Trekking Pole

Trekking Pole and Pole for skiing

   It is September now.  I have been busy this summer for many unexpected things.  New school year started for our kids in mid August and it is back to normal now and finally I have some spare time to write an article.

   Today's topic is "Trekking Poles" that many hikers are using nowadays at least in the US.   I did not use them when I was young.  But I started using them a few years ago since I am getting old and I'd probably better to get some support using them.   I was using one for skiing, but it was broken and I bought a pair of trekking poles last year.

Trekking Poles

What I bought was one from Black Diamond, you can find it in Amazon.  There are many different types, this is a folding type  Another type is an adjustable type, which is easy to adjust the length.  Most of folding type is fixed length, but one I bought was there is a part to adjust the length on the top part.

Adjustable part

   This is a model for women, I think the main difference is strength and weight.  I think it is good enough for my weight.  I am relatively smaller than typical men.
　
   A difference between trekking poles and ski poles are the tip portion.
　

Tip portion for a skiing pole

   Tip portion for skiing is designed easy to stick surface of snow with metal tip.  It is also having larger ring not sinking into the snow.

Tip for a trekking pole

   On the other hand, trekking pole is using rubber material to get more friction on rocks.  The ling is smaller or nothing.  This model can replace the tip to a metal part to use on the snow.

Metal tip for replacement

   Some models, it is also possible to replace the ring to use for skiing.  However, I have different poles for each purpose.  The model i have, it is ok to use on a snow course in summer time.  But for skiing the ling is too small and sinking into the snow when I use them for skiing.  Also, the length on the tip portion is too short to use for skiing as well.
　The tip has many different shapes.  Some of them are bigger tip to get more friction and stable on rocks.

   As I mentioned, I was using poles for skiing in my previous hiking.  However, the stress to the big ring is big on summer trail.  Also, the friction might be smaller and not very stable.   However, the friction is not a big deal, just need to have some experience to adjust how we use it.

Advantage to use trekking poles

   Talking about advantage using trekking poles, the major advantage is helping to keep the balance.  Using poles, the chance to loose the balance is probably getting less, it is also easy to recover when people loose their balance with the poles.  In general, many people select boots to protect their ankles.  However if people using poles they may choose lighter pair and the selection is more flexible.  Especially having heavy backpack, people tend to pick really heavy boots for a better protection.   With the poles, they may pick liter boots.  Also, if they do not have heavy backpack, they may pick shoes instead of boots.  It is really depending on strength of legs, experience and skill to pick shoes / boots.  I would say with combination with trekking poles, the selection will be more flexible and easier for many people.

   In my case, my leg strength is getting weaker than when I was young.  It is really helpful to distribute weight with pole to reduce weight to legs.   That is the primary reason I started using poles.
   I think many people using a pair of pole on the both hand.  I guess it might be better to keep balance during hiking.   However, I personally do not like to occupy the both hands, therefore, I just using a single pole to help the balance.

Low cost models?

   By the way, when I am looking into listing on Amazon, there are many low cost models.   Most of time, I usually go to outdoor stores to see one I want to buy.  Therefore, I do not see many low cost model in the stores.  However, some of friends mentioned that there are many low cost models and I realize there are so many low cost models.
   For example, this model  is USD $36.99.  I have never used them and I cannot tell what they look.  Just based on the specification, its pair of weight is 1.1(lb).  One the other hand one I bought is 1.6(lb).  It is about a 0.25(lb) difference.   It is probably some difference for the material and strength.  I do not have any experience to use them, so this is just my speculation.   I guess it is not a big problem in most of cases.  Probably, it might be easy to broken or deform when they get unexpected force during hiking.  So this is really up to how people think and use them.

  Personally trekking poles are probably one of good equipment for middle age to older age hikers to minimize injury during the hiking.

An example of usatg for Garmin fenix 3 HR ~ Estimation of Lactate Threshold

Lactate Threshold on Garmin Connect

   The previous posting was beginning of June, so that it's been for a while.   After the injury was getting better, I just resumed running, however, I got really bad flu and I stopped running for 3 weeks due to the flu.
   I am not fully recoverd, but I resumed running last Saturday.  I ran for 90 minutes, but the pace was really slow and I only ran 11 km.   Then, I was pointing about function of Garmin fenix 3 HR, I keep my eyes on the VO2max and Lactate threshold estimated by the device.  For VO2max, as I reported, the number was dropped to 36 [ml/kg/min] and a little recovered to 39[ml/kg/min] after I resumed running late last month.  After 3 weeks of resting, it was dropped to 38[ml/kg/min].  Probably, the ratio of dropping was slowing down and even if I rested for 3 weeks, the actual dropping is very minimum.
   However, the lactate threshold is a bit different.  The Garmin device provides 2 numbers, one is heart rate and the other is pace.  I am not really sure what the relationship for those 2 numbers.  Based on my recent data, the heart rate value is almost the same which is around 164[bpm], however the pace is slowly dropping.   It was 5:40/km in March, but now it is dropped to 6:28/km.  It is about 1 minute dropping.  Actually, I felt my breath is getting higher than before even with slower pace.  The number is probably indicates that situation.   To see my training progress, it is probably good to monitor those 2 numbers, VO2max and Lactate threshold especially the pace.  I will post how those numbers get improved.

   Before the injury, I had done a level 2 of full marathon menu.  But I guess it is better to back to level 1 after a few weeks of slow jog.   I am thinking to run every other days since I just resumed running after flu.

Garmin fenix 3 HR ~ Stress Score

   It's been for almost 2 months since I got Garmin fenix 3 HR.   I probably tried most of function I need to use.  Overall, it is a good device more than what I expected comparing with my previous device Garmin Forerunner 910XT.

   Now, there is a feature I am interested in.  That is estimating "stress score".  This is basically estimate a stress score based on monitoring heart rate with standing for 3 minutes.   I started trying this feature since this morning.   One of the reason I pick to get a score in the morning is heart rate.  Since I usually do some training after work in the evening, therefore, my heart rate might be higher in the evening and it might impact the score.  So that, I would think it might be better to do in the morning.


   The first score this morning was "17" which indicates "low stress".  I think the sore is a sort of a relative number and I will get it every morning for a while.  Let's see what it goes!

Garmin fenix 3 HR ~ A feature to estimate Lactate Threshold

Lactate Threshold last 3 months

   Another new feature in Garmin fenix 3 HR is estimating the lactate threshold.  This feature only supported a several high-end device, such as fenix 3 series, Forerunner 735XT, 920XT and 630.   There are two modes to estimate the lactate threshold.  One is guided testing and auto mode.  I have not tried the guided testing, but as long as users do high intensity training which is close to the maximum heart rate, the device automatically estimates the lactate threshold.   If the activities are not high-intensity enough, then the device won’t do anything.   To estimate the lactate threshold, the device needs to know the VO2max value.

   Based on the past activities, as long as an activity is in heart rate zone 4 / 5, the device will estimate the lactate threshold after the activities.  The device shows the heart rate / pace at the lactate threshold for running activities.  This device also support lactate threshold for cycling independently.  However I have not tried cycling with this device yet.

   The plot showed in the beginning is my result last 6 months, actually last 3 mounts since I got fenix 3 HR.   The initial value was 154bpm@5’37”/km.  The last one is 160bpm@5’28”/km.   During the period, I have been following a training plan “Full marathon level 1” from Garmin connect since early September.   The plan has a threshold running which is high intensity training once a week.   It seems the LT (heart rate / pace) is improving.   I have never measured actual lactate threshold in a lab, therefore, I cannot tell the value the device estimated is close to the real value or not.   However, it is a god index to see the progress or the training.   At least I do see some improvement and it is a good motivation to realize the progress of a training other than the personal records for some distance.   Also the estimated value is probably close to my real value based on the past training and hiking records.

   This feature is only available some selected devices from Garmin and most of models which support this feature is typically expensive.   However, this is a nice feature to see the progress some other parameter other than the pace / time.   Overall, I am happy to upgrade my running device and having some nice feature from the recent technology.

Garmin fenix 3 HR ~ VO2max estimation

 I have not posted for a while.  I've been busy after thanks giving this year......  Today, I am writing about VO2max estimation on fenix 3 HR.

Display for VO2max on Garmin Connect Mobile

   Recent running watch (GPS watch) from Garmin has a new function to estimate VO2max.  This feature is available Forerunner 235 or higher model.  It is not available on vivosmart HR and vivoactive HR.  It is not available a low end model Forerunner 35.

VO2max

   VO2max is one of good index to show the endurance performance.  Before I got fenix 3 HR, I tried to do “cooper test (12-minutes running)” to get indirect estimate to see my training progress.  However it requires very high intensity running which is almost “all out” to get the number.   Especially right after the injury, it is not easy to do.  Sometime it was a cause of another minor injury in the past.  Now fenix 3 HR has a feature to estimate the VO2max number from daily activates even if not very high intensity training.

Overall result for my case

    I have been using fenix 3 HR around a month and I consistently ran 3 or 4 times a week.  My number is around 38 ~ 42 [ml/min * kg] range, which is probably very similar result from “cooper testing”.   Only one exception is one LSD (Long Slow Distance) training and the result was 36 which is very low comparing the other recent numbers.

    Based on the result, the device probably use “cooper testing and a formula” to estimate the number.  However, “cooper test” requires very high intensity running and it might do some adjustment based on heart rate number during an activity and some past data.   As long as activity is relatively high intensity, my number is somewhere in 40~42 range.  However, if the activity is low intensity, the number becomes somewhere 38 ~ 40 range, slightly lower than the high intensity numbers. 

   I have never measured the actual VO2max number in a lab in the past, therefore I cannot tell what my real VO2max is.  However, if I assume the estimated value by “cooper testing” is reasonably close to the real value, this estimate is very close to the cooper test result.   So as long as the activity is reasonably close to the high intensity (all out), then the estimated value is probably close to my real number.   If the intensity is low, then the accuracy of the estimated number by the device might have bigger offset from the real value. 

   My average value now is 41 [ml/min * kg] which is categorized as "good" in my age group.  I thought my value would be much better something like in "Very Good" category.  But this is what it estimate.  Overall, the value is stable for my recent training result.

Useful?

 VOmax trend last 4 weeks

    I do not see obvious improvement of the number because I only have data for a month.  But I would think this would be useful to see some improvement after some training.   We do not have to have “cooper testing” regular bases and we can collect the data with the daily training.   As long as the intensity is reasonably high, for the heart rate zone 3 ~4, then the number is probably close to the real VO2max value.  I will continue to collect more data to see if it can show some improvement or not.

Garmin fenix 3 HR ~ Actual Battery life

Charging

Actual Battery Life

   I have been using Garmin fenix 3 HR for a while, I am reporting about actual battery life.  In my usage, the battery life is about 8 ~ 10 days.  I probably need to charge it once a week.  If the remaining capacity is less than 20 %, a warning message is shown up.

   My usage is about 5 hours outdoor running with GPS, 3 hours indoor activities and basic watch / active tracker function with step and heart rate monitoring.   Then, it is about 8 ~ 10 days.  After 1 week use, the battery remaining is less than 20% and I got the warning then I charge it once a week.

   Based on the specification, 16 hours in GPS mode and about 2 weeks with daily watch / activity tracker.  Just simple calculation is about 10 days and actual battery life is almost the same as the calculation.   In a reality, I won't use it till completely empty.  So charging once a week is probably a reasonable assumption.  Based on this, it might be hard to use full 2 days in hiking.  So that people need to charge it every night in hiking.

   I just estimate the battery life for the other models from Garmin based on this experience.  Forerunner 235 can be used 11 hours in GPS mode which is about 70% of fenix 3 HR.  Also Forerunner 735XT is about 87%.  In a reality, people need to charge it every 5~6 days.  This number is almost a similar as fenix 3.   Most of hiking, actual working time is probably less than 10 hours, therefore, this battery life is probably long enough for most of cases.

   Charging once a week for normal usage, personally, it is better than Apple Watch which requires to be charged almost every day.

Garmin fenix 3 HR ~ First impression on running

 HRM-RUN

   Today, this is the first report for running with Fenix 3 HR.

   First of all, let’s look into some new features.  This is a comparison between Fenix 3 HR and Forerunner 910XT I have been using for a while.

New Features

   It is possible to use the built-in optical heart rate sensor, however, I decided to use chest-strap heart rate sensor for running.  Because it is much stable reading for running.   Thus, I got a new chest-strap based sensor “HRM-RUN” with fenix 3 HR.  The latest high-end devices from Garmin can monitor some additional running dynamics with “HRM-RUN”.  It also allows to monitor running cadence without a food-pod on a shoe.  The feature is enabled with “HRM-RUN”.   It is almost the same as my old chest-strap based heart rate monitor, but I feel a bit better than the old one.  I guess it might fit better.  But it really depends on each person.

Here is the new items we can monitor:

• Vertical Ratio
• Vertical Oscillation
• Ground Contact Time Balance
• Ground Contact Time
• Run Cadence (without food-pod)
• Temperature

   They are basically related to the running form.  I am not sure how much useful they are.  But we can get some additional information and we can check them when we are running.

VO2max / Lactate Threshold

   The other feature for running, it can estimate VO2max and Lactate threshold.   In my case, I have never measure those value in a formal method.  Thus, I cannot tell the value is reasonable or not.  But it is still useful to see the progress of training with this relative value over the training period.

   Especially, I used to do cooper test (12 minutes running) to estimate my VO2max before.  Now I can get a number with regular running training.  It is very interesting feature and they are one of a big reasons I pick this device.

After using fenix 3 HR for running

   A menu of the day was “Threshold run”.   After 10 minutes slow jog as a warming up, repeating 4 times of  5 minutes running in HR Zone 4 and 1 and half minutes running in HR Zone 2.  Then cooling down.

   The menu is from a free training plan on Garmin Connect that I have been following, “Full Marathon Level 1”.  The menu can be downloaded from Garmin Connect to the device.  Then the device can notify the training detail with alarm and vibration.  They are very convenient features during the training execution.   People also set up their own training either on the device or on Garmin Connect.  This feature exists in my old device Forerunner 910XT and I have been using it for a whole.   I am confirming that the feature is still in the new device as the same as the old device.  

Time to capture GPS satellites

   The new model can capture the GPS satellites much faster.   In the old model, it sometimes took a several minutes, but the new device can be ready within a few minutes.   I was frustrated to get the device is ready before.   The new device is significantly improve it.  This is highlighted in the device introduction and I confirmed it is really improved.

Basic operation?

   The button locations are not identical with the old device.  But basic concept to operate the device stays a similar enough.   I do not see any problem to use the new device at all.   Especially using for running is almost identical.   However, the new device can customize profile for each activity type, such as cardio in a gym, hiking and etc.   It is convenient to use the device for various spot activates. 

Overall impression

   I have been using Garmin product for a long time and I do not feel any major changes overall.   The display can be customized based on each person’s preference.   In my case, I only check, the heart rate, pace and time when I run.  The other information, I usually do not check at all.  So I do not have to customize a lot.   Only thing is my presbyopia is getting worse, therefore I just display just one item on a display at the same time.  It helps to read the information during running with a big display.  The overall size is a similar as my old Forerunner 910XT.  However, the display on the new device becomes color and quality of the display is getting better, so it is probably much clear in various situation.

   I do not have any plan to check the accuracy of the location and the heart rate.  Because it is a device from the same vendor, I think they are a similar or improved.   In a reality I cannot see any major difference for the location on a map and the heart rate data on Garmin Connect.  I do not think there is any problem for now.   Also, I do not see wrong high value reading in the beginning of training I saw in many data with Forerunner 910XT.   I will monitor this with accumulating number of tracking data.

   The other thing, the way to log the location data is “smart tracking” by default.   I plan to test “Normal mode” which is logging every second and “ultra-track mode”.   I think it is not a big problem for regular running.  However, it is possible not to log a record more than 10 seconds with “smart track mode”, therefore, if the route is not straight or bending many times, the actual running course is not the same as what it uses for the distance calculation.   In this case, the distance could be inaccurate.    If people needs more accurate data, it is probably better to use “normal tracking mode”. 

 Data on Garmin Connect

   After an activity, the tracking data will be updated through a smart phone, WiFi and / or PC to Garmin Connect, which includes the additional running dynamics data and graphs.  With the old device, I have to use PC to upload the data.  Now it is automatically uploaded via a smart phone and / or WiFi.  It is really convenient.   Also, Gamin Connect has a display to show the total time distribution for each HR Zone during an activity.  It is a good feature to check a heart rate based training as the menu defines.   I used to use own program to check it and it is automatically taking care of by the Garmin Connect with this device.

 Data example on Garmin Connect

Duration for each heart rate zone during the training

    I will continue to accumulating the data and evaluate them in detail in the future.

   Over all, there is no significant improvement, but there are many minor improvements in the new device.   The big one is collaborating with a smart phone to fit our current life style.  It is one of a good benefit for people who still use PC based device.  Although it is true the feature is not necessary, it is really convenient for many people.