I have used an array of devices from the usual line-up of ruthless big name massive ego brands to track my training progress and analyse it to death. The likes of NIKE, GARMIN, POLAR et al do a fine job in their own way and have some excellent functional systems. But any of the strap-based devices on offer I get sick of after a while as they are straight up uncomfortable and ugly. In the on-line world we have the wonders of imap my every frickin move and the like; in effect the wearable performance market is big and will become huge and sadly dominated by the massive corporates.

Maybe now however the average runner (road and trail), triathlete and multi-sporter might have a surprising choice; the simply awesome SPUTNIK top from i-RULE.

When I received it for test and review, I had no real idea what to expect other than, being i-RULE it would be:

1) different
2) stylish
3) well thought out
4) pretty much unheard of ( I have read about anti-branding but really these guys do not seem to have a marketing pulse ).

What is it exactly?

A high performance running top that collects heart rate and accelerometer data in real time and sends it to your mobile phone which it can then use to publish the data to Facebook where it is managed, analyzed and shared.

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Not only is snowshoe racing  a fantastic cross training activity it is a hell of a lot of fun and provides relatively low cost alpine recreation, particularly when compared to skiing and boarding. It’s not uncommon for back-country snowboarders to use lightweight snowshoes to ascend before boarding down the slope.

Struggling with leg strength and endurance? Looking to build reliable hamstrings? Strap on a pair of snow shoes and harden up for increased power.

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Traditionally, late autumn through to early spring marks the rebuilding of aerobic and strength foundations in the periodised programs of most endurance athletes. It coincides with shorter days, poor weather, dangerous road and trail conditions and with it all, seasonal health concerns.

As in any periodised ( or recovery-based) training program the main aim is progressive adaptation and improvement but not unhealthy obsession. It is OK to miss the occassional session and to roll with the punches in terms of other commitments. It’s not only the traditional big mileage time it is also about addressing core strength and particularly any imbalances or injuries that need rehabilitation and conquering.

Athletes that embark on regular, disciplined base training throughout the winter establish a substantial aerobic foundation that will carry them through to early summer; it’s like  money in the bank.The gradual low-intensity, repetitive nature of base miles often (but not strictly ) done on soft winter trails strengthens ligaments and tendons in key joints, enabling the athlete to gain strength in these crucial locomotion areas and prevent iunjury onset ahead of spring time speed work.

Hill work and snowshoeing or dune running ( if accessible ) are important ingredients in a successful winter build-up and offer stimulating and challenging alternatives to the daily grind.

A common misjudgment is to tune your base mile phase to a metronome like beat of low intensity with way too much time spent in HR Zone 1; it is usually of more use to venture to the dizzying heights of Zone 2 low ranges during winter miles, This means, roughly you should be spending a good deal of your time exercising at between 60-75% of HRmax. In terms of progression over a typical 12- to 16-week base phase, training should gradually increment from the low end (i.e. 62 to 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate). In the case of say, a running program, adding 5km-10km gradually to your weekly total before a stable mileage rest period then add to the progressive total over the ensuing three weeks.

You should include a fartlek session once a week whether you are running, riding or paddling adding to the faster sections of these kind of activity over a 3 week period; it breaks up the monotony and helps ready your body for speed work in spring.

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Delayed Onset Muscle Soreness (DOMS) is a condition of muscle pain, soreness or stiffness that is generally experienced  12-48 hours post exercise.  It is particularly prevalent when kicking off a new program, switching disciplines ( trail running to kayak for example ), or after shifting your volume and intensity up a notch or two or doing compound sessions such as bricks.

Contrary to old wives tales and dated wisdom, DOMS is not caused by lactic acid accumulation after a tough training session or race. Szymanski (2001) notes that blood and muscle lactate levels do rise considerably during intense eccentric and concentric exercise, however values for blood and muscle lactate return to normal within 30-60 minutes post exercise. Szymanski also notes that the symptoms of DOMS peak within 24-48 hours after an intense eccentric exercise bout when blood lactate levels have been at normal levels for a considerable amount of time.

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It’s a well established fact that runners with reduced ground contact time produce better results. Faster top running speeds come about mainly by the runner’s ability to apply greater ground forces and reduce contact time; bearing in mind that research indicates aerial time remains essentially unchanged as speed increases.

How do you achieve improvement in contact time? There is a lot of work going on in various quarters to determine practical protocols that may provide assistance from increasing muscle and tendon elasticity with specified stretching and activation routines to optimal toe dorsiflexion.

More to the point how can you determine your force, acceleration and contact time simply, quickly, conveniently and cost effectively? Until recently you really needed to book yourself into an exercise physiology lab that has a set of wired-up force plates ( preferably integrated into a treadmill ); an exercise that is not simple, convenient or cheap.

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Very much in vogue, post WW II, the humble medicine ball is winning over a new generation of converts. We are great believers in incorporating plyometrics and medicine ball routines into your programs not only for the specific physical benefits but also to instill a sense of fun and variety into what is usually a tough and monotonous routine.

In terms of cost effectiveness, accessibility and efficacy, medicine ball workouts definitely have their place. Used in conjunction with conventional plyometrics, medicine ball exercises can help improve strength, speed, balance and power. With medicine ball exercises you are dynamically moving your body, with resistance through a range of fluid motions.

Medicine balls utilize a high level of trunk activity. Many theorize that all movement begins at the core (abdominal and low back) and all forces are translated through this region. This means that if your core is weak your ability to develop power or force through the extremities will be reduced. Although there are many ways to train the trunk, medicine balls allow you to train these muscles in an explosive manner as well.

Explosive power development will give you new levels of strength and help improve overall performance. In sport there is no factor more important than rate of force development. Meaning, being just strong is not enough.

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Agility is basically the ability to change direction without the loss of speed, strength, balance, or body control. It is, arguably one of the most misunderstood and under-trained attribute in our sports. Certainly highly visible and measurable attributes such as strength, speed and endurance are easily measured and improvements prescribed. Agility, on the other hand, is much harder to measure. Yet everyone knows agility when they see it and can benefit from working on their agility.

To improve agility, it is important that gains are made in strength, balance, coordination, and reaction times.
By incorporating an element of agility training into you program you stand to gain better control of essential fast movements, making them more efficient, accurate, and reliable.

Specificity

Any activity you choose to practise must be specific to an intended skill in order for maximum improvement, or transfer to occur. This means when selecting various drills for your agility program, you should ensure the movement patterns precisely mimic the essential movement patterns of your discipline. For example sand running in preparation for a Gobi desert crossing rather than intervals around the Tan in Melbourne.

Goals

Remember to work out exactly what you are trying to achieve and why before investing time and effort.You need to set goals to more clearly define the drills; e.g. to run steep inclines without falling. When setting these drills goals, you must have an understanding of the purpose of performing a particular agility drill, how to properly execute the drill, and what to specifically focus on when doing the new drill.

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