Category: stryd

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Rut Training Run – tapering was an option?

Tapering? I normally don’t taper well. I experimented with it off and on over the years. Right now I’m watching my stats in both Training Peaks and the Stryd Power Center so I can see where I’m at in readiness to race. I experimented with tapering for the Broken Arrow VK and I think I was a little flat for that one. Could I have finished 10 minutes faster? I don’t think so with the technical terrain, especially the snow.

Scenery at the start of the Broken Arrow VK in Squaw Valley

This week I’m experimenting with tapering for the Rut Training Run. I’m pushing my stats for three runs in a row of greater than 220 RSS (Stryd) or 150 TSS (Training Peaks). This is done on the treadmill at roughly 3.1 miles in about 64 minutes (5k) at 22% incline (a little over 1000m of climb).

There’s my Stryd Race Readiness from the Metabolic Fitness graph in the Improvement tab. It’s right on 65.

40-65 Skill means you are prepared for a half marathon race.
55-70 Skill means you are prepared for a marathon race.

I’m currently at a little over 7,000′ of vertical for this week. Tomorrow I will be over 10,000′ and then I’ll be done running till Saturday at the Rut Training Run. I’ll be doing some cycling tonight, Wednesday (OTB Trainer so lucky to get a mile or two in) and Thursday.

I think I made a mistake for the Broken Arrow VK by not getting in any appreciable vertical early that week. We’ll see how I feel on Saturday and apply the lessons learned for my next race. Possibly another “C” race in early August.

All in all it’s been awesome to try to come back to running, such as it is with all the vertical. Yes, it’s fast vertical, but it’s slow running. I’ve felt it when I’ve been out doing 10:00 miles out on the road. Ugh.

Map My Fitness (Map My Run, by Under Armour) has a 1000 km challenge every year. I’ve entered it for a handful of years running (pun) now, and every year was so totally lucky to get in even 300 km. This year I’m way ahead of pace. I’m over 800 km already, putting my solidly in the top 5% of registrants. Super duper. I’m actually on pace (according to Strava) to exceed 1000 miles this year.

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Broken Arrow Simulation

This morning I was planning on running with an evening ride. That was to interface nicely with a family member who was behind in their training and needed to start riding by 4:30 to get it done and off to their day commitments on time.

Broken Arrow VK Simulation

I decided to try a Broken Arrow simulation and set the Stryd app to 24% and thus the treadmill to 24%, and walked at about a 230+ Watt average power for 70:00 minutes.

I managed to get in 2.8 miles, 3550′ of elevation gain, so right about spot on for the Broken Arrow VK. It was tough, and I’m sure it messed up my Stryd Power Center stats, especially for the Improve tab, but I need to figure out how to crank out 270+ Watts in 70:00 in the wild if I want to achieve my goals.

It also means my calculated CP (running FTP) of 222 is somewhat under-calculated. That means I should only be able to crank out 222 Watts in about an hour before it drops off. Yeah.

Power Hiking Watts

The big trade-off here is that it’s difficult to do this math in regards to power-hiking (fast walking) at 24%. In fact, outside in the wild my 750+ VAM efforts report less than 200 Watts. Anyway, it’s a pile of numbers to make charts and graphs and stuff to help me prepare. It’s all good.

Minor Injury

Managed to tweak my hip muscle moving my own desk items and chair from the old office to the new. Either that or crawling around under my desk trying to get it all connected with a working internet connection. It’s tougher than it needs to be. Especially considering how ridiculously over-priced the place probably is.

Evening Workout

Did a route in Watopia (Zwift) titled “Out and Back Again” and set a handful of PR’s. That was nice. My hip hurt a lot causing me to attempt really good posture to alleviate the pain somewhat. I also used my Selle SMP Hybrid Cycling Saddle which is a really good fit for me and my style of riding. I have another just like it on my main mountain bike. It’s padded just about right, and while it’s supposed to be a  “sit in it and don’t move” kind of saddle, there are actually a lot of positions in which it’s comfortable. Just sayin’.

I ride like this, for the most part in HR and power Zone 1-2 as my cardio when I’m doing higher wattage power hiking. Seems to have worked good over the last few months.

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Can You Use Stryd in the Snow? Check this out …

My plans for Saturday changed suddenly when I needed to give my wife and daughter a ride to the University of Utah gymnastics meet that afternoon. My wife asked if I could do Olympus in that time. I doubted it, but figured I could do Grandeur, a peak at the junction of Wasatch Blvd and I-80 and much closer to the UofU campus.

Standstill Traffic on I-15 in Salt Lake City
It had snowed a lot in the few days previous. Salt Lake City was nearly shut down by the storm. I checked Strava and found that some groups had already been up Grandeur that morning, so what the heck, gonna try it.
Stryd pod, right foot, hiding under laces, in orange clip, near the beginning of the hike
I wanted to try my Stryd footpod outside on a steep slope with my Suunto 9 Baro. Pairing in the parking lot at the trailhead was pretty easy. I had had difficulty before pairing to a Suunto HRM strap but it seemed to work out okay today also. I used the orange clip, figuring if it fell out of the clip I’d be able to notice more quickly and perhaps rescue it in the deep loose snow.
The snow turned out to be much more loose, and the trail less defined, than I had anticipated, so my pace was about 40% slower than I had hoped. I checked my watch, in “Trail Running Power” mode and saw that the Stryd was sending info, which was comforting, as I wasn’t sure how slowly it would actually allow me to go and still track. The UA Hover shoes supposedly won’t work below 11:00 pace, which means they’re worthless to me.
As I neared the summit the snow became quite deep in drifts, up to waist high wading, and the wind kicked up, and the snow started falling. I was a little worried that I wouldn’t be able to see the track back down, especially with the really flat lighting. I had to slip into my down jacket since I was dressed so lightly, thinking I’d be moving quicker.
At the top it looked like there was a trail running event (RUFA) coming up the back side, with a tent to check in at. They asked me for my number and I told them I’d come up the front side. The way down was a lot more difficult. The snow was loose enough that I ended up skiing down on my heels much of the way, despite the Kahtoola Microspikes. I was really glad I’d brought my trekking poles. Even then, I fell once and slid a ways before stopping.
Stryd footpod, right shoe, covered in crunchy snow crystals, at the end of my hike
Finally at the car, I had to dig my Stryd footpod out of the encrusting ice and pop it in my pocket. I synced it with the Stryd App so that I could check it out later.
Verdict: Sure, use the Stryd footpod in the snow. The clip held it in even bashing through the snow on the descent and in spite of the snow crusted around it.

I arrived to pick my family up and take us all out to eat on the way home. Great fun day out for all.
Here are some stats synced from my Suunto 9 Baro to my Strava:

Stay tuned for a video demonstrating some of the tools and techniques discussed in this article.

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Stryd Tech Support Question About Incline Speeds

I have been curious about using a Stryd pod for a little while now, especially with Zwift, since it might pair more consistently than the Zwift Pod, or my Wahoo Tickr Run, or my Garmin Pod or my Adidas Pod, none of which are really accurate, or connect consistently.

As a side bonus, if I use the Stryd App and sync to Strava, I can get in my usual steep treadmill training and out in the hills maybe figure out a way to more efficiently move in the mountains. You know, with the Run The Rut Lone Peak VK coming up in like 30 weeks.

After reading this

I was curious, is there a maximum incline or minimum speed that Stryd will accept for incline training on a treadmill?

It might be typical for me to set a treadmill at 22% at 3.2mph give or take a little.


Charles Miske


(Stryd Community and Help Center)

Jan 23, 09:36 MST
Hi Charles,

Thank you for contacting Stryd. Let me try to help you!

The Stryd app allows an incline from -50% to +50% and there are no restrictions on pace. At 22% incline and 3.2 mph, Stryd will still work!

Let me know if you have additional questions!


So yes, it looks like it will do what I want it to do. More later folks!

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