Tech dependence

It is quite perturbing how dependent we all are on technology, often for the most irrational and irrelevant reasons. I mean, many people say they can’t live without their BlackBerry or iPhone – but yet we functioned just fine before their inception. You can just as easily communicate by emailing from work or your home PC and SMSing or calling from a basic cellphone. Yet, try to adapt to using these methods after experiencing all that advanced technology has to offer and you soon become aware of your dependence on the technology these products offer. Sadly, for me, my health and fitness lifestyle has gone down a similar path. You may have read in a previous blog post about the sad demise of my beloved Garmin ForeRunner 405 during my Knysna Oyster Festival cycle race. A reasonable person would think that life could carry on without this ’simple’ piece of equipment, but to be honest I am truly ‘lost without it’. Trying to build up the motivation to head out on a run or cycle without the information and feedback it gives out on the road, or downloading all the exercise related info to view online after the session is done has made my training a bit… meaningless. Don’t get me wrong, I still do it, but there is a definite void left where that handy piece of technology once sat. My insurance company is busy processing the claim… and they can’t do it soon enough. I NEED the info – exact distance travelled, calories burnt, elevation gained and lost, average and maximum speed, a map of my route – this type of information is what makes endurance athletes giddy. It is like a drug and I am having serious tech withdrawal symptoms. Thankfully I got a small fix when I received the Garmin Edge 305to test. This is a GPS-enabled personal trainer and cycle computer, with a wireless heart rate monitor and speed/cadence sensor. There are quite a few components to set up and attach to your bike, but it is all quick and easy. The unit I received came with a number of different sized elastic fastening bands to ensure the main unit fits on to any size stem or handlebars. The sensors (pedal sensor for cadence and rear wheel sensor for speed) fastened with cable ties. The unit charged within three hours, which would give me 18 hours of use. This is great as my ForeRunner, albeit a much smaller device, had to be recharged after eight hours of use, which was every 1.5 training rides. Once everything was attached and charged I was ready to roll. Everything had already been paired so I could skip that process, but from previous experience it is not a difficult task at all with the user-friendly user manual as your guide. On the road I found that the default display setting was very busy and contained far too much information to read comfortably on the go. However, there are numerous view options available allowing you to view your preferred training parameters while on the road. The buttons on the device are also nice and big and very responsive to the touch to help scroll through options or start/stop a session. The Edge 305 measures all the key elements, like your speed, distance, time, calories burned, altitude, climb and descent. For extra-precise climb and descent data, the Edge 305 has a barometric altimeter to pinpoint changes in elevation. The Edge also has the Virtual Partner® function, which lets you race a virtual competitor over a specified distance and speed and its course option lets you race against a previously recorded workout, so you can compare your current and past performances over the same ride. The auto Pause® function pauses the timer when you slow down or stop and resumes when you speed up again. The sensors link to the Edge unit using Garmin wireless ANT+ technology, so there are no wires involved. However, unlike the 405, it connects to your PC or Mac via a cable. It is, however the same cable used to charge the unit, which limits the amount of cables needed. The info is uploaded on to the Garmin Connect website, where it integrates with Google maps to give you the route and visually display your exercise parameters. It integrated perfectly with my Garmin Connect page, ensuring a hassle free experience. Obviously if you are a multi-sport athlete then a GPS enabled watch that tracks more than one type of workout is ideal, but the Edge 305 makes a great addition to your training aids and the info can easily be integrated into your training programme for valuable feedback, if you can afford both options. On the other hand, if you are a cyclist then this is a must have accessory. Prices range from R3,339 – R3,600 depending on where you look online.

................................................................................

Knysna Oyster Festival – Day 3

Wow! What an experience this morning – the Featherbed trail run at the Knysna Oyster Festival is definitely one for the bucket list, even if you aren’t a trail runner! This must be one of the most picturesque runs in the world.
The day started early, with registration opening at 05h30. By 07h30 we were on the ferry across the river estuary (we learnt via the very entertaining onboard race briefing that it is in fact not a lagoon) to the Featherbed restaurant on the western Knysna head. The 15km trail runners start at the bottom of the head, climbing the 235 vertical metres to the top, while the 11km trail runners (which is what I did) were carted halfway up the hill to start at 140m above sea level. The 15km runners ran along the bottom of the head, right past the channel, while we got the bird’s eye view of this natural wonder from the jeep track.
The first 4km of the 11km route was pure climbing, mainly through soft dune sand, which is very taxing on the calf muscles. You definitely need a fair dose of dexterity in the ankles and good balance to be a comfortable trail runner. From the 7km to go mark things start to head downhill, with the steepest downhill section coming at around 6km to go. It got quite technical on some of the single track – but the views for the Knysna heads on one side and the ocean on the other were well worth all the effort. Do take the time to stop and look around if you ever run the race…
Once down off the head the route took us over the river estuary on the railway line, which was also a very novel experience. It covers the last 3km or so of the race and is welcome respite from the soft sand. There are a few bridge crossings that have you running on grates, so you can see the water below you, adding another novel experience to this race as you end off.
The weather prediction for today was cloudy with a 30% chance of rain, with strong winds. Luckily for the morning runners the day started off with some glorious sunshine and calm, but as the starting vuvzela was sounded the cold front set in and light rain started to fall. A strong wind was also hitting runners on the plateau and along the bridge, but it was never unmanageable. This did little to dampen the enthusiasm of the runners though, many of whom are doing multiple events on the day.
There are three separate runs on the day, each with two routes. The morning, midday and night runs, each with a choice of 15 and 11km routes.
Weary legs were greeted by a welcome drink at the finish and a hearty meal at the restaurant that hosted the finish – all included in the entry price.
This is a very well organised race, with fun and an unforgeable experience at the core of its reason for being. Its not often that you get to run in areas such as that, with access to private land and expert organisation. Tickets are like hen’s teeth, with just 600 spots available, so make sure you check the press for info on when entries open for the 2011 edition. Believe me, you won’t be disappointed! It is, in my opinion, the highlight of the Knysna Oyster Festival so far.

................................................................................

Knysna Oyster Festival – Day 2

I’m not sure what it is about Garden Route cyclists, but the laid back lifestyle seems to translate into a laid back attitude in the peleton. I witnessed no less than three massive crashes, two of them happening in the first 3km of the race! I was lucky to escape the first with just a bicycle wheel hitting my arm as the bunch pile up happened, which was shortly followed by another crash. Thankfully this time it was far to my left, but that set a pretty nervous tone for the start of what is an amazing and enjoyable race.
The day started off quite early (for these parts) with a 08h00 start. Cyclists were met with a chill in the air and wet roads after an evening drizzle. The elites started at 08h00 with the rest of field following. We were off the line just after 08h30 for what must be one of the more scenic race routes on the local calendar.
This year’s route headed out towards George, a change from previous years when the race headed out in the direction of Plettenberg Bay. I think most participants were surprised at what awaited them. Other than a flat stretch through Sedgefield and the first 5km in and out of Knysna, you are either heading uphill or going down!
The race route was an out and back ride to Wilderness, with the climbing starting right outside Knysna. A very nasty surprise was also waiting for riders just before the turnaround point, with the longest and steepest climb of the day happening at 45km, after the race briefly left the N4.
It is unfortunate that the road infrastructure in this part of the world doesn’t make it possible to do a loop, as that would really make this a rival to the Pick n Pay Cape Argus Cycle Tour from a scenery point of view.
However, as a mid-winter race this is a huge challenge so beware anyone who thinks this will be a cake walk to get the winter cobwebs off before spring training starts! Thankfully the wind didn’t pick up to add to the difficult topography.
One saving grace for me was the fact that at sea level there is more oxygen, so it was really only weary legs to contend with. As such I headed back to the hotel shortly after the race to rest tired legs, but this is a great race and I would recommend that you try it out – just get some winter training is so you can enjoy it!
Mariska Strauss from the MTN Energade team won the elite women’s race, after a podium finish in Saturday’s mountain bike as well.
The festival continued with the SA Dog Agility national championships taking place at the show grounds, a soccer tournament was played to give those with World Cup withdrawal symptoms some respite, the Proudly Knysna golf day was played at Pezula and a whiskey and jazz festival took place aboard the Paddle Cruiser.
There is no major sporting activity tomorrow, but some interesting events taking place include the Geo Oyster Geocaching orienteering adventure, the Pick n Pay pavement art competition, a wine festival and the Miss Proudly Knysna beauty competition.
My next experience will be the Featherbed trail run on Tuesday morning and evening.
Unfortunately my Garmin didn’t survive the accident, so I won’t be able to upload today’s race profile or Tuesday’s races.
Follow my tweets from the Festival by following FitnessMag.

................................................................................

Knysna Oyster Festival – Day 1

As a first timer at the Knysna Oyster Festival I was surprised to find out that the 2010 edition is in fact the 23rd event – and was left wondering why I never took the time to come down before. Having spent a fair bit of time walking around the sports fields that hosts the festival it is no surprise why this event has gone from strength to strength over the last two decades – and this year the organisers say they are breaking attendance records, with the mountain bike race selling out.
There are many reasons for this. Firstly, you can’t beat the setting. The garden route is by far one of the jewels in South Africa’s crown. Secondly it appeals to the entire family, with so many different things on offer, including a fair ground, dog shows (and others) and of course the sporting events (which is why we are here!).
Unfortunately I missed today’s opening event, the mountain bike race, as I only flew in this morning. There were three races on offer on the day – the family suited 15km course, a 46km and the marathon distance 85km race. The elite ladies’ race was won by current mountain bike marathon national champion Yolande Speedy, who felt the course was “awesome” and also had a few very challenging climbs to keep things interesting. But her current form made sure she was able to power away for the rest of the field to take the win.
With the formalities out of the way I went to register for tomorrow’s 100km road race, and headed back to my home base for the next five days, the picturesque and homely Belvidere Manor, to get my bike rebuilt after lugging it down with me on the plane. For anyone considering coming down to do the mountain bike or road race, or both, be aware that travelling with a bike is not easy, not to mention the fact that you never know what the ACSA baggage handlers do with your bike once you have checked it in. As such I wanted to get home and check that everything was still attached and get everything in working order again. It is messy work but once everything was attached it was time to take the bike out for a quick 30min spin to get the legs loose. If you are not keen to take your bike with you to the Festival then you can hire bikes from the local bike shop, conveniently called The Bike Shop.
Just outside the hotel is a 3.5km climb up to Benton on Sea with amazing views, which I decided to try. However, I was a bit perturbed to see that the glorious sunshine and 20 degree heat had been replaced with thick clouds and an icy wind, all in the space of 60 minutes. But I guess that is what you get in the Southern Cape. Regardless, the views are stunning on the route, with the sea on one side and the lagoon on the other so it was well worth the effort.
The weather conditions did presented a good opportunity to test the SecondSkin arm and leg warmers I had been given to test during the Oyster Festival. They are not thermal but they did the job of keeping the cold wind out and my limbs warm. I can’t say that I like the straps on the front of the arm warmers, used to keep them in place on yours hands, but you get used to it after a while.
I was also given a pair of their new cycling shorts, which are very comfortable and durable. The material is different to anything I have ridden with before but I really enjoyed wearing them. The only negative aspect was the squeaking noise it made as it rubbed against my seat.
When I got back I did a 7.5km run off the bike to get ready for Tuesday’s Featherbed trail run. I will be doing an 11km morning trail run along the Knysna Heads and a 15km evening trail run.
If you’re interested in checking out my training info you can view my route and trip info on Garmin Connect – ride and run.
Tonight I am recovering by using SecondSkins newly launched range of compression garments, to remove lactate build up and ensure blood gets pumped back up the legs to ensure improved circulation, resulting in improved recovery.
Tomorrow I tackle the 100km road race, which I hear is heading out towards George instead of Plettenberg Bay, which is a much more challenging course.
Check back here for the full race report and all the day’s happenings tomorrow evening.
Follow my tweets from the Festival by following FitnessMag (www.twitter.com/FitnessMag)

................................................................................

Intentional intensity

We harp on constantly about the need to have a plan when it comes to achieving your health, fitness or body sculpting goals within the covers of Fitness magazine, yet whenever I go to gym or head out riding with friends I see the same thing. The same pace, same intensity, same duration, people walking around the gym aimlessly, picking up a free weight to do an exercise they saw someone else do a few minutes ago.
Now I am not going to go into another diatribe about following a well structured and periodised programme that follows the principles of progressive overload and rest – you all know that by now. What I want to talk about today is intensity.
Do you walk through the doors at gym with intent? With the intention to work harder than you did the day before? To push your body out of its comfort zone? Well don’t feel like you are a failure if you answered yes, because from what I see day in and day out you are not alone.
It is human nature to get into a rhythm, find a groove that we are comfortable in because stepping outside of that takes courage, drive, dedication and often sacrifice. These are traits that not all of us are blessed with, but you can teach yourself to follow them with some conviction, perseverance and will power.
You also need some practicality in your approach – how can you lift more one week when you have no idea what you lifted the week before? Keep a log book, note it on your cellphone or keep a record on your computer and refer back to it to plan your next session. This will ensure you train harder than you did the week before, and by so doing advance closer to your goal.
Lastly, when you walk through the gym doors you should have already formulated a plan of action for your session. You should have a goal in mind, be it lift 10% more, run 1km further, train 10 minutes longer, and pursue that objective doggedly throughout the session. By entering the gym without a pre-formulated plan you are doomed to fall into the normal mediocre training trap that afflicts most people.
So, for your next session, train hard, train with purpose and train with intensity to really benefit from your time spent training…

................................................................................

A scientific approach to diet and exercise

We all know that everyone is different, from our body composition and metabolism to the way we respond to exercise and diet. But what type of person are you? If you haven’t established your parameters then you are playing a guessing game and your results will reflect that… well that is my opinion at least.
With this approach in mind I was very excited to see the results of my recent DNA test. It is the first one I have done in my life and the info I got from the test makes me wish I had done it sooner.
The company who is offering this test is DNAlysis Biotechnology, a company that was founded with the aim of bringing state-of-the-art molecular technologies to the South African health and wellness markets. Advances in Human Genomics Research have enabled DNAlysis to offer the health conscious South African consumer access to low-cost, scientifically based, consumer-friendly DNA testing that can add valuable insight into how and why you respond to certain factors better than others.
Through their tests DNAlysis determines the relationship between genes, diet and lifestyle, providing a valuable tool for the management of health and wellness, including disease risk reduction (with their DNA Health test) and weight management (DNA Diet test).
But enough of the hard sell, lets talk about the ease of use. All it took was for me to order a test kit off the website, www.dnadiet.co.za. The test kit, which included a swab and a return envelope with prepaid postage was delivered to my door. I swabbed the inside of my mouth, cut the top of the swab off into the plastic tube, popped it in the envelope with my signed informed consent form and questionnaire, and sent it off in the mail. Then all I had to do was wait!
Once the test results were ready (usually within 2 to 3 weeks) I was notified via email and I downloaded the report.
The report defined the process whereby DNAlysis analysed a set of genes that impact my ability to lose weight and how I respond to different dietary components, as well as how exercise affects my ability to lose weight.
The test showed that I had more fast twitch muscle fibres, meaning that my genetic make-up made me a better responder to high intensity, short duration sports and exercises. I also respond better to a low fat diet.
So within my 28 page report I received a comprehensive DNAdiet overview of what I should be eating and an exercise programme defining what type, intensity and duration of exercise I should be completing to get the maximum benefit from my time spent working out.
I think this information should be used, not in isolation, but in conjunction with the information I received from my visit to the dietician. You can never have too much information in your quest to reach your health and fitness goals. And there is no single “miracle” solution to achieving your goals either. So, while I feel very strongly about the benefits of knowing your DNA profile, don’t limit your potential by relying solely on it.
To order your DNAdiet or DNAhealth test visit the website and gain some valuable insight into what makes your body tick!

................................................................................

My winter immune defense

Our July/August Winter issue is going to be jam packed with information on how to beat the winter cold and flu season through good nutrition, a healthy lifestyle and good supplementation. So I don’t plan to rehash what has been said to date, but having spent a lot of time reading and researching the subject I have taken what I learnt to heart and developed my own winter immune defense plan.
You will have read in a a previous post about my first experience with a dietician, which I am happy to report is paying dividends, not only on the body sculpting front, but also with regard to my overall health and fitness.
As part of my new plan I was prescribed a probiotic to help improve gastrointestinal health, which has a large bearing on your ability to stave off disease (amongst other things of course). I am currently taking EasiCol IBS, a probiotic manufactured by EasiHealth (www.easihealth.co.za). I take one tablet a day on an empty stomach to help with digestion and ensure that my intestinal tract is full of the all the healthy bacteria my body needs to digest food and fight off the other nasty stuff.
Another product I am trying out is Selenium+ Immunace from Vitabiotics (www.vitabiotics.com), an antioxidant designed specifically for your immune system. This product is said to help maintain a healthy immune resistance and offer long term cell protection. This is a product suitable for vegetarians and I take one tablet a day after a nutritious breakfast.
I am also taking a Centrum multi-vitamin, with the addition of 1000mg of vitamin C a day. This is supported with NRF (www.nrf.co.za) Vita Zinc capsules, which provide the body with an extra dose of Zinc to help stave off colds and throat infections.
Lastly I exercise five to six times a week, using a combination of intense cardio and weight training. I make sure that when I am finished at the gym I wrap up warmly before hitting a warm shower. I am also trying to sleep for eight to nine hours a night, to ensure my body has enough time to recover and repair itself, to be as strong as possible to fight off this season’s worst ailments – which on their way.
And the outcome? Well I can safely say that I haven’t had as much as a sniffle yet (touch wood), but time will tell if my plan works. I have intentionally stayed away from flu vaccines this year as there are a number of different theories doing the rounds as to the benefits of injecting yourself with a small strain of the flu to help your body build a resistance. So, as the old saying goes – prevention is better than cure – so what are you doing to fortify yourself against the scourge of winter? Let us know if you have any sure-fire was of staying healthy during the cold stretch of June, July and August in SA.

................................................................................

Staying inspired

Getting inspired is really easy for most of us. We react to emotional queues from imagery, inspirational speeches, well written books on life and personally relevant topics, movies or even the success of our peers, friends or family. But, as with many flaws in the human psyche, that inspiration normally lasts for only a day or two, perhaps a week if our will power is above average.
So what is it that sustains our inspiration to achieve? I myself like to read a mixture of books, mixing up biographies of personal battles overcome or authoritative books that empower me with knowledge to go out and achieve something new, with more esoteric books that look at the meaning of life or finding purpose in everything we do. But what happens when I close that book having just finished reading the last page?
Well, I like to write down notes about what I have read and learnt, which is something I can easily refer back to for the key messages and take-outs from that book (rather than re-reading it). But what I have come to realise is that this is not good enough.
To stay the course and keep on track with your goals you need daily affirmation of what you need to achieve. Put these messages or helpful tips somewhere where you can see them every day – and then read them. The human mind, much like our body requires various levels of repetition to learn and adapt, so give it that opportunity.
The other trick I have learnt (through implementation) that keeps me inspired to achieve my goals is to break a larger goal down into smaller, more attainable ones. If you do this you not only break the bigger task down into smaller, more manageable goals that the mind will be more willing to tackle, but you also ensure you have many small ‘wins’ along the way, not just (hopefully) one big one at the end.
For example, a goal I have been putting off for years is to complete an IronMan triathlon. I have now committed to the 2011 edition., but for me to think purely along the lines of “in 12 months I need to swim 3.8km, cycle 180km and then run 42.2km in one day” makes it a very daunting task – something that the mind can not fully comprehend due to the magnitude of what is required. Rather I have broken it down into smaller goals, where I plan to run a half marathon by July and a full marathon by November, ride 150km comfortably by September and swim 3km+ by February next year. These small benchmarks not only make it easier for me to get up every day and train (as the goal is also not 12 months away anymore), but I am also excited to see how I progress through my training at regular check points.
So next time you read, watch, see or hear something that inspires you take note of it, write it down, and work it into your plans on how you intend achieving your goals. If you don’t capture that message and remind yourself of it everyday then that morsel of inspiration will get lost in your overactive mind and will never really benefit your life in any way.

................................................................................

No excuses – ever!

If you, like me, are basking in the glory of today’s sunshine in Joburg, enjoying the freedom from the oppressive rain and cold over the last few days then I hope you are using the time wisely to catch up on all the exercise that was undoubtedly missed during the last few gloomy days.
It is funny how the weather has such an influence on the human psyche. I am sure most of us would far rather have cut our own toes off than head out to gym in the cold and wet, or worse still, gone for a run or bike ride in the appalling conditions over the weekend.
I for one found myself cursing the weather from my mother’s new place in Gabarone, Botswana, where I was visiting over the long weekend. The weather there was just as horrible as Johannesburg.
Compounding the issue was the lack of a gym in the area for me to train at. I did manage a run during a break in the rain on Sunday, but Monday’s rain was unrelenting. “So what now” I thought to myself. The idea of cuddling up with my wife under a blanket, with some hot chocolate for a serious Monday TV viewing session topped my list of things to do.
Then I remembered my days spent training at home in my younger years. I had a few free weights at home, but relied heavily on bodyweight based exercises to get me in shape for the school rugby season.
With some imaginative, impromptu props, my iPod and bottle of water I devised a super circuit of bodyweight and floor work exercises that got my heart rate up and the sweat pumping from my body. Using higher reps I activated my muscles in a way I haven’t done in years, despite my regular gym sessions, running and cycling.
I devised a whole body routine, super-setting agonist muscle groups. I started with bodyweight squats, combined with lunges. Push-ups combined with bench dips targeted chest and triceps and reverse flyes and bicep curls (I filled my backpack up with whatever I could find) gave my back and arms a serious workout. I finished off with lateral and front raises using my backpack, combined with bodyweight calf raises (kicking the reps up to 25 for added burn).
Lets just say that 3 days later I can still feel the dull throb of DOMS in my legs and arms from that make-shift session. I was amazed at what was possible with a few simple props like a bench, side tables and backpack. I got a great workout and didn’t skip an exercise day when it was very easy to find an excuse to do so.
So the point I am trying to make is that there is seldom an excuse good or really valid enough to get out of training. This exercise session was invigorating for me, because I not only worked my muscles, but also by brain. It was very rewarding to think out of the box and make a plan, and I felt great for the rest of the day, with a little extra buzz of self-pride from having made a plan.
So next time you are out of your comfort zone, I challenge you to think outside of the box and try something different. Constantly push yourself to ensure you are taking the small steps required to make a big change.

................................................................................

Fit tech review – Garmin FR60

Having taken the GPS enabled training device market by storm Garmin has taken a swipe at the major players within the heart rate monitor (HRM) market with the launch of the FR60. I received a FR60 bundle to test, which includes the device, ANT+ connector, HRM strap and a foot pod.

I have a basic Polar HRM and the Garmin ForeRunner 405 GPS enabled device, which I use religiously for my training. So I was very interested to see how the FR60 stacked up.

The FR60 tracks your time, heart rate, calories burned, speed and distance. The latter is measured with the use of a wireless foot pod. The speed and distance had me intrigued, as I have been spoilt with the use of very accurate GPS tracked distance and speed information from my ForeRunner, so I was very interested to see how accurate the foot pod would be.

The initial set up was very simple and easy to follow on the FR60 device. The screen has a clear display and the large start/stop/accept button on the watch face makes it really user friendly. One thing I forgot to set up properly was the date, but my height and weight info was inputted correctly, which is important to get accurate calorie expenditure readings and speed and distance measures.

With that done I was ready to take the FR60 out for a test. There are three sport modes – running, cycling and general. Without the cadence monitor for my bike I took it out for a test run, and compared the data with that of my ForeRunner.

Having completed the run it was a simple process to pair the device with my Windows based laptop (downloads and plug-ins for Macs also available), after downloading the necessary plug-ins and software from the Garmin Connect website (http://connect.garmin.com/). Once everything had been paired properly by running the software and pushing a few buttons on the watch to initiate the process I was ready to upload my training data. The FR60 wirelessly sends your workout data to your computer using ANT+ technology for analysis and storage on your personal Garmin Connect page.

I am pleased to say that the distance and speed readings were very close. My ForeRunner measured the distance of my run at 5.83km, while the FR60 measured it at 5,80km. Average speed was also very close, but the top speed had the greatest discrepancy, with the ForeRunner measuring it at 04:29min/km, with the FR60 stating that my fastest pace on the run was 10sec per km faster at 04:19min/km.

On the run the light weight FR60 felt comfortable on my wrist. The Garmin FR60 for ladies weighs only 41 grams. The clear, large LCD display was also easy to read at any stage of the run. Thoroughly satisfied with the FR60’s ability to effectively track outdoor activity I put it through its paces in the gym. This is another aspect that I really like about the device – it is something you can use for more accurate readings indoors, like when training on the treadmill. It also allows you to track your heart rate when doing weights in the general sports mode.

The training info presented in the Garmin Connect website is very well laid out, and very informative. The numerous views and tabs allow you to segment your data as you like, measure it against previous activity and also allows you to track any changes to your body composition. I have included a snap shot of the info from the FR60, as well as my ForeRunner as a reference. Obviously the mapping of the route and tracking of elevation is more comprehensive in the ForeRunner, but you pay for the functionality.

I did a 20min/4km run on the treadmill, but the FR60 gave me a distance reading of 3.91km. This is a much bigger variation, over a shorter distance than on the road, but I am inclined to think that it is the treadmill that is the more inaccurate of the two measurements. The treadmill told me I was running at an average pace of 5min/km, while the FR60 said my pace was slower at 05:07min/km. At an average heart rate of 165 though (according to the FR60) I am inclined to say that my pace was slightly higher. So the jury is still out on this one, but the fact that a treadmill is more restrictive to a full gait than road running the small discrepancies can be overlooked.

The FR60 also boasts advanced training tools, such as lap splits, training alarms and Virtual Partner, which lets you race against a virtual training partner to improve your performance.

You don’t have to recharge the battery on the FR60, unlike the ForeRunner model. This is because there is no GPS and battery life is said to be 1 year – but that obviously depends on usage. The only thing I didn’t like about the FR60 is the overall look and feel of the device. My polar is a lot more sturdy, and the design is also a lot more visually appealing. This is important if you intend to use the device to keep time throughout the day.

The FR60 bundle is retailing for between R1269 to R1879 online depending on where you shop and if you choose to purchase the device with just the HRM, or the bundle. The Garmin FR60 is available at Cape Union Mart and Sportsman’s Warehouse at a recommended retail price of R2,100.00. Competitor products like the Suunto T3C running pack (watch, foot pod and comfort belt) retails for around R2500, with the basic watch and HRM strap retailing at around R1658. The Polar FT60F for women retails for around R2400, with the foot pod as an optional extra or add on. So the FR60 definitely has a jump on the competition from a price point.

So overall it is a great training aid for someone who doesn’t want to fork out the R4000+ for a ForeRunner or XT model, but still values accurate training information to track progress, structure training and measure your race pace. Don’t forget you still get all the benefits of interacting on the Garmin Connect website with their community of like-minded sports people. But if you, like me, can’t get enough of training info and feedback then I would save a little more and get the GPS enabled ForeRunner or XT model, as they are the only units in the market with an integrated GPS.

................................................................................

Next Page »