Marathon des Sables Pre-Race Report

Introduction

After much anticipation and preparation the time has finally arrived. As I am writing this pre-race report there are 14 days left until the start of the Marathon des Sables (MdS). There is some excitement but also some apprehension.

On the one hand is the exciting prospect of meeting ‘old’ Facebook friends for the first time. These are the individuals whose constant posts of progress, hardship, frustration and encouragement have collectively kept the MdS as a beacon of focus. The unselfish share of knowledge and experience, I believe, has benefited each and every one. I have learned a great deal from these posts, and hope that my contribution has acted, in some small way as a motivator for others.

But there is, as is normal, some apprehension, a level of anxiousness. As I reflect on recent Facebook posts and some private conversations with many fellow runners it is clear that the name ‘Marathon des Sables’ imbeds a certain level of respect in most. As a race the MdS demands reverence and it is with good reason that there is anxiousness in the air. But it is not a debilitating fear that is encountered but rather a healthy respect combined with the excitement and a desire to get to the starting line.

I am confident that in the subconscious of every MdS participant is a small but very real flicker of doubt. There is the questions about whether we trained enough, do we have the right food, is it enough, is our packs light enough, will we cope with the environment, will we get along with our tent mates etc. Then there is our history that we bring with us, the baggage of past failures that will be along for the ride and will whisper words of failure in our minds whenever the race seems to be beyond our ability.

And all of this is normal!

It is all of these factors that, together with the distance, the terrain and the environment contribute to make this an extreme event. It is not merely overcoming the physical, but rather conquering the MdS at both a physical and mental level. It is about growing as a person as much as it is about running the course.

As I look back over the past 18-months I review my training and what I have learned. I also sat quietly to think about what the Kalahari Augrabies has taught me and what I have learned from my most recent Addo run with Tanya, so here is my last bit of race ‘wisdom’ before running-off into the desert.  

   

Training

As I have stated often, no one’s training is perfect. And so I start by affirming that mine went fine up to 6-weeks before the MdS. My plan was to run the Addo Elephant 44km with my wonderful wife, and to do this with a 10,6kg back pack, then take a week’s rest after which I will have three training weeks left. The first would be a continuation of the 110km week that I did of which the Addo contributed 44km’s. I would peak at 120km’s four weeks before the MdS, then taper down to 80km’s three weeks before, and down to 40km’s two weeks before and take a rest during the week before the start.

Then life happened and I woke up, on the last day of my post-Addo rest week with middle ear infection. No balance, nausea and a host of very unpleasant symptoms. The prescribed medication upped my blood pressure and increased my resting heart rate substantially. Then fear gripped, I still needed to have my ECG done and get medically signed-off for the MdS, but with the side effects of the medication, there were some real concerns. So I opted to take it easy, rest another week, drink massive amounts of water to flush the chemicals from my system and see how quickly I can return to training. The week went well and with two weeks of rest I was ready to return to running. I had my medical, the resting ECG, stress ECG and some other tests done and a happy doctor signed a happier me off on Monday the 18^th of March 2013, around three weeks before the start of the MdS.

I decided that to play catch-up at this stage would be foolish with the possibility of injury being to great so here I am a week later and only 50km’s run for the week, but it is enough. Next week I will run another 50km’s and on Saturday the 30^th of March 2013 I will set-out to run my final 10km training run for the MdS.

So no-one’s training is perfect, but I know that my success is not determined by one or two or even three bad weeks of training but rather by the consistency of the months of dedication that I brought to the table.

My confidence stems from the 6 to 7 ½ hours of running and walking spent during the past four months with Tanya, my wife, at the Groenkloof Nature reserve on Saturday mornings. The 30km’s we covered there with a race pack weighing in at 10,6kg’s in some very difficult terrain and in temperatures reaching as high as 38 degree Celsius made me stronger and better prepared.

The following is a summary of some of my key training in figures:

·         Total Km’s run over the past 18-months – 5,000km’s

·         Total Km’s run during the past 4-months – 1,000km’s

·         Average short distance – 10km’s

·         Average long run – 30km’s

·         Longest run during the past 6-months – 82km’s

·         Greatest distance covered over a 7-day period – 250km’s

·         Number of days running per week – 6 days 

I know that when I phone my brother to let him know that I am on my way to run the MdS, that he will have one question – do you have enough miles in your legs? My answer will be yes, I have deposited enough distance to ensure success. So even with bad, and as always, highly inconvenient training glitches, the consistency of months of training gives me the confidence I need.

I learned a great deal from running the Kalahari Augrabies and adjusted my training after the Augrabies to be more realistic. I no longer ran on the road, but did all of my training off-road, I also ran 30km off-road run every Saturday that was run for time on the legs and not speed. I did not, however, get in as much gym work and cross-training in as what I would have liked, but overall I know that I have done what I could over the past 18-months, and in specific during the past 3 ½ months. Back-pack training became a daily thing with 3-5kg’s per day and a 10,6kg on my Saturday long-run.

Training off-road, has given me some of the most amazing moments like spending quality time with my wife on Saturdays, or the encounter I had with the giraffe male that stopped me from passing until his females had crossed the road. There was the berg adder we saw at Addo and a host of other wildlife we shared our runs with.

Race Goals & Objectives

So with the training under the belt I sat down to clearly define my race goals and objectives. What was certain is that I would use the Kalahari Augrabies Extreme Marathon (KAEM) as my baseline; I would use my training performance of the past four months to set my upper performance limit.

My KAEM speed averaged 3,8km/h, in recent months I had been able to reach 4,2km/h over a 30km trail distance with a 10,6kg backpack in 38 degree Celsius midday temperature comfortably. These two figures represent my two extreme race goals. My race target, however, is somewhere between these two extremes set at 4km/h.

My race objective, however, is somewhat more holistic, I am out in the Sahara desert to test myself, to find the inner strength that comes from facing my fears, from battling adversity and to enjoy every moment.

Food

To achieve this goal and objective the cornerstone, besides training, is found in the food I am taking with. During the KAEM, I saw the key role food plays in race success. For the MdS I have made a few changes to my food, the majority of this relates to the food I packed for the long day. The most recent update from the MdS organisers are that powders do not count towards the daily calorie count, so my energy drinks do not count towards the overall nutrition value of my food.

I calculated my daily energy requirements, based upon a number of personal factors, such as age, weight, gender, heart rate and running speed, while venturing a guess as to the actual distances to be covered every day. 

 Using this as a guide I formulated an eating plan that had an overall calorific count of between 2,500 kCal’s and 3,000 kCal’s per day, averaging at around 2,750 kCal’s per day. Included in this calorie count is on average 500 kCal’s of powders every day, so at the various starting checkpoints my calorie count will exceed the minimum (2,000 kCal’s) with around 10%. This, in many cases is still around 20% below the actual energy that will be required for my body to maintain a balance between what is spent vas what is used for replenishment. The gradual day-by-day depletion translates into a diminished performance, but this has to be balanced against the energy required to carry additional food.       

Below is a day by day breakdown of the food I am taking with on the MdS. Although some stage changes have been announced I have retained the standard 7-stage format, the 6^th day dinner and 7^th day breakfast weighs less than 300 grams but will be a very welcome boost of both energy and moral during the rest day.

The graph below provides an indication of the energy that I require during both the active and resting phases daily. 

What is of greater significance is the graph that provides a visual representation of the shortfall between the energy required compared to the energy included in my race food.

The reality is that in extreme adventure racing there are always trade-offs, for me it is to know to what extent I can create an energy shortfall before it seriously impacts upon my race performance.

Race Pack Content

But food is not the only place where careful consideration must be made by weighing potential benefit against the effort and cost of carrying an item, no matter how light it might be. 

The following is the content of my race pack:

So what does all of this mean in real terms? My race pack weighs in at 11.191kg dry, added to this is 1,5kg water plus 500g of equipment to be supplied by the MdS organisers minus my first mornings food of 250g. Therefore, my starting weight on day number one is 12,941kg.

My race pack weight is progressively reduced over the duration of the event:

Staring Weight Day 1:     12,941kg

Staring Weight Day 2:     12,228kg

Staring Weight Day 3:     11,495kg

Staring Weight Day 4:     10,782kg

Staring Weight Day 5:     9,526kg

Staring Weight Day 6:     9,093kg

Staring Weight Day 7:     8,400kg

My Key Rules for the MdS

I find it is best to set some rules before the race, as the struggles during the race often impair clarity of mind. So here are my MdS golden rules:

·         Rule #1 - Run with the Desert – this is a concept that I learned during the KAEM. It simply means that I will only do what the desert tells me to do; I won’t fight her or try to conquer her but rather submit to her subtle guidance. A hill might be her way to tell me to walk, a downhill an opportunity to run and a tree or bush that throws a shadow might be her way of saying – “take a rest”,

·         Rule #2 – Pursue Efficiency – here it is a matter of running when it is relatively effortless to run, and walk when the effort of running outweighs the benefit of running. Seek a way to use energy as efficiently as possible,

·         Rule #3 – Savour the Moment – take many photos, feel the sand, taste the desert wind and embrace the heat and the cold. Enjoy the hardship, the pain and the struggle for it will soon pass. Remember that if it was not for all these difficult times the victory would be hollow. Laugh a lot; enjoy the race, the company and the competition.

·         Rule #4 – Strategically manage all my Actions – manage everything, my feet, my hydration, my heart rate, my food intake and my rest. Don’t just do, think.

·         Rule #5 – Make Great Friends – take the time to get to know the few MdS runners that I will have the opportunity to spend some time with.

Closing

It is with certainty and humbleness that I know that my ability to participate in the MdS is not a product of personal greatness, but rather the result of a loving family and many friends whose support makes this possible. It is my wonderful wife, Tanya’s, commitment to run with me every Saturday for hours that has made me a better trail runner. In recent weeks she has paid the price for this commitment when she fell and tore the volar plate in her left hand which necessitated a very painful operation. I cannot thank her enough or repay her adequately for her sacrifice. Michiel Hoefsmit suggested a diamond or two would do the trick, however, with the MdS costing what it does the likelihood of a diamond seems to shine less brightly, sorry my angel!

My daughter, who thinks her two parents have lost it, still supports us with encouragement and exclamations of how proud she is of us, thank you my baby.      

Then there are the dogs at home that are always happy to see me and who eagerly guard the family while I spend many hours on the road, I know I don’t give them enough treats (Tanya may differ with me on this last point).

A little further from home are family members, brother, sisters, parents, nephews, nieces, aunts and uncles, all of whom show an interest, give words of encouragement and to some extent worry about me each time I set out to run one of these events.

And lastly there are the friends, ones that I have met face to face and others whom I have only met via Facebook. Each and every one of them, some are fellow MdS runners, have contributed in some way to keep me motivated, focused and challenged me with finding solutions or answers to very real issues that impacts upon us all.

It is with great appreciation that I acknowledge that I am a product of an amazing team of people who has made a very real contribution to me being on the starting line of the 2013 Marathon des Sables, thank you to every one of you!

To my lovely angel, Tanya, thank you for allowing me to do this and as always I will be careful, and will see you soon. You are my inspiration thank you for participating in this madness with me.

Research

As many of you may know, I analyse every aspect of this wonderful sport we call Extreme Adventure Racing. To date there are very little scientific data available on the multitude of aspects that converge in the preparation and participation. I have been researching various aspects of multi stage races for some time now and much of the information you may have found valuable on this blog has been the result of that research.

I have designed a very specific research survey for the MdS and would really appreciate it if you would take the time to complete the survey. It will take between 6 and 10 minutes to complete, your information shared remains confidential and there are some incentives to participating.

The link below will take you directly to the survey.

https://www.surveymonkey.com/s/VL53D58

Thank you for reading my blog,

Genis

Mental Preparation

On the 6^th of May 1954, Sir Roger Bannister, became the first person to run a mile in under 4 minutes. Prior to this event Grunder Haegg, another contender that came within 1.3 seconds of breaking the 4 minute per mile barrier, stated that “Bannister is the man to beat 4 minutes. He uses his brains as much as his legs” (Doherty 1964:216). After running a sub 4 minute mile at the Iffley Road track at Oxford, Bannister stated that “though physiology may indicate respiratory and cardiovascular limits to muscular effort, psychological and other factors beyond the ken of physiology set the razor’s edge of defeat or victory and determine how closely the athlete approaches the absolute limit of performance” (Bannister 1956:224).

Bannister provides some insight as to the relationship between the physiological and psychological aspects and how the interaction between preparation and race-day performance ties into one cohesive function. Bannister trained until he was able to run the 400 meter in 1 minute, then two 400 meters in 2 minutes etc. He states his motivation for this: “in this way the singleness of drive could be achieved, leaving my mind free for the task of directing operations so that it could fix itself on the objective ahead” (Bannister 1955:184). 

From the achievement of Bannister we can deduce a number of important factors:

(1)    Performance is the result of both physical and mental preparation: Train smart, ensure that your training builds your confidence, this way the benefit draws through from the physical to your mental state.

(2)    There must be a challenging but also a realistic goal that is achievable: Know yourself, set small interim goals along the way and let each small goal build on one another to make your one big goal a reality. By selecting smaller and achievable goals, that challenge you in small steps, you will have multiple successes strengthening your confidence. My advice is, create your own success by having realistic goals.

(3)    The goal must be reduced to its most basic function that would enable the overall goal to become achievable: Break down your goal into smaller sub sections. It is daunting to run 80km’s, but by training to run a relaxed yet strong 10km then doing two, three and four of these reduces the longer distance to manageable chunks. I don’t just train this way, I run this way.

(4)    Physical effort must become automated: Fitness is more than endurance, strength, speed and suppleness, it is also habit. The more time you spend on your legs exerting yourself, the less foreign the activity will be and the more natural it will become. There is, therefore, no better way to prepare for any distance than spending time on your feet repeatedly doing the same activity over and over again until it can be done without thought.

Thank you for visiting my blog,

Genis

Withdrawn / DNC - There is no shame...

Withdrawn, DNC (Did Not Complete), these are the words that all runners dread, yet it features somewhere in the back of every multi-stage endurance participants mind. This thought is not a dominant or debilitating thought as one might expect, but in some regards, serves as the strongest motivator during training. Each endurance runner invests many committed hours in training, physical and mental discipline and general conditioning all with one fundamental aim – to complete the race. Completing the race, for the majority of runners, is the primary objective, time, ranking etc., comes in as a secondary objective.

If these words, then serves as such great motivator during training, what happens during a race that turns these motivating words into the most dreaded reality? Well, there are a few obvious reasons why a runner will withdraw, or be withdrawn by the race organizers and/or medical personnel. The first is sustaining a serious injury during the race, or in some cases, bringing a known or underlying injury or medical condition into the race, where it simply escalates out of control. Unfortunately, there is not much a runner can do about this and in my opinion a withdrawn or DNC is far better than worsening an injury to the point that it impacts negatively upon an individual’s running future.

The second reason is dehydration; the effect of dehydration varies from mild dehydration that can be corrected to something so serious that the runner is withdrawn from the race. The signs of dehydration are evident everywhere during a multi-stage endurance race, but no more so than when we look at the condition of many runners’ feet. Often serious blister problems are the direct result of dehydration. Fluid management is a critical factor in ensuring that the words withdrawn and DNC does not become a feared reality. Treat small issues before they become big disasters is by far the best way to manage yourself throughout a race. A five minute stop at a check point (CP) to check your heart rate, clean your feet and check your own hydration levels saves much pain and time over the duration of the race.

But these are the obvious things. There are, however, a far more sinister reality the lurks in the background and haunts every multi-stage endurance racer, it is our varying mental state during the extreme pressures and stresses that the race, the environment and the terrain forces on our physical bodies as well as the mental fatigue that we are subjected to. The monotony of running for prolonged hours day after day, combined with the physical deterioration and tiredness of our bodies over this time becomes a very strong force, that must be efficiently managed or else it will be the reason for a runner not completing the entire race.

Our primary enemy in this regard is exhaustion and pain, so how do we deal with it?

It is not simply a matter of denying the reality or confessing an alternative reality that will resolve the problem, no it requires strategy, discipline, self-knowledge, honesty and in some cases cunning. In any race, there will come a time that you will have to dig deep to overcome the desire to simply give up, you will have to speak to those inner daemons of self-doubt, and past failures, and battle it out until the strongest element wins. For those that are incapable of winning the battle of the mind the dreaded DNC will be entered behind your name. But this is not a hopeless situation; one can prepare and manage the battle of the mind just as one would train the body.

The first step in preparing the mind, is to never underestimate the value of a long-run (5 hours plus) in training. The time spent dealing with monotony, pain, tiredness and a host of other factors has as much benefit for the mind as it has for the body. The second step in preparing your mind is to embrace solitude. During periods of solitude, you will have to be able to take control of your mind to keep it focused on the task at hand. But, once again, these are actually very obvious solutions that we often overlook.

Unfortunately, there is another danger that, I believe, is the cause of many runners having the letters DNC entered behind their names. Multi-stage endurance racers have become obsessed with shedding race weight, participants run with super light race packs, cut the handles of tooth brushes and do a host of things that will reduce race pack weight to the absolute minimum, in the hope that this will provide the edge. Simple physics dictates that with a limited energy reserve, the only way to increase running speed would be to reduce weight, this is true. However, the majority of runners out there will never be able to compete for a top 5 or 10-percent position, so for these runners increasing speed has little additional benefit. The danger, however, with this weight shedding obsession is that runners find the extra weight to shed within their race food. There is another law of physics that simply states that for any object to remain in motion, no matter how fast or slow, it requires a steady energy supply. Runners are often encouraged to pack 20-percent less calories than what their body would need during the race, and as I have learned in recent months, even as high as 33-percent less than what the body needs.

So what does this have to do with the dreaded DNC letters behind a runner’s name? Simply this, food has a twofold function for any endurance racer, firstly it serves to provide fuel for the body to burn, which in-turn will keep the body in motion, but secondly, and one might argue, more importantly it has a hugely psychological effect. Don’t underestimate this psychological effect, as it might cost you your race. Running on empty is not fun, I had to do it during the long stage of the Kalahari Augrabies Extreme Marathon, and does not which the pain, struggle or discomfort upon my worst enemy. But it was at 74km’s, in the early hours when the dessert temperature had dropped to -1 degree Celsius and my body started to become hypothermic that my mind became irrational. It presented the most eloquent arguments for quitting. As I struggled through the sand the defences of my mind was gradually eroded by the many inner daemons that seems to travel with us on our journeys. At 74km’s the breaking point came, I had dug deep, I had fought and victory was hanging in the balance. That early morning I went on to complete my stage and eventually completed the race, but at 74km’s there was a decisive moment where the battle had to be decided. Exhausted, in pain, bitterly cold, hungry, and alone, the battle was won with nothing more than a sucker, and some good humour. At 74km’s I sat down for 20 minutes, wrapped a space blanket around myself, put a sucker in my mouth and used my sense of humour to regain control. The crew at the last CP provided their support by being there, but it was the sucker with its overpowering sweet taste, and energy rush that broke the hold over my mind, and allowed me, in that moment to regain control.

Some of you might think that I attribute too much to the sucker, but the reality is that every little bit of energy that is in your race pack provides you with an opportunity to succeed. Nutrition is a very personal thing but there is an underlying scientific law that dictates how much energy an individual will need to remain functional. Don’t get caught up in the weight reduction hype, and don’t let the letters DNC behind your name be as a result of bad overall preparation, lack of self-management and lack of sufficient nutrition. Don’t let DNC stand for ‘Deficient Nutritional Catastrophe’.

But let’s return to a more scientific approach to this argument, let’s do the maths to see what the possible benefits could be if nutrition reduction is used as the weight reduction agent. There is an accepted rule of thumb that states that a runner will lose 25 minutes per kilogram of weight over 4kg’s on their standard marathon time. What this means is that if a runner is normally capable of running a marathon in 4 hours, that the same runner, running with a 10kg race pack will take 2 ½ hours longer to complete the same marathon distance. A modest calorie to weight ratio would be around 4,2 kCal per gram.

The average runner will need in the order of 3,000 kCal’s per day or rather 21,000 kCal’s over the duration of the race. This is a worst case calculation and does not allow for the weight reduction of the first day’s breakfast, nor the last day’s dinner that is not needed, nor does it consider the day by day weight reduction that takes place as a result of eating the weight away.

	21,000kCal (3,000kCal per day) Full Compliment	17,500kCal (2,500kCal per day) Reduced Compliment	14,000kCal (2,000kCal per day) Minimum Compliment
Food Weight (4,2kCal/gram)	5,000g	4,166g	3,333g
Food Weight Reduction (g) (Reduction in relation to full compliment)	0g	834g	1,667g
Time Impact of Weight Reduction over a Marathon Distance (minutes)	None	20min 51sec	41min 41sec
Time Difference over Entire Race Distance (250km assuming no progressive weight reduction)	None	+/- 2hours	+/- 4hours
Position change for the average runner placing in the middle of the race group. (2012 race results used)	Position 380 43H48'49 5.66km/h	Position 321 41H48'22 5.93km/h 7% Position Gain	Position 275 39H49'20 6.23km/h 13% Position Gain

The question that remains is whether the added potential health risks, DNC or withdrawal risks associated with calorie reduction outweighs the potential 2 to 4 hours (17 to 34minutes per day) that might be gained through the weight reduction. Most of the MdS runners will successfully complete the race, but each one runs the risk of not completing the race. In some cases nature will dictate the outcome and all that a participant can do is to adapt, for some it will be the natural outcome of insufficient preparation, however, in some cases, it will simply be the lack of inefficient hydration and nutrition management that spells disaster.

I hope that this blog entry provides some insight and that the content provides a starting point from which each runner can make an informed decision.

Thank you for visiting my blog

Genis

Garmin Fenix Technical Review

Note: This is not an endorsement of the Garmin  fēnix™, but rather a critical technical review based upon my own experience with the  fēnix™.  

Review Background

It was with some expectation that I looked towards the launch of the fēnix™. Having entered the world of adventure racing, and in specific, multi-stage self-support races, I was in the market for a new GPS watch. But the order was a tall one, my new GPS watch would need to (1) record as much environmental and physiological data as possible, (2) be light weight, as every gram counts when you have to cart it around, and (3) have a battery life that allows for extended use.

My transition to the fēnix™ came with some sadness. My trusted Forerunner 305 had given me much more than my monies worth. It was also much more than a mere GPS watch, it was my trusted training and race companion. The Forerunner 305 is a reliable, albeit aging GPS watch, which gave me so many options during both training and racing. It was simple to use, had great screen real-estate, which allowed for extensive display customization and could interface with both its desktop and later the internet based connect options. Its only real drawbacks are (1) its relatively short battery life and (2) less than stylish looks. When I say ‘relatively short battery life’ I refer to it within the context of extended race times. With many endurance races lasting well beyond 40-hours the Forerunner 305 fell short, however, the majority of runners out there won’t even spend that length of time training and running in a month, so the Forerunner 305 remains a very strong and powerful training and race aid. Its aesthetics is less suited to a new, trendier look that many runners pursue, personally I never had an aesthetic problem with the Forerunner 305. This latter part relates to individual taste and preferences.

After repeated delays in the launch of the fēnix™, which I must admit was most frustrating and to some extent worrisome, it eventually reached the South African shores. It was with great excitement that I collected my much awaited fēnix™ from the Cape Union Mart in Sandton City. The very first fēnix™ in South Africa was mine to review. The fear that nagged in the back of my mind was that the repeated delays must have meant that the company was trying to fix last minute software and hardware problems and that by the time it would hit the shelves that most, but not all of these would be resolved. I anticipated a number of return trips to Garmin South Africa to have these resolved. As many Garmin users would know, this is a daunting prospect as I still have an outstanding issue that remains unresolved on my GPSMAP® 62 that dates as far back as May 2012.

This fear, however, was unfounded. The fēnix™ is the next best thing since ice-cream. I have now used the fēnix™ for close on four months, have clocked around 1,500 running kilometers  including its real test, the Kalahari Augrabies Extreme Marathon (KAEM), a grueling 250km self-sufficiency endurance race. My decision to use the KAEM as the fēnix™ review environment was deliberate, as my aim is to specialize in multi-stage endurance desert racing, it was essential for me to test the marketing claims of an improved battery life as well as to see how the watch holds up in a high temperature environment. The heat, sand and rocks would surely put the fēnix™ through its paces. But it didn't stop there, as my wife and I also participate in geocaching the fēnix™ was more recently tested in the Eastern Cape (South Africa) where it had to withstand the sea, rain, rocks and the usual sand.   

I am happy to report that the fēnix™ came through with flying colors  It met my expectations, was able to address the short comings of the Forerunner 305 and held its own in one of the most extreme environments on the planet. I can just say well done to the design team at Garmin. It is obvious that the feature, hardware and software design and construction of the fēnix™ was not a lab exercise but rather a real collaboration between adventure user and the design team. For once, the technology seems to understand my needs.

                                    

What follows is a more detailed and critical review of the fēnix™.            

1. Software

1.1   Device Software Version

I tested the fēnix™ with its version 2.9 software that was pre-loaded on the watch at the time. I decided not to upgrade the software prior to testing the watch for three reasons. Firstly I needed to assess whether the watch enters the market in a fully functional state, secondly, I wanted to test the watch with the same software that Garmin had tested extensively before the launch. This way the hardware is not assessed in terms of ‘untested’ software upgrades, and finally a friend and fellow KAEM runner, Clint Seager, was also running with the fēnix™ and had decided to upgrade its software.  

1.2   Software Upgrading

Software upgrading is relatively simple, connecting to www.garmin.com/products/webupdater and the process is mostly automated. The watch needs to be connected to the USB port, the software will automatically detect the model and the upgrade will be completed. Once the update is completed and the watch disconnected from the USB port the update will be validated. This will take a few minutes and during that time the watch will be inactive.

1.3   Software Version Changes in the Version 3.00 Upgrade

The following software changes are included in the version 3 upgrade:

·         Added ability to select Venezuela and UTC time zones,

·         Added continuous altimeter auto calibration mode,

·         Improved altimeter auto calibration. Settings are now: Off, At Start or Continuous. Use 'At Start' for an initial calibration from GPS when tracking has started. This will result in more consistent relative elevation change. Use 'Continuous' to continually calibrate the barometer towards the current GPS elevation. This will result in a more stable elevation during pressure changes due to weather,

·         Improved ETE/ETA calculations so they are more responsive to speed changes,

·         Fixed cadence units overlap in bottom data field,

·         Fixed issue with proximity alerts when GPS was off,

·         Fixed potential issue with alert notification settings,

·         Fixed issue where Track and FIT History details did not match for the same activity,

·         Fixed issue with Time -> Til Sunset alert

2.       Owner’s Manual

In my view this is the fēnix’s weakness. The fēnix™ comes bundled with utterly meaningless ‘manuals’ (the fēnix™ ‘Quick Start Manual’ in six different booklets and a 56 page ‘Important Safety and Product Information’ booklet). To produce these must be having a meaningful impact on our rainforests and the environment in general. For the environmentally sensitive users this might be less than acceptable. It is true that to add such meaningless booklets has become standard practice for most products we consume, however, the fēnix™ is aimed at a very specific user, amongst these the adventurer who places a premium on the environment.   

The real manual has to be downloaded in PDF format. This manual (product code 190-01507-00_0A) is comprehensive but is effectively outdated with each software upgrade. The manual has no software version control designation so it is somewhat problematic and could become more frustrating as each software upgrade is implemented.

The user manual itself lacks a table of term definitions. Adding such a table would provide new users with a point of reference and will greatly improve the user experience.

It may be argued that I am unfairly harsh in my review of this element; however, I have yet to find a person who have read, or indeed, needed to read the manuals that the watch came bundled with on the one hand, and on the other, the downloaded PDF version is a step back. The technology jump that the fēnix™ makes is huge and a PDF manual sort of feels pre-millennium. Garmin may consider creating an interactive electronic manual on the internet that aligns to the software version of the watch delivering the relevant information to its diverse global users. It would be really great if Garmin designs such an interactive solution around the end-user activity allowing the user to select an activity and be guided by the system through a step-by-step process that demonstrates how to utilise the watch to its fullness.

3.       Watch

3.1   Setup

Setting-up the watch straight out of the box is simple and a user is up and running within minutes. The battery comes pre-charged and setup is a matter of following the on-screen prompts. The watch is extremely user friendly and its usage is for most parts instinctive. Much of the functionality is customisable (with additional customisability in version 3), the learning curve is relatively flat and migrating from other GPS sports watches to the fēnix™ is simple.

For users already using the Garmin Connect platform there is no need to transfer data as the fēnix™ simply replaces the previous watch used. For users migrating from a different brand the GPX files can simply be uploaded onto the Garmin Connect platform which provides training and racing data continuity.

For those runners who place a premium on light weight training and running aids the fēnix™ comes into its own, weighing in at 82g the USB dock adds another 34g’s. The durability of the fēnix™ is found in the use of a combination of materials that range from aluminium to rubber (polyurethane). It has a sturdy construction, is well designed and presents a practical solution for the adventure racer. For the most part it is water and dust resistant, its LCD face is protected and the straps are fixed to the watch by two T10 Torx screws that give it a very modern and industrial type look.

The most impressive aspect of the watch, however, is its battery life. With the watch setup to take a GPS, temperature, altitude and other technical data reading once every minute the batter life is in the region of 50 hours, in continuous mode this comes down to 16 hours. Continuous mode battery depletion takes place at a rate of around 1-percent depletion every 9 minutes and 36 seconds. Using a PowerMonkey Extreme solar panel (without its battery) and connecting this to the fēnix™ via its USB docking station the depletion rate can be slowed down to a depletion rate of 1-percent every 33 minutes. I ran with the solar panel strapped to my back-pack and attached to my watch via the USB cable and dock. Running with the docking cable between my arm and the watch was not really uncomfortable and doing so would increase the continuous reading battery life to 55-hours. On the 1-minute reading setting this could extend the units battery life to around 172 hours. I know of few activities or races that will exceed these requirements.

The unit charges, from the PowerMonkey Extreme solar panel at a rate of 1-percent every 4 minutes, which means that to recharge the unit from a totally depleted stated could be achieved in little less than 7-hours. During the KAEM the battery, in continuous mode, would deplete at a rate of around 28-percent per day. To recharge from the PowerMonkey solar panel takes around 1 hour 52 minutes.

Carrying the PowerMonkey solar panel, weighing in at 202g, with me on my race pack provides a near indefinite power source for the fēnix™.

Using the UltraTrac feature allows the user to change the fēnix™ from continuous data recording mode to taking a data reference every minute (software version 2.90). During the software version 3.00 upgrade this was further refined to allow the user to define the data reference intervals from anywhere between continuous to something that is more appropriate to the user. As the interval times increase between data reference points so the battery life increases. There is, however, a balance that needs to be struck between increasing battery life and ending up with meaningful data that can be used in analysis or in real time while participating in the activity. I found that the average adventure racer is capable of sustaining a pace of around 6,5km/h (this range from 3km/h to nearly 13km/h) which means that at a 1-minute interval the adventure racer would have covered 108 meters between two reference points. Personally I feel that three to four readings per kilometre is more than sufficient, so the UltraTrac interval setting can be set to take a reading every 2 minutes 42 seconds before the data loses some value. Obviously faster activities will require a higher interval rate, and as with most things in sport much of this comes down to personal reference.

During the KAEM my fēnix™ was set on continuous mode, while Clint Seager’s was set to take a reading once every minute.

The first graph is drawn using the continuous data from my fēnix™. I specifically chose the elevation data as it represents a constant across the data population. As both of us would have to cross the same terrain there should not be any real difference between my data graph and Clint’s, for the day.

The next graph is drawn from the 1-minute interval data from Clint’s fēnix™. As can be clearly seen his graph follows a very similar elevation trend than my continuous reading. The difference, however, comes in in the smoothness. His fēnix™ must calculate and attempt to fill the 108 meter gaps. It does this by calculating a number of progressive averages which means that his graph has some real data and some ‘anticipated’ data which presents a far less smooth rendering. The reality, however, is that from a purely elevation profile assessment perspective his data presents the same picture as mine.

My conclusion, therefore, is that using the UltraTrac interval setting in relation to your data requirements and activity specific performance is an efficient way to prolong your battery life without really exchanging data quality in the process.

There are exceptions; however, UltraTrac works best in an end-to-end ‘straight line’ activity. I will give an example; I have an urban out and back run with a number of turns in and around my neighbourhood. With a continuous interval setting my position throughout the route is tracked on a moment by moment basis and the watch accurately records the distance as 10km’s. With an UltraTrac interval setting of 1-minute and my 10km pace of 10km/h it means that the fēnix™ records a reference point only every 167 meters. In a straight line this does not pose a problem, however, when a series of 90 degree turns are made, as is the case when one runs within neighbourhoods some of the real reference points are missing, so the watch compensates by drawing a straight line between the new and the previous reference point. The same things happen in an out and back run where as much as 167 meters can be ‘lossed’ around the turn-point. In real terms this means that with a 1-minute UltraTrac interval my fēnix™ does not record this particular distance as a 10km run, but rather an 8,8km distance. This represents a 12% deviation, and would not be acceptable to many runners who carefully calculate their running distances.

Another area where the UltraTrac fails is in distance based interval running. Because the fēnix™ only updates once a minute a runners intervals lags somewhat which can be a source of great irritation. It does, however, make no difference to those runners who applies time based interval training.

In essence, the UltraTrac option allows the user to exercise control in that the runner can manage the relationship between data deficiencies and batter power, which becomes a really big issue during multi-stage ultra-endurance adventure activities.  

4.       Features

The fēnix™ is packed with amazing features, amongst these are the following:

·         GPS,

·         Altimeter,

·         Barometer,

·         Compass,

·         Wireless Connectivity,

·         Heart Rate Monitor,

·         Speed / Cadence Sensor Connectivity, and

·         Temperature.

The combination of features makes the watch suited to:

·         Camping,

·         Hunting,

·         Hiking,

·         Running,

·         Geocaching,

·         Off-Roading,

·         Cycling, and

·         Boating.

Of these diverse activities I assessed the watch performance in running and geocaching but tested all of the features.

4.1   GPS (Distance)

The GPS is easy to use, the receiver locates the GPS satellite signals amazingly fast and it has a high accuracy level. Comparing daily distances during the KAEM with other GPS watches and the organisers distance chart placed the fēnix™ accuracy at around 99,8%.

Transferring the GPS coordinate data to Google Maps / Earth produces a really great overlay that allows the user to clearly see where the activity took him/her. The training value this has is amazing; especially for those activities that takes the user into unfamiliar terrain. Combining the visual terrain data with environmental data (temperature, barometric pressure, and altimeter) and individual performance data (speed, pace, heart rate) allows the user to amend both the training program and activity strategy, thereby improving personal performance.

I personally used the data to redesign part of my training program and is using the information collected during the Kalahari Augrabies Extreme Marathon to reformulate a race strategy for the 2013 Marathon des Sables.

4.2   Altimeter

The altimeter function is extremely useful. Overlaying the altimeter, pace and heart rate data provides a clear picture of how the human body performs under altitude gain and loss conditions. I personally used it to determine just how much more I can increase my pace while running up a hill of a specific gradient. This allows a user to improve performance, develop an understanding of how his / her body responds to pace and stress.

4.3   Barometer

The barometer has a somewhat limited application. Using barometric pressure to determine altitude is only reliable if the weather is stable. The best usage for the fēnix™ barometer is to identify possible weather changes when the user is out into the wild for prolonged periods. This applies mostly to hikers, adventure racers, hunters and fishers. For instance, a drop in barometric pressure indicates that a low pressure system is developing which is often a sign of rain or generally bad weather.   

Although not directly associated with event performance, the use of the barometer has a safety application.

4.4   Compass

The compass is a great navigational aid. I used it primarily to guide me towards a geocache location, but it has a far greater application.

4.5   Heart Rate Monitor

The heart rate monitor is an essential training and racing aid for any serious athlete. The fēnix™ allows the user the usual heart rate zone alarm settings etc. The fēnix™ heart rate monitor was not compatible with my Forerunner 305 heart rate sensor, so a new heart rate sensor had to be acquired. 

In general I use the heart rate function of the fēnix™ to manage my weight, improve my fitness, endurance and speed as well as calculate my nutritional needs for multi-stage endurance races. For me this function forms part of the core around which I base my entire training and racing activities.

4.6   Speed and Cadence

I did not evaluate the cadence function which requires an additional sensor. The speed and pace functions of the fēnix™ is similar to that of most other products. It provides speed, pace and average pace readings in various formats.

4.7   Temperature

The temperature function of the fēnix™ is an excellent feature. If combined with heart rate, altitude, speed and GPS data it allows for a range of important performance issues to be addressed. I used the temperature feature during the KAEM to adjust my pace to ensure that my average heart rate remained within an acceptable level. The benefit of this is that I was able to avert dehydration, excessive energy consumption and a host of other performance issues even when ambient temperatures reached as high as 50 degree Celsius.

It is worthwhile noting that the built in temperature sensor of the fēnix™ is adequate and accurate for temperatures that exceed the normal temperature of the human body. Therefore, no external or additional sensor is required to measure temperatures that exceed 37 degree Celsius. For colder temperatures the normal body temperature contaminates the reading and the external sensor is essential.

4.8   Customisation

This is the fēnix’s strong point, the user is able to customise the components to be displayed, set-up multiple pre-defined user specific screens, and order these in a sequence that is required by the user. This allows the user to utilize the limited screen real-estate of the fēnix™ to the full.

5.       Other Aspects of the fēnix™

5.1   Aesthetics

I found the fēnix™ to be an aesthetically pleasing instrument that can easily be worn as a day-to-day digital time piece.

5.2   Price

The price is not cheap but compared to other similar products it represents great value for money.

My final conclusion is that the fēnix™ is an excellent GPS instrument that is well suited for adventure racing and multi-stage events. It is great value for money, has a host of well-designed features but that to get real value from all of these takes some time. It is worthwhile running the software upgrades, working through the user manual and finding out as much as possible about the benefits that can be derived from the various sensor data offered by the fēnix™. 

This means that to gain the most value from the fēnix™ requires a strong scientific approach and that without such interest and knowledge the data is to a large extent somewhat redundant.