility.

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One of many exciting aspects of these plans is their inclusion of power as a training metric. Although it has been used in cycling for over a decade, the concept of power as a performance metric for running is relatively new. It has gained momentum with the validation of its credibility by athletes and trainers over the past few years. The development of devices compatible with smart watches that measure power by companies like Stryd have made it a convenient training tool for aspiring runners. To boil the benefits down to their essence, using power as your go-to training metric provides a much more accurate representation of your actual effort.

These plans cater to runners of all skill levels who wish to train for a 5K, 10K, half or full marathon. They are based on the amount of training time available and desired difficulty level. Each plan is backed by a Level Guarantee, allowing customers to switch to a different one if they find the original to be out of sync with their needs.

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Matt includes an 80/20 Zone Calculator (pictured above) for those following his training plans to discover their ideal running power based on prior performance. While training, runners need only monitor their power with a device like Stryd and compare it to their targeted zone. Additionally, these are not your typical training plans. With structured workouts designed in TrainingPeaks, you can export your plans to a Stryd supported device, which will take you through the workout step by step from warmup to cooldown, and display unique zones in TrainingPeaks based on your individual threshold power.

These power-incorporated plans put your goals within reach and allow you to continue to grow and progress as a runner. For more information, reach out to David at david@dwcoaching.com or visit Matt’s website www.mattfitzgerald.org.

Newly Unveiled Polar V800 Firmware Fully Compatible with Stryd!

The wait is over. Run mode on the Polar V800 now displays Power, Pace, Distance and Cadence data from Stryd! Ready to put these new features to the test? First, acquaint your Stryd and V800.

Pairing your Stryd with the V800

  1. Select ‘Settings’ >> ‘General settings’ >> ‘Pair and sync’ >> ‘Pair other device’
  2. Move around to activate Stryd
  3. Select ‘Stryd’ when it appears onscreen
  4. Press ‘START’ to pair

When you use the specific steps above, your watch will automatically begin collecting distance/pace data from your Stryd instead of GPS. To confirm this change or revert back to GPS data collection, see further instructions below.

Editing sport profiles using Polar Flow to display power on the watch screen

  1. Log into your Polar Flow account online (https://flow.polar.com/)
  2. Click your name or profile photo in the upper right corner polar profile
  3. Choose ‘Sport Profiles’
  4. Click ‘Edit’ under the sport you want to edit. (‘Running’ used as an example below)Polar Flow 1
  5. Click on ‘Training views’ below ‘Related to device’ Training Views
  6. Add any of the power data fields listed below for display in ‘run mode’ on your V800:
    1. Power
    2. Average power
    3. Automatic lap power avg
    4. Lap power avg (power-based interval training)
    5. Last lap power avg (power-based interval training)
    6. Maximum power
    7. Lap power max (progressive hill sprint workouts)
    8. Last lap power max (progressive hill sprint workouts)
  7. When finished, click ‘SAVE’.

Now it’s time to sync your updated settings to your Polar device!

Syncing updated profiles to your V800

  1. Visit flow.polar.com/start to download and install FlowSync software
  2. Connect your Polar device to your computer
  3. Run FlowSync software
  4. The FlowSync window should open automatically, indicating the sync is in process
  5. The sync is finished when the window says ‘Completed’

Confirming Stryd as source of pace and distance on your watch

  1. On your V800 Select ‘Settings’ >> ‘Sport profiles’ >> ‘Running’ >> ‘Stride sensor’ >> ‘Choose sensor for speed’ >> ‘Stride sensor’

Displaying Stryd data on your watch

  1. Press ‘Start’
  2. Select ‘Running’ mode
  3. Scroll the data screen until you see your power data field(s)
  4. When running, Stryd power will display on the watch

Analyzing your data in Polar Flow

  1. Upload data from your Polar V800 via USB cable or wirelessly via Bluetooth Smart with the Polar Flow app.
  2. Review your performance in Polar Flow and learn how to train and improve with power.

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Analyzing your data in PowerCenter

Currently there are two ways to get your run data into PowerCenter. One is to manually download the file recorded by your V800 and then upload it into PowerCenter (see steps below). The second method is to perform an offline sync, which would allow you to analyze additional metrics not recorded by your V800 such as form power and leg spring stiffness. Soon, there will be a simpler method of syncing your Polar Flow and PowerCenter accounts!

  1. To transfer data Polar Flow to PowerCenter, go to the run activity you wish to export in your Polar Flow account, scroll down and click ‘Export Session’
  2. Export the .TCX file
  3. Open stryd.com/powercenter
  4. Sign into your account
  5. Click ‘Settings’ and followed by ‘Connect / Sync Data’
  6. Scroll down and upload your .TCX file in the grey box
    upload
  7. Upon upload completion, click ‘Analyze’ and scroll down to the calendar to see your new activity which you can now analyze

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For further information on pairing Stryd with the Polar V800, visit Polar’s website.

Stryd PowerRace – Your New PR

PowerRace – Your New PR

Performance is priority on race day, you’ll test your body and mind against the course and the competition to find your new Personal Record.

The idea of discovering your new PR motivated us to create the supreme racing tool- PowerRace.

Your Personal Record considers three goals:
1. Get the most out of your body
2. Conquer the course
3. Focus on racing

Get the most out of your body

To race your best, extracting every ounce of energy from your body is key. It takes precision to know how to properly expend energy throughout a race. While you don’t want to charge full-speed out of the box lest you risk expending your energy prior to the finish, you also don’t want to be overly conservative and end up with leftover stores. Training and competing with PowerRace helps you set a target that you are forced to follow, enabling you to run at the proper intensity throughout the race.

Conquer the course

You will encounter unique challenges in each race that you need to overcome to find your Personal Record. Don’t let a single uphill section fool you into thinking your time or pace is ruined. We removed time and pace from PowerRace to help you hone focus into power alone. Guided by this superior metric, you will get the results you work for.

Focus on racing

Dedicate all of your mental output to running instead of losing some to distractions like glancing at your watch or fiddling with your data screens. We programmed alerts into PowerRace to notify you when you fall out of the zone. These alerts let you know when there’s something to check your watch to prevent you from checking it needlessly.

How do I install it?

  1. Plug your Garmin watch into the computer and open Garmin Express
  2. Select your watch
  3. Click ‘Manage Apps’. (If you used the Preview version, find PowerRace in the list of apps and click on the X button.)
  4. Click on ‘Get More Apps’ in the bottom right
  5. Search for ‘Stryd’ and then download ‘Stryd PowerRace
  6. PowerRace will install on your watch
  7. Unplug your watch and scroll to PowerRace to start!

How do I use it?

  1. Open the app on your watch
  2. Press enter and pair your Stryd device
  3. Select your race distance, race target, and auto lap target
  4. Press start on the watch to start a run
  5. You will get a solid buzz if you are too low and a vibing buzz if you are too high (+/- 20 watts). Adjust your target in real time with the up and down buttons.
  6. Run! Focus on your race and look at the watch only when you need to
  7. Customize data screens: Press UP (or swipe left to right) on the enter screen and select a data screen to customize.
  8. Use 10 watt range instead of 20 watt range: Press UP (or swipe left to right) on the enter screen and select ‘Do 10W Range’
  9. Use beeps instead of vibrations: Press UP (or swipe left to right) on the enter screen and select ‘Enable Beep’

When should I use PowerRace?

PowerRace is perfect to use while racing, during long & steady runs, and long intervals (1+ miles). PowerRace is a great guide for steady, stable workouts.

When shouldn’t I use PowerRace?

We recommend against using PowerRace on track, interval, and hill workouts that have constantly-changing power targets.

Summary

PowerRace makes racing your #1 priority. We removed the fluff and distractions so you can get the most out of your body, conquer the course you’re on, and focus your mind. Please share your success stories on the Stryd Community!

Help

Please message us on our live chat on the Stryd Homepage or email us at support@stryd.com.

Beat the Pace Game. Run with Power to Experience a Breakthrough.

What happens when you face the biggest hill you’ve seen? You make the challenging decision to charge up full force. You peek at the power display after the first minute. “340 watts…345 watts” You just unlocked the key to your breakthrough. Your breathing is steady. Your legs are strong. You will be at the top in rare form. It is your reward for the perfect power plan.

Hans van Dijk and Ron van Megen released some new secrets from their “Secret of Running” you how to forget pace and run with power. Pace fools the mind. You can run strong, but pace says you are running slow. Power encourages you. Strong effort means strong wattage.

Click here. Learn the step by step instructions here for your breakthrough!

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For the full secret to reaching your ultimate performance, buy Hans and Ron’s book! Click below now.

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Power Up and Attack the Downhill!

Power up and attack

Think back to the last time you took advantage of a downhill section of your run. The rush of freedom and speed you felt when opening up your stride and blasting away felt limitless. The magic of downhill running comes with a reprieve from the battle with gravity we fight as runners. How we understand and make use of this “free” energy is important to us, and extreme accuracy in a power meter to capture it is paramount.

Stryd has been recognized for its ability to provide an objective performance number to guide running effort for both downhill and uphill segments. Braking becomes especially influential in downhill efforts. We recently fired up our in-house metabolic cart to investigate the extent the braking impact of downhill running contributes to a runner’s energy demands, offset by leveraging the effect of gravity to fly down hills.

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This work culminated in a new and improved downhill power model. This model is now available in the most recent firmware release, version 1.1.2. The results in terms of error compared with VO2 of the new model compared with the older one are shown in the figure above. Version 1.1.2 better accounts for the eccentric loading induced energy demands of downhill running and agrees better with VO2 (r^2 = 0.89 across all runners). These downhill running changes in version 1.1.2 will make your Stryd work better for pacing on varying terrain.

Read the Release Notes for Firmware version 1.1.2

Thank you Stryders for your continued support and feedback throughout this process. You have made this journey of bringing power to running fun and worth every watt of our energy. Please continue to share your experience using Stryd with us and let us know what we can do to help you reach your goals. We love hearing from all of you.

Remember, attack the downhill with power!

Best,

The Stryd Team

Stryd Trends: See Your Progress

Blood, sweat and tears — that is what it’s all about.

That’s why you put in the work every day. The prizes and accolades are nice, but it’s also about the process.  That daily grind.  Everyday you sweat.  Sometimes you bleed. Occasionally, you even cry (just a little). There’s that internal satisfaction at the end of the knowing that you are getting closer and closer to your goal.

But… wouldn’t it be nice if you could see that progress?

Well, now you can.

Stryd Trends show you how your fitness is improving after a hard workout, and how it declines after some time off.  Because fitness accumulates over time, it takes about two months of data before a baseline is established.

Metabolic Fitness

…tells you the metabolic stress your body can handle. The orange trend indicates your Metabolic Fitness trend. Use the value on this trend line to see how prepared you are for your target race distance.

  • 0-19 Skill means you are ramping up. Continue to feed training to the Stryd PowerCenter to build your fitness trend.
  • 20-35 Skill means you are prepared for a 5K race.
  • 30-50 Skill means you are prepared for a 10K race.
  • 40-65 Skill means you are prepared for a half marathon race.
  • 55-70 Skill means you are prepared for a marathon race.
  • 70+ Skill means you are prepared for ultra and endurance race distances.

Improve your Metabolic Fitness with VO2 Max Intervals, Lactate Threshold Runs, Easy Runs, Threshold Runs, and Race Specific Training.

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Muscle Power

…identifies your peak 10 second power from every run. The orange trend line follows changes in your run economy.

Improve your Muscle Power with VO2 Max Intervals, Hill Sprints, and Supplemental Training.

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Muscle Endurance

…determines the run with the greatest overall load from each week.  The orange trend line tells you your capability for a single long run.

Improve your Muscle Endurance with Aerobic Threshold Runs, Race Specific Training, and Long Runs.

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Get Started Now

Stryd Trends give you the power to track your progress, and to train with confidence in your fitness gains.

Check out your Stryd Trends on the Stryd PowerCenter.

Buy Stryd on the Stryd Store and start building your Stryd Trends today!