cadence; speed; heart rate; time (timer); distance; slope.
SPEED SENSOR.
Technically, Garmin watches have a built-in GPS sensor that will determine your speed, but its readings depend on the quality of satellite signal reception. With a speed sensor, you will be not dependent on the satellites, and your speed data will be more accurate. But you can easily go without it.
HEART RATE SENSOR shows the number of beats of your heart per minute (Fig. 4).
By using this parameter, you can monitor your overall physical condition during training and at competitions, the impact of physical exercise on your body, plan your training loads, analyze the results achieved and determine your progress in sports development. All this is quite possible for an amateur athlete.
It is easy to keep your heart rate in check, just buy a heart rate monitor and connect it to Garmin.
Monitoring your heart rate is the best way to keep an eye on your condition concerning the price-performance ratio. A power sensor can also be used for planning and monitoring your training. This is a very useful but very expensive thing. Relatively cheap models, unfortunately, are not yet reliable enough.
At the initial stage, it will be enough to focus on heart rate monitoring. You need to know and remember: is it possible to overcome the Ironman distance, as well as the Half ironman and the Olympic distance, only in aerobic mode. This is especially true for beginners.
CADENCE SENSOR shows the number of pedal revolutions per minute (Figure 5).
This is a very important part of your training. With a heart rate monitor you keep in check your whole body; it helps to protect the heart. Cadence sensor makes it possible to monitor your undercarriage (which is your legs) and optimize the load on them. For the running stage, there is also a special speed and distance sensor, with which you can monitor the cadence, here meaning the number of steps per minute. It is mounted on one of your running shoes and serves as an alternative to the GPS sensor. It is convenient to use it during training indoors, in gyms, on treadmills where it is impossible to catch satellite signal.
Fig. 5. Cadence sensor
RUNNING TRAINING PLAN
If you are not a former professional athlete and have never run more than 10 km in your life, and there is not much time to prepare for the competition, but you actually want to run a marathon, it is advisable, as I do, to make a running plan for yourself. It is made based on several parameters. It is necessary to know your speed in aerobic and anaerobic modes, the ratio of speed and heart rate, time required for recovery, your general condition and heart rate at different distances, the condition of your legs. It is clear that it is necessary to make training runs, during which the necessary data is collected.
The essence of the technique is to divide the marathon distance into shorter sections. It can be divided into either time or distance sections, as you see fit. Running sections alternate with walking sections. The length of these segments and their
It is necessary to know your speed in aerobic and anaerobic modes, the ratio
of speed and heart rate, time required for recovery, your general condition and heart rate at different distances, the condition of your legs.
combination depends on the individual parameters of each. The scheme also depends on the planned time within which you want to run the marathon.
Ideally, it is a good idea to test the scheme you have made up for yourself in a training run. This can be done at a shorter distance as well, you don’t have to run all 42 km.