Suunto Blog

Bow of Vrouw Maria with divers. In the early stages of the work, investigations of Vrouw Maria were also illustrated by artwork. Drawing by Tiina Miettinen, Finnish Heritage Agency. Suunto’s Dive Engineer Pasi Lammi and his dive team, the Badewanne, were invited by the National Board of Antiquities in Finland to join the expedition to create a 3D model of the underwater site. This was not the first time the Bedawanne had experienced the wreck, they were amongst a team of divers in 2007 that got to explore her pristinely preserved wooden structure. Diving access on previous archaeological expeditions have been limited on the wreck due to the increased risk of disturbing the sea floor and concealing the wreck further or risking damage to the delicate structure. The atmosphere after the expedition dive in 2007. Roope Flinkman (left), Pasi Raasakka, Petri Puromies, Jussi Kaasinen, and Minna Koivikko. Photo by Ulla Klemelä, Finnish Heritage Agency. Down with the ship The Vrouw Maria is a Dutch two mast merchant ship that set sail from Amsterdam on 5th September 1771 destined for St Petersburg, Russia but it never arrived in port. During late September the Vrouw Maria entered into the Danish Straights and the cargo was last recorded at the Elsevier (Øresund) toll before she sank. It was reported that after some navigational errors through the stormy Archipelago Sea the ship lost its course and ran aground. Obtaining only slight damage to the hull, the vessel fell foul of another grounding shortly afterwards this time losing the rudder when a large wave freed the ship from the sea bed and the crew could not control the water coming. On October 4th 1771 the crew finally abandoned ship and made it to safely to nearby rocks after saving only a portion of cargo during the short window of opportunity they had as the water flooded in. There was some effort to stabilize the ship but the pumps were clogged with coffee beans leaked from cargo in the hold and finally, on 9th October 1771 the Vrouw Maria sank beneath the waves taking most of the cargo and revered luxuries down with ship. Onboard the Vrouw Maria when it sank were bags of coffee, sugar and fabric dyes. The most precious items in the hold were artworks purchased by Catherine the Great at auction that year in Amsterdam on their way to her residence. Other luxuries including mirrors, ivory eggs, and flower bulbs headed for Russian nobility that still lay in the sea bed today. Little was saved during the rescue and even less has been salvaged off the wreck since it was discovered. The positioning of the wreck on the sea bed had remained a mystery and regard was lost in the wreck for over 200 years. However, interests peaked in the 70’s when Dr Christian Ahlström discovered documentation of the incident in the Finnish National Archives that he then published. His findings in 1979 sparked an exciting search mission that was to last twenty more years. A wreck was discovered in 1999 by the Pro Vrouw Maria society using a side scanner under Rauno Koivusaari’s leadership, and was positively identified as the Vrouw Maria. Now twenty years later on the anniversary Suunto’s very own Dive Engineer Pasi Lammi has been invited to dive the wreck and take part in the 3D modelling project. Pasi and his dive team, the Badewanne Team are committed to working alongside the Finnish Board of Antiquities, Military Museum of Finland and collaborators from around the world in a bid to preserve the Baltic history. Pasi’s office location 2012 Virtual Simulation During 2012, at an exhibition called ‘Lost at sea, rediscovered’ there was a virtual simulation of the wreck that visitors of the Finnish National Maritime Museum could visit. This impressive footage was honoured with an award at the Europa Nostra Awards 2015 competition of the European Union. “Through a simulation constructed by Aalto University and the Finnish Heritage Agency, the general audience could examine in detail the treasure ship, which in reality is difficult to access. At the time, the Vrouw Maria simulation was a totally novel way of visualising the underwater world and making it accessible.” The virtual simulation of the Vrouw Maria wreck received a special nomination in the research and digitalisation class of the Europa Nostra Awards 2015 competition of the European Union. Image by the Finnish Heritage Agency. The Revisit - 3D model of Vrouw Maria Now with team of volunteer divers who are revisiting the wreck and taking the latest in photo 3D modelling technology underwater to create an ultra-realistic interactive map of the wreck site people will be able to appreciate the ship in all its glory from above the water. The divers use a mix of videos, photos and photogrammetry to create the final product that will illustrate how far technology has come since the 2012 simulation and give a more in depth look at the wreck. “Today was the first day and our initial mission was set up for the modelling to begin. We experimented moving the camera into different locations to get the best views of the wreck and setting up attachments to secure cameras. After this the team and I then test documented two locations so we could present the findings for the Finnish National Heritage agency. The project has just begun and the results will be released soon, and we certainly are excited to see the results.” Pasi comments. Pasi shared his dive profile from his Eon Steel paired with his Suunto App we can re live his dive with him. The completed project will go on display at the new Stockholm Treasures of the Baltic that is scheduled to open its doors in 2020. Before the final model opens at the museum you will be able to view the first version of the project on the twentieth anniversary of the discovery of Vrouw Maria, 28th June 2019, on the online 3D modelling platform, Sketchfab.com. About Pasi Lammi Pasi Lammi lives in the city of Espoo, Finland. He started diving in 2007 and had his first dives on a rebreather in 2009, after which he made the switch to JJ-CCR in 2014. His diving certifications include IANTD, NSS-CDS, PADI, NAUI and CMAS accolades and instructor level for both NAUI & CMAS training agencies where he teaches diving both in Finland and Estonia. He is an active instructor and teaches both recreational level divers and technical but his heart lies in the technical side of diving. Pasi is also a very active dive club member and joins in activities with a number of local dive clubs. When he is not training you will find him diving wrecks in Baltic Sea or mines in the Nordic countries. For Pasi diving is not only about seeking experiences of his own but also working as part of a team and sharing the experiences with others by the means of documentation of historical interests. He enjoys taking underwater images, videos and now working on 3D modelling projects has brought a whole joy to his diving. He takes great pleasure in contributing to the discoveries of new historical facts and building up the bigger picture of his cultural heritage. Filling cylinders on location in preparation to explore the Vrouw Maria on the anniversary dive, 2019.

Underwater videographer Patrick Dykstra is taking over @suuntodive Instagram (Image by Chris Michel). Who are you and where you from? My name is Patrick Dykstra and I'm from Denver, Colorado, USA, but have been based in Dubai for the past 10 years. Where do you dive? I dive anywhere that has whales and other megafauna. The more remote, the better! What inspires you in the underwater world? There is so much that we don't know about the animals that inhabit our ocean. I'm inspired by the pursuit of the unknown and driven to help others learn more about our oceans, and the threats they are facing. How would you describe your photography style? I actually am doing a lot more videography these days, but I do still love taking still images now and then. That said, I don't think I have a particular style. Is there a story you wish to tell with your images? I hope to bring the mega fauna of our oceans to people's attention. In Dominica, we know most of the sperm whales by name as they are individuals. The whales have calves that they struggle to raise, they need find enough food to eat daily and sustain life while avoiding getting entangled in fishing gear. Introducing them to people as their individual self is important and we hope to inspire people to conserve their habit and respect their home. What have you been working on recently? I filmed for the BBC's Blue Planet II ending in 2018 (for which I won a BAFTA), then for National Geographic's Hostile Planet and BBC's Wild Shetland - Scotland's Wild Frontier. Next year sees a big change as I move in front of the camera to host a multi-part series on Animal Planet coming out in 2020 that explores new discoveries in the world's oceans which is very exciting. Where can we follow your adventures? Follow me here: Website: www.pictureadventure.com Instagram: @pictureadventure1 FB: Facebook.com/PictureAdventureExpeditions FOLLOW @SUUNTODIVE INSTAGRAM TO SEE PATRICK'S WORK AND MORE!

Ryan is specialist at running in heat. © Graeme Murray / Red Bull Content PoolWhen Ryan Sandes ran across the Sahara Desert in 52°C heat, it felt like he was running with a paper bag on his head. “It doesn't feel like you can get enough air in,” he say. “Everything you breathe is super hot.” The South African ultra champion competed in the Four Deserts Race, including the Sahara, Gobi, Antarctica, and Atacama deserts, placing first in three, and second in one. He’s also run in the deserts of Madagascar and Namibia, the insane Jungle Marathon in Central America, as well as in 45°C on the epic Western States 100 Miler, where he placed first in 2017. Needless to say, Ryan has learned to handle the heat – here are his seven tips. “Heat has a huge effect; it makes you a lot more tired, and move slower,” Ryan says. “Mentally, it's also harder. The good news is the body does adapt to heat really well.” Take every opportunity to cool your core temperature. © Graeme Murray / Red Bull Content Pool Before race day Cultivate acceptance Whatever the challenge, whether struggling with altitude like he did when he and Ryno Griesel set the fastest known time on the Great Himalayan Trail, or enduring intense humidity in the jungle, acceptance is essential for mental toughness, Ryan says. “Running in the heat is not only a physical challenge, but also a mental one,” he says. “You have to accept it and realise it's going to be tougher. It's like running at high altitude; you are going to have the physiological restrictions, and you’ve got to accept that and make peace with it.” Click to read Ryan's five life lessons he learned on the Great Himalayan Trail Benefit from simulation When Ryan prepared for running across the Sahara Desert he trained in an environmental chamber at the Sports Science Institute of Cape Town. He ran on a treadmill in the small room for an hour or two, while coaches adjusted the temperature to match that in the Sahara. “It gave me a lot of confidence that I could run in those temperatures,” he says. “I think a lot of it is about not panicking, being at ease with the fact it is going to be difficult. That training helped a lot.” Not many of us have access to an environmental chamber. If you don’t, then Ryan recommends having saunas a couple of weeks before your race. “Get into a sauna or steam room daily or every second day and just sit in their or do a couple of light exercises,” he says. Another way to simulate, is to wait for the afternoon sun, then put on some extra layers of clothing and head out for a run. “Get the body sweating and being more efficient in the heat,” Ryan explains. “You pick it up quite quickly, but you also lose it quite quickly. Just focus on doing this two to three weeks out from the event.” Have a plan Before the race or training session, create a plan for how to keep yourself hydrated and as cool as possible. Think carefully about how much water you need to carry, where on the route you will be able to refill your water supply, and also when you might be able to cool yourself down. “Try to figure out how much water and electrolytes you need in your training,” Ryan says. During the race Regular water stops “At the Western States 100 Miler there are a lot of aid stations long the way,” Ryan says. “Take some extra time at aid stations to make sure you are getting in enough liquids and electrolytes. While you’re there, use ice, or cold sponges, or an ice hat if you have one.” Stay cool Ryan recommends wearing an ice hat, or ice neck and wrist wraps to help stay cool. When you pass by a stream or lake, take a dip whenever you can. Another trick is to wear light weight attire made of fabrics that hold some moisture. As you run and the air passes through the fabric, the moisture will cool. “When your core temperature gets too high it slows you down,” he says. “If you can control that it’s a big help.” Take electrolytes “Don’t drink too much water without replenishing your electrolytes,” Ryan says. “Different people sweat out different amounts. The more you get used to running in the heat and the sun, the more efficient you become in how much you sweat and your electrolyte use.” Protect yourself A hat, sun glasses, sunscreen and lip balms are all essential items to protect yourself from the sun. “If you get sunburn early on that can be the end of the long run,” Ryan says. “When you sweat a lot, you chaff a lot more so I also use Squirrel’s Nut Butter underneath my armpits, on my nipples, and around my groin.” Lead image: © Graeme Murray / Red Bull Content Pool   Click below for more running tips! Learn how sleep can make you a better runner 7 principles to help you find the flow Improve your running with high intensity hill repeats The lazy runner's guide to a marathon

Sleep and recovery are essential parts of training. Photo by Gregory Pappas on Unsplash There was little public interest in how to sleep well when Henri Tuomilehto first began working as a sleep doctor. “It was, ‘put your head on pillow and close your eyes’,” he says. “I think that attitude is changing, slowly and surely. The reason is that people aren’t doing well. I do a lot of research, and workers feel tired during most of the week. To be constantly tired is not normal.” Henri is the head of Coronaria Sleep Clinic in Finland, which has six clinics across the country. He began working as a sleep doctor 10 years ago, after transitioning from working as an ears, nose and throat doctor. He participated in a course on sleep, and realised how little he understood the topic. “Sleep is not included in medical school,” he explains. “The body of knowledge amongst doctors is very low. “There are not many people in the world who don’t feel pushed to work hard,” Henri continues. “On the other hand, our personal lives have also become more demanding, with a drive for travel, hobbies, and a strong goal orientation. It’s not only the work, it’s life itself. Whether you have a demanding job, or you’re a top athlete, it’s up to us to take care of ourselves.” Henri has been working with athletes for eight years. He says learning to sleep well offers many positive benefits, and no negative effects. “If you aren’t sleeping well, bad things start happening,” he says. “I could write a book about what bad sleep does to you. Sleep decides what kind of person you are. It affects mood and behaviour. “The tougher the times get, the better your recovery must be. When times are tough you have to respect rest and recovery. That is the only way you can stay balanced. Sleeping well is essential for this.” Respect yourself You have to accept this simple, obvious point, Henri says, otherwise the following tips are useless. The benefits will never come. “The tougher your life is, the more you need to concentrate on sleep and recovery,” he says. Begin making lifestyle choices that respect your need for rest and recovery. Henri says that might mean finding a new job. Increase the quantity of sleep Sleep at least 30 minutes to an hour more each night. “You will quickly notice the difference the next day,” Henri says. “You will feel much better. Athletes will see that they recover much faster. There is no easier way to improve your health and performance than with sleep. Keep your head on the pillow for one more hour. No need to sweat at all!” Know when to back off “Know your body and do not train if you’re not well recovered,” Henri says. “Many top athletes know and can sense how their body is doing. This is an important skill. If you’re not well recovered from training the day before, consider lightening the training or skipping it, and doing more recovery training, instead of pushing hard.” Make the right choices “Maintain a healthy lifestyle, and exercise regularly. There is no miracle cure, it comes out of what you do everyday, week after week. Find a good rhythm “Sleep is all about rhythm and pace, and alertness should be high in the morning, and low in the evening,” Henri says. “This is the right balance – try to master your alertness.” Avoid working late on computers, or doing sport in the evenings. Try to relax in the evening. Get support If you do lots of good things, and you still don’t feel good, then you might have a sleep disorder. “When people are tired, there is a reason,” Henri says. “Many people just give up. Never give up! Visit your local sleep doctor!”

If there’s one way to get athletes talking, it’s to ask them about their flow experiences. They sit up, smile, and recall incredibly vivid experiences they will cherish for the rest of the lives. In many ways, flow states are the big reward that keep us going. Kind of like the panoramic view at the top of a mountain that makes the arduous climb worthwhile. Flow states are a basic human potential. They are available to all of us, not only elite athletes, musicians and artists. With a little knowledge, dedication and practice, we can increase the likelihood of having a flow state experience. According to mental coach Markus Arvaja, flow states are thoroughly immersive experiences. In his work with top ice hockey, football and tennis players, he tries to put in place the conditions that make flow states, when performance becomes almost effortless, more likely. Markus is a certified sports psychology consultant and senior lecturer in coaching at Finland’s Haaga-Helia University of Applied Sciences. Click here to read our article explaining the science flow states! No challenge, no flow “First,” Markus says, “you need to have a feeling of being challenged, but that you have the competency and self confidence to handle it.” It’s a delicate balance. If the challenge is too great, and you feel out of your depth, lacking the skills for an activity, then it’s unlikely you will experience a flow state. There’s simply too much mental activity happening. On the other hand, if the task is too easy, and the challenge is too low, then you are likely to be bored, also making flow state unlikely. The sweet spot is somewhere in the middle. So consider what might be a reasonable challenge for you, one that you feel confident in your skills and ability to take on. Feel positive The next essential condition for flow state experiences is motivation. “It helps if you can achieve your optimal arousal,” Markus explains. “You need to feel that you are really into the activity.” There’s another balance here. One extreme is boredom, the other is being too excited, almost nervous with anticipation. In the middle is relaxed enthusiasm. One way to achieve this is to remember the reasons you love your sport, what it gives you, a few minutes before you perform. Or maybe listening to music motivates you. Automate the skill set The reason top athletes and musicians experience flow is because they have put in the countless hours necessary to master their chosen activities. Whatever your sport, you need to have automated the skills required to experience flow. The action should come naturally from the body without any need for thinking or assesment. “If you don’t trust your technique, it’s hard to achieve the flow,” Markus says. “It’s important you train so much that you are well prepared and can get let go and let it happen. The moment you start to think too much, it’s hard to be in the flow.” One thought at a time Did we mention that thinking too much might obstruct a flow state? In the mindfulness movement, teachers talk about the “monkey mind”. Like we often jump from one thought to another, a monkey jumps from branch to branch incessantly. Constant thinking is tiring and distracting. “One good thing to do is to shift your focus to the activity at hand,” Markus says. “For example, if you are a tennis player, you could totally concentrate on moving your feet. It helps to concentrate on one or two things only. If you can do that, you might start to notice the flow. Just play the game and enjoy!” Have a plan Having a plan is very helpful, Markus says. For example, if you’re going to run a trail race, the plan might include having your own guidelines for pace, fuelling and heart rate. Well before the race, you might study the course, even train on it to get familiar, so on race day you know when to push and when to take it easy. “Make a plan at home,” Markus says. “That’s what we do in team sports. The less you think on the day, the better you perform.” Practice mindfulness “Mindfulness certainly helps,” Markus says. “If your mind is free of worry, and unnecessary thoughts, you can stay in the present moment. It’s good to learn to quiet the mind, to turn off the inner critic. Learn to simplify and focus on one thing.” Play! Yes, it’s important to have goals, to have a plan, to automate skills, and to be motivated. But if we get too serious, we risk getting too severe with ourselves and then the sport we once loved can feel like a strain. “Just play!” Markus always tells his clients. “It helps when you are positive and having fun. You can’t force the flow!”    

Race organizer Ulrich Grill explains the 2019 route at a press conference. © zooom.at / Red Bull Content Pool When the race organizers of Red Bull X-Alps announced the 1138 km route for the ninth edition of the race, many athletes felt it is the most challenging yet. Race veteran Paul Guschlbauer, for example, said crossing the Alps from Germany to Italy, while facing strong winds, will demand every bit of his skill and strength. “We still have so much snow in the Alps and there’s only four weeks to go,” Paul says. “It was snowing down in the city a couple of days ago, and we have to go up to 2500 m, crossing it by foot if we can’t fly. When there is so much snow in the high mountains the thermal uplifts we need to fly don’t develop. It could be tricky up there!” Click here to read about Paul and his quest to catch the Eagle! There are only 1138 Suunto 9 Baro Red Bull X-Alps Limited Edition pieces. One for every kilometer of the race!    The Red Bull X-Alps is an adventure race unlike any other. In the 2019 edition of the race, starting June 16, 32 athletes from 20 nations around the world will attempt to hike and fly across the length and breadth of the Alps, checking in at 13 turnpoints along the way. If the weather doesn’t play ball, they must hike insane daily distances with massive vertical gain.   With nearly double the number of turnpoints than in previous editions, and five zigzag crossings of the Alps, the athletes are going to be pushed to their ultimate potential. And fans are in for a treat. For adventure sports fans, this race is almost addictive to follow. The live tracking system allows fans to follow their favourite athletes in real time. The race crosses through five alpine nations – Austria, Germany, Italy, Switzerland and France – and whole villages come out and cheer the athletes as soon as they see via live tracking they are passing through. To give you a sense of the sheer audacity and scale of this race, here’s a preview of the route! Salzburg to Gaisberg Distance covered: 5 km It’s race tradition to start in Mozartplatz in Salzburg, Austria, surrounded by the classical and natural beauty of this historic alpine city. The first turnpoint is only five kilometers away, but don’t let that fool you. Athletes must race up Gaisberg (1288 m) carrying their paragliding packs. It’s important athletes pace themselves well here, and catch a good thermal to carry them onwards. Every race, fans assemble at the top of Gaisberg and wait for the athletes to cheer them on. Gaisberg to Wagrain-Kleinarl Distance covered: 59 km It might not seem like a long way, but remember the numbers alone don’t show the skill and precision this race demands. In this section, the athletes must navigate through a small flight path across a mountain range, while avoiding the Salzburg airport restricted airzone. At most turnpoints, athletes must sign their names on a signboard. The second turnpoint signboard is located right in town. Wagrain-Kleinarl to Aschau Distance covered: 148 km One a clear day some of the best competitors might reach this third turnpoint in Aschau (615 m), Germany on the first day. Most will reach it on the second, after crossing the Hochkonig mountain group. Consider this leg the quiet before the storm; next they must make their first crossing of the Alps, from Germany south to Italy. Aschau to Kronplatz Distance covered: 268 km Snow covered peaks, glaciers, the Italian Dolomites, fierce winds all put the pressure on in this leg. The fourth turnpoint is located at the top of Kronplatz, a 2275 m mountain, making careful flying incredibly important. Misjudge, and the athletes might land in a valley, and have to slog up to the top. Land in the wrong place, and athletes have to hike to a launch spot. © Felix Woelk / Red Bull Content Pool Kronplatz to Lermoos-Tiroler Zugspitz Arena Distance covered: 381 km After one epic crossing of the Alps, athletes must turn back, and cross north again. Strong northern winds are common, making for challenging flying. Adding to the challenge is the restricted airspace zone around Innsbruck, Austria, requiring a diversion north into Germany. The fifth turnpoint is reachable only after circumnavigating Zugspitze (2962 m), Germany’s highest peak! Lermoos-Tiroler Zugspitz Arena to Davos Distance covered: 483 km The meeting place of the world’s tremendously wealthy, Davos, Switzerland, gets tremendously exciting as the athletes fly through, landing by the lake to sign the sixth turnpoint signboard. From this point on, the weather begins to play an even bigger role. Red Bull X-Alps demands precision piloting. © Felix Woelk / Red Bull Content Pool Davos to Titlis Distance covered: 592 km Bad weather is every athlete’s worst nightmare in this leg. Unflyable, and they have to hike to the top of Titlis mountain (3238 km) to sign the board at the seventh turnpoint. Restrictions put in place by the race organizers make accessing the top even more challenging. There is only one village that athletes are permitted to climb to the summit by foot from. And that village is way off course from the most efficient flight path. Titlis to Eiger Distance covered: 630 km Famous for its intimidating north faces, Eiger (3970 m) is an icon of European alpinism. The good news for the athletes is there is no turnpoint to sign in at on the summit! Instead, they must prove they passed within a 1500 m radius of the virtual cylinder. Eiger to Mont Blanc Distance covered: 751 km In this leg, athletes must travel north from Switzerland into France, past Europe’s highest peak, Mont Blanc (4810 m). Like the previous leg, there is no signboard at the summit. Instead, they must traverse the northern side, keeping the mountain at their left. Mont Blanc to St. Hilaire Distance covered: 847 km One of the paragliding meccas of Europe, St. Hilaire in France offers easy take off conditions. The athletes can sail in quickly and sign the board at turnpoint 10, before launching again and setting off to cross the Alps again! Paul Guschlbauer power hikes to his next take off spot during Red Bull X-Alps 2017. © Sebastian Marko / Red Bull Content Pool St. Hilaire to Monte Viso Distance covered: 965 km Crossing from the north to the south-east, athletes head to Italy’s Monte Viso (3841 m), where they must again prove by GPS tracking that they passed through a 2250 m virtual cylinder. While not as famous as previous peaks, race organizers say turnpoint 11 might be the toughest because of the mountains and valleys athletes must navigate through to get there. Monte Viso to Cheval Blanc Distance covered: 1045 km This is a new, unexplored area to Red Bull X-Alps. By this point, the remaining athletes that haven’t dropped out will be exhausted. Cheval Blanc, a 2323 m peak in the French Alps, will be one of their last obstacles to navigate past. This time, they are required to pass on the west, either by foot or wing. Cheval Blanc to Peille Distance covered: 1136 km Here, at last, the clock stops. The ceremonial end is 2 km below on a float on the shore of Monaco. The Peille turnpoint (13) is located at a mere 709 m, a pimp squeak compared to the massive peaks the athletes have already endured. However, it’s small size is deceiving; because of the many hills preceding it, it’s all too easy to pick a bad thermal and wind up landing, and being forced to continue on by foot, losing precious time. Peille to Monaco Distance covered: 1138 km The landing float in the glistening Mediterranean Sea will be sight for the tired eyes of the courageous athletes that made it through the gauntlet. It’s time to pop the champagne! Red Bull X-Alps 2019 begins on June 16. Stay tuned for more of the action! Lead image: © Felix Woelk / Red Bull Content Pool