My first Power Test with Stryd
We recently hosted the very first Stryd Power clinic presented by Kevin Purvis at Grounded Running, partnering with Go-Tri Sports of Hilton Head. My first thought as a data junkie was “WOW, this is cool”. The Stryd PowerCenter was full of graphs and charts which were all fully manipulable. The PowerCenter tracks Power, pace, elevation, cadence, ground time, vertical oscillation, leg spring stiffness, and form power in a very neat and organized dashboard. I completed my first power test with Stryd on July 17, 2017 and this was my own personal experience with the product and the early results.
Step one after getting my Stryd footpod synced with my Garmin 235 and iPhone 7 was to complete a power test. Then Stryd would create training zones based on the results of my power test. The power test went as follows:
1. Warm up for 5 minutes. Do two to three 100-meter strides at approximately 80% maximum effort during warm up to enhance the blood circulation and ready your muscle for intense use.
2. 800 meters Easy-pace run. Two laps on a 400-meter track, please use the innermost lane. Run at an easy pace, such that you can comfortably maintain conversation.
3. Warm up for another 5 minutes.
4. 1200 meters Maximum-effort run. Run at a consistent pace throughout the test, but so that you are nearly exhausted at the end of the test.
5. Recovery for 30 minutes. Throughout the 30-minute recovery period, the runner should walk or jog slowly.
6. 2400 meters Maximum-effort run. As was the case for the three-lap run, it is important to maintain a consistent pace during this run instead of dramatically changing pace (and effort) during the run.
7. Cool down.
I did not give myself 30 minutes of recovery between the 1200 and 2400 efforts and opted for a 10 minute break once my heart rate got below 75 bpm. Next time I will give it the full 30 minutes, but I was limited with my time when I did the test. After the test was completed, I sycned my Garmin data and uploaded the Stryd
Data to the iPhone app and got my immediate results, but in my mind the numbers were skewed because of the recovery periods and post run cool down. Once I got home and isolated the individual figures for each interval I was able to load those into the dashboard to get my critical power zones.
This then gave me a very accurate Critical Pace and Power level along with training zones ranges which I will use moving forward during my training runs.
1. During our Clinic with Kevin I was concerned that the footpod would not be secured properly. The clip in mechanism was very sounds and I quickly became confident that it was not going anywhere.
2. Battery drain on my Garmin. Since the Garmin is displaying the constant pull of Power from the Stryd Footpod, I was concern that the battery life of my Garmin would be significantly impacted. During the 1-hour workout, my Garmin only dropped from 98% to 96% charged while running full GPS.
3. Set up. The set up and syncing of the footpod was very easy. The instructions said to hook your watch up to your computer and download the Garmin/Stryd app but I was able to set everything up on my iPhone without having to sync my watch to the computer. The instructions were very easy to follow and my 235 picked up the footpod the first time I started a workout.
4. Syncing data after a run. The first time i ran with the Stryd Footpod and then tried to sync the data directly to the Stryd app, I got an error message saying that there was no new data. After a few minutes of looking on-line I realized that I need to upload my Garmin data first. Then when I clicked on the Stryd App
, it found the workout and pulled in the power data (this was a short run before my power test)
5. The footpod is very light weight and I did not feel it on my foot at all.
I’m looking forward to finishing “Run with Power” and learning more about the benefits of Power training and running and look forward to using this method with my athletes in the very near future! – Tim Waz, Owner Grounded Running Beaufort
Grounded Running Beaufort
864 Parris Island Gateway Unit B – Beaufort, SC 29906 – 843-986.4523