ASICS GEL-CUMULUS 22 Review

ASICS kindly sent me a pair of the new ASICS GEL-CUMULUS 22 to try and test out so here is my personal review.

So what is the ASICS GEL-CUMULUS 22? ASICS state: The GEL-CUMULUS™ 22 running shoe is a recommended choice for neutral runners who want a soft, flexible everyday trainer with a great fit. This update features a one-piece upper mesh that’s combined with a seamless 3D print construction, which balances support and comfort around the foot — giving you an excellent fit right out of the box.

The GEL-CUMULUS 22 technology midsole is softer than the previous version to promote a pillowy ride. Under heel where the foot first hits the ground has been redesigned to better isolate impact. This new heel design has deeper forefoot flex grooves and a softer midsole foam to give you a soft ride.

The shoes soft, lightweight Jacquard mesh upper delivers excellent airflow, keeping your feet cool and fresh throughout your run. Additionally, reflective details provide extra visibility in low-light conditions. It includes a hard-wearing AHAR™ rubber outsole compound that has been placed in key contact areas to help the GEL-CUMULUS™ 22 shoe stand up to a ton of miles – ASICS state.

The updated GEL-CUMULUS 22 shoe is very similar to the latest Nimbus shoe and  has the comfort. It features the following:

• Flytefoam™ propel technology in the midsole that offers excellent bounce and toe-off

• 3D print upper that increases forefoot support and comfort

• Ahar™ rubber outsole compound has been placed in key contact areas of the outsole to better resist wear

How does it compare?

So I put the GEL-CUMULUS 22  through its paces. When unpacking them the colour did look very attractive. The shoe was light even though it looked like it wasn’t but not as light as other ASICS shoes I have used. This shoe retails around £120 in the UK which makes it affordable.

The material felt light and allows your feet to breathe very well, the shoe felt very comfortable on and plenty of room and space, I also found the size came up slightly bigger than other ranges so bear that in mind when purchasing. The tongue fitted perfect with the shoe design and comfort, so no excess tongue here.

When wearing them they felt like the Nimbus 22, but did not feel as light as I first thought, however they felt super comfortable – the way to describe this is like a glove. 

I put it through its paces and ran some long runs; they felt comfy and felt like a sturdy strong shoe that can last for miles. The sole of the shoe looks strong and looks as if it will last a long time, it certainly looks like it’s built to last many miles. I found my feet were comfy and very breathable when running with them. I tried some speed sessions in them and they felt fine but not as quick or light as my race or speed training shoes.

Conclusion – I think this shoe is for someone that wants to do long miles in them; they offer some support even though they are for the neutral runner. They are a comfy shoe, the design of the shoe is good and I believe the GEL-CUMULUS 22 is ideal for someone just getting into running or wants to run longer runs. For me I will use this more on my long runs and as a rotational shoe, it’s a good shoe but I personally prefer the DYNAFLYTE.

Check out my full video review HERE. Please subscribe to my YouTube channel.

Ventilate Sleeveless

ASCIS gifted me the Ventilate Sleeveless in the Grand Shark colour – here’s the verdict.

First impressions – I like the colour and it feels lightweight. ASICS state  “a lightweight, seamless fabric that helps reduce chafing. Made to increase breathability, this top also features reflective accents throughout to boost visibility when running in low-light conditions” and that it reduces chafing by its Seamless knit fabric. I agree that the top is very lightweight, the material at the back does not seem breathable but seems to collect the sweat. At the back of the top there are vents which allow your back to breathe and feel much cooler then the front.

I have been wearing the Ventilate Sleeveless for my long runs and fast sessions; I found with my long runs it was perfect with no chaffing at all or on the arms. The fit was a perfect small for me, not baggy and not tight. However I did find that it felt warm on when doing my speed sessions around the top front of the top but only slightly. I have washed it many times and it’s just like new and the colour has not faded.

When’s best to wear it? Its fine for everyday use such as going to the gym, so it is not only for running – that’s what I use it for.

My conclusion is that it’s a lightweight breathable top that is perfect for the summer long runs.

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ASICS NOVABLAST Review

ASICS kindly sent me a pair of the new ASICS NOVABLAST™ to try and test out so here is my personal review.

So what is the ASICS NOVABLAST™? ASICS state: The NOVABLAST™ shoe is for neutral runners seeking a responsive running experience. This lightweight design includes our new FLYTEFOAM Blast™ midsole foam for an energetic bounce with each stride.

The outsole and midsole of the NOVABLAST™ shoe have been designed to accentuate the energized feeling of the FLYTEFOAM Blast™ technology, creating a “trampoline” effect that propels you forward. The NOVABLAST™ shoe is higher off the ground than most running styles, promoting improved comfort over long distances.

The shoes soft, lightweight Jacquard mesh upper delivers excellent airflow, keeping your feet cool and fresh throughout your run. Additionally, reflective details provide extra visibility in low-light conditions.

Put a bounce in your step with the new NOVABLAST™ performance running shoe and experience a soft and lightweight ride.

•             FLYTEFOAM Blast™ midsole foam

•             AHARPLUS™ Rubber outsole

•             ORTHOLITE lasting

•             Reflectivity

•             Engineered Jacquard Mesh

So how does it compare?

So I put the NOVABLAST through its paces. When unpacking them I liked the colour as they stood out; orange is a very attractive colour for me and ASICS have certainly got the colour styles on their shoes right lately. The shoe was actually surprisingly very light weight even though it looked bulky at the back end of the shoe. This shoe retails around £120 in the UK which makes it affordable compared to rival shoes and I feel you are getting a lot for your money.

The material feels light and allows your feet to breathe. The shoe felt very comfortable on and light as well. I found the laces to be a bit on the thick side and also the tongue felt as if it was a bit longer than it should be. This shoe is designed to help you get faster with no extra effort and provide energy saving.

So when wearing them it felt like I was a lot higher up from the ground and also just walking round with them you could feel a considerable difference with the shoe. With a heel drop of 10mm it will take some time to get used to.

I put it through its paces and ran some long runs. The NOVABLAST felt comfy and I quickly fell in love with this shoe. Not only did I love the colour, I found I was bouncing along and on my long runs I was running each mile quicker. My average pace seemed to be quicker when wearing these and my legs felt fresh too, so I do believe these shoes saved energy too. My longest run was just over 10 miles. I found my feet to be comfy. I then tried some speed sessions with it, 800m reps and 400m reps in a space of a couple of weeks. Now this is what impressed me – I was running my reps consistently quicker and they were my best sessions of late; even with the less speed training during COVID-19. I was so impressed by this latest shoe I believe it’s a game changer and ASICS have set a base for what the future holds in the run shoe market.

Conclusion I am very impressed with these – the design and colour are perfect for me. I would like to see some small changes to the laces and the tongue. I believe this is game changer and I am using these regularly on my runs. I believe they are good for up to Half Marathon distance, I am torn between whether they are quick for shorter distances and whether the energy saving return is enough in those races but it certainly seems there is something there. So I would recommend this for long runs and even speed sessions. I much prefer this to the EVORIDE. CHECK OUT MY REVIEW ON YOUTUBE HERE

Are you over training now during lockdown?

With countries around the world going into lockdown and some allowing you to go out for one form of exercise a day, this has also resulted in an increase of people over training because of having more time on their hands – could you be falling into this trap?

It is unlikely there will be any races until the end of the summer. Many people are not adjusting their training such as carrying on running high mileage for October marathons, too many runs etc. People are now thinking they can fit more training in and therefore will fall into this trap and will neglect training as a result.

My advice is don’t be tempted, it might seem like a good idea to do more during lockdown but you are going to risk an injury, and potentially get ill when this is the time when you need your immune system to not be suppressed because of what’s going on at the moment.  So I have come up with some tips that will help not to over train and how to stay strong and fit during this period. So here are some tips I am using in my training.

Firstly, scale back your training – for example, if you were running long periods of time, scale it back. A 60 minute easy run will help you a lot instead of a 2 hour run. Focus on something else so instead of doing a lot of hard session’s cut that down and replace it with easy zone 2 heart rate sessions. This way you can work on your efficiency and form. Zone 2 training has so many benefits and makes you faster. You won’t lose fitness, maybe a little speed but that will come back quickly when you train again for races when this is over. Do not use the excuse I was told I can do one exercise a day so I am going to run or cycle for a long period of time. For example, in my training I can’t swim as the pools as they are all shut now. So I have replaced my swim sessions with just one bike session & a strength session. For my running, I run four times a week with two easy and two hard sessions. I am now doing minimal speed work and running in zone 2 and therefore in total doing less training.

Rest is so important and I can’t stress how important this is and is neglected so much by people. Rest means rest, yes nothing at all. Recovery runs, rides, easy strength work etc is not rest. Rest is crucial in every plan and is when your body recovers, rebuilds and gets stronger. At least one rest day will help so much because it improves you and you make a lot of gains and keeps injuries away.

Eat healthy and try to stay out of the cupboards and fridge. If you’re like me and eat a lot it’s hard not to over eat when stuck in doors. So you need to discipline yourself so you don’t over eat. Stick to your normal eating routine and maybe add some extra fruit to boost your immune system. Eating the right nutrients and food is so important as your body absorbs these more than rubbish foods.

Focus on your weaknesses, so now is the time to work on your weaknesses and things you have neglected in the past. So for running it could be working on drills and form so it improves your running technique. In swimming, working on those swimming muscles doing land bases work that you never usually do. Cycling – if you’re like me and it’s my weakest, working more on that to improve. So there is a lot you can do.

Hope you find this helpful, it’s important we stay positive, stay safe and keep moving as we can beat this together. Don’t fall into the trap of over training, it’s fine to scale back to keep your immune system strong and healthy. Of course it’s important for our health and well being to get out, my training has been adapted and hopefully I will get to races later in the year. Now is the time to scale back and work on your weaknesses; you won’t go backwards you will get stronger.

Check out my YouTube Channel I have videos on there which will help you with you training HERE

Presenting the new trainer on the block…. the ASICS EVORIDE

ASICS kindly sent me a pair of the new ASICS EVORIDE to try and test out so here is my personal review.

So what is the ASICS EVORIDE? ASICS state the EVORIDE is designed for neutral runners and offers a dramatic toe spring that gives a rolling feeling for effortless forward motion. With a moderate sole, compared to the previous two shoes in the family, EVORIDE offers more choice for runners with differing running styles and needs who want to take advantage of the GUIDESOLE technology.

Some key features of the EVORIDE include

•             GUIDE SOLE TECHNOLOGY: curved midsole construction helps minimise movement in the area where most energy is expended.

•             FLYTE FOAM PROPEL TECHNOLOGY: Lightweight midsole foam is soft and responsive for a more cushioned underfoot feel.

•             ENGINEERED MESH UPPER: Multi-directional stretch mesh adjusts to the shape of the foot for an excellent fit.

•             ROLLING MOTION LAST: More toe spring encourages a rolling motion from foot strike to toe-off.

•             FULL GROUND CONTACT: The sole provides a smoother transition from heel strike to toe-off.

•             LIGHT AHAR SPONGE RUBBER: Outsole rubber reduces wear and improves cushioning.

•             SUPER AHAR HEEL-PLUG: ASICS higher-abrasion rubber is used in heavy wear areas to extend the life of the shoe.

So how does it compare?

So EVORIDE is part of the same family as the Glideride. When I was reviewing the Glideride I did find there was noticeable difference on how high up I felt from the ground. My conclusion of the Glideride was that they were nice and very comfortable running shoes and a good fit which allows your feet to breath. However can they last for high mileage runners? I don’t know time will tell. The colour is perfect for me and funky, the design is good and I don’t get put off about this being bulky because the Glideride is very light. Can it make you run faster? Not sure but it does feel like you are bouncing along and running faster. I recommend this shoe as one of your running kit products for longer run/races such as marathons. I certainly would use these for my long runs but not sure about shorter races yet as I prefer the more traditional shoe being closer to the ground. However I can see these types of shoes being the next generation of running shoes as it does seem like this type of shoe and technology will become a game changer.  So for me I wasn’t sure if this was the type of shoe I would like so it needed to impress me. So with a weight of 8.8 oz a heel height of 22mm and forefoot height 17mm they felt different on.

So I put the EVORIDE through its paces. When unpacking them I liked the colour they stood out as the white was very flash and the gold trim made it look impressive, it made me think of ancient Greece times and the gods, so this ticked a box straight away.  They felt lighter then the Glideride.

I did some runs to try them out and wondered if the bounce would be the same as the Glideride. I found that the shoe felt much closer to the ground which I prefer and when I was running there was still a bounce feeling but wasn’t sure if it was as good as the Gliderides. However what I did find was my legs were still fresh after an easy run and not as tired after a speed session. This makes this a great sign as recovery and energy saving is so important. I found that reps were the same as other models I wear but it showed me that these are fit for their purpose.  The FLYTEFOAM sole seems to provide great cushioning and a strong response when you make contact with the ground to provide that bounce feeling.

The material allows your feet to breath as it is light weight and very similar to other ASICS models. It did feel different to the Glideride and I have to admit I preferred that. This shoe is super comfy and the most comfortable ASICS shoe I have worn. However would it last long? I am not sure as normally when comfy shoes are like this they don’t last long, but time will tell but it does appear it’s made well.

Do I think this shoe is quick? I do purely because it feels light on and because of the bounce effect when running with them. I do think if it is saving energy so you will be able to go quicker/ sustain pace better in a race.

Conclusion: I am impressed with the EVOGLIDE; ASICS wanted to make a shoe that brought energy efficiency, cushioning and durability by making these the lightest and cheapest member of their new shoe range and I think this is spot on. Would I use this shoe and recommend it? I would and will be using this in my training and in my speed sessions in the future. They feel light on and feel like I am bouncing along which provides energy saving which in theory would make me go faster so interested to see how I get on with these in the future.

A study on different exercise bouts result in different physiological and performance responses

So I was approached while doing my speed reps on the track in Canterbury back in the summer by a guy called Antonis Kesisoglou who asked if I could be on his research project for his publication. I have been on a few tests before mentioned in previous blogs that have helped me to improve. So when he asked me if I wanted to help, I couldn’t say no. I was preparing for the European Aquathlon Championships so I had to wait until my season had ended to go on this test while I was still in great shape for it; we didn’t want to disturb training beforehand. Antonis said he wanted to test me as I had a world class engine, I am not sure I agree with that but I know I had good fitness levels and met the criteria of being able to run 1,500m sub 5 minutes. Antonis is from the University of Kent and is a Dr in Sports and Science, he comes from a strength and conditioning background and has coached Olympians.

So more about the study….

Antonis was conducting a study to examine how different exercise bouts result in different physiological and performance responses. Current models provide disproportional estimates of training stress especially when comparisons are made between very short and intensified bouts, to long and moderate effort activities. In this study, he wants to examine whether a running performance exercise bout (1,500 meters time-trial) is a valid model for assessing training stress imposed by different durations and intensities of exercise. It is his aim to improve existing methods for calculating training load, where the duration of the exercise bout is not overemphasized.

Visit 1 included a two-phases ramp incremental (Phase 1- Lactate thresholds determination, Phase 2- Determination of VO2max) test  for assessment of the maximal aerobic power output on a treadmill ergometer. For phase 1, I was asked to perform 4 or 5 submaximal bouts lasting for 5 minutes, with 1 minute of rest in between. Measurements of blood lactate were collected during the 1 minute rest bouts, and Phase 1 was to terminate when my blood lactate concentration levels elevate above 4 mmol.L-1 (i.e my second lactate threshold- MLSS). With 15 minutes of rest in between, I was asked to re-start running at a speed -3 km.h-1 of my final speed in phase one. For example if my final speed at phase 1 was 16 km.h-1,  I would be asked to start stage 2 at 13 km.h-1. Treadmill speed then increases by 1 km/h-1,  till the point that I cannot run further (i.e cannot keep up with the speed increments). Once phase 2 is completed, I was asked to provide my last lactate sample. With 40 minutes of rest in between, I was then asked to perform a 1,500 meters time-trial for familiarization purposes. (e.g the speed was regulated by me, whilst I attempted to cover the given distance as fast as possible).

Visit 2 included a standardized warm-up (see details for warm-up protocol below), followed by a 1,500 meters time-trial. I was instructed to cover the given distance on an all-weather synthetic track surfacing in the shortest time possible. This exercise bout was used as my performance trial (e.g my best running performance). 

At visit 3, I was asked to perform a 12-minutes time-trial running, followed by a 1,500 meters time-trial (with 5 minutes recovery in between).

In visit 4, I was asked to perform a 12 minutes maximum effort, self-paced, intermittent running bout. The work-to-rest ratio lasted for 60 seconds. Work ratio was fixed in terms of distance. In other words, I was asked to run a maximal effort of 150 meters and recover for the remaining part of the minute. After 5 minutes of recovery, I was asked to perform a 1,500 meters time-trial.

In visit 5, I was asked to perform a self-paced moderate, continuous running which lasted for 25 minutes, followed by a 1,500 meters time-trial (with 5 minutes recovery in between). The intensity that I ran was regulated via the 0-10 RPE scale. As such, my 25 minutes run had to reflect to a 7 out of 10 intensity (hard/heavy intensity).

Lastly, visit 6 consisted of a 25 minutes, moderate self-paced running, intermittent running bout. The work-to-rest lasted for 60 seconds, with the work distance fixed,  similarly to visit 3. Again, a 5 minutes of recovery was provided, prior to a 1,500 meters time-trial. Similarly to visit 4, I had to regulate the intensity via the 0-10 RPE scale, so it reflects to a 7 out of 10 intensity (hard/heavy intensity).

For all visits, no verbal encouragement was provided or feedback regarding how I performed each trial (i.e how much time I had run or how much I had left).  I was also asked to wear a chest strap transmitter interfaced via short range telemetry with a wrist unit (Polar V800, Polar Electro, Kempele, Finland), which displayed my heart rate responses in beats per minutes and helped to measure my running speed. Alongside real-time cardiac assessment, I was asked to answer some questionnaires prior, during and after the completion of the exercise. For example, in visits 2-5, I was asked to subjectively rate the workload I had perceived between the 1st and the 2nd bout of exercise (I.e immediately after the cessation of the 1st bout). I was asked to rate how I experienced the first exercise bout and provide a number from 0 to 20 for the six following categories:  Mental Demand, Physical Demand, Temporal Demand, Performance, Effort and Frustration.

Alongside with NASA-TLX, I was asked to answer another scale for assessing training load (I.e how hard was my session). In particular, I was asked to subjectively rate the intensity of my 1st exercise bout via the usage of the RPE 0-10 scale (Borg et al., 1987). My potential motivation was assessed prior to all 1,500m time-trials, via the usage of a 0-9 analogue scale (0 =Not motivated at all, 9 = Very motivated to do well). Lastly, my perception of effort (I.e how hard do I feel the task?) was assessed via the 6–20 Rating of Perceived Exertion (RPE) scale (Borg, 1998) during exercise. I was asked to verbally answer how hard I perceived the task every minute for all 1,500m time-trials, while all the rest exercise bouts I was asked every 2 minutes.

In all visits, I was asked to wear a mask for analysing my ventilation, in other words how much oxygen (O2) and carbon dioxide (CO2) and total volume of air (VE) I breath in and out every second. This happened in the lab (visit 1) and at the field via the usage of a portable analyser (Visits 2-6). Antonis said that usually people feel the mask a bit tight in the beginning but this piece of equipment is designed for maximal tests in the laboratory and the field, so it would not limit your breathing rate or create feelings of anxiety. At the beginning of each visit, a standardized warm-up was provided for all visits. In particular, I was asked to perform the following self-paced routine, where intensity was regulated via the 6-20 RPE scale (Borg, 1982) in the following order: 800 meters of jog (RPE 9-11), 800 meters of run (RPE 13-15) and 400 meters of intermittent running (100 meters of  RPE 18-20: 100 meters RPE 9-11). My total time commitment for this study was no longer than 7 hours.

Is there anything I needed to do before each visit?

Before each visit I was told I should:

•             Avoid heavy sessions the day prior to the test. Easy/light sessions are okay.

•             Not exercise on the morning of the test or warm-up prior to the test (warm-up will be included in testing sessions).

•             Please make sure you bring appropriate sport clothing with you.

•             Eat and drink the same food in the 24 hours before the test.

•             Eat at least in the 3 hours immediately before the test.

•             Abstain completely from caffeine and alcohol in the 24 hours before all visits.

•             Tell Antonis if you currently have or you recently had an injury or illness of any kind.

Have you taken all this on board? It does seem a bit complex but it’s not too bad once you are doing the study. So what did we find for me…

We found my V02 max was higher than previous tests and therefore I saw an improvement here. My Lactate threshold took longer this time before I dropped the speed. Due to my aerobic training throughout the year I had developed an engine that made me more efficient and therefore able to sustain a faster pace longer. When sitting down and discussing how to improve this area there was a few suggestions to help. One I found interesting was that I could drop one easy long run in favour for a bike session to improve there, or if I want to improve my running speed I would need to hit my intervals at a harder pace than normal and to have shorter recoveries. So in the hindsight I need to improve my anaerobic system and running harder would help improve this. So this is something I will put in to place in my training.

What else did we find?

•             Immediately after warm-up, use some exercises to activate gluteus min and max, as well as oblique’s activation. That will help you with posture and stability when bounding (I.e light form of a Plyometric activity).

With Antonis being a strength coach he found a weakness with my hip so I will be focusing on improving this.

•             Guide you training by feeling (RPE scale). It is currently one of the best way to guide your training.

So to be purely guided by feel and not to be a slave on what my watch says, this is something I have been practising a lot and I know that feel is much better than going by what your watch says.

•             A short, high intensity interval training session an it’s effects on how your body feeling the day after, cannot be accurately estimated via wearables.

•             Use a training log, apart from wearables. Use the NASA-TLX scale for monitoring your sessions (as well as the SRPE). It’s a promising tool for exercise monitoring

•             Keep an eye on your speed sessions, alongside your HR responses

•             Remember that in 2 sessions resulting the same total work, the one which is performed in a intermittent way is always harder than in a constant way.

•             When a session is performed in a maximum effort (I.e 10/10), the effects of exercise duration plays a minimum role. A 10 minutes all-out and a 20-minutes all-out session will result similar decrements in a subsequent performance.

As you can see we found a lot of things to work on and help to improve my running. I found the study tough in certain visits such as the 10 minute TT followed by the 1,500m TT but different and very enjoyable. However what we did find was that I was very good at pacing and going by feel. In conclusion every study I have been on I have learnt something new in order to make me improve. I think any study is beneficial and even if you only implement one suggestion into your training you can improve from it. I am looking forward to seeing how it plans out.

GEL NOOSA 12 REVIEW

ASICS kindly sent me a pair of the new GEL-NOOSA Tri 12 to try and test out so here is my personal review.

So what is the GEL-NOOSA Tri 12? 

ASICS claim that this shoe boasts both lightweight and breathable qualities, making it the perfect shoe for the everyday tri-runner. Designed for triathletes and triathletes Like Gwen Jorgensen who inspired me wore the older models so I was very interested to see if these where any good?

Some of the key features include:

  • GEL-NOOSA Tri 12 maintains its unique design which you see in previous models whilst incorporating humancentric science and advanced technology to provide runners with energised cushioning for the fastest ride.
  • The shoe is designed for a neutral runner and features the ASICS Flytefoam cushioning technology to provide a fast and energetic ride.
  • Fitted with Caterpy laces on the tongue and heel to provide an easy-on for the shoe and a no-tie option, which gives runners a superior fit for their run and a quick transition.
  • Quick to get on which includes stretchy knit and reinforcement in the underlay to provide an extremely comfortable fit.
  • Breathable & Lightweight

ASICS state these features have been upgraded from previous models:

UPPER:

● New russel mesh material allows the upper to maintain durability and provides ventilation and a softer feel.

MIDSOLE:

● FLYTEFOAM™ technology midsole material is lighter and more durable than traditional mid-sole foams. This is ASICS’ lightweight mid-sole material giving you a soft, supportive feel.

OUTSOLE:

● Super AHAR™ heel plug in areas of heavy wear to extend the life of the shoe by using higher-abrasion rubber.

So how does it compare to my much loved Gel-451s?

The Gel-451s have bought me success over the past year and even the old Hyper Tri’s that I love…. So I put the GEL-NOOSA TRI 12 through its paces. When unpacking them I liked the colour they stood out, I love the colours of the 451s they stood out too so this ticked a box here as ASICS seem to get this right on most of their shoes. They felt light but they didn’t feel as light as the 451s. What I noticed straight away is that it came with tri laces, well that’s what I like to call them, but unlike the 451 that had a Boa system these don’t. However these have the hole in the tongue to grab and put on easier. This was one of the things I loved with the Hyper Tris with the tongue hole. Although I have got used to the Boa system on the 451s I prefer this tongue set up, so this is a win for me as I believe its quicker to put on and less fiddly when wanting a quick transition.

So I did some transition tests with putting my shoes on. If I set up the laces up right my feet can slip on easy without having to tighten them. So I did three tests on the GEL-NOOSA and the same with the 451s. The Gel- Noosa was a second quicker twice so every second counts so this ticks the box again.

The mesh material is impressive, not only does it allow your feet to breath it is light weight, a good feature to drying your feet after coming out the swim, so it lets plenty of air in. A feature I found very useful is that the material at the end of the front of the shoe, is like a light swade material. Now if you’re like me and in previous tri shoes my feet get hammed with hard material there and therefore toes getting very sore. So when testing this out without socks as that’s what I would do in a triathlon, my feet and toes didn’t feel it at the front of the shoe, so it was much more comfortable.

I have been put off by the Noosa’s in the past as I was under the impression they were a stability shoe and bulky, however I am very much wrong as ASICS have designed this shoe for the neutral runner with cushioning. They are certainly more cushioned then the 451s.

When I put them on they felt very comfortable, I did a few runs in them, mainly speed training as I wanted to test while on my speed sessions as if I am going to race in them I need to know if they stand the test. I have to admit I thought they would be slow but they felt super light and fast.

Conclusion I am very impressed with these, I was first put off by these in the past as I thought they were a bit bulky and not for neutral runners. The question is do I prefer my discontinued 451s or these. Well the answer is this is the perfect shoe for me and for triathlons. Its comfy, feels like a fast show and quick for transition. So for me this will be my new race shoe in triathlons and your be seeing me with these at races. I am very impressed by this new model.

You can check them out on the ASICS website here

Dipping into multi sports? Aquathlons could be a good way to get into Triathlon’s

When I first started swimming and running back in 2012, I didn’t know about Aquathlon’s but I did of course know what Triathlon’s where. I wasn’t very good on the bike and kept getting injured because it wasn’t set up right. So If you’re like me and you like running and swimming you are probably thinking of doing an Aquathlon and perhaps use it as a stepping stone towards doing a triathlon, so here is my advice and tips.

What is an Aquathlon? An Aquathlon is a swim followed by run and the distances do vary depending if they are pool swims or outdoors. A standard outdoor Aquathlon is 750m lake sea swim followed by a 5k run, however you can get shorter swim from as little as 100m.

My first tip is decide what distance you want to do and whether it is an indoor/outdoor swim and then train for it. If its outdoor I would advise to train at least a couple times in open water before you do a race.

Next tip, what kit do you need? This depends again if the swim is outdoors or not. You will need the following kit:

• Swim Goggles

• Tri suit/swim wear

• Wetsuit

• Running trainers

• Race belt

Swim googles needed as you will be swimming front crawl in races. Tri suit/swim wear, it would be good to invest in a Tri suit that you can use in races and its much quicker as you won’t lose time in transition getting changed. However you can use swim wear like jammers, swim shorts etc. the only problem with these are that you will need to put a running top on once in transition. Which can be tricky with you being wet. If you want to race regularly and in open water a wetsuit is a must. I would recommend you start out with an entry level wetsuit. You will be quicker with a wetsuit on, but if you’re not a confident swimmer than a wetsuit is a must as it also provides you a bit of safety outdoors. Next you will need trainers, of course you need them to run with. Lastly a race belt, which is easy to use and saves you time in transition. These bits of kit will get you started for your first race. If you are doing a pool swim you will not need a wetsuit. I have a race check list because the more you get into it, the more items you take with you. A check list is important so that you don’t attend a race forgetting something, so I would recommend having a go to list and checking you have everything.

Pool races are different to open water swims, because most of the time the pool races you go one after the other and won’t get caught up in a mass start. If you are racing outdoors, keep calm and stay away from the main group if you’re scared of being hit. Remember it’s about you and nobody else, you are racing yourself and no one is judging you and if they are who cares. I would recommend to get an outdoor swim at least once before the race so you can finalise yourself with open water.

Next tip have a race check list because the more you get into it, the more items you take with you. A check list is important so that you don’t attend a race forgetting something, so I would recommend having a go to list and checking you have everything. Take spares of everything if you can. I take two of most things to races just in case something goes wrong. For example my goggles snapped at the start line.

Transition training, I think it’s important to go through in your head how you are going to come out of the water and what you will do once in transition to save time. It is important that before the race you lay your Items in transition in a way you can get to them easy and remember where about you are in transition too. If your racing open water you will need to learn to take your wetsuit off.

In a race staying calm is important, if you enter a race with a mass swim start then don’t go in the middle, it can be very hard. Stick to the sides and take you own time and pace yourself. Do not copy others and do not change anything up. Race your own race and take your time. When you come out the water you might feel a bit dizzy before the run, this is normal and your body goes back to normal quite quickly. Then you head off to transition, take your wetsuit off if you’re wearing one, swim hat and goggles. Put your trainers on and running belt on and then your off on the run. I normally put some baby powder in my shoes so my feet dry up quickly. Don’t try anything new on race day, just stick to how you trained leading up to the race. Stick to your own race plan and don’t copy others.

Put your goggles underneath your hat to prevent them being knocked off. The last thing you want in open water is to have your goggles knocked off, then having to find them.These are some of my tips to get you started in Aquathlons, enjoy.

In regards to what races to try here are some of my favourites:

Whitstable Surf N Turf

It’s a lovely race in a beautiful setting in Kent and consists of a 200m or 400m sea swim followed by a 5k run along the promenade.

London Aquathlon

A unique opportunity to swim 400m in the 2012 Olympic pool and 5k around the Olympic park. This race has a special feeling when competing in this.

Hever Castle Long distance Aquathlon

Swimming route around the moat, is truly a lovely swim and unique but to top that off you get to run a challenging but scenic run around the castle grounds.

ASICS Glideride

ASICS kindly sent me a pair of their new Glideride shoes to test out and review.

What is the Glideride? The team at the ASICS Institute of Sport Science (ISS) come up with the idea that optimal sole curvature so that runners feel a smooth and comfortable rolling as they run. The Glideride has a curved forefoot design, which, combined with a stiff­ forefoot, provides an easy, forward rolling motion on the run and a bouncy feeling. Asics claim this shoe is designed to make long running easier.

Some of the key features include:

  • Designed to help runners save energy over the long run.
  • Technology that provides a shock-absorbing landing zone, which lessens fatigue
  • A lower degree of ankle flexion means other muscles in the kinetic chain, such as the calf, work less, expending less energy for increased efficiency.

When they arrived my first impressions where that I love the funky colour its defiantly my short of colour and I don’t like plain running shoes. However when looking at them I wondered if this is the type of running shoe I would like? So first impression nice colour but bulky so wasn’t sure. However once I took them out the box I was very impressed how light they are despite looking bulky and the Glideride has a 5mm heel drop.

So I put the Glideride to its paces. When I put them on they felt very comfortable and seemed a bit more comfortable then one of my favourite models the Dynaflyte. The noticeable difference was how high up I felt from the ground with the Glideride. It felt strange and I wasn’t sure if I like this as most of the shoes I have had before and flat and nearer the ground but then again I have never used a shoe like this before so it was all new for me. So I first tried them on my warm up on my speed session as I wanted to wear them in and the first thing I realised how much I was bouncing along with like minimal effort. Felt like I was going faster then I normally do in my warm up. In fact I seemed to cover slightly more distance then normal but that doesn’t mean a thing as a lot of things can affect that such as terrain etc.

So I took them for a few long runs and found that they still felt weird being higher up, but the bounce was noticeable. I tried these a lot on a long run and had no problems at all, I think this type of trainer is suited for longer distances and races. When using them in my speed sessions I wasn’t sure if I would like them for running shorter distances. They certainly felt light and quick and that bounce was felt more and more. Another noticeable thing was I felt I was running more on my front of the foot and not heel striking which is a good thing.

Conclusion nice and very comfortable running shoe and good fit which allows your feet to breath. However can it last for high mileage runners? I don’t know time will tell. The colour is perfect for me and funky, the design is good and don’t get put off about this being bulky because the Glideride is very light. Can it make you run faster? Not sure but does feel like you are bouncing along and running faster. I recommend this shoe as one of your running kit products for longer run/races such as marathons. I certainly would use these for my long runs but not sure about shorter races yet as I prefer the more traditional shoe being closer to the ground. However I can see these types of shoes being the next generation of running shoes as it does seem like this type of shoe and technology will become a game changer.

World Championships and Spetsathlon Sprint Triathlon Update

So arrived at the World Championships in good shape, despite getting a cold and a grumpy tendon, which luckily did not affect my training leading up to this although it was painful. Although I was very worried about my leg as it was getting worse, but once I was tapering and doing easy training it started to ease off. These thing tend to happen a lot to me leading up to a big race.

So I was very confident on a good race on race day, we were staying in Vigo so we were around 20 minutes away from Pontevedra where the race was. So on race day I woke up and felt much better as I was also not feeling as tired. I was very tired that week from illness and walking around London watching my wife run the London Marathon. I have to say watching the London marathon is truly special and highly recommend going up to watch it.

I knew I was in great shape and if I could get through the race with my tendon problem I was confident it would be a good performance for my last World Aquathlon Championships. Race day arrived and I headed to the race, nervous but excited as normal. The event looked like it was going to be another one to remember, people so friendly, athletes chatting to you from across the world, made it have a real buzz about it.

So I got to the start line in the 19-39 year old wave, the temperature of the river was around 13 to 14 degrees so not warm but it seemed a lot colder than that. The first half of the race was up stream and against the current so this was going to be tough. I got into the river and was freezing, I headed to the start line and waited for the horn. The horn went off and my plan was sprint for around 100m metres, the swim was tough with loads of people around me. The first 500m was tough and it felt like it was taking a while. Once I hit the turnaround point it was much quicker being pushed with the current, however I could feel the water was cold and my hands and feet were not warm. I came out into transition which was a long one, about 250m long as I walked the length the day before.

My swim was not my fastest in fact it was my slowest by a few minutes, but this was to be expected in the conditions. I came to my box and took my wetsuit off, I was freezing although it was very warm outside of the river. I then left transition for the run and I was feeling faint and wobbly because of the cold water. After a minute I was warmed up and I attacked the run, hunting athletes down and passing them, I felt good on the run. I came home in 7th in my Age Group and first Brit back. I was over the moon and it was my best performance by far. I couldn’t do much more, my swim could have been better but I can’t complain due to the lack of open water swimming in the UK. My run was the 4th fastest in my race.

I have achieved more than I could ever of dreamed of since qualifying in 2016, 1x European Bronze, 3x top ten World Champs finishes and a National Championship title, Team Captain etc in Aquathlons and to represent GB in my AG at 4 world Championships. As many of you may know as I have achieved everything I wanted to in Aquathlons and this was my final World Aquathlon Championships, I am not shutting the door on Aquathlons but I may come back in future years but next year I won’t be competing for the GB aquathlon team, even though I have an automatic place from this year from today’s result. As I will be concentrating on other sporting and life goals I still have the Europeans and the Nationals to go and now targeting these and who knows I might be back in a different sport but this year was all about me focusing on newer goals.

So I got back from the World Championships and went back to work for a few days before I headed off the Greece to a tiny island called Spetses to do the Spetsathlon Sprint Triathlon. I was kindly invited by the organisers to compete and I thought why not as I am moving more to triathlons this year.

My wife and I left home at 2am in the morning and finally arrived in Spetse at 5.30pm. It was a long day with flying to Athens and getting a boat across to the island. When we arrived the island looked small with no cars around and horse and carts being used a taxi’s. The whole island seemed to have a buzz because of the event.

We arrived at the Klimis Hotel which was a lovely hotel and we had a sea view. The organisers had left a goody bag and some tops with my name on, which were awesome. At 9pm we were invited to have dinner with the organisers and the athletes. That was an amazing experience talking to Elites, Pros and Olympians. Some athletes had gone to the Olympics and come back with medals.

The following day they had swimming races and I was due to race in the 1k swim. However I was just shattered from travelling and decided not to race, but went down to watch. I should of done it now thinking back to it. Later that evening they had a cycle race and the 5k charity race. I went down to watch and my wife was running in the 5k so I watched her and cheered her on. I then picked up my hire bike which I was using for the race.

The whole island was buzzing from the event and the following morning was at the Triathlon event, 750m sea swim, 25k bike ride and 5k run. Everyone headed to the start, the organisers then started announcing the Olympians etc who was competing. I was then announced and I started getting nervous as I was nowhere near their level. The race started and I managed to get on the back of an Olympic medallist and was able to stay with her for all the swim. I hung on and came out with a huge PB, I raced out of the sea onto my hire bike. Unfortunately it wasn’t my own bike so was a struggle. I lost a lot of time on the bike and the course was brutal, it was so hilly my legs were screaming at me. Having lots of people overtaking me wasn’t doing my confidence any good. So I kept thinking to myself, keep the legs spinning eventually you will start to come downhill. I then got back into transition and headed for the run, surprising the legs felt good and I cracked on targeting people one by one. I was getting quicker and quicker the longer I was running and then I finished 13th overall and 3rd in my age group. I was very happy with that considering the level of athletes here. I also had the 2nd quickest run so I was happy with that.

The spestashon was a great event and I highly recommend this event to anyone. I would love to come back and thank you to the organisers for inviting me.