Suunto Blog

Diving rich, rainbow colored coral reefs is every diver’s dream. We travel the planet to experience them, leaving us in awe of how staggeringly beautiful they are. Imagining our oceans without them is simply heartbreaking. Yet, mass coral bleaching events – due to a rise in global surface temperature – could cause all 29 reef containing World Heritage sites to cease to exist by the end of the century. The stakes have never been higher. To stop this from happening, divers, scientists and ocean conservationists are teaming up to find solutions. We look at five inspiring initiatives to save the coral, and also what you can do to help. Reef Rescuers, Cousin Island, Seychelles In a way, every diver should identify as a reef rescuer, and do what he or she can, even if only make donations, to support one of these initiatives. Starting in 2010, this huge and impressive restoration project has raised 40,000 corals in underwater nurseries, with 24,000 of these being successfully transplanted onto reefs, covering an area of a football field. The project utilised the coral gardening technique of retrieving fragments of healthy coral, growing it in protected nurseries and then transplanting it onto degraded reef to help rejuvenate it. Based on its learning, the project created a Coral Reef Restoration Toolkit for other initiatives to benefit from.   Secore Coral, Yucatan Peninsula, Mexico Starting in 2015, this pilot project researched and tested new techniques to use coral grown in land-based or ocean nurseries for restoration, waiting until they are old enough to plant out on reefs where they are then monitored. This inspiring documentary below shows what’s possible.  Pur Coral, Indonesia Coral reefs across the world need all the help they can get, including financial support from the corporate sector for restoration projects. French ​dermo-cosmetic​s brand EAU THERMALE AVÈNE partnered with Pur Projet to create Pur Coral, a project to preserve and regenerate marine ecosystems in Pejarakan, Bali. The corals had been destroyed mostly by cyanide and dynamite fishing, which are now banned there. Since its start in 2016, the project immersed 24 artificial reef structures underwater, then planted 1855 corals, from more than 15 species, on them. ​For several years Avène has engaged in an eco-responsible initiative called "Skin Protect Ocean Respect" to raise awareness about the impact of sun protection on the environment, and particularly on the marine life and corals. Av​ène has also been a leader in redesigning its sunscreen product range, minimizing the impact on the environment without compromising on optimal UVB-UVA protection for the skin. RangerBot, Great Barrier Reef, Australia Like a Swiss army knife, a state-of-the-art robo reef protector developed by researchers at Queensland University of Technology in Australia – RangerBot – has a number of functions, all designed to protect one of the wonders of the world, the Great Barrier Reef. It’s first function is to search and destroy; its incredible cameras identify invasive Crown-of-Thorns Starfish and injects them with a lethal dose of poison. It also monitors the health of the coral and water quality. It can also map vast areas underwater at scales not previously possible. World’s largest 3D printed reef, MARS, Summer Island, Maldives The Modular Artificial Reef Structure (MARS) is an ongoing project developed by industrial designer Alex Goad. It utilises 3D printing to provide a rigid skeleton on which corals can be implanted and grown. In August 2018, they submerged the first reef off the coast of Summer Island, in an area where there has never been a coral reef, and where locals have been growing corals. Alex says the ease, affordability, flexibility of 3D printing can play an amazing role in preserving coral around the world. 6 ways you can make a small difference Conscious travel Air and vehicle travel are major contributors to the rising greenhouse emissions driving the climate crisis. Consider trying to reduce both. For example, use public transport or ride a bicycle whenever you can. And when you do fly, offset the carbon emissions from your flight by using a carbon calculator, and compensating a green cause of your choice. Hands off When you’re out diving, don’t touch coral or any marine animals. Keep a respectful distance. Don’t pursue animals to get that trophy photo. And don’t collect shells and so forth as souvenirs – remember that hundreds of people dive the same site, and if every diver took a souvenir it would create a big problem. Use eco-friendly sunscreen Use sunscreens based on eco-designed, biodegradable formulas. Avoid products that have the following ingredients in them: Octocrylène, Benzophenone, Methoxycinnamate. Take a look at Avène’s sunscreen range – they are brand of choice for divers at Suunto head office. Be a tidy diver Single use plastics really are an abomination. Divers should lead the way and quit using them. Be sure to clean up any plastic trash after your dive when you’re back on land. Start “strawkling” Strawkling is a new recreation that combines snorkeling and collecting litter. Take a net-cloth bag on your next dive, and collect any plastic litter you find. Imagine if we all did this!    Change your business practices If you own, manage or work for an organisation in the global dive community, join Suunto in getting onboard with Mission 2020 and changing your business practices so they help protect and preserve our oceans for the future.

© Jared Paisley The summit of Table Mountain towers 1054 m above Cape Town below. The keystone of Table Mountain National Park, the peak is famous for its biodiversity and incredible panoramic views. This is Suunto ambassador Ryan Sandes’s home training ground. It’s where he prepares for the ultra marathons he races in around the world. He’s know this terrain like the back of his hand. “Table Mountain is one of the few places where you can go from the city to the top of a mountain in under an hour,” Ryan says. “There’s something really magical about it and the whole Cape Peninsula – the combination of really technical trails, beautiful landscapes and ocean views.” © Jared Paisley After running in locations all over the world – Antarctica, the Gobi Desert, the European Alps, the Himalayas, and the jungle of Central America – Ryan felt called to explore his own home turf more fully. “We so often search far and wide for adventure, when epic backyard adventures are waiting right on our doorstep,” Ryan says. “It doesn’t take a lot to create them; it’s just using your imagination a little bit, and going out and having a good time. “There is so much potential for backyard adventures, whether it involves surfing, a long distance swim, a kayak paddle, or doing a crazy mountain bike. There’s just so much out there. Even if you live in a massive city, you can still create a fun backyard adventure. The opportunities are endless.” The 13 Peaks Challenge all started with Ryan sketching a route on a notepad. With pen and pad, he linked up 13 peaks in the park to create a backyard adventure for locals and tourists alike. Then he convinced a friend to run it with him. “I told him it would only be 40 or 50 km,” Ryan says. “It ended up being an epic adventure, over 108 km!” © Jared Paisley With that huge day out, the 13 Peaks Challenge was born. The route is 108 km, and includes 6500 m of vertical gain. It can be done in 24 hours, 48 hours or as a multi day challenge. About 20 people have completed it so far. A group of runners is currently attempting to do the 13 peaks in 13 weeks. Ryan’s friends Ryno Griesel, Ruan van der Merwe, and Jock Green hold the fastest known time (20 hours), but maybe not for long. “In some ways I’m more looking forward to giving that another go than any other races or events,” Ryan says. People living in Cape Town have caught on to the challenge more quickly than Ryan expected. Enthusiasts are making merchandise for finishers. The challenge is collaborating with charity the Southern Lodestar Foundation to help feed schools in the area. And the people who have completed it are helping those undertaking it. “I’ve been blown away by how many people have become passionate about it,” Ryan says. “It’s become really community orientated. It’s creating camaraderie.”

Reaching for the Google is an instinctive impulse to answer almost every question that pops into our heads. With countless important questions, such as, “what is the world’s ugliest dog?”, or, “what to do if a ginger kid bites me?”, the internet has an answer for everything. Yes, it’s also a valuable place to search for new MTB trails. But sometimes what is mirrored back is impersonal, superficial and without context. It lacks the richness that comes from hearing from a real person. Ask any investigative journalist, and they will tell you, you can only get so far with Googling; finding people to talk to is where the real story is. To help you get the scoop on the most awesome local trails, we’ve put together a list of sources to consult. Talk to your local bike shops Bike mechanics and retailers talk to local trail aficionados everyday on the job. Chances are they are one themselves. Take your bike in for a tune up, and strike up a conversation about the local trails. Make your question personal, rather than general: where are your favorite places to ride around here? Many shops organize group rides for their customers. Visit your local MTB club This will be a goldmine of intel. Most larger cities have MTB clubs or meetups, which usually have club outings and meetings. Get in touch, go along on a ride. Usually every club has a few people who all the other members revere as gurus of sweet trail. Volunteer for trail maintenance work that trail advocacy groups and clubs do. When you give, you are also more likely to receive! Stop and say hello If you’re out on a trail and cross paths with another MTBer, greet them and strike up a conversation. He or she might have some trail secrets to share that could open your horizon of biking possibilities. Check out our heatmaps The Suunto app’s Heatmaps feature allows users to select different activities – mountain biking, hiking, running and so on – to find places and trails popular with other users. Zoom in and look more closely at the paths, switch to satellite or terrain maps, to see whether the paths are forest roads or single trails and to better gauge popularity. And look at where people aren’t riding; maybe there’s something worth exploring there? Another trick is to switch to the trail running heatmap because trail runners usually prefer single trail – this might help you hone in on the best rides. Follow other riders in Suunto app In addition to using heat maps to find places to ride on Suunto app, get social: start following other Suunto app users, engage with them and see where they ride. You can create routes based on your friends’ activities and sync those to your Suunto for navigation. Import routes from Strava You can find awesome rides by following people on Strava. You can then save their routes and use them in your Suunto for navigation. You can also find and create routes and sync them to your Suunto with other external route tools or services, such as Komoot, Outdoor Active and Wikiloc.

With a stellar cross-tri career, including being the 2015 XTERRA World Champion, Josiah Middaugh combines his elite competition experience with his university education in sports science to provide cutting-edge coaching to his clients. Josiah Middaugh is both an endurance coach and a pro athlete.   For endurance athletes, a central component of their training programme is the long run. “Running aerobically past the hour mark, the magic starts to happen at the cellular level, primarily increased capillary density and an increase in the size and number of mitochondria, the aerobic powerhouse of the cell,” Josiah explains. “This lays the foundation so you can achieve better adaptation from your specific race pace training and interval training.” Long run benefits Josiah says the list of benefits and adaptations coming from regular long runs is long. Here are his top three. Efficiency improves as your body more efficiently burns fat at low to moderate intensity Running economy improves so you are running faster at sub max heart rates. The strength of your heart also improves resulting in a larger stroke volume and lower resting heart rate. Common mistake Athletes commonly believe unless they’re pushing hard, there are no benefits. It’s the “no pain, no gain” mentality. With the long run, slowing down is key. “Most people start too fast and fade,” Josiah says. “Most of your long runs should be easy and it might feel painfully slow if you are new to them.”     7 tips to help you do them right Keep it aerobic Aerobic refers to light exercise you can sustain over a long time. “Keep your long runs at least two minutes per mile slower than your current 10k race pace,” Josiah says. Set a heart rate “Set a heart rate ceiling for your run,” Josiah says. “Start with a low heart rate and watch it gradually tick up one beat at a time until you are in your target range.” Keep it there. However, and this is important, don’t base your heart rate on the common age based calculation: heart rate zone minus age. “Age predicted equations will only work for about 20 percent of the population and the margin of error is plus or minus 20 beats,” Josiah says. “That's a 40 beat range!” Instead, perform a four mile field test to find your functional threshold (FT) heart rate. Find your average heart rate for your best four mile (6.5 km) effort or use a 10k race pace. Check out Josiah’s spreadsheet to help determine heart rate and pace zones. Consistency over frequency Many athletes believe they need to do multiple long runs per week. This isn’t the case, Josiah says. Once a week is enough. “It's the consistency over time that makes the difference,” he says. “Results from incorporating a consistent long run can be noticed after about four weeks.” Increase gradually The duration and distance of your long run depends on what you are training for. “Progress your long run gradually adding only 10-15 percent per week until you approach your target long run distance,” Josiah says. “If you are training for a marathon or beyond, it might be necessary to undulate the distance of your long run if you are approaching 20 miles and/or three hours.” 5k/10k runners: there is no need to run for more than two hours.Half marathon runners: keep it race distance or less.Marathon runners: gradually build long run distance to just over two-thirds of the race distance, no more than 18-20 miles (29-32 km). “For most athletes I have a rule of the longest run being no more than around three hours or 20 miles, whichever comes first,” Josiah says. “You have to weigh up the increased risk of injury and length of recovery needed when one runs over about 20 miles.” Stay fuelled For the best recovery and adaptations, fuelling before, during and after is important. Start fuelling early into your long run and ensure you’re also getting enough fluids. Fuelling during is especially important for runs 90 min or longer. “Fueling during a workout can improve the performance of that workout, help you recover faster from it, and boost your immunity,” Josiah says. “Shoot for about 200 calories per hour, or about one energy gel every 30 minutes with adequate water – roughly one 20 ounce water bottle (600 ml) per hour.” Fuel well post run “Your post-run nutrition is equally important,” Josiah continues. “Attempt to take in a quick 300 calories within 30 minutes of completing your long run with a focus on carbohydrates along with some protein and of course water. The primary goal of recovery nutrition is to restore your muscle and liver glycogen so you can recover faster. Do more with more, not more with less.” Run in the morning Morning is almost always a better time of day for your long run. “Elite running coach Joe Vigil advocates a long run early in the morning because you have more fluid in your intervertebral discs,” Josiah says. “Also, you are not yet fatigued from the days activities or from a long day at work. Most races are contested in the morning so it is ideal to set your biorhythms to the time of your next event.” More running related articles: 7 tips for running hot weather Learn how sleep can make you a better running Improve your running with high intensity hill repeats The lazy runner's guide to a marathon  

© Martina Valmassoi Running for nearly a full revolution of the Earth brings up a whole palette of emotions and experiences. Elation, pain, resistance, boredom, wonder, blankness – repeat. Suunto ambassador and Australian ultra runner Lucy Bartholomew has experienced the full range. One of the things that keeps her going are the incredible flow states she has experienced while running against the sun. “The best way I can describe this feeling is like meditation,” she says. “It’s a state where there is no energy being exhausted and it’s a state of flow where you move, but time feels like it stands still. It’s hard to explain until you find it yourself.” Lucy is currently preparing for the Western States 100 Mile Endurance Run. In last year's race, she unconsciously entered into a flow state, losing track of time. At one point she thought she had a very long way to go, and then in what seemed like moments later, most of the course was behind her. “It was like I was watching myself dance over the terrain and all I could think was, ‘I could do this all day’,” she says. © Martina Valmassoi Lucy’s three rules of flow You can’t control it As seductive and blissful as flow states are, Lucy doesn’t expect to experience them. She has no control of when they come and go. When they come, great, when they go, she remains detached. “They are part of the beautiful adventure of running and I just let them come and go as they do; like good moments and bad moments, you realise that nothing last forever,” she says. Don’t chase it Having a detached attitude is important because chasing flow states simply chases them away, Lucy says. Being present, happy and calm is her focus, which is the right mental state for a flow state to emerge from. And while she doesn’t chase them, they do support her running performance. “Especially in the longer stuff I think they provide a time where it feels effortless and wonderful,” she explains. “They give you confidence and reassurance that body and mind are comfortable” Flow is not an excuse to space out One potential downside of flow states is becoming so thoroughly immersed in the moment that you forget to take care of the basics. “During these moments I tend to forget about fuelling and pacing,” Lucy explains. “I run with blissful unawareness of what’s ahead because it’s all about focusing on the ‘now’. But when that moment passes, the reality of what you have got yourself into can hit you really hard.” While tasting the bliss of flow, make sure you remember to take care of the basics. Lead images: © Damien Rosso / Droz Photo © Martina Valmassoi Click below to read the articles in our series on flow: Finding the flow 7 principles to help you find the flow

  And they're off! The ninth edition of the world's toughest adventure race, Red Bull X-Alps, has begun! After months of training and preparations, 32 athletes from 20 nations have set off from historic Mozartplatz in Salzburg, Austria, beginning a 1138 km race across the European Alps to the finisher's float in Monaco. Fans around the world are getting comfortable and locking into the action. Anyone who has followed the previous editions of the race via its state-of-the-art live tracking system knows once you start watching it's difficult to stop; the drama, the obstacles, set backs, competition and break throughs make it almost addictive. Red Bull X-Alps is a one of a kind race. If it's new to you, you might assume that because it involves paragliding it can't be too tough. Think again. This isn't sunny Saturday afternoon paragliding – it's alpine paragliding; it involves navigating huge mountain chains, glaciers, commericial flight paths. For this reason, only the very best pilots can enter the race. It also demands next level endurance. The athletes are attempting to hike and fly across the length and breadth of the Alps, checking in at 13 turnpoints along the way. If the weather folds, they will have to hike insane daily distances with massive vertical gain. Each one of them will depend on seasoned outdoor skills. The live tracking system makes it easy for fans to follow their favorite athletes. With many of the athletes coming from alpine nations, local fans will come out and cheer them on as they pass through their towns and villages. With this edition's route being considered the toughest race yet, this is one race worth tuning into.   Lead image by zooom.at/Red Bull Content Pool    READ MORE THE SHEER AUDACITY OF RED BULL X-ALPS CHASING THE EAGLE ACROSS THE ALPS