GEL-NOOSA Tri 13 Review

As an ASICS Frontrunner, ASICS kindly gifted me a pair of the new GEL-NOOSA Tri 13 to try and test out so here is my personal review. I was very much looking forward to this shoe as I used the 12s last year and I was very impressed by them. The 12s changed my opinion of the shoe as before I wasn’t sure if this type of shoe was for me. However the 13s have some big changes so this was a concern for me and whether I would race in it for the 2021 Triathlon season -onto the review.

So what is the GEL-NOOSA Tri 13?

The GEL-NOOSA Tri 13 is designed for triathletes and the model has been around for a number of years now and built for the neutral runner.  Gwen Jorgensen who inspired me wore the older versions and this is what got me interested in the previous model. However unlike previous versions which had minor tweaks to them each time the new version was released, the GEL-NOOSA Tri 13 has had a big overhaul which is very visible when looking at the 12s and 13s at the same time which I will go through.

ASICS state: The NOOSA TRI 13 shoes are built for triathletes, but they’re not the only ones who can appreciate this model. With the addition of GUIDESOLE technology, this shoe just got lighter in weight and is now designed for a wide range of runners.

The NOOSA TRI 13 shoe’s GUIDESOLE technology is built around a philosophy that aims to lessen the overall load placed on lower limbs by implementing a curved sole design. These elements help increase running efficiency by reducing the movement of the ankle. This technology is proven to help runners feel fresher longer, creating a smoother and more comfortable ride. The NOOSA TRI 13 shoe has FLYTEFOAM technology in the midsole, which gives the runner a lightweight feel and more cushioning for longer runs.

Some key features include:

FLYTEFOAM TECHNOLOGY PROVIDES LIGHTWEIGHT CUSHIONING

GUIDESOLE TECHNOLOGY HELPS CONSERVE ENERGY

ENGINEERED MESH UPPER IMPROVES BREATHABILITY

AHARPLUS OUTSOLE IMPROVES DURABILITY

SUSTAINABLE SOCKLINER DYE

BUNGEE LACE

First impressions are that the GEL-NOOSA Tri 13 look very cool and a funky, right up my street as I do love unusual colours so this ticks a big box for me. However I noticed that they looked bulkier than the 12s and there was no hole in the tongue for getting on the shoe quickly and this rang alarm bells in my head as to whether this is the shoe for my Triathlons and to achieve my goals….

Of course you can use the shoes for normal running and not just for Triathlons, but the shoe is built to dry your feet quickly and so your able to get them on quickly by giving you some comfort as most Triathletes will use this shoe without socks, so being a comfortable shoe is important.

The Gel-NOOSA now is based on the same technology from the EvoRide 2, the shape and sole of the shoe looks very similar. When comparing against the 12s, they have a heel drop of 8mm and weight 249g/8.8 oz. The 13s have a heel drop of 5mm and weighs 219g/7.9 oz. comparing the 12 with the 13s weight wise the GEL-NOOSA Tri 13 feels lighter and indeed it is lighter. Although it looks bulkier, put that to the back of your mind because this shoe felt super light when I ran with it so don’t let it put you off. The 5mm heel drop also allowed me to feel like I was bouncing and running on my forefoot from the Guidesole technology.

Let’s talk about the tongue as I mentioned this was a big concern for me as there was no hole in the tongue and no BOA system like the 451s did, so I was concerned that version would affect me in races and cost me a few seconds; and be a lot harder to put on after a swim or bike leg depending if you’re doing an Aquathlon or Triathlon. Although the GEL-NOOSA Tri 13 comes with standard laces it also comes with tri laces which is a must for Triathletes so you can slip your feet in quickly.  However I noticed that on the heel there was a tab, so I tested it out doing a few pretend transitions and trying to get my feet in quickly.

Firstly I found it a bit hard but then realised on the tongue it had a gripping material so that your able to pull it on so that you can get your feet in quickly. I actually found it as quick as the last version which is a good thing after doing some tests with it.

So far so good the shoe had a funky design and colours, felt light on but how was it going to do when running with them? I first tested them on my speed sessions and I found they felt so light and felt comfortable on. The faster I ran the more I felt like I was bouncing along and they felt very responsive. I also found that I was running my reps faster then the previous week when using my go to Roadhawk shoes. Legs also felt fresher and I assume this is due to the Guidesole technology to use less energy. I definitely felt I was being pushed on my forefoot. In regards to long runs I took it out for my zone 2 60 minute runs a few times. I had no problem with it, it still maintained a bounce and my legs did feel a little fresher then normal and it was still comfortable. You can definitely do longer runs with this shoe but I am not sure how comfortable it will be after 13 miles as they are a racing shoe.

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, very similar to the 12s. In previous tri shoes my feet would get hammered with hard material and therefore toes get 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 and stayed comfortable.

The grip below the shoe is very similar to the previous model and I am still getting plenty of miles out of them without them wearing down fast.

Onto my conclusion – at first the new design put me off and rang alarm bells that I would have to find another race shoe because it looks heavy and no hole in the tongue, but that was not the case, it’s a very light shoe and still quick to get on and comfortable. This is a great fast race shoe for your shorter races, speed work and a must for your Triathlon races. Triathlons for me are all about how quickly I can run the run section while being tired and I am pretty sure these shoes will be faster and save energy in my races; I can see this in the training I have done with the GEL-NOOSA Tri 13. This will be my 2021 Triathlon race shoe and to be honest I am very excited by them, just as I was with the Metaracer.

You can check them out on the ASICS website HERE and my YOUTUBE review HERE

Staying motivated and looking after your mental health through Covid-19

2020 was sure a year not to remember but there are still some positives you can take out of this time period. I have struggled like many others with these uncertain times but I have decided to share some of my top tips on staying motivated and looking after your mental health. I personally believe we have the last bit of the mountain to climb and things will start to return to the new normal slowly.

Firstly, control what you can control and anything else don’t worry about it, it is out of your hands. The stress and worry about something you cannot control is not worth it as it will affect you, so the best way is to relax. What I have learnt over the year is that if I feel anxious or start to panic take a step back for a few minutes, control your breathing by breathing in 4 seconds and then out 7 seconds and it helps calm down the nervous system.

I found having a worry book is very helpful. I spend 10 minutes every day writing in this book my concerns for the day and also how I could deal with them. Once the book is shut, then I stop worrying about things for the rest of the day; I find it very helpful.

Next tip is to get outside daily, just getting outdoors for 5 minutes will go a long way to helping your wellbeing and mental health even if it’s just for a walk. It can give you relaxing time and take in the countryside for example and just getting out in day light will help a lot with your mood. I always find the sun sets me up for a happy day. There will be days you don’t feel like getting out but honestly they are the days which are the best. If I don’t feel like running I force myself to go out and say if I am not enjoying it after 10 minutes I will come back home, but most of the time I stay out longer and end up enjoying it or having one of my best runs. Keep moving don’t just sit about all day if you are working from home – I walk round the house if I can’t go outside for some reason. It’s important to keep moving it will help your health and wellbeing. I always found when I am exercising I relaxed and it’s helping me clear my head and therefore destresses me.

Motivation can be tough without knowing if your race will go ahead or not. Again this is out of your hands and what you can control is your training. Having a goal is very important in staying motivated. It can be something like I want to run a 28minute 5k to I want to podium at the European Sprint Triathlon Championships in my age group. Which is my big goal, and is my motivation to get there. If you believe you can do it then you are half way there and if you keep working at your goal and work hard at it with smart training then you will achieve your goal. Believe me I couldn’t swim in 2012 and in 2019 I won my Age Group at the European Aquathlon Championships. So the impossible can became the possible. Having small little goals too so you can work towards a big goal is a good way for you to work towards and stay motivated.

Breaking your training up with cross training and having a plan to work with I find is also very important in staying motivated. Of course you can work round the plan if days don’t go according to plan as it’s important to be very flexible. Having a plan and breaking up your day is a good way to go and keep your mind busy, that’s how I find it helps me. A good plan should have the right balance of training and structured recovery weeks as well as full rest days etc.

Don’t over train because you will just burn out or give up. Make sure you have the right balance of mixed training with easy training and hard training, the 80/20 percent rule is a golden rule to follow. 80 percent of training easy and 20 percent hard training, this has worked well for me over the years and allowed me to get in consistent training which as allowed me to improve and achieve my goals as well as keeping injuries to a minimal. Mix up training often, don’t do the same things every day and every week, changing this up not only keeps it fun and interesting it’s the way you get better and improve.

I hope these tips are helpful as these are some of the things I have used over the past year to help my training, daily life and enjoy it as well as looking after my mental health. When it comes to exercising we all know how important it is to your health and mental wellbeing so keep moving even if you don’t feel like it. Of course having rest days are important but not too many to a point you stop training altogether. Stay positive and stay safe the good times will come back.

Check my YouTube Channel HERE

GEL-NIMBUS 23 Review

As an ASICS FrontRunner ASICS have gifted me a pair of the GEL-NIMBUS 23 to test out and review so here is my review.

So what is the ASICS GEL-NIMBUS?

The GEL-NIMBUS 23 shoe is a neutral shoe for both ladies and men and provides plenty of cushioning and comfort. This model is for a wide range of runners with neutral striking run technique and provides a bit of stability, comfort and is a solid sturdy shoe perfect for all abilities and for those long runs. However these aren’t light and if you like lighter shoes this model may not be for you. For me it’s a good shoe but not my preferred shoe of choice. The NIMBUS has been going for some time now and is classed as a reliable running shoe and is one of ASICS popular models for all abilities but remains a very popular shoe amongst beginners.

ASICS state: The GEL-NIMBUS™ 23 running shoe continues to offer excellent comfort and long-run impact absorption. Its improved stability provides a more balanced stride that’s followed by smoother transitions. Constructed with comfort and breathability in mind, the upper features a softer engineered mesh design for long runs. Engineered eyelet shaping helps the upper move more naturally with the foot, while a stretchy midfoot panel appropriately hugs the foot to generate better flexibility. Providing the runner with excellent shock absorption and softness, the GEL-NIMBUS™ 23 delivers more compression in the heel thanks to its softer GEL™ technology cushioning unit and contoured design lines. Also, a gender-specific TRUSSTIC™ device provides an articulated amount of support in the right direction for men and women to help generate a smooth transition. Under the toe, the inclusion of gender-specific pillars help cushion the body and help runners experience a softer feel. Simultaneously, the ORTHOLITE™ X-55 sockliner equips runners with a forgiving, yet responsive stride. The components of the GEL-NIMBUS™ 23 shoe help increase the softness without forgoing the integrity of the shoe’s ride. The 23rd version of the GEL-NIMBUS™ continues to make advancements within the lineage by offering improved support and comfort for distance runners.

Some key features of the GEL-NIMBUS include:

•             ENGINEERED MESH UPPER IMPROVES BREATHABILITY

•             GEL™ TECHNOLOGY CUSHIONING

•             TRUSSTIC™ TECHNOLOGY IMPROVES STABILITY

•             FLYTEFOAM™ PROPEL TECHNOLOGY CUSHIONING INCREASES IMPACT ABSORPTION AND RESPONSIVENESS

•             FLYTEFOAM™ TECHNOLOGY CUSHIONING

•             ASICS LITE RUBBER OUTSOLE IMPROVES DURABILITY

•             ORTHOLITE™ X-55 SOCKLINER IMPROVES STEP-IN COMFORT

•             REFLECTIVE ACCENTS IMPROVE VISIBILITY IN LOW-LIGHT CONDITIONS

•             3D SPACE CONSTRUCTION IMPROVES COMPRESSION AT FOOTSTRIKE

What is new compared to the previous models?

A few minor upgrades have been produced; the Gel cushioning allows the heel to have more expansion which allows for a softer and more absorbing foot strike feeling as well as the laces being adapted slightly to allow a more foot flexibility as well as making it a more comfortable shoe.

So how does it compare?

The shoe weighs 309 grams so it’s not one of ASICS light shoes. The material allows your feet to breath and it appears light weight and very similar to other ASICS models. The laces are normal running laces with the tongue being quite excessive. The tongue is bulky but provides that comfort you’re after. It’s the same for the heel quite thick but provides that little stability you are after inside. The grip appears to be slightly different to the previous model and feels very robust and a solid shoe that again will provide some stability when running. You will definitely be able to get plenty of mileage from this shoe because I believe it is built to last a long time. When putting the shoe on there was plenty of room for my foot and felt like a perfect fit. What I found was it was very comfortable and the heel and tongue made it feel like it was giving me some stability as well as giving me that comfort. What I did notice as mentioned before is that they are slightly heavier than my other trainers but of course I use light shoes more.

I took the Gel-NIMBUS out for a long run of around 60 minutes and had no problems at all, no sore toes from hitting the front of the shoe; I always go up around half a size anyway. I found the shoe very responsive to my easier runs while maintaining that comfortable feeling and feeling like the shoe is giving me more support than my normal models I use. However when I took it for a speed test it certainly maintained that comfortable feeling with my foot and supporting my foot. But I found it was not a very responsive shoe for speed training but that’s ok as that’s not the GEL-NIMBUS purpose. I do see that they do a light version and would love to try those and compare those.

Conclusion: It is a very popular shoe model in the ASICS range that caters for all abilities. This shoe is built to last in regards to running lots of mileage in them; the way the shoe is designed is to be sturdy & robust to give you that stability as well as comfort. I believe the Gel-Nimbus is a perfect shoe if you’re looking at doing plenty of miles in them and long runs, with stability while keeping your feet comfortable. Lets face it, keeping your feet comfortable is important and if that is your main aim then this is the shoe for you. However it is a heavier shoe and for me it’s not a training or race shoe for speed work, but that’s not the purpose of this shoe -you need to look at another shoe model if you want speed.  If you have been happy with previous versions, then I am pretty sure you will like the 23. I think it’s better than the last version and a sturdy running shoe for long runs.

Check out my YouTube Video review HERE

No races? Two key things to work on!

Its been such a strange year and it is still very much uncertainty across the world. COVID-19 has affected us all this year with lockdown and one by one races being cancelled. Travel plans, training, daily life all changed and we had to adapt in these uncertain times.

For me, everything was gearing up for the 2020 European Sprint Triathlon Championships in Malmo which was scheduled for August. Despite lockdown and being restricted to going out once a day for exercise and essentials I was very much on track for this race. With my coaches we decided that with the pools shut it was a good opportunity to work even more on the bike. Although I had been training more on the bike, coach Mark Shepard said this was a great time to work more on the bike to improve. So with no swimming I did more bike sessions and also Craig Coggle, my strength coach, focused on land base workouts to keep those swim muscles going.

Despite all of this, I had a gut feeling the whole year would be a write-off – I didn’t panic because it was out of my control and the main thing was to stay safe. The European Championships had been moved a year and in the same week British Triathlon cancelled all qualifiers and National championships. As soon as I heard this Mark told me to have two weeks off and do what I fancied with no plan and all easy training – I did and really enjoyed it.

This mentally helped me so much with not knowing what was going to happen in future months; it was also time not to over train and just enjoy my hobby more and tick along.

We then ramped the training up once we came out of lockdown and focused on races towards the end of the year. I managed to race 4 times with 2 wins and a 2nd place, I also managed a PB and a course record but this was off the back of consistent training and not over doing it. It was a short season for me and now I am having a break and time out for a few weeks from training. But the key is not to get carried away with more time on your hands.

Of course no training is a waste because it has so many heath benefits so it is important to keep going and not give up. The problem is though with another lockdown in force, people will have more time on their hands. This will have a negative effect on training, with more time on your hands and if you are like me, you will want to train more and more but that’s not the way to go. The great saying is too much of a good thing is a bad thing. As a result you risk burning out, getting long term injuries and giving up with no goals. So I have two key things that you should focus on while in lockdown/winter.

Make a long term goal – this is very important in keeping you motivated. It can be anything from wanting to start running to running a marathon in a certain time. Now the key is not to over train but be patient, work towards it slowly and that way your see the progress. Have structured recovery weeks, rest days (rest means total rest) and test yourself regularly to see where you are so that you can work towards your goal. I have written it many times before that easy running means easy and can improve you a lot so don’t think that you have to run fast all the time. A well balance program has more easy sessions than tough sessions.

The second is work on something over lockdown/winter. Something that you have not focused on before. This can be a weakness of yours and you can improve a lot from working on that weakness. I improved a lot on the bike this year by working on that area. You can work on things like technique in running and swimming – this can make you more efficient and you can improve from this. Maybe you have neglected strength work and again that can make you faster but also keep the injuries away. Something I like working on during the winter is my running technique – I start doing more drills and focus on something like my arm drive. During easy runs I do a check of how I am running and seeing if I have gone back to bad habits. This doesn’t have to be a major thing it can be a little thing, but working on a weakness will give you great gains in the long term.

My conclusion is that no training is a waste but you need to be smart in your training and don’t over do it. Base training and easy training is the way forward and once you have a race that is going ahead you can ramp up the intensity. Having a long term goal will keep you motivated and training – that works for me. Always work on a weakness to improve; something people ignore and just like to stay in their comfort zones. Stay safe over this winter and keep working on your goals and move forward as we will beat this.

Why You Need Different Shoes for Different Workouts

This blog will go through the reasons why you need different shoes for different workouts and how to plan this into your training and races. I have many shoes – I know it could be costly but then investing in the right shoes for the right activity is very important. Having the right shoe will not only help you get the most out of the session but of course it will help keep injuries away. My shoe rack is filled with trainers from gym shoes to running shoes. Your feet need a combination of cushioning and stability when you run to help you avoid injury.

Deciding what shoe to have and what shoes to use in workout is very important. Making sure the shoe is right for your work out is crucial for many types of reasons. The wrong shoe type for the wrong workout can cause problems and injuries, so when deciding what to use or buy it is also important you invest some time choosing what you need and not just jumping into a getting something because the shoe looks flashy.

It’s important you get your gait checked out from a reliable establishment -not just somewhere that wants to sell you anything. Running in the wrong shoes can injure you and keep you out for a long time. Just a few miles in the wrong shoes can be a disaster and the same goes for wearing shoes that are too worn; this has the same effect. A big mistake people make is they wait until they get holes in the upper shoe before changing them – well what about the sole? The sole could be worn which means it needs replacing. Just because your last pair lasted for years or thousands of miles, it doesn’t mean the others will and it’s likely they were worn well before that. I always check my shoes after every run to see how worn they are. This allows me to monitor the wear and then replace them when needed. I find having a spare pair in hand ready to go is the way forward too, otherwise you will be put off changing shoes.

A big mistake people make when they use new shoes is that they jump straight into them and run long miles without wearing them in. This is a big no – with any new shoe you need to break them in because if you don’t you will get injured. Your feet need to mould to the shoe; my tip on this is just to wear them in walking around the house for a few days and do some very short runs before you take them on more mileage.  Anyway on to the different shoes for different sessions.

There are three different types of shoes to help you decide and take in:

·         Maximum support running shoes

·         Structured cushioning / stability shoes

·         Neutral shoes

Maximum support: The most supportive type of shoe to help with a runner who pronates. ASICS state this trainer “includes features like medial posts (ASICS DUOMAX™), which are higher density materials on the inner side of the midsole to stop it from collapsing as the heel everts onto it. Maximum support running shoes also tend to have a carbon rubber outer sole for durability and are built on a straight last (mould), which offers maximum ground contact and stability.”

Structured cushioning / stability shoes: They are not as heavy as maximum support trainers but still offer good support and is the most popular choice of shoe for runners.

Neutral shoes: These shoes are normally lighter and more control over your foot movement and therefore able to run faster with little support.

Strength training – well that’s no brainer you would need to have shoes with a little stability so when lifting weights you have that grip and helps protect your feet from straining. But for me the most important area is my running shoes as I spend a lot of time running I need to get these shoes right. Firstly I mentioned above that you should get your gait analysed which can be done in a shop, but its important it’s from someone that knows what they are doing such as a running coach. From doing this you will be able to find if you need stability or not. This is important as it’s not easy to find out what type of runner you are without someone checking for you. For example, you might over pronate so you would have to get the right shoe for your running style. Once you know what kind of runner you are such as a neutral then you have to decide what shoes you want. The mistake people make is having one shoe for everything as mentioned before so you need to look at ideally two pairs.

I am a neutral runner and this type of shoe is where you get the most choices, well that’s what I find. I have lots of running shoes so I will have light weight shoes for speed sessions and races. The reason I run with this type is purely because my feet need to be used to this type of shoe as I race in them and of course never try something on race day that you haven’t before as that has disaster written all over it. So my go to shoes for speed sessions and running races have been the ASICS Roadhawks as they are light, provide comfort and have a little bit of cushioning. I would use them up to 10k, however for Triathlon races I use the ASICS Noosa Tri’s purely because they are a racing shoe and are easy to get on during a race because of the laces and the tongue. If I was to run a marathon I would go with more comfort. However with the carbon shoe war with companies trying to get the fastest shoe out I would race with the ASICS Metaracer. Purely because it is super light and a racing shoe. Not to mention it is designed to make you run faster because of the carbon plate but also the energy saving it gives you. So for me it’s all about having a lightweight running shoe that is designed to be fast when doing races and speed work. Now if I was to run with racing shoes for longer distances I would get injured and my legs would be in bits.

That brings me on to the second pair of shoes you should own and that is a long run shoe. A long run shoe normally weighs more than racing shoes and is more comfortable than racing shoes. For longer runs, which is where I spend more time doing my runs than speed work, it’s important that you look after your feet. As a result some stability, cushioning and comfort is what I am after for a long run shoe. It makes sense to look after your feet after pounding them, so having a more comfy shoe with stability is a must purely because you will be doing high mileage. I always look for a more robust shoe that is going to last high mileage and allow my feet to be comfortable on the run. I run with the ASICS DynaFltyes as they are perfect for me in long runs. I wouldn’t run regularly in long runs with racing shoes as I personally want to maintain comfort and look after my feet.

The two types of shoes I mentioned above are for road runners but what if you want to train off road or even race? Well you need to cover yourself again in this area. It all depends on the terrain – whether it is trail or all grass?  Trail shoes provide great grip and are an all-round shoe to use on trail runs and races. They are heavy, tend to have a lot of cushioning to help feet, grip for the mud and a very strong solid robust shoe. Basically in a nutshell trail trainers are designed exactly for what is in the name and the purpose of the shoe. If you run trails without the right footwear such as a normal pair of running shoes, you will slip all over the place and won’t have grip and you are likely to get injured plus the shoe will be ruined, don’t make that mistake I did. You can use these on races but if you are racing cross country mainly in mud then you might want to look a cross country spikes which are different to track running spikes. Don’t make the mistake in using those in cross country as they are not designed for that and you will get injured. Cross country spike shoes offer better grip than trail shoes and are super lightweight and therefore I always find I can run cross country races faster in spikes then trails, but be aware you spend a lot of time on your toes which can give you stiff calf’s if you’re not used to running like this.

It is important you find the right shoe that works for you and your style. I would always recommend researching into shoes before you buy a new pair. Running shoes are a personal thing and just because your friend does well in a particular model, it doesn’t mean that it will work for you. Make sure you don’t wait for the shoes to go dead, you want to prevent injuries. This is is a small guide on the right shoes for the right type of running and hopefully you find this helpful to assist you in your decision when choosing what shoes to have in your collection.

Check out my YOUTUBE Video on this subject HERE

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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Your race was cancelled? Stay Calm, stay positive -tips to keep your training going.

There is something at the moment on the news and around the world that we can’t escape – that of course is the Coronavirus. This virus has caused chaos around the world, with countries struggling to control this and some countries even going into a lockdown. Many events so far have been cancelled, clubs postponing training until further notice and so on. It is tough times and a situation none of us expected or have gone through in our lives. So I have written a blog on how to safely keep fit and motivated and what you can do if you’re in lockdown and can’t leave the house to maintain some sort of fitness.

As an athlete and Interim Head Coach for Canterbury Harriers I share your frustration with all your training and plans up in the air; please note that no training is a waste. Being part of clubs has changed my life and helped my health and wellbeing and mentally, I have made lots of friends too, so it will be hard for a lot of us through this difficult time.

Firstly we must listen to guidelines set by the government so that this can pass quickly. It’s important to stay calm, stay positive and keep moving forward – we can beat this together. If you are struggling for motivation just do something even if it’s just for 10 minutes – such as a short run. If you’re not feeling it after 10 minutes stop, but it’s likely you will stay out much longer whatever you do.

Like many of you my targets, goals and season plans are now all up in the air, training was going well getting ready for my first important race in May and then the virus struck. It’s ok to feel disappointment about races being cancelled and goals not achieved, but we are all in this together.

Safety is so important so I will do what I have to do to stay well and safe. So with races being cancelled, parkrun cancelled, clubs runs cancelled etc  I therefore had to change my training up as it would be too early to peak for the European Sprint Triathlon Championships in August and not knowing if that will go ahead. Don’t think your training has gone to waste because your race was cancelled. No training is a waste, firstly by training you’re looking after your health and wellbeing (both physical and mental) boosting your immune system and keeping fit. So it’s important to keep training if it’s safe outside alone or indoors.

The pools and leisure centres have now closed in the UK. So how can you maintain your swim fitness? Well the problem is unless you have your own pool, it will be a tough one, so you could work more on another area such as running and cycling and focusing more on that. I started swimming in 2012 and have really swam consistently since with only a few weeks off from it each year from my end of season break, so like many of you it looks like long periods of not swimming is on the cards. However a lot of swim training is also done in the gym where you can also do this at home. Swimmers call this land base training; you can do a lot at home, even if you don’t have any equipment. If you already go to the gym you will likely being doing some of these exercises below to make you stronger and keep injuries to the minimal.

So things like Press Ups, Sit Ups, V Sit Ups, Planks, Side Planks, Jumping Lunges, Dead Bug, Tread the Needle,  Alkeanas, Glute Bridge, Shoulder Wall Slides will help you for your core and swimming. If you have a resistance band you can do Dead Bugs with a band and that will help your core and give your arms some resistance. You could add Squats; now don’t overdo it but you can produce a circuit such as Press Ups, Sit Ups and Planks x10 reps of each and then do 3 sets and maybe add Squats, Sit Ups, Dead Bug in the same format. There is plenty of strength videos online that will keep you strong and with some small cardio workout. Just make sure when searching the internet you look at the right form and copy it as you don’t want to get injured and the workout must be what you think will help you. So not going to the gym isn’t bad at all, for runners and cyclists you could even add a few more things in like Squats, Clams and Scissors. You can Google these and find them on YouTube.

The above can be done without weights and if you have got weights you can use weights for some. So you can see there is a lot you can do without equipment. This will help with your strength and some fitness.

What about running? Well this very much depends if you are allowed out your home-  the UK government has put in restrictions that you can exercise once a day outside your home such as a run alone or with a family member from your household.  If you have a treadmill then you can pretty much do all your runs on the treadmill no problem. If you are allowed out the house then you can go running and you do your own session but maintaining a safe distance from the public.

If you only run with your club then you might need some sessions. Good sessions I like are mile reps 3×1 mile rep with 3 minutes recovery between the reps and a warm up and warm down either side, easy runs and long runs will get you through too, but I am sure you know what sessions you can do. If you don’t have a treadmill and not allowed out the house but can get into the garden perhaps you can run up and down your garden? If it’s to small what about doing drills and working on your running form? Good drills I like are high knees, A steps, heel flicks, strides; these will help your form a lot but of course your running fitness won’t be the same.

It’s important your training does not go stale so just because you’re not training with others or racing you can change your training up. If you want to do easy runs, time on feet is a good way to train. You could increase you runs by 6-9 minutes each week for three weeks and then hold for three weeks so for example if you start from 60 minutes then go 1 hour 6 minutes, 1 hour 12 minutes, 1 hour 18 minutes and hold that 1:18 for two weeks. Then have a recovery week cutting back to 60 minute runs or less. Easy runs should be easy and don’t worry about pace – the slower the better makes you more efficient and faster in the long run.

A rough guide on heart rate zones is around 60% of your heart rate max no higher – any higher you’re over training into different zones such as going in to threshold zone. Easy runs in theory should give you fresh legs not sore at all the following day and you can then run hard. If you don’t know your heart rate max, zone 2 is the right zone, it might feel slow but your body adapts and pace will come down my coach Mark Sheperd always stresses the importance of zone2 training. When you do have a recovery week keep the intensity the same but reps low. For example if you normally do 6x1k reps then cut that down to 3 to 4 reps. If you want to stay connected with people which is so important, you could have mini competitions with friends via Strava for example, that can help with motivation.

Lastly cycling – this can be done easily indoors with your bike/exercise bike. Your bike will need a turbo trainer or rollers – you can pick them up cheap now and you can do training just like you would outdoors, there are plenty of programs you can follow and even virtual rides will keep motivation and even hook up with friends and training buddies online for some friendly competition.

That’s how you can still train but you need to keep motivated.  There are a few things you can do.   A simple option is to have a recovery week, use this time to think about what you want to achieve and focus on in the coming months. There is nothing worse than pounding your body all year round and then only resting once you’re broken.

Remember that somebody believes in you. This somebody could be a coach, manager, trainer, fellow athlete or loved one. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.

Think in positive ways at all times. Positivity can be developed by assessing training each day and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose.

Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself.

Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.

Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.

Set short-term goals. Most athletes suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.

The world Situation is bad however, exercise wise it’s not all bad, you have lots of options with what you can do now that facilities are closed.  I believe it’s important to keep smiling, keep positive in order to move forward as we can beat this but most importantly stay safe. Motivation might be tough but I hope the tips help, setting small goals each week and taking each day as it comes in this climate is a good way to go. I will be posting videos to help with training on my YouTube Channel link HERE please check it out and subscribe.

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.

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