My first steps on STRAVA (include cycling)

Last December, I did it! No, no, I did not made any New Year’s resolutions. But I registered on Strava. This is a tracking system for running, cycling and other sports. It is quite sophisticated and I found myself struggling with all those options for planning, tracking and analysing my activities. You can set goals, track your runs and rides, studying profiles, speed, personal records for 400 meters, 1/2 mile, 1 mile, 2 mile, 5 and 10 kilometers as well as your performance on Strava segments.

Segments?

Yes. These are one of Strava’s most striking features. A segment is a route starting at one point in the landscape, running for some hundred meters or several kilometers and ending at a certain point. Everybody is free to run or ride segments either for fun or to compete for minimum times with all others, who finished a segment. There are overall rankings, year’s rankings, rankings for women only as well as rankings for the present day, week or month. The leader of the overall ranking is awarded – he/she can name himself/herself „King of Mountains“(KOM) or „Queen of mountains“ (QOM), respectively.

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Be prepared!

Now, do not think that becoming KOM/QOM is a no-brainer. It is very though as I exeperienced in these first few month of running and riding with Strava. I quickly understood that there are very though, strong and motivated guys at the top of each segment ranking. Today for instance, I get to know that Vincenzo Nibali, a pro cyclist, became KOM on two segments in the region of Lugano (Switzerland) – see featured image. Congrats, Vincenzo!

This summer is gonna be great

For me, Strava is a great opportunity to add a competitive touch to my training routine. Chasing personal records, trying to progress in the rankings – this is what keeps me motivated, so that I stick to my sportive activity even if I am „a bit tired“ or have other poor excuses not to get myself out of the sofa.

And it is even better! I think, Strava offers the opportunity to become rewarded with a personal record or a new record on one of the segments while comuting. So even on my daily way to work and back home I get the chance to achieve results. Are you ready to join and experience a great, racy summer with Strava? No excuses. Here is the link to your summer challenge in 2018: www.strava.com. Have fun 🙂

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Go for a hundred (caution: ultramarathon)

Yesterday, I was so comfortable. A documentary was telecasted. I sat on my couch jumping from one webpage to the next. An all of a sudden I hit www.100km.ch. To be honest, the website hit me and inspired me to participate in the 100 km run – an ultramarathon – in Biel (Switzerland) at the beginning of June.

Today I came back down to reality. No, no, not what you might think now. I still stick to the idea and still want to go for my hundred this year. But today I realised that a I need a plan or a training schedule. And this is what I was searching for in the web. Believe me, you can find serveral dozens of schedules to prepare for a 100 km run. So I arbitrarily picked up a couple of them and created a mashup schedule, which is now supposed to help me to finish the ultramarathon this summer.

As I read all these different plans I got aware of some remarkable facts. For instance, some professional runners say that you can finish an ultramarathon, if you can finish a classic marathon of 42.195 km. This also means that you won’t have to double or even triple your training effort in order to progress from 42.195 km to 100 km. And in a particular respect you will have to thighten you schedule, because you will have to perform a long run once a week. And this long run’s distance prolongs from under 20 km to 60 km or above. This in turn requires that you extend your recovery time, too. Overall you will end up with a training scope for an ultramarathon that is similar to a marathon preparation schedule. Good news? If you want get to know more details about my ultramarthon training plan, click the link below. It takes you to Google Docs where my schedule is hosted – feel free to use it!

Here you go for your hundred. There is a German and an English version.