Gebert goes from Brazilian beaches to Alpine powder

Last month Michael Gebert (GER) was paragliding in Brazil, taking training runs along scorching hot beaches. Now back in his home town of Oberstdorf, Germany, his training consists of cross country skiing and ski tours due to the excessive amounts of snow covering the Alps at the moment.

"The last two weeks I was outside every day because of this perfect powder!" Michael says. "My training has only been on skis: downhill skiing, mountain skiing, cross country skiing."

"I think the next weeks will be like this because we have a lot of snow this year."

"Cross country skiing - in fact all forms of skiing - are extremely useful for cross training," says coach Eddie Fletcher. "Physiologically, it's one of the best workouts you can get as it employs most of the major muscle groups in the body and is a great cardiovascular workout."

Tip: use a GPS POD paired with a t6c to get the most out of your cross country skiing training.

Even pace, even heart-rate

Despite the Alps currently under mountains of snow, Austrian athlete, Christian Amon has still managed to get out training, adopting a steady training method that coach Eddie Fletcher is happy with.

Christian ran over 22km, a half marathon, in two hours at an average pace of 11.3km/h. He consumed 1819kcal and his average heart rate was 141bpm, 80% of his maximum.


"Christian's log is interesting in the fact that it looks like the Red Bull X-Alps athletes have already worked out that even pace, even heart-rate at moderate intensity is the way to do these things." Says Eddie. "And I agree. This mitigates fatigue and distributes energy efficiently."

Christian was able to monitor the speed on his run using a Suunto Foot POD paired with a t6c heart rate monitor. The Foot POD is the ideal solution for measuring speed and distance in running. Once calibrated to the individual, two acceleration sensors in the POD provide even more accurate results than a GPS. It is more sensitive to a change of pace, is lighter, less battery consuming and costs less.

Athletes should leave it attached to the shoe so the position is always the same. This is an important detail to keep getting precise information.

Athletes complete set up test

Six months out from the start of the Red Bull X-Alps 2009 and the four athletes on Suunto's training programme have begun training in earnest. Christian Amon (AUT), Honza Rejmanek (USA) and Aidan Toase (GBR1) have completed set up tests and are now reporting back to physiologist and coach Eddie Fletcher on a weekly basis with thier training log files.

Michael Gebert (GER) has just got back from a trip to Brazil and will begin the programme within the next few days.

Eddie established Christian, Honza and Aidan's personal settings by getting them to do a Conconi test on a treadmill. Says Eddie, "starting at 8.0km/h, the speed was increased by 0.5km/h every 200m to failure." And by failure, Eddie means until they couldn't keep up with the increased running pace.

A typical log file from a Conconi test looks like this:


"Set-up is so important to get right," continues Eddie. "all three are extremely talented athletes and on pure test came out at Activity classes 8-9. On training hours they will increase to Activity classes 9-10.

From the test data, I've been able to establish the durations and heart-rates applicable to each Training Effect level."

Here's Honza's settings:

RED BULL X-ALPS ATHLETES TRAINED BY SUUNTO – THE BLOG

THE EVENT

One of the toughest and most spectacular adventure races in the world, competitors in the Red Bull X-Alps will race non-stop from Salzburg to Monaco, beginning on July 19, 2009.

Thirty athletes must navigate an 818km route through the Alps via seven turnpoints and must cover the distance by either flying with a paraglider or on foot. No motorised transport is permitted and they must carry their glider at all times, but participants can nominate a supporter to provide food, shelter and information.

The race goes on day and night until the first participant reaches the Mediterranean Sea in Monte Carlo.

Using the latest in technology, the athletes’ every move is monitored in real time and displayed via the Live Tracking facility on www.redbullxalps.com.


THE PROGRAMME

As proud sponsor of the 2007 and now 2009 editions of this biennial event, Suunto is providing personalised training programmes for four of the athletes. Requiring incredible endurance, Aidan Toase (GBR), Christian Amon (AUT), Honza Rejmanek (USA) and Michael Gebert (GER) must be in top shape to take part, while at the same time avoiding the risk of over exertion.

This is where renowned physiologist, coach and Suunto consultant Eddie Fletcher comes in. Fletcher, author of Suunto’s Concept 2 Indoor Rowing Training Guide and Running Guide, will provide personalised training programmes, advice and tips on how the four athletes should prepare for the hardest race of their lives.

Stay posted to this blog for training updates, images and stories from the athletes’ and Eddie Fletcher.


THE ATHLETES

Aidan Toase (GBR) Age: 35 Profession: Management Consultant Previous appearances at the Red Bull X-Alps: 2005, 2007. Biggest sporting achievements/ claim to fame: Coming sixth in the Red Bull X-Alps in 2007. Which Suunto products are you using? Suunto t6c, Foot POD, Road Bike POD and Comfort Belt and Suunto Core. What are your best sporting memories? Taking my family on a tandem flight and sharing the thrill with them.

Christian Amon (AUT) Age: 38 Profession: Test Pilot Previous appearances at the Red Bull X-Alps: 2005. Biggest sporting achievements/ claim to fame: I was in the winning team at the 2005 Red Bull Dolomitenmann and also the Red Bull Cape Town Man. Which Suunto products are you using? Suunto t6c, Foot POD, Road Bike POD and Comfort Belt and Suunto Core. What are your best sporting memories? I won the 2004 Red Bull Dolomitenmann.

Honza Rejmanek (USA) Age: 33 Profession: Graduate Student of Meteorology, Tandem Pilot Previous appearances at the Red Bull X-Alps: 2007. Biggest sporting achievements/ claim to fame: Ninth in the 2007 Red Bull X-Alps; fifth at the 2004 US Nationals; winner of the 2002 Dave Bridges Hike & Fly Race. Which Suunto products are you using? Suunto t6c, Foot POD, Road Bike POD and Comfort Belt and Suunto Core. What are your best sporting memories? Best: bivi flying with my wife in the French Alps.

Michael Gebert (GER) Age: 28 Profession: Hang-gliding and Paragliding Instructor Previous appearances at the Red Bull X-Alps: 2005, 2007. Biggest sporting achievements/ claim to fame: In flying: Two times winner of the Junior Challenge with the hang-glider. Second at the Bavarian Open. Winner of the Para- Bavaria. Fifth place in the Red Bull X-Alps 2005. Which Suunto products are you using? Suunto t6c, Foot POD, Road Bike POD and Comfort Belt and Suunto Core. What are your best sporting memories? A small one hour, 20km cross country flight on the Brazilian coast at night with full moon in 2007.

THE COACH

Eddie Fletcher Motto: Train less, get more. Profession: Physiologist and coach for Endurance sports, rowing, running, cycling, swimming, triathlon athletes. Eddie is the author of the Suunto Set-Up and Interpretation Guide for Runners (http://tinyurl.com/capzh6) and the Suunto/ Concept 2 Indoor Rowing Training Guide (http://tinyurl.com/6dnkvn). Biggest sporting achievements/ claim to fame: I’m known as a specialist indoor rowing coach and for producing British, European and World Champions and am also acknowledged as being ‘different’, using HRV and recovery as prime training tools. I have a growing reputation in the triathlon/ Ironman arena. My athletes have won over 65 medals at British Indoor Rowing Championships and as Team Manager (from 2004-08) for the British Indoor Rowing Squad, we have won European and world titles as well as setting British and world records along the way. Which Suunto products are you using? Suunto t6c, Memory Belt, Team Pod, Suunto Team Manager. Coaching since? Full time since 1997. Most memorable sporting moment? So many high points! I take delight from every performance of my athletes and enjoy seeing the results of my coaching. Read Eddie Fletcher’s full profile here: http://tinyurl.com/dh4tpx