The first is a boon to both athletes and coaches who are using other systems to track or schedule their training. Velocity will now integrate with all major training platforms, like TrainingPeaks, and import structured workouts into the platform. That day’s scheduled workout of choice is then brought over into Velocity’s system and rideable. It’s a similar function to one used by other platforms — but, with Velocity’s enhanced data and video capabilities, there’s more for both athletes and coaches to be able to review post-session.

The second new feature, however, is cool functionality if you’re the kind of person that likes to watch a movie or binge a series while on the trainer. Velocity’s new Stream Mode feature allows the platform to overlay data onto your preferred streaming service. No more toggling between two displays, or screen windows. Instead, you can have your workout and data at your fingertips, all while watching whatever show or movie you’re deep into (for us, that’s Hilda on Netflix because, well, everything is dictated by the Tiny Tyrant).

Steaming Mode works like this:

• Create a free account on Velocity.
• Connect your training platform (e.g., TrainingPeaks, Final Surge).
• Automatically import your workouts into Velocity.
• Execute your workout while streaming your favorite media.

It now gives Velocity more options in addition to their coach-led, community-driven experience.

Robbie Ventura, CEO of Velocity, said, “While our primary mission is to support coaches in strengthening their communities, we also recognize the need for an engaging, data-rich platform for athletes completing non-coach-led workouts. Stream Mode bridges that gap.”

Velocity is available for a free 45 day trial membership. After the 45 days, Velocity will run you $4.99 per month.

The post Velocity Launches Updated Platform; New Stream Mode first appeared on Slowtwitch News.

Your bike fitter likely uses a range of metrics to dial in your fit with the goal of making you as efficient (and comfortable) as possible on the bike. Your bike fitter also likely teaches you how to pay attention to your body so that you can learn to feel what it is like to be moving optimally on the bike. This is not unlike what physical therapists refer to as neuro re-education. The process takes time, as you can likely attest to the adaptation phase after a new bike fit being correlated with how much your position changed.

The only problem is that as soon as the fitting session ends, you are left alone without the motion metrics and the bike fitter’s teaching to reinforce what you just learned about your body moving optimally with the new bike fit. Further, you become dependent on your bike fitter to set up each new bicycle you introduce to your stable.

Motion Tracking System

The team at 3D Wearable sets out to supplement that scenario by creating a system consisting of two motion sensors that communicate via Bluetooth to an app on your phone. The two motion sensors can map the baseline of any motion (i.e., pitch, yaw, roll, acceleration) on a landmark on the body and provide real-time audio feedback of that same motion within an adjustable tolerance.

The simplest use case is saddle height. One of the motion sensors can be placed on your sacrum to locate your ideal saddle height and hip angle while pedaling. This motion can then be recorded as the ideal baseline. Then, while you are out on a ride you can receive audio feedback – a chime coming from your mobile phone – when you are outside a set degree of variance from the ideal motion.

As we fatigue, our ideal motion form is susceptible to deterioration, especially when it is a motion we are still training our nervous system to enact unconsciously. We get fatigued on a long ride, and we tend to hunch our back and roll our hips back. This then leads to compensation and potential for injury. The audio feedback from the 3DWearable system can help us correct our posture on the bike and prevent injury. It can also be an indicator that it is time to stop.

Training the Nervous System

As co-founder and long-time bike fitter, Eddie O’Dea, explained, we are constantly training our nervous system through repetition. Ideally, our training is reinforcing our bodies and nervous system to maintain an ideal motion for longer and longer durations of efficiency. As soon as we are falling outside a set range of an ideal motion, we are not only no longer reinforcing the ideal motion but also reinforcing a less efficient motion. We get tired and our bike posture (and running form) gets sloppy.

There is a very good chance we are all reinforcing less than ideal motion when stuck indoors logging hours on the trainer. I bet you can relate to moving your hands from the hoods to the bar tops, hunching your back, and rolling your hips backward late into an indoor endurance ride. Pay attention to it next long indoor ride, then imagine having audio feedback to remind you of when your posture on the bike is getting lazy. And then, consider the over-use injuries from compensation you would be avoiding.

Eddie went on to explain that the neuro re-education phase is accelerated with the audio feedback from the sensors. The chimes from the 3DWearable app allow athletes to practice the motion outside the lab or fitting studio where many other variables are at play. Newcomers to a sport or activity benefit from a wider tolerance variation as they are making far greater adjustments to their motion toward the ideal. Highly specialized, veterans of a sport of activity benefit from a tighter tolerance variation as they are seeking out small margins of improvement on already very efficient motions.

Eddie O’Dea has been in the bike fitting game for a long time, and I trust him when he tells me that the 3DWearable system has changed the way he approaches bike fits. Eddie first fit me and my team in 2006 alongside 3DWearable co-founder Tom Coleman. And, Eddie was my go to bike fitter years later when I lived in Atlanta. Eddie and Tom are driven by the desire to get more people moving more efficiently and with less injury. They invented the 3DWearable system to both extend the value of the bike fit out on to the road in real-time training and to equip the end user with tools and knowledge to refine their own motion.

Increased Variables

Eddie went on to explain that the more sensors that are introduced to the system, the complexity of the number of motions and the relationships among them grows exponentially. Eddie foresees being able to map baseline motions for additional variables experienced outside on open roads. This means that the sensors on the body are not only tracking their relative position (i.e., pitch, yaw, roll) for hip angle and cadence (as examples), but also doing so in relationship to the speed of the bike and the angle of the bike on the road’s grade.

Eddie can imagine having an aero position motion mapped for when the bike is up to speed and the rider benefits from being in the aero bars, as well as having a climbing motion mapped when the bike is at a lower speed going uphill and the rider benefits from sitting upright in the bull horns. The 3DWearable system would know based on speed and grade which set of motions was ideal for each scenario and would cue the athlete to adjust to the ideal baseline motion for each scenario.

The possibilities are endless, and 3DWearable has identified several user groups that would benefit from their system, including golf; cycling; walking/running/hiking; strength training; target sports like archery and shooting; racket sports; and skiing.

Early Adopters

3DWearable is offering limited quantities of the system to early adopters at a reduced price. The 3DWearable team will be in close communication with the early adopters to coach them through how to apply the sensors and use the system to map and track motion. As the company scales the system and number of users, they intend on offering more instructional video content through their application.

The sensors have an 8-hour battery life and are rechargeable. The application is available for both Apple iOS and Android devices.

The introductory reduced price is $799 for two sensors, or $399 for a single sensor, and the app with no subscription fee for cloud storage for the first year. If you are interested, visit them at 3DWearable.org or e-mail them at info@3DWearable.org.

Eddie O’Dea will also answer your questions in the forum.

The post New Tech: 3DWearable Motion Tracking first appeared on Slowtwitch News.

Even the most well-intentioned athlete can fall victim to some of the most common mistakes with their training. It’s all too easy to get caught up in the details and miss the forest for the trees. It’s important to take a step back, eliminate emotion and bias, and evaluate your training at face value every once in a while. You might find that you are making one of these all-too-common mistakes. The good news is, though, that once the mistake is uncovered you can make adjustments, and improvements will be soon to follow!

1. Doing Too Much Too Soon

One of the biggest mistakes I see people make is doing too much too soon. It usually comes with good intentions because when you start a new training plan, you’re highly motivated, and letting that motivation lead your training routine feels natural. 

Unfortunately, motivation ebbs and flows, and when your motivation starts to wane, you won’t be able to keep up with the aggressive training routine you’ve set. In fact, doing too much too soon can be the exact thing that leads you to burn out and lack motivation.  Fatigue, an inability to keep up with your other responsibilities, and an overly busy schedule, are all unsustainable things and will eventually lead to roadblocks in your training routine. 

Finally, doing too much too soon can also lead to injuries and illness which will plague your training, prohibit you from making improvements, and ultimately diminish your motivation as well. 

2. Inconsistency

Inconsistency is probably the single largest training mistake that I see people make time and time again. A lack of consistency will prevent you from making improvements and make it very difficult to get into a rhythm. It’s ok if you can’t train every day, but the best thing you can do is set a plan that works for your schedule and stick to it. Once the plan becomes a part of your routine, you’re much more likely to see it through. Improvements take time and so you need to be able to stick to a plan long enough to watch your improvements materialize. 

As you develop your training plan keep in mind that it’s always better to train for short amount of time frequently than for a long period of time once in a while. If you only have 3 hours per week to commit to training, it’s better to complete 4x 45-minute workouts than one 3-hour workout. 

3. Not Fueling the Work

When you start to increase your training, you’ll need to increase your caloric intake as well. Your body won’t be able to support your training, and definitely won’t be able to make gains, if you are restricting your fuel. It’s important to listen and honor your body’s hunger response, especially when you start or increase your training. Carbohydrates will be your best friend to fuel your training during and between sessions. Don’t forget about the ever-important macronutrient, protein, because protein will help you build muscle and improve your recovery. 

4. Pursuing Too Big of Goals

It’s great to have big hopes and dreams that you can aspire to for long periods, but it’s almost important to have smaller, timely, and realistic goals that can drive you from day to day. If your goal is too big or too far off, an athlete can quickly become discouraged. It’s too easy to feel like you won’t get there or like what you’re doing isn’t enough. When you have smaller, more bite-sized goals, you get rewarded by consistently taking steps toward the goal and even checking the goal off of your list. 

5. Monotony

“Insanity is doing the same thing over and over again and expecting different results”

is a quote often credited to Albert Einstein. The body needs novel stimulus in order to make improvements. Make sure that you are switching up the types of training you are doing so that your body is forced to adapt and respond. In addition, mixing up your training will keep things interesting and keep you more engaged with your workouts. Don’t get sucked in to doing the same thing every day. 

You Got This

Even though there are numerous pitfalls you can make when starting a training routine, the biggest error you could commit is never to start at all. Begin by congratulating yourself for taking a step toward your goals, then hone in on the specific ways you’ll get there. 

The post 5 Training Mistakes to Avoid first appeared on Slowtwitch News.