by Mollie Millington | May 8, 2018 | Kilimanjaro, outdoors, product review
Packing for Kilimanjaro was a process that took months. I did tons of research, checking packing lists by various trekking company’s suggestions, reading books, and talking to other people who have experienced Kilimanjaro. Of course, there was about one million things I needed to back into a 90L duffle bag so I thought I would let you know the things that I found useful to have. The girls on my trip also had a few tips on what they found useful.
If you think you will only use an item for this trip, your tour operator should be able to arrange hiring (renting) certain things. Be sure to ask the price before you get the item and keep in mind that what you hire may not be to your Western standard. It will probably be something that a toursit left or sold after their trip.
Essentials to pack
I used Osprey Eja 38*, a lightweight rucksack designed for a woman’s body. It was a little big for day-to-day climbing but perfect as a carry on as I needed to have all my essentials in case my bags got lost on the plane (two of the six in my group had luggage problems). The essential features were water pouch compatible, pockets on lid flap for storing things, hip and chest straps, and it only weight 1.13kg. It also had straps on outside to hold my walking sticks while climbing Baronco Wall. I also got an Osprey rain cover* kept my stuff dry. The only pockets were in the lid, which meant that I needed Osprey Ultralight Packing Cubes* to keep organised. I had one for my electronics, one for snacks, and another for toiletries. I t would have been helpful if each cube was a different color to make it easier to pull out of the Eja in a hurry. As an alternative, I tied a piece of colored ribbon on the zipper, which helped a bit.
My Camelpack pouch was essential. Having the tube and mouthpiece made it so much easier to drink on the go. I would say the thermal control kit is important too (although my tube froze on summit night anyways), along with a cap that keeps dirt out of the bite valve.
Hiking boots were a big concern for me. With Achilles tendinitis, I am very picky about what I wear on my feet. Salomon Quest 4D 3 GTX hiking boots* were something I knew I would need to keep my feet warm and dry. With heel lifts and loose laces, I was able to manage minimal Achilles pain. I only wore the Quest boots on summit day. The rest of the time, I wore my Salomon Womens Escambia GTX trail shoes which are a few seasons old. At times they were a little slippery but they kept my feet dry. Before I left, I treated them with Nikwax waterproofing to ensure my feet would stay dry.
Water purifying tablets were something I didn’t bring, but luckily someone else did. Although Eco-Climbing Africa’s team boil the water, my stomach was still funny. I have a pretty sensitive stomach no matter where in the world I am and some people experience problems at altitude too. Purifying tablets are light and inexpensive, so I say have them on hand just in case you or someone else needs them.
Gaitors and hiking poles were the two things that were on every list. The ones I used were Decathlon’s Forclaz 50*. I worn them every day and never got snow or rocks in my low top shoes. You can wear with shorts or long pants. And they were really helpful at keeping my long pants clean for inside tent too.
 |
| Wearing my gaitors to keep the snow out of my shoes. I am also trying not to fall too. The snow was very slippery. |
As I just mentioned, adjustable hiking poles were the other key item to pack. A friend lent me their old Leki poles, similar to the Sherpa XL V. The adjustable heights are key as many days there is a gradient to manage, both up and down. By adjusting the height of the sticks, it makes ascending and descending much easier. Our guides were really good at setting the poles to the correct height.
Head torch is probably number three on my list. When we got back to camp, my head torch went straight into my pocket. Climbing in March meant early nights. After dinner, it would be pitch black.out and therefore hard to get back to our tents. The camp sites are uneven, full of rocks, and have tent poles and ropes everywhere. It would be a shame to get injured walking from one tent to another rather than make it to the top. Unilite sent me a Sport H1 head torch* to try. It offers 175 lumens, with 70m beam distance, red light, and various flashing patterns. We put fresh batteries in all of our head toches just before we started climbing to the summit and it lasted the rest of the trip.
I went to Kilimanjaro in March, which is close to the start of rainy season. My 25 liter dry bag was a bit of an overkill but a 5-10 liter bag for electronics and socks is a good idea. My duffel bag was a 90 liter dry bag too but the porters put it in another bag when they carried it. Their exterior bag was a bit worn through but this may depend on the company you travel with. Wet clean clothes and damp sleeping bags would really damper the trip, so try to find something that can resist some rain.
Hand sanitizer is a no brainer. There isn’t any water to wash your hands 95% of the time. Be prepared.
In addition to your Camelback, bring a water bottle that doesn’t leak to act as a hot water bottle. I mistakenly brought my Hydroflask, which is so well insulated that it didn’t keep me or my sleeping bag warm overnight. My tentmate was a godsend and lent me a plastic bottle to use at night. I owe her big time.
Every day, no matter how cloudy it was outside my tent, I put on sunscreen as we were very close to the equator. Don’t forget to apply it to your ears (I burned mine).
Pack several pairs of gloves in several different thicknesses. They will get wet so it is good to have a few alternatives. Although porters may not have gloves, I would suggest keeping your’s until the end of the trip. At the end of the trip, you can give any unwanted kit to the Kilimanjaro Porter’s Assistance Project. I picked up a few inexpensive pairs of gloves at Decathlon in the snow sports section that were great.
No matter what time of year, I would say a raincoat is an absolute must. Climbing to the top of Kili takes you through several exosystems. The weather on the mountain changes rapidly and you would hate to be caught out in a storm. I found a raincoat more helpful than the poncho got off Amazon because my poncho was long and I kept tripping on it while I was climbing. Look for a jacket with pit zips to help regulate your body temperature. I have needed a new raincoat for a while, so bought a Forclaz 400 from Decathlon. I bought a size bigger to allow for layering on the mountain.
Wet wipes are handy for a quick “shower” in the tent. Just be sure to get biodegradable ones and remember to pack some spare bags for your rubbish. Everything you carry into the parks, you have to carry out.. I didn’t use wipes much (other than armpits every morning) but my camp mates said they are a must.
Quick dry towel is really handy washing your face and hands at camp. You don’t have much time to leave it out to dry so a small size is the way to go. I packed my Life Adventure towel, which is also treated with Polygiene to reduce the smell between washes.
Your phone won’t be able to charge as there isn’t any electricity on the mountain, nor can it capture the beauty of the surrounding landscape. I brought my G-Eye900* active camera from Decathlon and meant to pack a small point and shoot but forgot it in the rush to get to the airport. You will need to consider the size and weight of the camera you pack. If you have a choice, invest in a camera that is drop proof and water proof. Or if you borrow one, learn how to use it before the trip.
I wore a scarf around my neck the while trip to help wipe sweat and snot away. Alice, from Alice’s Adventures on Earth, made us all of us some really cool ones with the trip logo on them. I also slept in my lighter Buff polar balaclava because I was so cold. My friend, Victoria, borrowed one of my balaclavas on summit day to stay warm. I started off with the Cross Tech buff but quickly took it off because I got warm.
This wasn’t on my essentials list, but everyone else in my group said handwarmers! I packed small ones that you can use while skiing while the girls brought body warmers. Mine didn’t keep me very warm but the others stuck them to their shirts during the day.
Optional
It rained so much that I couldn’t wear my Nabaiji pool clogs* at camp for fear of my feet getting wet. In addition, because I didn’t wear proper hiking boots on a daily basis, my feet weren’t too sore, tired, or heavy. The others in my group had camp shoes they wore in the evenings so you might want to pack a pair.
As long as your head is covered to protect you from the sun, you should be ok a proper hat. I didn’t wear my baseball hat too often while others wore a scarf, visor or brimmed hat.
My memory for details isn’t the best so I wanted to make sure I wrote down what we did each day, aside from walk, in a journal before going to bed. Proof is in the pudding as I went to bed rather than journal the night before summit day and I couldn’t remember anything about what we did. Carrying a small pad of weatherproof paper might be a good way to remember the crazy phrases you come up with on the trail.
My tentmate brought a small spiky ball. When she showed it to me, I wish I has thought of that. It is such a good idea to foam roll sore or achy muscles. We didn’t have much room to use it though as the tent was the only dry place we had to lay down.
If you have a camera or will be listening to music along the way, definitely bring one a solar charger. There are not any plugs on the mountain. Get one with a power bank if you can in chase it is cloudy for a few days.
 |
| Massai women with the solar charger I donated to them. |
This will probably be controversial, but a pillow is something I would say is optional. My tentmate had an inflatable one while I brought a £1 travel neck pillow which wasn’t the best for actual sleeping. Sleep is key so if you are a light sleeper, think about what you will sleep on. Another option would be a pillowcase filled with clothes.
I spent £20 at my local Poundshop for various toiletries and supplies pictured below. Most were things my tour company recomended that I never would have though off (baby powder which I never used, dry shampoo (never used), throat losanges (never used), antiseptic creme (never used), ultra lite pads (as an option for not changing underwear on a daily basis), and ear plugs (never used)).
Skip
We made a quick stop at a convenience store before we started the drive to the gate. I was in the back corner of the van so didn’t go in. In the lead up to the climb, I had been mentally preparing myself not to have any Diet Coke for seven days. But when the other came back with Red Bull, I changed my mind. The lead guide was pretty upset when he found out we had Red Bull as caffiene can increase your heartrate which you don’t want to happen at altitude. We didn’t drink it on summit day but we did have it on the way down the mountain. I felt bad making the porters carry it the entire way and not drink it so we split it amongst the ladies.
If you have something to add to this list for buying, borrowing or leaving at home, please leave a comment below. Knowledge is power.
Before you go
I am fundraising for a Moshi local primary school and a Maasai tribe. Scroll to the bottom of my Kili summary post for more info on how to donate.
Items marked with a * were gifted to me to review. All opinions are honest and my own. Thanks to Osprey, Buff, Salomon, Decathlon, Ellis Brigham Mountain Sports, and Unilite for their generous support of my crazy adventure.
by thinkmarsh | May 8, 2018 | Kilimanjaro, outdoors, product review
Packing for Kilimanjaro was a process that took months. I did tons of research, checking packing lists by various trekking company’s suggestions, reading books, and talking to other people who have experienced Kilimanjaro. Of course, there was about one million things I needed to back into a 90L duffle bag so I thought I would let you know the things that I found useful to have. The girls on my trip also had a few tips on what they found useful.
If you think you will only use an item for this trip, your tour operator should be able to arrange hiring (renting) certain things. Be sure to ask the price before you get the item and keep in mind that what you hire may not be to your Western standard. It will probably be something that a toursit left or sold after their trip.
Essentials to pack
I used Osprey Eja 38*, a lightweight rucksack designed for a woman’s body. It was a little big for day-to-day climbing but perfect as a carry on as I needed to have all my essentials in case my bags got lost on the plane (two of the six in my group had luggage problems). The essential features were water pouch compatible, pockets on lid flap for storing things, hip and chest straps, and it only weight 1.13kg. It also had straps on outside to hold my walking sticks while climbing Baronco Wall. I also got an Osprey rain cover* kept my stuff dry. The only pockets were in the lid, which meant that I needed Osprey Ultralight Packing Cubes* to keep organised. I had one for my electronics, one for snacks, and another for toiletries. I t would have been helpful if each cube was a different color to make it easier to pull out of the Eja in a hurry. As an alternative, I tied a piece of colored ribbon on the zipper, which helped a bit.
My Camelpack pouch was essential. Having the tube and mouthpiece made it so much easier to drink on the go. I would say the thermal control kit is important too (although my tube froze on summit night anyways), along with a cap that keeps dirt out of the bite valve.
Hiking boots were a big concern for me. With Achilles tendinitis, I am very picky about what I wear on my feet. Salomon Quest 4D 3 GTX hiking boots* were something I knew I would need to keep my feet warm and dry. With heel lifts and loose laces, I was able to manage minimal Achilles pain. I only wore the Quest boots on summit day. The rest of the time, I wore my Salomon Womens Escambia GTX trail shoes which are a few seasons old. At times they were a little slippery but they kept my feet dry. Before I left, I treated them with Nikwax waterproofing to ensure my feet would stay dry.
Water purifying tablets were something I didn’t bring, but luckily someone else did. Although Eco-Climbing Africa’s team boil the water, my stomach was still funny. I have a pretty sensitive stomach no matter where in the world I am and some people experience problems at altitude too. Purifying tablets are light and inexpensive, so I say have them on hand just in case you or someone else needs them.
Gaitors and hiking poles were the two things that were on every list. The ones I used were Decathlon’s Forclaz 50*. I worn them every day and never got snow or rocks in my low top shoes. You can wear with shorts or long pants. And they were really helpful at keeping my long pants clean for inside tent too.
|
| Wearing my gaitors to keep the snow out of my shoes. I am also trying not to fall too. The snow was very slippery. |
As I just mentioned, adjustable hiking poles were the other key item to pack. A friend lent me their old Leki poles, similar to the Sherpa XL V. The adjustable heights are key as many days there is a gradient to manage, both up and down. By adjusting the height of the sticks, it makes ascending and descending much easier. Our guides were really good at setting the poles to the correct height.
Head torch is probably number three on my list. When we got back to camp, my head torch went straight into my pocket. Climbing in March meant early nights. After dinner, it would be pitch black.out and therefore hard to get back to our tents. The camp sites are uneven, full of rocks, and have tent poles and ropes everywhere. It would be a shame to get injured walking from one tent to another rather than make it to the top. Unilite sent me a Sport H1 head torch* to try. It offers 175 lumens, with 70m beam distance, red light, and various flashing patterns. We put fresh batteries in all of our head toches just before we started climbing to the summit and it lasted the rest of the trip.
I went to Kilimanjaro in March, which is close to the start of rainy season. My 25 liter dry bag was a bit of an overkill but a 5-10 liter bag for electronics and socks is a good idea. My duffel bag was a 90 liter dry bag too but the porters put it in another bag when they carried it. Their exterior bag was a bit worn through but this may depend on the company you travel with. Wet clean clothes and damp sleeping bags would really damper the trip, so try to find something that can resist some rain.
Hand sanitizer is a no brainer. There isn’t any water to wash your hands 95% of the time. Be prepared.
In addition to your Camelback, bring a water bottle that doesn’t leak to act as a hot water bottle. I mistakenly brought my Hydroflask, which is so well insulated that it didn’t keep me or my sleeping bag warm overnight. My tentmate was a godsend and lent me a plastic bottle to use at night. I owe her big time.
Every day, no matter how cloudy it was outside my tent, I put on sunscreen as we were very close to the equator. Don’t forget to apply it to your ears (I burned mine).
Pack several pairs of gloves in several different thicknesses. They will get wet so it is good to have a few alternatives. Although porters may not have gloves, I would suggest keeping your’s until the end of the trip. At the end of the trip, you can give any unwanted kit to the Kilimanjaro Porter’s Assistance Project. I picked up a few inexpensive pairs of gloves at Decathlon in the snow sports section that were great.
No matter what time of year, I would say a raincoat is an absolute must. Climbing to the top of Kili takes you through several exosystems. The weather on the mountain changes rapidly and you would hate to be caught out in a storm. I found a raincoat more helpful than the poncho got off Amazon because my poncho was long and I kept tripping on it while I was climbing. Look for a jacket with pit zips to help regulate your body temperature. I have needed a new raincoat for a while, so bought a Forclaz 400 from Decathlon. I bought a size bigger to allow for layering on the mountain.
Wet wipes are handy for a quick “shower” in the tent. Just be sure to get biodegradable ones and remember to pack some spare bags for your rubbish. Everything you carry into the parks, you have to carry out.. I didn’t use wipes much (other than armpits every morning) but my camp mates said they are a must.
Quick dry towel is really handy washing your face and hands at camp. You don’t have much time to leave it out to dry so a small size is the way to go. I packed my Life Adventure towel, which is also treated with Polygiene to reduce the smell between washes.
Your phone won’t be able to charge as there isn’t any electricity on the mountain, nor can it capture the beauty of the surrounding landscape. I brought my G-Eye900* active camera from Decathlon and meant to pack a small point and shoot but forgot it in the rush to get to the airport. You will need to consider the size and weight of the camera you pack. If you have a choice, invest in a camera that is drop proof and water proof. Or if you borrow one, learn how to use it before the trip.
I wore a scarf around my neck the while trip to help wipe sweat and snot away. Alice, from Alice’s Adventures on Earth, made us all of us some really cool ones with the trip logo on them. I also slept in my lighter Buff polar balaclava because I was so cold. My friend, Victoria, borrowed one of my balaclavas on summit day to stay warm. I started off with the Cross Tech buff but quickly took it off because I got warm.
This wasn’t on my essentials list, but everyone else in my group said handwarmers! I packed small ones that you can use while skiing while the girls brought body warmers. Mine didn’t keep me very warm but the others stuck them to their shirts during the day.
Optional
It rained so much that I couldn’t wear my Nabaiji pool clogs* at camp for fear of my feet getting wet. In addition, because I didn’t wear proper hiking boots on a daily basis, my feet weren’t too sore, tired, or heavy. The others in my group had camp shoes they wore in the evenings so you might want to pack a pair.
As long as your head is covered to protect you from the sun, you should be ok a proper hat. I didn’t wear my baseball hat too often while others wore a scarf, visor or brimmed hat.
My memory for details isn’t the best so I wanted to make sure I wrote down what we did each day, aside from walk, in a journal before going to bed. Proof is in the pudding as I went to bed rather than journal the night before summit day and I couldn’t remember anything about what we did. Carrying a small pad of weatherproof paper might be a good way to remember the crazy phrases you come up with on the trail.
My tentmate brought a small spiky ball. When she showed it to me, I wish I has thought of that. It is such a good idea to foam roll sore or achy muscles. We didn’t have much room to use it though as the tent was the only dry place we had to lay down.
If you have a camera or will be listening to music along the way, definitely bring one a solar charger. There are not any plugs on the mountain. Get one with a power bank if you can in chase it is cloudy for a few days.
|
| Massai women with the solar charger I donated to them. |
This will probably be controversial, but a pillow is something I would say is optional. My tentmate had an inflatable one while I brought a £1 travel neck pillow which wasn’t the best for actual sleeping. Sleep is key so if you are a light sleeper, think about what you will sleep on. Another option would be a pillowcase filled with clothes.
I spent £20 at my local Poundshop for various toiletries and supplies pictured below. Most were things my tour company recomended that I never would have though off (baby powder which I never used, dry shampoo (never used), throat losanges (never used), antiseptic creme (never used), ultra lite pads (as an option for not changing underwear on a daily basis), and ear plugs (never used)).
Skip
We made a quick stop at a convenience store before we started the drive to the gate. I was in the back corner of the van so didn’t go in. In the lead up to the climb, I had been mentally preparing myself not to have any Diet Coke for seven days. But when the other came back with Red Bull, I changed my mind. The lead guide was pretty upset when he found out we had Red Bull as caffiene can increase your heartrate which you don’t want to happen at altitude. We didn’t drink it on summit day but we did have it on the way down the mountain. I felt bad making the porters carry it the entire way and not drink it so we split it amongst the ladies.
If you have something to add to this list for buying, borrowing or leaving at home, please leave a comment below. Knowledge is power.
Before you go
I am fundraising for a Moshi local primary school and a Maasai tribe. Scroll to the bottom of my Kili summary post for more info on how to donate.
Items marked with a * were gifted to me to review. All opinions are honest and my own. Thanks to Osprey, Buff, Salomon, Decathlon, Ellis Brigham Mountain Sports, and Unilite for their generous support of my crazy adventure.
by thinkmarsh | May 2, 2018 | product review, running, technology
A few weeks ago, dorsaVi got in touch and offered me a chance to have my running form analysed. Having had a gait analysis done before, I was keen to see what this process would offer me in terms of information (and of course, if I am any better at running now after having started corrective exercise training).
The only place in London to offer this service is the Bowskill Clinic near Baker Street/Oxford Street tube station. The team there welcomed me warmly, even though I was a sweaty mess and 10 minutes late (I seriously need a proper compass). I met Rachel and Jon, who kindly brought me up to one of the posh exam rooms and explained the technology to me. In simplest terms, the ViMove2 are two little sensors that are taped to your tibia on each leg.
 |
| Rachel taking measurements to ensure the sensors were positioned properly. |
This wearable technology monitors your motion and muscle activity in real time. Originally, the clinic used dorsaVi sensors for patients with back injuries. Clients would be sent home with the sensors attached for 24 hours and then return for the data upload and report. The ViMove2, however, is for analyzing knee movements. These can also be worn home for a long period of time but with a short assessment you can still obtain a lot of information.
After my online profile was created and the sensors attached, the testing phase of my appointment lasted about 15 minutes. First, I had to perform squats. Each movement I did three or four times to provide an average score. Next, I had to squat on just my left leg, then just the right. Finally, I had to hop on each foot. We then headed outside for a three minute jog in a nearby park. It was really sunny and warm on the day of my appointment so I got a bit sweaty.
 |
| I am taking this test very seriously. |
I am happy to say the sensors stayed in place with the adhesive tape used. I could barely notice they were there so I don’t think my running form was comprised at all. By running for at least three minutes, the data collected can look at my running rhythm and stride patterns over time.
 |
| Just before my run. I had shorts on, I swear! |
After all the info is downloaded to the software, a large report is generated. By taking measurements of the angle off of the centre (your neutral position), it can let you know how symmetrical your legs are, if your legs rotate in or out when you move (which could lead to pain or injury). The tibial inclination (TI) is the maximum angle that the tibia tilt forward while your foot is on the ground. A TI of less than 20 can indicate poor ankle movement and/or reduced leg strength. I am not yet at 20, but pretty close. My right Achilles was bothering me this day, to the point that even Jon noticed the difference in my left and right leg jumps just by observing how high I jumped.
 |
| Valgus and varus details for each test |
Overall, my angles (varus and valgus) are a bit more extreme that the average person. Anything grater than +10 or -10 indicates a higher risk of injury. I am symmetrical however, so both legs move in similar patterns.
 |
| Information is also shown in 2D. This is for two repetitions of a squat. |
The data collected during the run also tells you your ground contact time, initial peak acceleration, and ground force reaction. Using this info, along with other baseline tests, sports therapists and trainers can develop a training program to correct any issues. At a later date, you can then re-test and see if there have been improvements. Here is some of my data:
- Ground contact time was high, indicating low cadence and possible fatigue.
- Initial peak acceleration was average.
- Ground force reaction was very low, which may indicate run efficiency.
- My cadence was 173/min at a 12 km/hour pace.
 |
| Data from my three minute run |
As a biologist-by-training, I much prefer data-driven evidence. It makes more sense to me and can be confidently monitored over time. Even having something as simple as photographs or videos of your form can be a powerful tool. I look forward to seeing how wearable technology makes it easier for athletes, either professionals or amateurs, to improve their performance. The ViMove2 was a very simple physical performance-based test, non-invasive, and provided a lot of information. If you are looking to improve your run form, see how your body moves in different kit (such as shoes), or want to learn more about how your body moves, I highly recommend finding a local provider who offers ViMove2 sessions.
Thanks to the Bowskill Clinic and dorsiVi for the complimentary experience in trying out this movement monitoring system. All opinions are honest and my own. The crappy running form too.
by Mollie Millington | May 2, 2018 | product review, running, technology
A few weeks ago, dorsaVi got in touch and offered me a chance to have my running form analysed. Having had a gait analysis done before, I was keen to see what this process would offer me in terms of information (and of course, if I am any better at running now after having started corrective exercise training).
The only place in London to offer this service is the Bowskill Clinic near Baker Street/Oxford Street tube station. The team there welcomed me warmly, even though I was a sweaty mess and 10 minutes late (I seriously need a proper compass). I met Rachel and Jon, who kindly brought me up to one of the posh exam rooms and explained the technology to me. In simplest terms, the ViMove2 are two little sensors that are taped to your tibia on each leg.
|
| Rachel taking measurements to ensure the sensors were positioned properly. |
This wearable technology monitors your motion and muscle activity in real time. Originally, the clinic used dorsaVi sensors for patients with back injuries. Clients would be sent home with the sensors attached for 24 hours and then return for the data upload and report. The ViMove2, however, is for analyzing knee movements. These can also be worn home for a long period of time but with a short assessment you can still obtain a lot of information.
After my online profile was created and the sensors attached, the testing phase of my appointment lasted about 15 minutes. First, I had to perform squats. Each movement I did three or four times to provide an average score. Next, I had to squat on just my left leg, then just the right. Finally, I had to hop on each foot. We then headed outside for a three minute jog in a nearby park. It was really sunny and warm on the day of my appointment so I got a bit sweaty.
|
| I am taking this test very seriously. |
I am happy to say the sensors stayed in place with the adhesive tape used. I could barely notice they were there so I don’t think my running form was comprised at all. By running for at least three minutes, the data collected can look at my running rhythm and stride patterns over time.
|
| Just before my run. I had shorts on, I swear! |
After all the info is downloaded to the software, a large report is generated. By taking measurements of the angle off of the centre (your neutral position), it can let you know how symmetrical your legs are, if your legs rotate in or out when you move (which could lead to pain or injury). The tibial inclination (TI) is the maximum angle that the tibia tilt forward while your foot is on the ground. A TI of less than 20 can indicate poor ankle movement and/or reduced leg strength. I am not yet at 20, but pretty close. My right Achilles was bothering me this day, to the point that even Jon noticed the difference in my left and right leg jumps just by observing how high I jumped.
|
| Valgus and varus details for each test |
Overall, my angles (varus and valgus) are a bit more extreme that the average person. Anything grater than +10 or -10 indicates a higher risk of injury. I am symmetrical however, so both legs move in similar patterns.
|
| Information is also shown in 2D. This is for two repetitions of a squat. |
The data collected during the run also tells you your ground contact time, initial peak acceleration, and ground force reaction. Using this info, along with other baseline tests, sports therapists and trainers can develop a training program to correct any issues. At a later date, you can then re-test and see if there have been improvements. Here is some of my data:
- Ground contact time was high, indicating low cadence and possible fatigue.
- Initial peak acceleration was average.
- Ground force reaction was very low, which may indicate run efficiency.
- My cadence was 173/min at a 12 km/hour pace.
|
| Data from my three minute run |
As a biologist-by-training, I much prefer data-driven evidence. It makes more sense to me and can be confidently monitored over time. Even having something as simple as photographs or videos of your form can be a powerful tool. I look forward to seeing how wearable technology makes it easier for athletes, either professionals or amateurs, to improve their performance. The ViMove2 was a very simple physical performance-based test, non-invasive, and provided a lot of information. If you are looking to improve your run form, see how your body moves in different kit (such as shoes), or want to learn more about how your body moves, I highly recommend finding a local provider who offers ViMove2 sessions.
Thanks to the Bowskill Clinic and dorsiVi for the complimentary experience in trying out this movement monitoring system. All opinions are honest and my own. The crappy running form too.
by Mollie Millington | Feb 26, 2018 | exercise, Kilimanjaro, product review
One of the biggest concerns I have had is how to get my body ready for climbing Kilimanjaro. I can buy every item on the shopping list but the actual hiking is up to me. People usually assume that because I run marathons and am a personal trainer, I am pretty fit. Fit is one of those things that is hard to define. Can I run a 5K or 10K? Yes. Can I do a burpee? Kinda. Can I do a pull up? No.
My current exercise regime is teaching a 45 min indoor cycling class on Monday nights and doing a solo track session on Tuesdays. I try to go to Parkrun on Saturday mornings too. I also have been working on my running technique via corrective exercise at Function360. At least four times a week, I go on 20-30 minute dog walks in the park too. I always have good intentions of doing yoga at home, lifting weights, doing my homework from Function360 but it is hard to fit everything in around work and life (as I am sure you can relate to).
Luckily for me, there is a place in London that specializes in altitude training. The Altitude Centre, located near Bank station, offers a hypoxic training environment where the percent oxygen is 15%. At sea level, air contains 20.9% oxygen (You can read more about oxygen at high elevation here). As the amount of oxygen decreases, the heart will have to work a little harder. Breathing will feel tougher too. Time will tell how I feel when I am also carrying a rucksack and 3 liters of water.
The Altitude Centre offers an initial mountaineering consultation to help ascertain how susceptible to altitude sickness. Over 60 minutes, you review your current blood pressure, heart rate, fitness levels and try breathing the air simulated at 5000m. After my review, I learned I am average at my potential risk of altitude sickness. One red flag is that I had a poor result in the hypoxia test for both the time to recover (Tr) and time to descend (Td). Both of these measurements suggest that I would benefit from hypoxic training. My breathe hold indicated that I have a good tolerance for carbon dioxide. My Forced Vital Capacity (FVC) was mildly restricted but I have always had this result with testing for work too.
 |
| Enjoying the POD before going to work |
Based on my results, it was recommended that I attend three POD sessions a week and one fitness session. POD sessions are passive training, where you sit and breathe with an oxygen mask on for five minutes at a time at a setting the trainer selects based on previous data collected about you. During the five minutes with the mask off, the air is at 15% oxygen. You wear a monitor on your finger to record your heart rate and SpO2 (blood oxygen level), which is also graphed and recorded into your profile. I like these sessions as I don’t have to shower afterwards and can do work during the session (yeah for multi-tasking!). Another option is for passive training while you sleep but renting a chamber that goes around your bed.
 |
| Selfie on the bike. It was hard to take because I was breathing so hard. |
The fitness classes are high intensity intervals and can be done on a bicycle, rowing machine, circuits or treadmill. You can also book in solo sessions where you create your own session plan. During the session, you wear a heart rate monitor which helps measure your effort through the session and can provide an estimated SpO2. Here is the graph from one of my HIIT cycle sessions. We did variable sprints/recoveries over 30 minutes. I recommend warming up before your session starts and then cooling down and stretching in the exercise room across the hall.
The team at Altitude Centre have all climbed Kilimanjaro and have answered all of my crazy questions about peeing outside, how many snacks to bring, what the temperature was like, and how much to tip porters. They also let me know during all my POD sessions how my training was going and send me reports with my heart rate and SpO2.
I am allergic to Diamox, the medication that most people take to to help prevent altitude sickness, so am really counting on this training to help me. My GP from Walk-In Clinic recommended daily ibuprofen as an alternative from research she did in peer-reviewed literature. The Altitude Centre developed Alti-Vit, as a supplement to help people tolerate the altitude. Ingredients include Siberian Ginseng, Vitamin C, Reishi Mushroom Extract and Ginkgo Biloba. A small-scale study published in 2013 concluded that Alti-Vit improved exercise performance and helped reduce the occurrence altitude sickness in the hypoxic chamber where the experiment took place.
 |
| Sign for the summit. Let’s go girls! |
Even if you are not training to climb a mountain like I am, training at the Altitude Centre can also help you lose weight faster and improves your athletic performance as the cardiovascular system is overloaded. It will improve your circulation and immune system too. I wish I was marathon training too to reap the benefit in my running ability too. After I get back from Tanzania, I plan on signing up for my next race. Hopefully, I can continue my hypoxic training when I get back to London as I chase down my Boston Qualifying time.
Thanks to the Altitude Centre for providing me with complimentary sessions at their facility. All opinions are honest and my own.
by thinkmarsh | Feb 26, 2018 | exercise, Kilimanjaro, product review
One of the biggest concerns I have had is how to get my body ready for climbing Kilimanjaro. I can buy every item on the shopping list but the actual hiking is up to me. People usually assume that because I run marathons and am a personal trainer, I am pretty fit. Fit is one of those things that is hard to define. Can I run a 5K or 10K? Yes. Can I do a burpee? Kinda. Can I do a pull up? No.
My current exercise regime is teaching a 45 min indoor cycling class on Monday nights and doing a solo track session on Tuesdays. I try to go to Parkrun on Saturday mornings too. I also have been working on my running technique via corrective exercise at Function360. At least four times a week, I go on 20-30 minute dog walks in the park too. I always have good intentions of doing yoga at home, lifting weights, doing my homework from Function360 but it is hard to fit everything in around work and life (as I am sure you can relate to).
Luckily for me, there is a place in London that specializes in altitude training. The Altitude Centre, located near Bank station, offers a hypoxic training environment where the percent oxygen is 15%. At sea level, air contains 20.9% oxygen (You can read more about oxygen at high elevation here). As the amount of oxygen decreases, the heart will have to work a little harder. Breathing will feel tougher too. Time will tell how I feel when I am also carrying a rucksack and 3 liters of water.
The Altitude Centre offers an initial mountaineering consultation to help ascertain how susceptible to altitude sickness. Over 60 minutes, you review your current blood pressure, heart rate, fitness levels and try breathing the air simulated at 5000m. After my review, I learned I am average at my potential risk of altitude sickness. One red flag is that I had a poor result in the hypoxia test for both the time to recover (Tr) and time to descend (Td). Both of these measurements suggest that I would benefit from hypoxic training. My breathe hold indicated that I have a good tolerance for carbon dioxide. My Forced Vital Capacity (FVC) was mildly restricted but I have always had this result with testing for work too.
|
| Enjoying the POD before going to work |
Based on my results, it was recommended that I attend three POD sessions a week and one fitness session. POD sessions are passive training, where you sit and breathe with an oxygen mask on for five minutes at a time at a setting the trainer selects based on previous data collected about you. During the five minutes with the mask off, the air is at 15% oxygen. You wear a monitor on your finger to record your heart rate and SpO2 (blood oxygen level), which is also graphed and recorded into your profile. I like these sessions as I don’t have to shower afterwards and can do work during the session (yeah for multi-tasking!). Another option is for passive training while you sleep but renting a chamber that goes around your bed.
|
| Selfie on the bike. It was hard to take because I was breathing so hard. |
The fitness classes are high intensity intervals and can be done on a bicycle, rowing machine, circuits or treadmill. You can also book in solo sessions where you create your own session plan. During the session, you wear a heart rate monitor which helps measure your effort through the session and can provide an estimated SpO2. Here is the graph from one of my HIIT cycle sessions. We did variable sprints/recoveries over 30 minutes. I recommend warming up before your session starts and then cooling down and stretching in the exercise room across the hall.
The team at Altitude Centre have all climbed Kilimanjaro and have answered all of my crazy questions about peeing outside, how many snacks to bring, what the temperature was like, and how much to tip porters. They also let me know during all my POD sessions how my training was going and send me reports with my heart rate and SpO2.
I am allergic to Diamox, the medication that most people take to to help prevent altitude sickness, so am really counting on this training to help me. My GP from Walk-In Clinic recommended daily ibuprofen as an alternative from research she did in peer-reviewed literature. The Altitude Centre developed Alti-Vit, as a supplement to help people tolerate the altitude. Ingredients include Siberian Ginseng, Vitamin C, Reishi Mushroom Extract and Ginkgo Biloba. A small-scale study published in 2013 concluded that Alti-Vit improved exercise performance and helped reduce the occurrence altitude sickness in the hypoxic chamber where the experiment took place.
|
| Sign for the summit. Let’s go girls! |
Even if you are not training to climb a mountain like I am, training at the Altitude Centre can also help you lose weight faster and improves your athletic performance as the cardiovascular system is overloaded. It will improve your circulation and immune system too. I wish I was marathon training too to reap the benefit in my running ability too. After I get back from Tanzania, I plan on signing up for my next race. Hopefully, I can continue my hypoxic training when I get back to London as I chase down my Boston Qualifying time.
Thanks to the Altitude Centre for providing me with complimentary sessions at their facility. All opinions are honest and my own.
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