First off, if the Stryd benefitted my training in any way, it’s that it got me to run a LOT more often. I previously ran more sporadically, and leaned more heavily on aerobic cross training (mainly with the spin bike).
In wanting to assemble more running data, I put the Stryd to use on a lot of shorter runs, mostly during work breaks. I now have a lot of 0.9-1.2 mile runs (1500-2000m) that don’t exceed 10 minutes, plus some slightly longer 15-20 minute lunch runs. As Vegas begins to warm up, these require more effort, plus I have to be mindful that I have to go back to work afterward so I can’t go hard and get sloppy, and the area where I work is somewhat hilly and at higher altitude… thus these have been somewhat easy efforts.
The tracker also tracks measured walks, and these often include momentary sprints as I have to cross streets quickly. So I have a lot of 10-15 second high intensity bursts included in the data.
As a result I have a large sample of shorter runs, giving a lot of consistency to the short-end data at least. I still haven’t taken many longer runs yet (I have yet to take a run longer than 5 miles since getting the pod), so that data is more limited.
Because of this short-haul-centered data, my Stryd Critical Power (CP) is measured somewhat low, and probably lower than my Critical Power actually is. Once I get some hour+ runs in, the CP number will likely increase.
One item that jumps at most new Stryd users is how low the recommended running power is. My first runs were in the 200-220 Watt range, and Stryd initially recommended my easier runs sit in the 140-180 range. Runs at this level felt like grandpa jogs and still do.
Perhaps, after moderated paced easy runs from doing Garmin training plans, I got accustomed to running at a higher intensity, and got away from the easier intensities I ran with in Chicago. While still living in Chicago I ran that easy partially out of necessity: I was often running from home and to some extent tired, so I had to conserve energy since I was above all else transporting myself home. But on the flip side I effectively trained so much at a suitably easy intensity, was thus able to run longer distances, and my aerobic fitness improved dramatically as a result.
Either way, my current 219 Critical Power seems somewhat low and might be. My measured Power Curve lacks longer run data, and the long end of the curve presumes I couldn’t maintain more than 180 W, which I know I could exceed without much trouble.
I did a 9/3 Critical Power test last weekend (which includes a max effort 9 minute run and a max effort 3 minute run mixed in with a longer easy run). This helped fill in some of the data. But the missing link is a longer easy run.
Also, since obviously I’ve been running a lot more than usual, I may also need to rest a bit. I know for sure I haven’t crossed into overtraining, as very few of these runs I’ve done this last couple weeks were particularly long or taxing. After some recovery, my overall easy running may get stronger. I imagine, however, that this will take some time to manifest.
As for other key pieces of data:Continue reading