Combining Auto Multi-sport with Auto Lap setting: A good way to record Triathlon and other multi-discipline sports with Garmin Forerunner 305

Before I began to play triathlon, I only use Garmin Forerunner 305 recording single workout like running and cycling. Garmin did provide the function for multi-discipline sports recording, with its Multi-sport feature (p28 user manual). As the manual tells, there are two way to record multi-sport workout. One is manual and another is auto ( p29 user manual ). In both features you can set as many sports legs as possible. Transition time will be recorded if you select "INCLUDE TRANSITION" in Auto Multi-sport feature. It will not be displayed in "HISTORY" part of the watch, but in Garmin Training Center. Like illustrated below(fig1 is manual Multi-sport, fig2 is Auto Multi-sport), manual transition will not be displayed. Please note that the only place you could view transition time is in GARMIN TRAINING CENTER, only when you record in AUTO MULTI-SPORT feature with " INCLUDE TRANSITION " option.

fig1. Manual record

fig2. Auto record

Unfortunately, GARMIN CONNECT does not support multi-sport workout display, so you might find the Duathlon I participate yesterday was divided into 3 workouts: 10k run, 36.6k bike and 5k run. Nor did other sites like RUNNING AHEAD, DAILY MILE, ENDOMONDO, and RUN KEEPER.

From any aspects, Auto Multi-sports is the first choice for tri-s over manual. And further more, lt could be integrated with Auto Lap feature of Forerunner 305, so not only each leg, but also each lap or split will be displayed. Here goes the settings:

1. Set Auto Lap in each sport:

1.1 Running

Main manual-->Settings-->Running-->Use This Sport

Main manual-->Training-->Training Options-->Auto Lap-->(Then do as you want, lap by distance, position)

1.2 Biking

Main manual-->Settings-->Biking-->Use This Sport

Main manual-->Training-->Training Options-->Auto Lap-->(Then do as you want, lap by distance, position)

1.3 Other

Main manual-->Settings-->Other-->Use This Sport

Main manual-->Training-->Training Options-->Auto Lap-->(Then do as you want, lap by distance, position)

2. Enable Auto Multi-sport:

Main manual--> Training--> Auto Multisport-->Set legs, include transition
3. Start Auto Multi-sport:

Main manual--> Training--> Auto Multisport-->Start Auto Multisport

4.End Auto Multi-sport:

Main manual--> Training--> Stop Auto Multisport

You might also press LAP button for 3sec to end the workout.

I verified the setting in yesterday's race, very convenient and effective. Please note that swimming could not be accurately recorded by Garmin GPS watches if wore in wrist, and Garmin Forerunner 305 is not water resistant. Please refer to DC Rainmaker's in depth review: Garmin Forerunner 305 in depth review by DC Rainmaker.

Singapore Duathlon 2012 (National Championship)

Last week I finished Sprint Aquathlon, today I'll try Standard Distance Duathlon, Singapore Duathlon 2012.
The race is held by TAS. My wave started at10am, I'v planned to complete in 3hrs: 55min for Run10km, 1hr35min for Bike36.6km, and 25min for Run5km, and 5min for T1 and T2. So my finish time would be around 1pm, and I would bike and run last 5km in hot sun between 11am to 1pm, OMG. I prayed for a cool weather but it turned out to be the opposite.

I rode my bike to the venue, because it was just 11km away. I actually rode 14km due to lost in Upper Changi Road. (My back route is much shorter via Siglap PCN) I reached to the point (East Coat Park) at 9:30am, 30min to start. I set up transition and wanted to deposit my bag, but the official told me it not available. So I dropped on my transition area, I should not bring hand phone and wallet with me.

Like other tri-race, each wave started punctually. My wave started 10:00am sharp. The sun was not hot then and it turned out to be a nice run. I'v kept my planned pace steadily throughout the leg. Barefoot run in ECP morning was cool, the road surface was much better than Pasir Ris Park. I had no problem finish it in a time of 56:26 (official timing was 57:45), only problem was the HR hit 173bpm, 15bpm higher than planned, perhaps due to hot weather and I had rode 14km before the race.


After first leg the weather became hot, guess 30deg+. I could easily maintain a 24kph speed in the first half. As I rode on MTB, most biker could easily smoke and lap me. Due to aero deficient, I would always slow down in the out part on East Park Service Road, the wind was quite impressive. One accident I encountered at the beginning of 2nd loop, I hit on the barricade but I surprisingly get back to the race without pause. My bike was intact and I just got minor scratches on my left arm. A good lesson for my first bike race. I turned very carefully and never had problem later. Must admit, I was lucky not get hurt badly, the route was rather not newbie friendly. I was getting slower at last 2 laps, average speed <23kph. The leg was finished in 1:33:12 (official timing was 1:33:26). My average HR was still higher than planned, scored 169bpm. I was surprised to see that I maintain a HR170bpm for 2.5hrs, I guess my max HR might be higher than expected.

Hitting the barricade resulted in bruise in left arm

Before last leg I already exhausted, the temperature rose to 33deg and sun burned. When I entered to the run out zone, one official stopped me saying that barefoot were not allowed. I explained but rule was rule. I headed back and put on my bike shoes. Fortunately because I did not own a racing bike, I didn't have bike shoes either. My bike shoes were just a pair of old fashioned running shoe that worth only S$4. I used them for barefoot running transition.

This rule did not kill me but other people were not so lucky. I found on the route one barefoot runner (I met in the fisrt 10km run, he did barefoot that time) struggling walking in the hot run with his metal clipped bike shoes. It was such a torture and discrimination to barefooters. I don't see there was any advantage if a athlete choose to run barefoot! I wish TAS could change the rule next time.
With the tough weather and my depleted legs, I could only finished the 5km run in 30:40 (official timing was 30:36), 5min longer than planned. My heart rate surprisingly averaged 184bpm and hit highest to 195bpm. Does it mean I could run like a 24 year old young man? I wish it be true.

With transition time, I score 3hrs9min23sec (official timing was 3:10:31, rank 90/156) in total time. That was a medium score in my age group, according to last years record. Most people biking faster than me but killed by last 5km's death march.
9min slower, I just attribute it to the tough weather. I'm satisfied with the results. And felt grateful to my old MTB, it score 23.3kph in the race, and it only worth S$168. It did not give up after the hit, and nor punctured all the way. I'll continue to use it in my training. And should ride it in my first Standard Distance Triathlon this July.

As for the race, the organize was rather good. But I still like to recommend organizer to provide bag deposit. Not all people own a car, less privileged people could also play triathlon. Ice water in the fuel station was cool, also could consider provide sports drink because the day was hot. Last, allow barefoot run in the race, it would hurt nobody.
BTW, the medal was nice, worth collecting.

Simple Hydration handheld running bottle review

Attracted by its shape, I bought a Simple Hydration bottle via internet. The volume (13fl oz.) is desirable for a normal run ranging from 5k to 21k, as the adaption training made me rather a camel now. I don't want to carry a  fuel belt or hydration pack anymore. The design is such a minimalist way that could be easily hold by its shape. The price is not cheap, USD19.99.

The real bottle disappointed at first sight. The material and quality is not as good as Nathan fuel belt bottles (7 fl oz.) I used  before. (Left is Simple Hydration an right is Nathan in below pics)

The bottle material is much soft than Nathan. And I always wonder if it prone to be broken from the seam. Look at picture you will notice the difference of the clarity, smoothness of the material and roughness of the seam.

The feel of handheld is just OK and the natural hook shape really works and now I hold it for the weekly long run (21k+). I don't think it good idea to hook it on your belt or pants as it advertised.
The biggest problem during run is the mouth too tight so that I need to pull it out with teeth. While it never happened in Nathan before. Below picture you might notice how the mouth being bite badly by me after a 3 months use. And Nathan just as new even after 1years use. One more thing is that Simple Hydration's seal ring does not work well and tends to leak during run. I have no problem with it because I always carry plain water. Hope the manufacturer take note and improve in the future.

Lastly, Simple Hydration does not have scale while Nathan has. The scale help runner to realize how much water consumed in the run. Better to have
In summary, the design was good, the quality was poor (not as good as the handheld at the same price). If the manufacturer has change to the mainstream material, secure the cap and make the mouth easy to drink, I'll consider to buy a new one.

Meta Sprint Series Aquathlon 2012, My 1st multi-sports race

I heard Meta Sprint Series newbie friendly, so I joined  Aquathlon as my 1st race. It was sprint distance, 750m swimming + 5km run, totally manageable. My focus is to gain open water swimming experience. Because I'm now training in a triathlete way, and want to complete a standard distance triathlon (1.5km swimming, 40km cycling, 10km running) in this summer.

My wave would start at 9:20am, so I have plenty of time. Taking a cab with my wife and daughter, we reached Palawan beach 1 hour before the race. The venue was not crowded like any running race I took part before. And I have no problem find the place for boy marking and setting up my transition. I also had not much stuff in the transition area, just my running top, shades, GPS and HRM, I skipped running shoes because I ran barefoot.

The bay was calm and sun not hot that day, good for race. There still have time,  I jumped to the water to hug the water before racing with it. The bouyancy of sea water really surprised me. I had no problem floating and no need to struggle like in pool. I tested TI form several rounds until my wave assembly, make sure I would swim with the least energy today.

Each wave started very punctual, so did my wave. I queued at the back so that I would not block the fast people, and try to separate with other people. I heard people around me fighting vigorously in the water. I try to keep my own pace, that means I slowing down. And soon I did not feel people any more. As I raised my head and took a look, I found my self deviated from the route. I just kept on biasing left in the rest of the race an I think it should be accountable for the additional 2min over my budget: I should have finished in 22min according to my pool record but end up with 24:04. Before the end point I also most hit the rock outside the route and corrected by a official in a canoe. And unfortunately, when I struggled back, I cramped my left leg. I'v tried to swim in a paralyzed way to the end, didn't know if I could finish the run-- at least I didn't want to drop out in the water. Good new was I felt I could run when I stood up in the water, bad news was I was not so refreshed as I expect. Swimming did cost lots of energy even swimming in TI. I could not imagine if I swam a normal front crawl way, I should have been exhausted before running.

I thought to be the last few in my wave getting off the water. From the picture later I found the leading athlete of next wave (white cap, mine is red)had caught up with me right out of water (I finished swimming at 176 out 187 in my age group). So the transition area was empty and I saw the caps and goggles left beside my spot. I put on running top and started out. The trail leading out was quite raw and full of gravels. I tried to land softly and when I got to the road, it was my time. The track in Sentosa was great for barefoot run, so smooth and clean.

I tried to keep my HR to 174bpm as I planned. Unfortunately I could only get 4:45/km pace under such a HR. It seemed swimming had consumed quite some of my muscle glycogen. What surprised most was my HR reached to maximum of 186bpm at 1km mark when I trying to speed up to 4:00/km. Knew I could not break PB in this race, I tuned back to 4:45/km. It was quite comfortable and My HR was stable till the end. I finished 23:58, ranked 40/187, my total score also brought up to 123/187, not bad. The best parts were meeting two other barefoot runner along the route, cheered for each other; got cheered by my faithful audience, my wife and daughter at finish line. The organizer was very considerate and pull up the real line to greet every finisher at the point, making us more proud of out effort and achievement, kudos!

After the race, we began another Sunday's fun in Sentosa, a tour in Underwater World. We had a great time.

*My race results
*My certificate