Garmin Forerunner 920XT - The Best Triathlon Watch Just Got Better

Posted on October 01, 2014 by Christopher Vassiliades



Alright, so I have been reading up on the Garmin 920XT and the thing sounds pretty amazing. For starters a lot of those features on other Garmin products that I lusted after have shown up in the 920. The Bluetooth and WIFI connection, VO2 Max estimation, running vertical oscillation, ground contact time, and foot cadence and finally it has the ability to function as a NORMAL WATCH! The normal watch function is even better now that the 920 is thinner and lighter than 910XT, it doesn't look like a toaster on your wrist.  The watch also has a color display which is great for the zone display. If you were a fitbit or vivofit person before the new 920 has a daily activity mode to count steps and measure daily activity, if you have a VIRB camera the 920 pairs with it to function as a remote, the list goes on and on.


Probably the coolest feature is the ability for companies or individuals to create applications for the watch. Garmin announced Connect IQ, which allows 3rd party developers to create apps for Garmin devices. This could essentially open up a whole new world of data for your Garmin. The platform will support Apps, custom data fields, widgets, and new watch faces. This will allow other sensors previously not supported by the Garmin watch to enter the game and create readings of all kinds of crazy data points. Like putting sensors on your body and analyzing you position over the course of an ironman? The Custom data field allows you to do exactly what it says, create your own data recording. Maybe as a coach you have some crazy formula you like to use to determine how your athlete is doing, now you can custom create it as a data field to display in the watch. I think I am going to set mine to tell me how many beers I can drink based on how many calories I rode, should be pretty easy.

Beer#=Calories burned/number of calories per beer

The Garmin Forerunner 920XT is expected in the store in 3-5 weeks. To Pre-Order yours check out our site here.



The review of the 920 was written by Element Multisport employee, swim coach, and triathlon coach Eric Turner. You can follow all of Eric’s ramblings on his website at or on his facebook group “Eric Turner Triathlete”

TYR Tuesday Workout #3

Posted on September 30, 2014 by Christopher Vassiliades

Today’s Tuesday swim is a mid/distance workout with a quick technique refocus. I like to use this format to get in some distance, but also take a few minutes to remember our good technique. The workout has a bit longer warmup as well which can help sneak some total yards in. Check it out and let me know if you have any questions.

Warm up

200 swim, 200 kick, 200 pull, 200 swim

8*75 R:20 kick, drill, swim by 25

10*50 R:15 build 1-4, 5-8 and hold 9,10 fast

Main Set

2*400 R:1min at about 80% of race pace

6*50 R:30 drill/swim by 25 (use this to refocus good technique)

3*400 R:1min descend 1-3 from 85% to race pace (so 1 is 85%, 2 is 95%, and 3 is 100%)

Warm down

4*75 R:30 kick, drill, swim by 25

200 easy easy flop


*Please consult with your physician before starting any type of exercise or training program. 


Posted in Swim Workouts, Training, Triathlon, TYR Sport

Stages Power Meter

Posted on September 25, 2014 by Christopher Vassiliades

The Stages power meter came on the market just a few short years ago and has transformed the idea of training with power. In the past, any sort of power meter was going to cost you upward of $2,000. Enter Stages, and now you have power available for as little as about $700. As we head into the winter months training with power can really increase your training results. Being able to train with power, especially power based in the crank arm, gives a cyclist an absolute answer to the ‘how hard am I training conundrum. Being able to compare power data with other metrics such as heart rate give an athlete a real idea of how much work they are doing while they are training, what kind of shape their body is in, and .

I refer to the power meter as the great equalizer among athletes. If I was to go for a ride with a couple friends and we all do the same course in the same time we will all have the same average speed. Even though our speed may be the same, we have all actually done very different levels of work. The power meter is able to show me exactly how much work I did and paired with other information, can tell me how hard that work was on my body. For example, if my friend and I go for a 2 hour ride and we average the same speed. I will actually do a lot more work than him because I am 190 pounds vs his160 pounds. That information would be reflected in the average wattage I had to maintain in order to complete the ride.

What are watts? Watts refer to how much force a rider is putting onto the bike to make it go. Wattage is a unit of horsepower, where 746 watts = 1 horsepower (technically 745.699872 but we rounded up).

The great thing about Stages is it opens the power meter market up to any athlete, no longer just the elite in ability or the elite in wealth. People’s misconception that they are only for professional athletes is beginning to be destroyed, as athletes everywhere realize that anyone who has a goal on a bicycle can benefit from using a power meter in their training. The power meter can provide great data for you, or your coach to analyze and track your progress over time. If you have a goal on a bicycle, and plan on training this winter to achieve it, it’s time to stop in the shop and check out the Stages power meters.


Posted in Cycling, Power Meters, Training, Triathlon


Posted on September 23, 2014 by Christopher Vassiliades

This week’s Tuesday TYR workout is a race pace workout designed to help us find our race rhythm. The majority of triathlons start with the same feverish mass chaos, which eventually turns into a steady rhythm. This set is designed to help get our bodies used to the physical toll of the start of a triathlon. The set as it’s written is designed for our Olympic of Half distance triathletes, but is easily edited for our sprinters or Full distance racers. To edit the set for sprinters change the number of 100’s to 6 and for full distance athletes change the number of 100’s to 20. As the set is written it is 3500 yards.

Warm up

100 swim, 100 kick, 100 drill, 100 swim

4*75 kick, drill, swim by 25 Rest: 30s

10*50 build 1-4, 5- 8, 9 & 10 are fast Rest(R:)30s

Main Set

8*25 as fast as you can go R:10s

14*100 holding race pace goal R:20s

4*50 at 90% to imitate that feel you get when you see the swim finish R:10s

Warm down

4*75 kick, drill, swim by 25 R:45s

200 easy


*Please consult with your physician before starting any type of exercise or training program. 


Posted in Swim Workouts, Training, TYR Sport

TYR Tuesday Workouts

Posted on September 15, 2014 by Christopher Vassiliades

Welcome to the first installment of TYR Tuesday Workouts.   Beginning today, Element Multisport, in combination with TYR, will be bringing you a focused swim workout to add to your training regimen. Today we are going to focus on speed! Speed is an aspect of swimming many triathletes ignore, even though they are willing to do speed sessions on the track, or intervals on the bike they often forget about speed in the water.   Below is a great speed workout written by Element employee and swim coach Eric Turner, for more information on Eric, check out his website (here). Let’s get on with the set!


Warm Up

100 Swim, 100 Kick, 100 I.M., 100 Drill, 100 Swim with 30 seconds rest between.

4*75 Kick, Drill, Swim by 25 with snorkel Rest: 30 seconds

10*25 build 1-4, 5-8, and 9 and 10 are fast Rest: 15 seconds

Main Set

12*25 FAST Rest:30 seconds

100 easy Rest: 1minute

8*25 FAST Rest:20 seconds

200 easy: Rest: 1 minute

4*25 Fast Rest: 10 seconds

Warm down

8*25 odds drill, evens swim Rest: 30 seconds

200 easy easy easy freestyle

The total set is 2350 yards

*Please consult with your physician before starting any type of exercise or training program. 


Posted in Swim Workouts

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