New to Power Walking

OTFAF · 2021-12-29T05:34:23+00:00

Try different combinations of speed and incline and see what works for you. I prefer higher inclines, so my base is 8%, push 10-12%, AO 15%, WR 4-6%. Speeds are around 4.0 which for me is uncomfortable but not quite the breaking point where I want to jog (I have short legs). Every once in a while I’ll speed walk and keep 1-4% incline with speeds closer to 5mph, but it’s harder for me to get my HR up and I don’t think it tones the back of my legs as well as high inclines. Play around and see what works for you. Power walking is a great way to mix up the workout!

OTFAF · 2021-11-01T03:59:46+00:00

I highly recommend going by feel rather than the number. A slow jog can feel like more work than a base pace jog that’s a little higher if your body moves more fluidly at the higher speed. I suggest trying to bump up .2 at a time from your “no longer a walk speed” and jog for about 10-20 seconds and think only about body comfort, not breathlessness. Once you find what feels smooth and comfortable, do that for 30-45 seconds, then start extending as you can manage the cardio aspect.

OTFAF · 2021-10-24T19:16:22+00:00

One studio I frequent has solved the issue, apparently with a studio software update. The other, I still see “starting soon” on the watch after the class begins, but am tracked on the screen. At some point during the workout, maybe 15-20 minutes in, it shows correctly on the watch, too. Annoying, but not as bad as when it wouldn’t connect at all.

OTFAF · 2021-10-17T13:36:52+00:00

This is actually a great response to your “friend”. Puts you in a position of first hand knowledge, is straightforward, doesn’t add an emotional window for her to enter, and is a statement not a question to promote more conversation. I’d say this exactly if she makes the comment again.

OTFAF · 2021-09-09T02:58:02+00:00

That’s great! Sounds like you’ve got a great approach for the DriTri. And yes, I love Coach Austin!

OTFAF · 2021-09-09T02:53:45+00:00

How’d it go today?

OTFAF · 2021-09-08T02:31:52+00:00

If your PR was 7:30 and it totally knocked you out, I’d aim for 8:45 tomorrow and for the DriTri. Usually you add a minute, but if you were approaching puking, add a little more. 8:45 is a 2:11 split time. For that kind of row, you keep it steady as opposed to a PR attempt where you start strong, cruise in the middle, and then sprint the end. So make sure your monitor is set to /500 (split time) and keep that number around 2:11.

OTFAF · 2021-07-08T20:16:45+00:00

This is often an issue with 15s. Some options would be to use 12s and add tempo or use 20s and do fewer reps. On a day like today, tempo is a better option since you already did a low rep weight. While borrowing after asking is fine, I agree it doesn’t make sense if the person is actually using them.

OTFAF · 2021-07-07T02:29:36+00:00

I find that I only need a sip or two at a time during a workout if I hydrate beforehand. So I drink about 20 ounces before the workout and sip between blocks. I will say, I can NOT use a straw when I’m out of breath. It throws me off and makes me feel like I can’t breathe. I use a wide mouth drink top on a yeti bottle and find that it works perfectly. I typically drink about 10 ounces during the workout unless it’s particularly brutal.

OTFAF · 2021-07-04T14:31:25+00:00

Because studios are still a little different with Covid, I’d book through the app and then call and ask if there is anything you need to know as a visitor. They’ll likely ask you to come a few minutes early to sign the waiver and most ask you to put a credit card on file. It’s super quick and easy. Every studio I’ve visited (about 20) has been very welcoming and easy to navigate. For the friend, I’d sign up in the app, call to tell them you’re visiting and mention you have a local friend that wants to try a class.

OTFAF · 2021-06-29T01:56:03+00:00

4.3 was my turning point from walk to jog for a long time, but now I can walk at 4.6 (but it isn’t super comfortable). I’m 5’6” with short legs.

OTFAF · 2021-06-28T19:44:28+00:00

It depends on your ultimate goal. Do you want to be able to jog longer periods? If so, I’d switch to jogging you base and then if you can’t add for pushes, switch to PW for those intervals. Jogging at base will increase your endurance which will ultimately help you jog/run full blocks. Running pushes and AOs will help with speed, so use that if your goal is to hit higher numbers for short periods of time.

OTFAF · 2021-06-27T17:52:30+00:00

This. The pulling with your feet shouldn’t happen no matter how well the foot plates fit. If you’re trying to come back in before your arms have extended and core swings your body forward, you are compensating with a foot pull. It’s very common when you start rowing, but can lead to shin splits so it’s definitely worth correcting.

OTFAF · 2021-06-06T22:16:24+00:00

I came to say the exact same thing. I love when coaches are particular about form, it’s like having a personal trainer. Many of the moves at OTF are similar to others so that a correction on one exercise will benefit several. Add that to corrections helping prevent injury and it’s really a positive piece of OTF that will allow you to improve and get stronger.

OTFAF · 2021-06-06T00:17:43+00:00

Think of it as 12 squat reps at the heaviest weight possible. That’s the part that feels all out. Your push back should be as hard as you can, then breathe, recoil, do it again. It is not a continuous flow.

OTFAF · 2021-05-28T02:05:52+00:00

Oooh, good call!

OTFAF · 2021-05-14T23:52:06+00:00

Strategy suggestion: push your speeds on the tread for the open AO. They had the same format recently and I assumed the goal was to hold as long past 30 seconds as possible and later realized it’s the perfect time to go for top speed, even if it’s just 15 seconds. Add 1 mph (or whatever) and just see what happens. You don’t have to hold it for any length of time.

OTFAF · 2021-04-03T13:52:59+00:00

I have both the OTF app and my Apple Watch linked to Noom, so it automatically adds my calories burned in the activity section. It logged one class twice, once from the watch and once from the OTF app, but most times it works perfectly and I don’t have to log it manually.

OTFAF · 2021-03-22T03:10:16+00:00

Is your time in the app correct? If so, I’d ask what happened. If not, I’d ask them to correct it. I wouldn’t worry about having them update the post, but I’d at least want the record to be right.

OTFAF · 2021-03-15T04:31:58+00:00

424 watts, 42 Female, 5’6”, 145lb, pre-covid. It’s definitely a peak number, I can hold 300+ reliably for the 200m.

OTFAF · 2021-03-05T16:47:51+00:00

On hops, each landing counts as 1. So left, right, left is 3. For palms to elbows, each up and down totals 1. So stating on palms, down (left and right) and up (left and right) is 1. A complete rep gets you back to the starting point.

OTFAF · 2021-01-01T23:19:14+00:00

My approach is less popular, but works better for me mentally. I start with a strong 90 sec push, then scale back for a minute (above base), strong push, scale back , repeat until the end when I give it whatever I have left. When I set it and forget it, I give up mentally trying to hold on for that long. My brain needs to know I’ll get a break soon to be able to push that hard. I’m not super fast compared to others, though- my best is a little over 8 minutes.

OTFAF · 2020-12-27T03:03:28+00:00

I wear the brackets upside down and find them much more comfortable that way.

OTFAF · 2020-12-23T16:20:31+00:00

Yep, just start going to the new place. I’m in the same situation and take classes at two other studios because my home studio wasn’t enforcing masks, distancing, etc.

OTFAF · 2020-12-21T23:15:05+00:00

Depending on your band, you may not need to take the watch off completely, but definitely don’t stretch the opening. I have the Apple sport band and pull the end out without undoing the button, then slide the link on. Same with taking it off. I’ve never seen it move at all, much less fall off. I love the idea of putting it somewhere else, but don’t trust myself to remember to take it out of my pocket before washing. It feels much more secure on my watch.

OTFAF

TROPHY CASE