Bia Sports Watch – More than your Garmin will ever be!

I’m working on a great recipe review that should be out sometime today, but to tide you guys over till then, I wanted to give a shout-out to a great product that needs your help!

Some of the various activities for which the Bia Sportwatch is great. (c) Bia Sport

Bia Sport is preparing to release a really innovative sportswatch that blows the competition away. I’ll highlight my thoughts on it below but please take a minute right now to look at their promo video on kickstarter to see why this technology really fills the niche that current watches don’t for all athletes out there.

Done checking it out? Okay, so here are my thoughts on it.

  1. Safety alert for peace of mind on solo workouts” If you run outside alone (at night or not), or you work out alone at the gym or on the field, what is your current mode of communicating distress if something were to happen to you? I wear a RoadID at the gym and while running and I got one for my father to wear at the gym as well. My thought is, I know who I am, but if I can’t speak, who really knows how to get me the help I need and who to contact if I have to go to the hospital? This watch will transmit your location to a designated emergancy contact FOR FREE as well as to 911 dispatchers for a subscription price. It also will sound a loud alarm to alert anyone nearby that you need assistance. The peace of mind that comes with knowing I can hit a button and my boyfriend knows where I am and that I need help is amazing. I ran last weekend in the scorching heat and he ended up driving my route a couple times to check on me. This watch would have saved him the gas and the worry.
  2. Quick-connect GPS; no more time wasted “finding satellites”“My current watch doesn’t have GPS. I wanted it but I can’t afford it. I also wanted a heart rate monitor. I’d be looking at 300+ minimum for something like that. Backing this now, I can get the watch (which includes heart rate monitoring as a standard feature) and the GPS function for 129$. The fact that I can get it in different colours with nice sleek design at a fraction of the size of the other watches out there (like Garmin, seen here), that’s amazing! Plus, friends and family can follow me on race day online! That’s really handy for my out of town races.

    A Garmin versus the Bia Sportwatch. (c) Bia Sport

  3. Data to your online training log; no more time wasted “sync’ing”” I enter my stuff manually into dailymile. I’m very diligent about it. This would be a great feature to have.
  4. iPod-like ease of use; just one button and a touchscreen” I fiddle with my watch a lot when it comes to pausing the clock or the timers. I like that this will be an easy-to-use interface while in the midst of doing a sprint interval. I can’t always hit the right buttons (or think coherently) after pushing the limits on my cardio training.
  5. Unlimited intervals Run as long as you want without worrying you’ll hit a cap or have to reset it. How annoying would that be?
  6. Battery It runs on an easy to replace, long lasting watch battery. I have the same one in my current watch, which I use for running and every day use. Lasted a long time and cost about 6$ to replace. Think about how much fun it is to charge your Garmin and find out mid-race it died on you.
  7. Colour/DesignIt looks nice. That might not mean much to some, but I like to plan what I wear when I run races, and the idea that this watch can have interchangeable bands and the watch itself is sleek and stunning is a big plus to me.

    The various colours of watches (more band patterns available than pictured). (c) Bia Sport

I know I sound like a saleswoman but really, it’s because I feel so passionate that women runners (and men too!) and atheletes in general have no real choices out there. And the options available are so not designed with the things in mind that I value.

I value security. That is one of my biggest concerns with running. I have always run inside until recently because of the lack of security when running alone. A girl was shot and killed in the apartment building next to mine and I live in what is considered to be a safe and family-friendly neighbourhood. Running outside is now a must-do for me and I want to feel like I’ve done everything I can to be safe and wise about my choices.

I also value functionality. This watch does everything I want: GPS, heart rate monitoring, speaking with my training site, etc. It also is easy to use when in motion and doesn’t weigh me down. I have seriously tiny wrists compared to the rest of me, and a Garmin looks like a monster on my wrist. The fact that the colourful bands are soft and comfortable, won’t pinch or catch, is a bonus.

Bia Sport’s kickstarter campaign has 7 days left and if they can’t reach their goal, the watch won’t be realised. I’m asking anyone and everyone with any interest to please help spread the word and ‘back’ this project. You can give as little as a dollar and pledging to buy a watch through this program (as opposed to when it finally goes to production) is a lot cheaper.

In case you want the link again, here’s their kickstarter page!

Protein Part One: Why and How Much?

I’ve been talking with a lot of fellow runners and fitness pursuers lately about food and diet changes. It has had me thinking more about the common misconceptions out there about ‘healthy’ eating. I was speaking with one friend about little changes in what she consumes and when I mentioned increasing protein, I could see her immediately react with nervousness and she said something that has stuck with me for a while: “I’m not going to be training to be a runner.”

It’s probably because I have been so immersed in learning about the various macronutrients out there that her comment struck me as bizarre. I didn’t realize, until then, that some people don’t really know what certain macronutrients do and how they work into the different fitness routines.

Protein is good for everyone. Period. It has more effect for those who actively do some sort of resistance/weight training, less so in terms of cardio. So let’s look at protein more closely. This will probably be broken into a few segments since there’s a lot of information.

Why Do We Need Protein?

Like with the various fat discussions, the basic answer to why protein is good for us comes down to the composition of protein. It is made of various amino acid chains. Amino acids are the foundation and bricks of muscle. You can’t build or maintain muscle without protein. Amino acids also regulate hormones, enzymes, and immune chemicals. Normally, we can make 12 of the various amino acids internally. The other 8, considered essential amino acids, we have to get from outside sources.

Healthy fats (like Omega-3), including, unfortunately, unhealthy fats, and protein encourage the body to feel full which in turn helps decrease cravings and overall caloric intake. As well, protein has the highest thermic effect of all macronutrients. What that means while we burn energy (ie. calories) to process what we eat, protein takes the most energy and therefore we burn more caloric fuel to process protein than we do carbohydrates or fats.

Carbohydrates can have strong effects on insulin and blood sugar, but when consumed with sufficient amounts of protein, the effect is significantly decreased.

How Much Protein Should We Have?

Currently, the daily recommendation for sedentary individuals, to maintain day-to-day functions, is around 0.8 grams per kilogram of body weight or 0.5 grams per pound of body weight. The amount increases to 1.4-2 grams per kilogram of ‘desired’ body weight for active people going as high as 1 gram per pound of ‘desired’ body weight.

I would use caution when looking at ‘desired’ body weight, though. If all that matters is the number on the scale, the above works against you. For example, if I’m 160 pounds and my desired body weight is 130 pounds, by limiting my protein intake to only 130 grams of protein a day, I will drop weight, but that weight will come partially from my muscles. Your body will use muscle tissue as fuel, if need be, and by not feeding your muscles the ‘bricks’ it needs to keep itself building up, then they will become smaller. As muscle weighs more than fat, this effect will result in a lower scale weight.

A better rule to live by, for active individuals, is about 20-30 grams per meal for women and 30-40 grams per meal for men. Overall, 30% of your food on a given day should be protein. The normal maximum amount that can be absorbed at one time on average is about 30-40 grams. This varies based on the overall available muscle mass.

It’s better to have excess protein rather than excess carbohydrates. Carbohydrates convert into glycogen to fuel the muscles during any high intensity activity. If the glycogen is not used within a short time span, it is then stored for later use as fat.

As we know above, protein takes more calories/energy to process and this is partially because protein goes through many more phases before going to storage (if it goes there at all). Any extra protein in the system is first converted to glycogen as fuel for muscles. Any extra is then changed again and used to build up lean muscle mass to a finite amount (varying based on muscle size, so less so for women). After that, it is converted back into glycogen and stored in the muscle as fuel if it is not used right away. It is only after that point, that is could potentially be stored as fat. Keep in mind each step in this process requires converting the protein which in turn burns calories.

In comparing protein to carbohyrdates in terms of processing, it’s easy to see that overloading on carbs can quickly lead to fat store build up. There is 1 step in the conversion process. With protein, there is 4-5 steps that it goes through before it could potentially enter the fat stores of the body. Protein, in addition to going to the muscles first and staying longer, takes 4-5 times more energy to process so it burns way more calories on the way which in turn creates more places for the protein fuel to go before becoming fat.

Is it possible to have too much of protein? Yes, probably it is. It’s possible to have too much of anything, really. The key thing here though is that the limit of ‘too much’ in terms of protein is extremely high and much harder to reach than the limit of carbohydrates or fats. The average person would be very hard pressed to hit that limit without intense over-supplementation. Hitting the carbohydrate limit is easy and the majority of us do it ever day, especially when we fail to combine carbohydrate consumption with high intensity interval training of some kind (not steady-state cardio).

In part two, I’ll tackle the various sources of protein, the traps of ‘high protein’ labels, and ways to increase protein in your daily meals.

Also, keep an eye out this weekend for the start-up of my (protein) shake series!

Race Report – Inaugural Niagara Falls Women’s Half Marathon, June 3, 2012

2012 Inaugural Niagara Falls Women's Half Marathon Medal

I just got back into town after running the Inaugural Niagara Falls Women’s Half Marathon this morning. Before I get to the race report though, I had share the overall punchline from my experiences both here and at the Goodlife Fitness Toronto Half Marathon last month.

The Toronto race has been around for 30 or so years. The race I ran this morning was the first time for this one. As most racers will tell you, inaugural races can have kinks, hiccups, and issues that need to get worked out and often have changes after the first time through. What would I change? Nothing. Nothing that the race organizers can control would have made this race better for me. This race was run so smoothly, you’d have never known it was inaugural. Goodlife last month was so mismanaged and poorly thought out it could have been the first time it was run (and, in my opinion, should be the last time the organizers are allowed to organize anything). Night and day, these two races were at opposite ends of the spectrum of experience and this one out-shone in every category. Now, having cleared my brain, here is my full race report:

Race Report – Inaugural Niagara Falls Women’s Half Marathon June 3, 2012

Niagara Falls

Canada’s side of Niagara Falls

Pre-Race: Packet pick-up was at the Great Wolf Lodge in Niagara Falls, Ontario on Friday and Saturday. We arrived around 3:00 pm on Saturday, 3 hours before the pick-up was to close. The parking was free and the building was easy to locate. We had no trouble finding it from out of town and finding a spot. A greeter at the door of the resort asked us if we were here for the race, even though I had nothing on identifying me as a racer. She was very helpful in telling us where to go. Very well-informed!

When I got to the packet pick-up, it was a rather small set-up compared to a lot of races I’ve been to, but it wasn’t supposed to be an expo, so that was fine with me. The layout was perfect. As you progressed through the room, first there was a list with names and bib numbers. They weren’t sent out beforehand so everyone would need that information. Then came the bib distribution lines, which were organized by number and they had arranged safety pins in sets of 4. They looked like they had tons of extras, as well. A great sign given how close to the end of the pick-up we were. Then came tag activation and the goody bags. The team seemed to have many shirts available still, as well, so I was able to get a shirt in my size without any hassle. The bottle of wine was last and representatives from Chateau du Charmes explained a little about the product. I also got a time band from the Running Room representatives.

The goody bag contained flyers for other races as well as:

  • 1 bottle of Chateau du Charmes wine and 2-for-1 voucher for Chateau due Charmes wine-tasting.
  • 1 regular-sized bottle of 2-in-1 Finesse shampoo/conditioner
  • 24 press-on toenails (to cover your black runner’s toenails)
  • 2 bamboo make-up compacts
  • nail clippers
  • pack of teeth cleaners/flossers
  • 2-for-1 admission to Clifton Hill attractions
  • 40$ gift certificate for the Skylon Tower rotating restaurant
  • 10$ off a Shock Absorber bra from the Running Room
  • package of Werther’s Original
  • package of Campino candies
  • gift certificates for activities at Great Wolf Lodge, like mini golf
  • personalized tracker bib
  • pink, reusable bag with race logo
  • Brooks athletic t-shirt with race logo (really comfy!)

    Niagara Falls Women's Half Marathon Swag Bag

    The contents of the awesome goody/swag bag for the race.

As a racer would exit, a gentleman was at the door with maps of Niagara Falls, which highlighted points of interest in the city. He would ask each racer where she was staying, and proceed to draw on the map the best directions from their specific hotel to the parking/race start line. He also advised us on which roads would be closed for the race. This is something I didn’t need, as I had looked into it already, but it was great of the organizers to think of out-of-towners!

Race Day: Since I wasn’t relying on a shuttle that may or may not have room for me, I was able to set my alarms/wake up calls for a much later, 6:00 am wake-up time. It was heaven! I had followed the weather reports closely to see that it was still set to rain this morning, up to a 50% chance of precipitation, so I put away my sunscreen and got out the running pants in place of my normal skirt. Since I had planned time into my prep for sunscreen, I was able to snuggle back under my covers for a bit to warm up before going out.

I drove to the parking lot for the race, which was a first for me. Usually, I rely on race shuttles for fear of nerves making me a terrible driver. Although I had registered for this race back in January, I hadn’t really decided to run it until yesterday due to many issues, mostly my knee injury, so the nerves hadn’t had a chance to set in. The drive and parking were both a breeze. The hotel valet brought the car up at 7:10 and I was parked at the race by 7:30. I stayed in the car for a bit, sorting out how I would carry all I wanted to carry without my handy running skirt pocket.

The race MC

Francis, the MC/bride, and her new husband.

The start area was still pretty bare just before 8:00 (start time) but I had fun listening to the MC, Francis, talk about her wedding. She had been married just last night and she was announcing the event in her wedding dress while her groom, in his tux, was on stage with her.

Start Wine

The Start “Wine” of the race.

We shuffled into the Start “Wine” area about 10 minutes before 8:00 am. Then something else happened that I had hoped for (but was disappointed) at the Toronto Half Marathon, they preformed our national anthem. A young lady from British Columbia sang it beautifully and a spectator’s husky near me was howling along. It made me proud to be there. They don’t play it in the U.S. races I do, obviously, so I was disappointed that my first Canadian race had failed to do it.

The racers were then split alongside each side of the corral while a drumming group from the local school marched down the middle. The race official start was delayed by 15 minutes as organizers wanted to give the racers still trying to park a chance to get to the start. Two racers behind me (Sour Puss A & B as I called them) were complaining about having to wait and how they shouldn’t be punished for other people’s mistakes. They also were ranting about the race organization, the MC, and pretty much everything else. I’ve never heard any racer so negative over things that have little consequence. This wasn’t an elite competition and they were stacked well behind the 2:15 pace bunny, so I don’t think 15 minutes of standing was going to kill them. I, on the other hand, was very happy to see that the organizers were waiting. I thought that was very considerate of them and demonstrated that they cared about their racers, all of them, and not just the elite runners.

The race course was an out-and-back style of racing following only a couple of roads the whole way. It was a good and bad thing because on the way back, you knew the terrain as well as the distance, but the downside is you get to see all the runners ahead of you, including the pace bunny you had lofty hopes of following. It does allow you to cheer for runners ahead and behind you which I thoroughly enjoyed doing as I’m an avid shouter/cheerer.

Course map

The course map

After the runners pass the turn off for the start area, the course is almost entirely flat. There is 1 bridge, with a Tim Hortons, but otherwise, it felt and looked flat. The first 5 kilometres or so was not so much, but it was over fast enough and it had the scenic Niagara Falls to distract you.

Niagara Falls skyline

The Niagara Falls skyline.

Once on the flat part, I encountered the two issues I had with this specific race, unrelated to my form, energy, or health issues: strong, constant headwind and bugs. The entirety of the last 14 kilometres of the course runs alongside the water, right at the edge essentially. The flat open surface allowed to strong headwinds both directions making it harder to push through near the end. The moisture also encouraged bugs and there were plenty of those. I’m a huge scaredy-cat when it comes to bugs of any kind so this was definitely also working against me.

Physically, I ran into only some minor issues, and most of that related to my calf seizing up again (as it did in Toronto last month). I’ve narrowed it down to water, or lack thereof, being the main issue. I ran out, to be blunt, and while the water stations were available, my body can’t handle Niagara tap water, so I had to make do with what I had.

Luckily, I had something even more awesome than water to save me in the last kilometres of the race: TIMBITS! We passed them going out but they were a life-saver on the way back. I was watching the horizon for when we’d cross the bridge since I knew they were waiting there for me, calling out to me. That got me to around mark 18/19 when the light rain started up. Then the mantra became: “Rain won’t stop me, I’m running the Mickey!” That got me the rest of the way to the Finish “Wine”. It made me laugh more running to it than leaving it.

Finish Wine

The Finish Wine of the race.

Post-Race: The finish area was well laid out with the chute continuing for a bit through the medal area and then around in a U-turn to the recovery chute.

First came the Aquafina water bottles (not cups!) handed out to everyone who passed through. After that was the tent that normally has food items for racers. This is another spot where the organizers shone even compared to RunDisney!

All the food goodies (apple, orange, banana, and, packaged in their own bag, 2 Tim Horton’s chocolate chip chookies) were packed inside one easily carried take-out box the style of a timbits box. Inside, the goodies were arranged in pink tissue paper. At the end of the food goody tent, racers were given a small carton of chocolate milk.

Honestly, why can’t all races have a box for my items. I’m usually walking around carrying all this stuff in my arms while trying to get photos with my medal and friends or family. This made things so much easier that I’m surprised I haven’t seen it done before!

After-race food

The food and drink items given out at the Finish ‘Wine’.
Inlay: Contents of the food box pictured in the top left.

The parking was not the nightmare I thought it would be at the end of the race, either. I was done and on my way in minutes. The route to the parking was very simple from most hotels and even a blind out-of-towner like myself would have been hard pressed to get lost. Not relying on shuttles (or having your shuttle get stuck in traffic and leave you in the middle of an unfamiliar city, ala Goodlife Fitness Toronto Half Marathon) was a blessing. I was able to get back to the hotel and up to my room before I had even found my shuttle last time. This allowed me to shower and clean up before heading to IHOP for breakfast and then checking out. I was very pleasantly surprised by how much I enjoyed driving to the race and having access to a car for my ride back. No losing anything on a bus or having to wait in a long line with sore legs. I was in the shower and cleaned up before many of my fellow racers were even back to the hotel.

2012 Inaugural Niagara Falls Women's Half Marathon Medal

2012 Inaugural Niagara Falls Women’s Half Marathon Medal
Inlay: Close-up of medal detailing

Summary: Even though the weather was supposed to be bad, it held out and the climate was perfect for running. No sun to overheat us, wind to keep us refreshed, and lovely scenery made the course a dream even for a recovering, under-trained racer like me. I hit a personal best on this course, on top of it all too! My chip time was 2:20:30, just over 2 minutes and 30 seconds faster than my previous best, and over 8 minutes faster than the Goodlife Fitness Toronto Half Marathon. I would recommend this race to anyone. It was a great time and I loved it!

Steady State Cardio and Fat Loss

I’ve been spending a lot of time working with my trainer and doing research on my own about how to get the results I want, what the obstacles are for my success, and what is the best way to get where I want to be. There’s so much information out there, some dated, some recent, and all of it confusing!

The more recent lesson I’ve been getting has been about steady-state cardio. Not all cardio, not metabolic or interval training, but just steady state, endurance cardio. Most people know me as a new runner. I completed my first half marathon February 2011 and have since done 2 more. I’m looking to add a few more races to my accomplishments this year, but as I have been looking at my training plans, and how to balance my resistance/weight training with my endurance training, I’ve been reading a lot about the conflicting nature of these two types of training.

Steady-state cardio is especially challenging for women, regrettably. The way our bodies are meant to function, once we hit a certain point in the cardio threshold, our wonderfully versatile bodies start to cling to fat for two reasons: 1) because that is our main source of fuel at longer endurances and 2) because for women, the cardio triggers a natural response to protect ourselves so we are better able to bear children.

No, I’m not saying fit, trim women can’t bear children. However, our bodies have natural instincts and the one triggered by excessive cardio is a flight response that essentially says you need to have that extra fat to protect yourself. It’s annoying, it sucks, and unfortunately, it’s nature. Another reason to ask Mother Nature what she has against women.

Compared to steady-state cardio, interval or metabolic training challenges your heart rate and often will not only raise your metabolism during your work out but keep it elevated anywhere from 24 to 36 hours after your work out is done. You continue to burn calories and resources as if you were working out for an extra day!

It really throws a lot of challenges into planning an endurance training regimen, though, if you want to have results in your muscle definition and drop fat without dropping muscle. It’s something for which I have yet to find a good balance.

I was recently sent this article that I think will do a much better job at explaining how it works and why. I hope you find it as helpful as I did.