Garmin Vector 2S Review - Tri Stupe

An extended write up from Tri Stupe on Garmin Vector 2S after Jun Shen's previous entry. Both of them have been comparing notes and this time around, Stupe provide a more lengthy entry touching on installation of the unit and a few important metric for Power training. Here you go!

Garmin Vector 2S Review

For cyclist or triathlete, training using Heart Rate Monitor or HRM seems outdated with the availability of "more affordable" power meter. Power meter can cost a fortune especially when you factor in the pricing of the bike and gears you already invested in this (already very expensive) sports. Why aren't HRM enough? Like many others, I've toyed with the idea, and wished I could afford one - or rather, for the technology to be more affordable so it's possible to get one, or two (or depending on how many bikes you may have ;-))

Vector 2S

Athletes comes in all different level of fitness and capabilities. Even ourselves, our heart rate differs everyday depending on our rest, performance and even the weather. So, to be training at "10 beat per minute" more than yesterday may very well meant different level of effort if you had a tough day or an easy day (at work or at training). However, having a consistent benchmark such as power, which is a function of force multiply by distance over time. It sort of provide a number where you can use to benchmark your training against. The level to generate 100Watt (W) when you are fresh or tired is the "same" to the power meter. But to get your heart to work to generate that 100W when you are tired, may meant busting your heart rate at Lactate Threshold than when you are fresh. 

An analogy I could use would be to compare Heart Rate to a vehicle RPM while Power is the capacity. A car going uphill may require higher RPM (HR) to generate the same climbing power and definitely lesser RPM (HR) when you are moving on a flat ground. Now imagine if you can train at a given Power irrespective of your HR... you will become a more efficient cyclist or triathlete!

Garmin Vector 2S

Lucky for me, the good people in AECO Technologies, which is the authorized distributor of all Garmin products in Malaysia has been kind to provide myself and Chan a unit of their latest power meter to be used for our training. Chan has provided a write up on why in the team's blog. We both have been using the Vector2S and has compared a few notes on training. Among others, we soon found out that I can churn out more power compared to him. Question was - am I a stronger cyclist because I can fire up higher power? Now keep this question in mind while I continue today's review of the 2S.

First up is the Garmin Vector 2S itself. It is a pedal-mounted power meter. Other variations available in the market (for power meter of other brands) are crank mounted, bottom bracket mounted, hub mounted and crank-spider mounted. My exposure and knowledge was nil until the Garmin Vector 2S. This review will be specific for Garmin Vector 2S; until I manage to (afford???) another different type to compare. 

The Garmin Vector 2S (I will call it 2S from now onward) is an upgrade from the original Vector where the older pod appears to be a ring (O) that goes through the bike spindle versus the newer Vector that has the pod coming as a clamp (()). The plus side? Easier installation. Meaning, You can remove the pedal and re-install it on another bike faster and easier. Ideally, I would think for such investment, you may unlikely remove the pedal and the pod. That is unless you decided to do so (or use a different bike setup like a road bike vs a TT bike) for race reasons. 

The closer look of the Pod clamp

Vector 2S is single sided pod aka on the left pedal while the full fledged Vector 2 is both pedal - which gives you better left-right accuracy where power generation is concerned. On the "left" only power meter such as 2S, the total power are multiplied to provide the reading. While some of you may now argue the accuracy of a one-sided unit - I believe manufacturer like Garmin would had factored in this when building the algorithm to compensate or to correct the readings. For that, Garmin units has function of "Smoothness" in percentage (%) which could mean how smooth your pedaling motions are, and these translate to efficiency. 

Continue Reading at Tri Stupe's Blog : What's in the box?

GARMIN - TEAM 2NDSKIN RUNNING CLINIC EXPERIENCE - RYAN CHIEW

Ryan was awarded the Top Performer mantle during the recently concluded first batch of Garmin - Team 2ndskin running clinic. We had a word with Ryan to see what he had to say about his experience and take-away from participating in the Running Clinic.

Ryan (left) with Anson, AECO Technologies (Garmin Distributor Malaysia) Marketing Manager

"Firstly thanks for the opportunity to join Garmin Team2ndskin Running Clinic and special thanks to Stupe, Roy and Deo for sharing their knowledge and experience. Most importantly we had fun which makes the training more enjoyable beside managed to try different models of Garmin GPS running watches that suits different runners. My main objective of signing up is how to maximise my short hour of workout due to busy work schedule beside  knowledge and tips shared by trainers helps to improve on running techniques in order to stay injury free 

17th Jan 2015 Sat 7am Bukit Jalil Park: First running clinic topic on "Tempo Run" is something new coz all this while I had been doing it wrongly. For example my 10km PB is averaging btwn 48-50 min and had been doing my tempo run below 5 min pace which is wrong. It is suppose to be 5.10-5.30  min pace as advised by our trainers. 

28th Feb 2015 Sat 5pm Kg. Pandan Sports Complex: "High Intensity Interval Training (H.I.I.T)" can be fun and done in different ways as shown by the trainers in order to make running more interesting. It's not necessary need to be a run but different exercise too. It helps improve max vo2 whether doing a run or exercise

21st Mac 2015 Sat 7am Bukit Kiara Park: Hillwork and speedwork conducted here help builds strength. Suitable training venue also play important role to improve performance as different venue serve different purposes for training which is good for runners whom want to improve constantly. Short introduction done before did some trail running which was exciting to explore the hidden nature before ending the sessions. 

Glad to meet other runners by making new friends during the clinic and sad when the last session ends. Till we meet at some other time"

Getting Into Swimming - An Idiot Guide for Runners and Cyclists : Roy Yeow

Of the 3 disciplines in triathlon, swimming is normally the most dreaded activity. Swimming is probably the reason why many triathlete-wannabes did not make it into triathlon. It should not be, as swimming should actually be zen like and relaxing. There could be various reasons why swimming is difficult for a lot of people and based on my journey thus far from a runner to a triathlete, I will try to share my observation and how to overcome the obstacles and hopefully, giving you enough to make you into a triathlete you wanted badly.

Group training in pool to simulate Triathlon crowds, courtesy of Total Immersion Malaysia

Before we go into the details, there are swimmers that use freestyle and others use breaststroke to get through the swimming leg. Nothing wrong with using either one of this. The heck, you can even use butterfly to power your way through your triathlon (800M - 3.8KM distance depending on the type of race), but obviously I doubt this is the most energy efficient thing to do. I personally prefer to use freestyle as if you do it right, it actually save the legs for the other legs... duh (in this I mean saving energy for cycling and running). However, the toughest part in freestyle is you have to keep your head down to swim efficiently, making it tough to see where you are going. With the right training and practise, sighting can be improve and freestyle is more efficient. There is a reason why the pro uses freestyles exclusively.

Open water swim session by Swimon in PD, pic by Swimon

Unlike cycling and running, to excel in swimming (read freestyle), it is all about techniques. It is no longer just getting out of your doorstep and making the mileage. You need to analyse and retrain every part of your body. From head to hand to leg to breathing, it is all about minimising the drag. As water is 829 times denser than air, a slight improvement on your technique will improve your swim. For those that swim ala Kampung style, I suggest that you review your technique and improve on this. The least this will do is to make swimming more relaxing and easy, giving you ample energy when you hit on your saddle for your bike and run in your triathlon. I was blessed that we have a superb swimmer in the team - Irene, that shared her knowledge to improve my inefficient style (Irene was our ex-national synchronised swimming athlete so it is in her to swim like a fish).

For you guys that is serious in improving your techniques, browse the Internet, there are plenty of tips to make you a more efficient swimmer.

If you do not know how to swim at all, I actually deem that better, as you do not have any bad habits that you have ingrained in your mind for years. You can actually start fresh and learn to swim correctly. All you need to do is, get a good swimming coach (no not those that teach you how to swim leisurely, which actually could be teaching you wrong swimming habits, get those triathlete coach).

Existing Putrajaya lake during Half IronMan Putrajaya, pic by Julia Othman

Once your swim is more efficient, you can start focusing on improving your swim through sets and repetitions. Apart from doing drills to improve your techniques, it is now time to put in the distance and speed. This is where it is similar to cycling/running. Tempo swim, interval swim, long swim needs to be incorporated as part of your training.

This is where the third part and probably the biggest challenge for new swimmer is, we only get to train in swimming pool while races mostly are in open seas or lakes. Open water swim (OWS) is obviously different. There is no four walls you can lean on, you cannot see the floor, there is no lines on the floor to guide you, there is current and waves, there are living beings that will scare the shit out of you.

From my view, it is all about your own confidence and phobia, get over it and you be fine. If you cannot yet, do not fret, slowly work on it. Firstly, get into the sea and try out one thing at a time. Lately because of the boom of triathlon in the country, there is now OWS sessions being conducted in Port Dickson almost every month, you should join if you intend to experience and improve your open water experience. Life jacket, kayak, first aider services are available that ensure safer environment to give you confidence in OWS.

Glad to run out from the sea in my first triathlon in Morib, pic by Tristupe

Once you get into the sea, just relax and float. You will be amazed at how our body are not built to sink. With that assurance in mind, tune in to the flow of the sea. Embrace the currents and waves and use the energy to help you, never fight the nature. As for the rest of the unknown, such as you cannot see the floor, well, if you have train adequately in the pool, you do not have to bother about how deep it is, cause it makes no difference to you when you are swimming on the surface.  Start swimming a shorter distance and come up and see your surroundings. Increase your distance slowly as you gain confidence. You will also need to start working on your sighting and turning once you can swim confidently.

The last part of swimming is the stress of swimming closely with many people during race day. In a mass start race, you will see over  hundreds of people cramp on the beach side and rushing into the water. It is like a stampede and this is another part why swimming is not so much a welcome discipline for many in triathlon. My advice on this, start from the back where you are more comfortable. Feel your way, learn from others and as you gain more experience, you will know how to handle these physical wars.

As for me, after almost a year of jumping into triathlon, I can safely said that my swim has improved tremendously (though I am still slow compare to those regular swimmers). The improved efficiency gave me the confidence in races, at least I do not need to worry about meeting swim cutoff but focus on getting through it without wasting too much energy. Through OWS session and also race participants, I have gained more experience and confidence to continue to improve on my swim leg.

Swimming itself can be very therapeutic and is a good recovery activity after a heavy workout - run or cycle. Swimming also provides a full body workout that helps in your life. If you can, make swimming part of your life, just like any other workouts you are doing.

Having said that, if you are into triathlon, do remember swimming is actually the shortest of the three disciplines, so train well and train smart. I hope this article give an insight on how a runner, a non-swimmer, overcame the challenges to start the journey into triathlon. We all can do it!

Road to Penang 100 Ultra - Deo

Hi all, apologies for the long silence on the blog. Seems the lack of posting is related to many of us in the team getting caught up with different things and more so with the sudden less than usual activities during the recent fasting months. We are catching up again and today, we are sharing Deo Azrul's write up about him preparing for the Penang 100 Ultra. 

-----
Road to Penang 100 Ultra - Deo
31st August is Malaysia's independence day. The recent independence day also marked the end of my 2-month training program for Penang Ultra 100 (P100) which is scheduled to be flagged off at 9pm on Saturday, 6th September (less than a week from now). It would be my 8th 100km race and the nervousness that I'm feeling now is as though it is my virgin 100km race. P100 would just be my second road 100km after Beaufort 100K in last June but there are two main reasons why P100 gives me a real scare: 1) The rolling elevation at the Balik Pulau stretch as well as the 800m++ Penang Hill that we have to deal with after about 80km into the race (and if only I manage to get that far into the race); and 2) Fighting sleepiness when the race is scheduled to be flagged of at 9pm. Normally staying alert and awake between midnight and 2am would be very difficult. 

The training program was carefully planned to incorporate sufficient training for mileage/endurance, some speed works for intensity and at the same time not overdoing and risking ourselves to injuries. If I could recall, I never prepared a proper plan in my previous ultra marathon races, except for my very first 100km race in TNF100 Thailand back in 2012. The program was also carefully tailored so that Khairul, a good friend of mine, would be able to prepare himself to finish his first 100km race (he had never done anything more than a full marathon distance race before). Planning was easy but to execute it would take another set of efforts. 

Read all about it here at Deo's blog : Penang 100 Ultra 

Training in the month of Ramadhan - Deo AH

This week, Deo share with us his challenge of training during the Ramadhan or fasting month. Waking up early for Sahur, going through the day with lower than expected energy level (until about a week in when things starts to normalise), training nuances and other religious obligation pertaining to the Holy Month. We would like to take this opportunity to wish all our Muslim readers a blessed Ramadhan.
-----

It's the holy month of Ramadhan again. And one of the worries for runners like me is how to train during the month, when we are fasting. In other months, most runs on weekdays are done after work, normally in the late afternoon before sunset while majority of the runners are looking forward for the weekends to come to strike long runs in the morning or hit the trails. 

For me there was not much different in training in the month of Ramadhan and any other months of the year and you don't need to experiment or invent a new training regime. A little adjustment should be enough. 

How is my training different in Ramadhan from other months?

As I normally do my weekday runs at night, it is still going to be the same. Only that in Ramadhan, my runs will start a little late, around 10.30pm after Teraweh prayer. And I will have to cut short my runs from around 10-12km per session to around 7-8km to ensure I would be home no later than midnight, as I need to wake up for my sahor (pre-dawn) meal around 4.30am.

My weekend runs now will be done at night after Teraweh prayer, starting around 10.30pm. As I planned for my long runs to be from 15km to 25km, the sessions will run right past midnight. So, Friday and Saturday nights should be nice as I can catch few extra hours of sleep the next morning. 

With two short runs on weekdays (probably Monday and Wednesday), one 21km run on Friday night and one 15km run on Saturday night, I shall be doing around 50km per week, a slight lower than my normal 60km per week in other months. 

So, I guess training in Ramadhan is not much a different from any other months. The only notable different is doing trail runs. As it is quite not safe to run trails at night (this is what I believe due to the existence of poisonous animals), it is hard to train if you had registered for any trail events after Eid, for example the TMBT Ultra Trail Marathon to be held about two weeks after Eid. This was one of the biggest worries for me in the past two year when I participated in the event. To overcome this, I had to ensure that my trail training were sufficiently covered even before the start of Ramadhan while the month of Ramadhan is just to accumulate mileage to train the foot to be on the course long enough. 

Other things that you need to pay attention during Ramadhan is dehydration. Drink lots of water at night and drink frequently while you go out running even at nights. If before this you can afford not to drink throughout your 5km run, in Ramadhan, make a point to drink even when you're not thirsty. Drink lots of plain water and fresh juices, and as energy for your runs, drink Milo or the likes or simply consume dates. Drink more post runs. Avoid caffeine, sugared water and carbonated drinks. If you plan to run after Teraweh prayer, don't eat too much during Iftar as you'll feel bloated during your runs and will feel like throwing out, and at times you will just feel lazy to even go out for a run. 

Location wise, Putrajaya is the most known place to run at nights in Ramadhan (or in other months). You'll see more runners in Putrajaya on weekend nights this month. My other favorite place to run is in Bukit Jelutong as it is close to my place and less traffic. Shah Alam is nice but be careful of the traffic, they can be annoying even at 2-3am.

I found a good blog entry by Muslim Runner entitled "How to Run in Ramadhan" for you to read, some points/tips may not be applicable for us here in Malaysia but the entry should give us a general idea on the topic. Read here

So, all the best with your training in Ramadhan. Fasting month should not be an excuse for us not to run as when there is a will, there is a way. I wish all Muslim friends and runners a very blessed Ramadhan!

The Team 2ndSkin Running Clinics For Beginner

Starting May, Team 2ndskin embarked in a new journey to share and help new runners by conducting running workshops that cater to beginners. The idea is for the team to share their experience with the running community and to specifically help beginner runners to achieve their goals, be it comfortably completing a 10K race  or to improve their timing. The workshop is design to be interactive with low number of participants to try to have the personal touch to everyone needs. And to date, the workshop has been very interactive with many questions posted by the participants that is beneficial to all.

We have structured the workshop in a way that each participant (regular or beginner runners) will hopefully go back with at least one new information they can apply to their runs, and with three sessions conducted in Desa Park City, Kota Kemuning Lake and Dataran Kemerdekaan Shah Alam to date, we believed everyone went back with something for them to work on.

Through these sessions, the team has covered more than 20 participants, ranging from beginners planning to run their first 10K to season full marathoners. With the diverse background of the participants, most often than not, the workshop dragged longer than the expected time of 1 hour 15 minutes, but it was mostly welcome as the discussion was spot on to the participants need.

The workshop starts with a brief introduction of the team and our background. It will then move around the floor for each participants to introduce themselves, share their background, what they expect out of the workshop and their next goal.

Workshop 1 : Desa Park City

Once we were done with the formality, we got straight into the serious stuff. The basic of running is shared, where we covered the posture, movement and some training tips. With the theory out of the way, participants were to try out the movements themselves while we tried to monitor and provide them with feedback. The participants were then asked to run 1-2 KM with the new found sharing. 

Next, we tried to cover the maintenance of the body (aka engine) to ensure that all the running/training will not cause an abrupt stop due to any injury/pain or illness. This is where the topic on stretching comes in. We would also introduced the importance of foam rolling and trigger points massage. This topic is to ensure the participants know how to "service" their body after putting their engine through intense training day after day. Other topic we shared is the strengthening and conditioning of the muscles, which in general helps with maintenance as well as improved performance of the runner. The workouts we covered is shared and certified by our Fitness partner - Get Active Personal Trainer. We do advice for those that is serious to get certified Personal Trainer to guide them to the next level.

Workshop 2 at Kota Kemuning

Nutrition and hydration discussion comes next. This is where we talked about what goes into the engine (body). This is normally divided in to what we consume before, during and after a workout/race. What goes into the engine is as important as how we train to ensure prolong running career and best performance. Some other topics we covered include attire, shoes, technology, cross training and to your surprise, we even covered how to look good while running. As 2ndskin is an apparel company, how to look cool with 2ndskin tees is definitely in our DNA. 

We will then go through a Q&A session where we try to answer the queries and concerns of the participants.

The feedback thus far has been positive with many of the participants wanting more knowledge sharing from the team. We have participants that is in regular contact with the team to provide progress update on their training, which is very encouraging.

Workshop 3 : Shah Alam

The team has been very open to suggestion/feedback by the participants throughout the three sessions and has been working on incorporating the feedback into future workshops.
More sessions are in the pipeline and will be announce soon once it is ready.

Here is what the participants view about the workshops:

1) Krystle Teoh (DPC 1st May)

- First running workshop wit Team 2ndskin and spot on solutions were provided for several issues raised by us. So much to learn from these guys here. Most importantly they offer much more advise apart from just running do's and don'ts, I'm sooooo looking forward to the second session.. KUDOS on the first workshop guys!!

2) Jennifer Fei Meng Wong (Kota Kemuning 3rd May)

- Hi guys, Thank you for sharing your valuable experiences. The workshop was most beneficial and inspiring especially for the beginner like me. Learning the correct running posture is very important, it helps me in ways of speed, strength and reduce chances of injury. Really learned a lot today. Keep up the good work guys. Thanks again.

3) Christine Peh (Shah Alam 17th May)
- Hi guys, thanks for the workshop! It was very helpful in introducing a total newbie like me to the world of running. I liked that the workshop was conducted in a small group which gave people a chance to talk and ask questions. The team athletes were down to earth and open in sharing their personal experiences and it felt like a community talk than a rigid session. Topics covered such as proper running posture, breathing, nutrition, strengthening exercises, types of training, stretching, etc were practical and have helped me put more thought into how to prepare for my upcoming race. Thanks for getting me started and look forward to attending more of your sessions in the future!

In the mean time, stay tune and register yourself for the next workshop

Team 2ndskin Running Workshop for Beginners

Good news for those who are new to running and taking up the challenge!

In conjunction with the many major races that are coming up at the tail end of 2014 (BSN Putrajaya Night Marathon, SCKLM, Pg Bridge Int Marathon), Team 2ndskin is announcing that we will be conducting several basic running workshops/sessions for beginners and those who are new to the running scene. As this is targeted at newbies, we are opening these running workshops to those who have signed up for the 10km Category only. Please, do note that we are not implying that all of those who sign up for 10km are beginners; as there are many elite runners competing in the 10km race as well.

Our main target segments are those:

- Who have just started running and less than 12 months

- Who are running the 10km distance for the first time

- Who run the 10km in about 70 – 90 mins and want to improve on their timing

For those who are already regular runners and don’t meet the above criteria, you will not be able to reap the benefits of the workshop sessions, so please do allow those that meet the criteria to sign up for the running workshops.

We are only taking in 10-12 participants per running workshop/session so that we can offer more individual attention to each participant so that they meet their goals. These workshops will be conducted in various locations around the Klang Valley and dates and locations shall be announced via our blog and FB page in due course. Team 2ndskin will be conducting these running workshops free-of-charge as our way of giving back to the running community as well as to instill a healthy lifestyle and fitness-way-of-life to the masses.

Participation will be on a first come-first serve basis and registration for workshops are via email to runningworkshop@2ndskin.asia complete with your proof of registration in the 10km category of any of the races listed above.

Do direct any enquiries you may have to our email listed above and we will endeavour to answer as promptly and as best we can.

Keep running strong!

Hammer Anti-Fatigue Caps – A Revelation

In the modern market, vast production of supplements has caused consumers to be confused and the attractive labelling aims to attract customers. Being part of Team2ndskin’s partner, Hammer Nutrition Malaysia, via Globalaerotech first gave me a bag of diverse products as a tester. The packing is humble looking, not much graphics and eye catchy design, I wonder if it’ll catch anybody’s attention if it gets on the shelf. I had the Perpetuem, Perpetuem Solid, Endurolytes, Endurolytes Fizz, Recoverite, Gels, and so on. Perpetuem and Endurolytes Fizz are the ones that I normally consume during training and race. Perpetuem works so well for me that it kills my major hunger problem in long course racing and fuels me with consistent energy, I have sworn by it ever since it solves my dilemma. Endurolytes Fizz comes in tablet form, it starts fizzing as it gets contact to water. A tube of Endurolytes Fizz has 13 tablets in it, equals to 13 x 600ml bottles worth of electrolytes. The magic in Hammer Nutrition gets me going for so many races throughout 2013, bringing me sporting endurance that I need to remain competitive in racing.      

I first heard of Anti Fatigue Caps about 3 weeks ago when I dropped by Eugene’s house to collect my Hammer supplements. I took a bottle from Eugene, and immediately the next day tested it at Genting Sempah. I rode with Irene on that day, kept staring at my Garmin 910xt to monitor my speed. I know that with my lack of training, the soreness in my quads will strike before I could climb the hill for the second loop. Guess what, I was riding at 20km/h going up Genting Sempah, 7km/h faster than normal! 35% performance improved! Second loop was slightly slower, 18km/h. But still, much faster than my average speed. Although I was tired, my quads were not sore at all! One of the biggest limitations that stops athlete from going faster and going longer has been solved.

Anti-fatigue caps contain potassium magnesium asparte, L-citrulline, ornithine alpha-ketoglutarate and a host of other components. Cut short the lengthy scientific explanations and put it in layman’s term, it buffers lactic acid. Not only the caps are gluten free and vegan friendly, it also increases glycogen availability for energy production. The excessive ammonia built up from protein metabolism during prolonged intensive workouts interferes with glycogen production, interrupts body’s energy output. With Anti-fatigue caps, I am able to stay stronger in multiple hours endurance racing. I will take 2 caps one hour prior to racing and continue with one cap per hour during the workout as prescribed on the label. Each individual is different however, and you should try and test to determine the effective dosage for yourself. Eugene mentions that he uses 2 caps before the race and 2 caps every hour for optimal effectiveness. It served him well during his recent Gunung Nuang Ultra Run.

Next I went cycling with my teammate Jason, he told me this, “Whatever you’re gonna take today, I’m gonna have it too!” So I packed up my “fast food” into a recycle bag, with Gels, Endurolytes Fizz and Anti-fatigue caps in it for Jason. As we climbed up Genting Peras, Jason told me, “Normally I feel sore at this point, but today I feel okay. Let’s see if it really works.” The ride went on to the peak, he said, “Bloody hell, no wonder all this whil,e you guys are so fast! Ask Eugene to get me one bottle!”

A couple of days ago, my Marine Engineering Officer had a friendly match prior to Navy Mini Olympics. I gave him two caps and he lasted the whole match inside the field, double his normal performance! Hammer nutrition never fails to impress me. By writing this article to share with the readers of our team blog, I hope I can level the racing advantage because by taking Hammer Anti-fatigue caps, it gives me tremendous advantage in racing. One thing for sure, these caps will be in my checklist for Langkawi International Ironman 2014!

How To Improve In Swimming - Irene Chong

Team athlete Irene is an accomplished swimmer having represented Malaysia in synchronized swimming in her earlier years. Here, she tells us how to improve in your swim by incorporating drills into your training. Read on and if you are unsure, drop us a question and we'll get Irene to put your doubts to rest...

My favorite sport in triathlon is swimming. Swimming is the one of the non-impact activity sports, which makes it good as a form of cross-training or recovery workout.  Swimming is harder to pick up compared to cycling and running. To improve swimming, technique is very important. I highly recommend that beginners stick to drills as much as possible early on. My suggestion of the drills:

1) Catch up

Push off the wall in a streamline and start your catch as you normally would. Leave the opposite hand fully extended, even during the recovery. Allow the recovering arm to “catch up” to the extended arm, touching hands before you begin the catch with the arm that was extended. Now, leave the opposite hand fully extended, even during the recovery. Allow the recovering arm to “catch up” to the extended arm, touching hands before you begin the catch with the arm that was extended.

Catching up. Learn more here

Catch up allows the athlete to work on the timing of their breath, a good rotation, and a steady kick. It isolates each arm but allows newer athletes to balance their stroke with less difficulty than they’d have with the opposite arm glued to their side. Catch Up Drill can help correct a short hand entry by forcing the athlete to extend their recovering arm further in an effort to touch their opposite hand.

2) Fingertip Drag Drill

This drill is swimming normal Freestyle while dragging your fingertips along the surface of the water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. You should also check your body position during this drill, focusing on good side-to-side rotation.

 

Image from Youtube Video Here

An alternate version of this drill involves dragging the entire hand, wrist-deep, through the water. This helps build strength and speed of the arm recovery motion.

3) Closed Fist Swim

This is my favorite drill since it really helps develop a long, efficient stroke. By forming a tight fist around your thumb on the pull, you take your hand out of the equation and force your forearm to pick up the slack. If you've done the drill correctly, when you switch back to regular swimming, you should feel a noticeably more powerful pull. This helps increase the surface area of your arm that's pushing you forward through the water.

 

Learn more here

Drills can be very boring, so you can add some "toys" during the drill training, eg: paddle, fins, snorkel..... Enjoy the drill and stay tuned for the subsequent swimming improvement article to improve on the kick and also on pulling. 

Skechers GoRunUltra Unboxing by TriStupe

Much hype has been generated in recent weeks as Skechers Malaysia informed the team that the much-awaited GoRunUltra; the Skechers cushioned running shoes will make it's debut. We are lucky to have TriStupe and Deo receiving these pairs for testing and feedback to Skechers. Of course the review would not be complete if there isn't an unboxing post. TriStupe has  (as usual) written about these new gears he recieved and share with us how the shoe look like and feel like "out of the box". The team would like to express our gratitude to Skechers Malaysia for their continious support. Have fun with the Unboxing review.
-----
Skechers GoRunUltra Unboxing : TriStupe

Skechers Malaysia has been ahead in Asia to launch new models after new models. What was shown to me about 2-months ago, the Skechers GoRunUltra (GRU),  has finally arrived in Malaysia and I was lucky to be among the first few to receive these newly launched running gears as it lands. Sometimes, these items are still in the 40-footer container. Talk about being delivered immediately upon arrival. Previously, I've worn the more cushioned GoRunRide2 Nite Owl and find it very nicely padded. 

Cushioned and as fast

So when I received a call from Eugene, the Team 2ndSkin Principal, to go to the Skechers Malaysia HQ and get the GRU, I was naturally excited. I was also told that a unknown date-to-release GoRunRide3 will be passed to me. More of that later!

Go Like Never Before

GoUltra - US10. Red/White

I first saw the GRU when it was a "sample" (with holes at the bottom to prevent it from being sold as a legit shoe). It was chunky by Skechers GO-series standard and it promises to "ride like a full cushioned shoe while allowing contact with ground". I've work cushioned shoes before and I am still wearing one for training (Brooks Ghost5). They are typically high on the "drop" and nothing else than 13 to 15mm. The elevated ride sort of throw you off-balance once a while on uneven surface. That is how injury to the ankle (twisted or torn ligament due to accidental fall) happens. Hence, the popularity of minimalist or zero-drop shoes. It put your feet on "neutral", so to say. So when the GRU was presented to me, I was naturally skeptical.
"Why would Skechers, after all these while working on minimalist shoes, going maximalist?"
"Isn't going thicker counter of what mid-foot strike is about?"
I had many questions in my mind over what this edition will do...So, until I take it out for a run, perhaps we unbox first?
The Unboxing
I really like unboxing new shoes. Something about it always make me felt guilty to wear them out for a run. The (volatile organic compound VOC) smell, the feel of a clean virgin shoe and the nicely packed and wrapped up box. First look on the shoe is the fiery color. Red on white sole. It sort of remind you of the Salomon Sense, which is the top of the range trail lightweight shoe.

Chinese New Year Red

To start with, the GRU is the most cushioned shoe I ever run in the past 18months.GoRunRide2 was very cushioned and the GoRun3 continues the trend of cushioned-minimalist, if there is a term for that. When placed amongst the other Skechers, this is the "big boy". Thick. Soft. And It look fast just standing.

4-way mesh on the top for flexibility. GoBionicTrail material on side for lightweight and structure

For a shoe this bulky, I was impressed by how light it was. The US9 comes in at 8.7oz or 250grams and the pair of US10 I got was just pipping the 9oz mark. How is this impressive? The lightest Go-series is the GoBionic, which runs in at 175grams or 6.2oz. For almost 80% (estimated) more cushioning, that is just additional 75grams - or 5-spoon of sugar (to sweeten the deal). 

About 250grams or 9oz

The official press release for GRU says it is 65% more cushioned that GoRunRidemodel (260grams). If you put the maths together, you will realised, despite the additional material used to raise the amount of cushioning, the GRU comes in lighter than the most plush Go-series (before GRU debut). This exhibit material and technology being used really well with each new model that Skechers releases.

Door-To-Trail

I was confused when i flip the shoe over and saw that the sole are not the typical GoImpulse-sensor layout (but known as Rigid Resagrip), but rather aggressive lugs which reminds you of Brooks Cascadia 7. I was naturally skeptical as my best experience with Brooks Cascadia were ver 5, and wifey uses the 7 previously (before going over to Skechers). In other words, Skechers has produced a "hyrid", which I was then told the correct term for this is Door-To-Trail. 

Aggressive Sole

The ribbing in between the lugs are too soft to offer any grip. It could be there for cosmetic purposes only. The lugs, however, felt pretty sure on first touch. I did try to compress it and it does to an extent. My only worries is how fast it may last if used as an out-and-out trail shoe. I will need to remind myself that this is a NOT a trail shoe. Door-To-Trail!

Closer look of the lugs

The GRU is a 8mm drop that can be converted to a 4mm drop by just removing the insole. Yes, the insole itself lend a full 4mm to the ride. Made possible by the thicker heel crash pad and thinner front. The same insole is used in the GoRun3, which I've customised the GR3 with my GR2 insole for more "road feel".

about 10grams

The inner part of the GRU with sole removed is smooth and velvet like. Save for the stitching on the side, I foresee this to be able to be neutral if worn sockless (and no blisters, hopefully). Removing the insole sort of free up the space inside as well. Hence this contributed to some tricky fitting if you are buying and testing. Many I know that received the GRU went 1-size up (Nick and Jamie, not sure about Deo). I stick to the same US10 I take for the other GoRun series with wide toe-box (except Speed where i went 1 size up due to tight front).

Should be alright for sockless. But will confirm later.

Unlike the other cushioned, structured and controlled (motion) shoe, the sole were surprisingly flexible. With the insole in place, it is normal not to be able to fold it up like when the insole removed.

No camera trick. 

With the insole, I can still bend it up to 75degrees (the above shows a 90degree fold). The above is really t show that despite the heavier cushioning, it is still surprisingly flexible. This will allow the feet inside to move and splay as it lands. From experience using Skechers shoes, this allow for more "grounded" feel, as any uneven surface will see the sole "wrapping" around it, ensuring better shoe-surface contact, lessen the chances of slip and fall over uneven terrain. Skechers call thisProgressive Flex Zone. Skechers score big on this.

Red-Lime color with White sole

The GRU has a dual-density layer built which provides both support and cushioning. The Rigid Resagrip™ outsole engineered to provide the right amount of support while the softer Resalyte™ midsole (memory foam!) provides cushioning. With the customisable 8mm to 4mm drop, you essentially get a maximal cushioned shoe that provides minimalist feel. However, please be aware you WILL be standing taller. Stack height is 23mm forefoot and 27mm heel, which gives the 4mm drop. Add in the insole, it goes to 8mm. Traditional running shoes, esp the cushioned shoes are riding higher and has larger drop by minimum of 13mm to 15mm drop (so your heel is on the higher side by that amount of height).

GoRunUltra vs Brooks Ghost 5

You can see from the photo above, the Brooks Ghost 5, which was my main shoe (and still in service for those training days) before I switch to Skechers is noticeably taller and thicker. The visual above would provide the reader a better comparison of the ride height. 

Heel and Front profile

The GRU continues to promote the M(idfoot)-Strike and the heel cup is curved upwards and the bump in the midsole will encourage landing and taking off correctly. However, the bio-mechanic of good running (strides, landing, taking off, injury prevention) differ from person to person. One must remember that wearing a shoe that encourages/promote front foot strike or midfoot strike will not work if we do notunlearn and relearn how to run. Be informed there is no miracle shoes that will change your running strides. Key point is "encourage".

Material Updates

Mix of materials

The GRU utilises a mix of Synthetic and mesh fabric upper that will provide both breathable and stability with strategically placed overlay. The toe front has been fitted with synthetic material that will protect the front if you use it for trails. Reflective strips are seen on the front and the back (S logo is reflective). 

Inner side view of the right-side of shoe

The side stitches pattern will remind you of the GoRun3. From my usage of the GR3, the show is supportive enough as claimed and I do not see how the GRU will be any less with similar use of materials.

The tongue is intergrated/sewn on

Like most of the Skechers shoes, the tongue has been integrated or sewn on. I begin to appreciate it more as it help to stop small stones or sands from getting into the shoe from the top in the trails or on dusty roads. The tongue has been made wider as well, so it "wraps" the top of you feet, providing more comfy feel. Of course, one may argue it will reduce breathability - I am monitoring it as I ran with it already (in the review next).

Flat shoelace

Lastly, this may be missed by many, the shoelace provided with the GRU is flat. There is merit to this as the flat shoelace actually secures better that rounded laces. Love the details to the laces that has the same red-lime color as the shoe (than boring monotonous color).

Here are the official specs to the GoRunUltra from Skechers site.

Men's Skechers GOrun Ultra Running Shoes

Discover the ultimate in cushioned running with the SKECHERS GOrun Ultra LT shoe. Designed for Ultra Marathon running with more Resalyte shock absorption than ever before.

Details:

• Cushioning Ultra Marathon running shoe design
• 65% more Resalyte cushioning than Skechers GOrun ride shoes
• Provides runners with the enhanced cushioning and support to help protect joints and limit fatigue in longer distance runs
• Dual density layers offer the stability and support the advanced runner needs
• Cushion and comfort that all runners will appreciate
• Rigid Resagrip™ outsole engineered to provide the right amount of support
• Soft midsole layer provides cushion effect
• Progressive Flex Zone provides flexibility and firm support
• Aggressive traction control GOimpulse sensors on outsole allow for superior control on any terrain
• 6mm heel drop height
• Promotes a midfoot strike
• Weight: 8.7 oz. in a men's size 9

Construction:

• Synthetic and mesh fabric upper
• Synthetic overlays for stability
• 4 way stretch mesh for added comfort
• Side S logo
• Lace up front
• Soft fabric shoe lining for barefoot wear

Note: This pair of Skechers GoRunUltra is sponsored by Skechers Malaysia via collaboration with 2ndSkin Asia Athletes program. Thank you Skechers Malaysia and 2ndSkin! This pair is retails for RM419 (men) and RM399 (women) in Peninsular Malaysia and has been made available in all stores since February 16, 2014. Opinion in this write up is my own and not influenced by Skechers Malaysia or 2ndSkin program.

Next : Wait up for the full review from Door-To-Trail, literally!

more to come