Stryd Speed and Distance

Brian Hagan

I am just about done getting my new Stryd PM.  In the instructions it says to set it (in Garmin) as the source for 'SPEED' and 'DISTANCE' "ALWAYS'.  In the past, with my footpod, I only used as speed and distance source when GPS was not present.  What have any of you done?

Rafe Armstrong

Your choice and I have done both.  Initially I used GPS for all outside runs and Stryd for speed for treadmill runs.  After using Stryd for over 2 years now, I mostly use the Stryd for speed and distance when outside also because it is so accurate and unlike GPS once it is well calibrated, then the real time speed is accurate where as GPS can float around a lot, likely giving you good average speed but not not as accurate short term or for current speed readings.  If you do set the Stryd to be used for speed in the Garmin, then I would advise to turn the GPS off completely.  I have found that by just setting the Stryd to "always" be used for speed, it is not as accurate if the GPS is not turned off.  I am just guessing the watch is still trying to decide what source to use because when I look at my speed curve in Training Peaks with Stryd set to "always" and GPS is still on, the curve is still somewhat irregular almost like a GPS speed curve, but if I turn the GPS off, the curve is very smooth and much more real/linear.  I have also noted that if the GPS is "on" and I am using Stryd for speed then I have to have the calibration at 100.4 to get accurate speed and distance as measured at the track and it is not as consistent.  But if the GPS is "off" and using Stryd for speed then I use calibration at 99.4 and am right on.  I have not had a chance to talk to Stryd about this as I have just discovered this in the past 2 months, though I have talked with them in the past about several issues and they are great guys. It is extremely accurate measuring distance and speed.  As an example, I did a 4 mile out and back run yesterday and when I got back, the 2 miles out and then the 2 miles back measured to within a *few feet* of each other.  Likely more accurate than GPS when well calibrated.  Especially if you run trails or where there is a lot of tree cover.  Also when I run on the treadmill I just use the Garmin 735 if doing a flat run, but if you do hill workout on the treadmill you will want to use the Stryd app as you can set the incline on the app to get the appropriate increase in power associated with the incline because the Stryd cannot measure the incline on the treadmill as you are not actually going up when running on the treadmill with incline.  Hope this helps

Mike Westover

I would also use Stryd for both speed and distance if your watch allows it (my 920XT only lets me set Stryd as primary for speed). Stryd is going to give you a much better read of instant pace than you will get with GPS; I think that's almost as valuable as its power measurements. And if you use Stryd for distance, you won't have to worry about bad GPS signals or a lot of turns throwing off the total distance.

I would check Stryd every once in a while on a track or a measured course to confirm that the calibration is still good. When I first got the footpod, I checked it on a track and found that it didn't need any calibration. But after changing shoes and laces (and firmware), I calibrated again and it needed an adjustment of a few percent.

I would keep GPS on myself in order to get the track, but watch for the issues Rafe mentioned.

Brian Hagan

Thanks @Mike Westover and @Rafe Armstrong!  Your answers were very helpful.  I ran with a buddy last night.  I had the Stryd with is set to calculate speed and distance on my Garmin 920xt.  I kept GPS on for now.  I was happy to see that his distance was almost spot on with mine.

I am going to do the track test tomorrow.

Thanks again!

Sheila Leard

@Rafe Armstrong @Mike Westover @Brian Hagan  I just finished week one with my new Stryd PM! 

Question - on the Garmin 920XT what do you have on the face? I have PM, Distance, HR, Pace. I feel like I am just collecting data as I try to build fitness. 

Should I be watching a certain data point?

Thanks smart Stryders.

Mike Westover

@Sheila Leard my screen with power has time, current pace, power, and heart rate (I have a another screen that includes distance, and one with lap data for intervals). Power is the Stryd Power data field (3s average). 

When training and racing, I am usually watching some combination of

• RPE / how I feel
• Power
• Current pace (Stryd is much more accurate than the GPS here so be sure to change the setting under sensors so the 920XT uses Stryd always for pace)
• Mile splits (based on course markers not GPS)
• Heart rate

I find power most helpful on hills, to make sure I am staying in the right zone (just like on the bike). Otherwise I watch pace first and power second. I also use heart rate as a ceiling (if I’m supposed to be in zone 1, do not let it get above X). If you don’t know your run power zones, you can do the Stryd critical power test via the phone app. 

Stryd has has a bunch of other metrics (leg spring stiffness, vertical oscillation, etc.) which can be helpful for seeing long-term changes in your running efficiency, but they aren’t anything I would try to use while running. 

Sheila Leard

@Mike Westover   Got it - thanks! I'm still in the learning curve, so this really helps. 
 

Rafe Armstrong

@Sheila Leard
   Yes.  Just do a lot of runs and collect data so you know what you feel like at what power.  The first few months will be a lot of learning.  Get Jim Vance's book on running with power although you can do just fine without that.  I frequently keep my watch set to auto lap every 1/2 mile and for steady runs I usually watch the average pace for that lap, my current heart rate to be sure I am not exceeding certain levels, and I will usually have 3sec power set in the Stryd power field but I will sometimes change that to be average lap power.  That is a really good way to set your watch up for steady runs on a relatively flat to gently rolling course.  With the watch showing you current lap average pace, and current lap average power, you get a good feel for what power you produce at what pace and with it auto lapping and starting over every 1/2 mile you can easily see what changes may occur in your pace and power as you tire or if you purposefully are trying to increase the pace. If you use training peaks, you can use it to help you set some power zones, and/or you can use the Stryd powercenter and do all out 3min and 9min testing or 1200m/2400m runs or there is also an option to run a 5k and use that power.  Get on the Stryd facebook page and there is an excellent white paper with some links to various ways to set zones by Steve Palladino.  I found it on my phone but didn't see it when I looked on this computer.  He has a lot of good stuff also available online if you search his name and Stryd.
Oh yeah, just know that the power zones for running are much narrower (closer together) than for biking, also I have found it helpful for uphill running unless it is very steep and you are going very slow (in which case work load doesn't seem to be reflected in power output) and for downhill only if not steep.  Very steep downhill running can trash your legs due to the eccentric contraction but this is not as well picked up by Stryd as it primarily records concentric contractions (although they have updated their algorithms to improve this.)

Sheila Leard

WOW !! Thanks @Rafe Armstrong My Jim Vance Book should be here any day. I'm excited to learn this.

Jenniferlyn Kryvicky

I have had my stryd for a few months but only recently got back into running.  I used it today to Zwift run which was neat, but I am very excited to use it for training and racing - great information in this thread!  You have answered so many of my own questions here, so thank you everyone for asking and answering! 

Pat Ward

Good reading. I got my Stryd in August. No that weather has turned to crap here in Michigan I will use it on the TM.