Calorie Counting – The Ultimate Guide to Achieving Your Weight Loss Goals

Is it possible to count calories?

Are you having problems to lose weight or maintain a healthy weight? One of the most effective methods for achieving your weight loss goals is keeping track of your calorie intake through calorie counting. But what does calorie counting mean, and how can you use it into your daily routine? This ultimate guide to calorie counting will provide you with all the information you need to start your weight loss journey.

  • What are calories?
  • How to count calories
  • Benefits of calorie counting
  • Conclusion
  • FAQ
Calorie counting for weightloss

What Calories means?

Calories means the units of energy used tomeasure the amount of energy produced by the food we eat. Simply put, calories are the fuel our bodies use to complete physical activities, including walking, running, and lifting weights. The number of calories you need daily depends on multiple factors, including age, sex, weight, and activity level.

How to Count Calories

Counting calories may seem daunting initially, but it’s pretty simple. The first step is determining how many calories you need daily, which you can do online with a calorie calculator. Once you have your daily calorie counts, you can start tracking your food intake through an app or by writing it down in a food journal. Remember that not all calories are equal, and choosing nutrient-dense foods that will give you the most bang for your buck in energy is essential.

Benefits of Calorie Counting

Calorie counting provides numerous benefits beyond just weight loss. It can help you understand how different foods affect your body, improve portion control, and teach you healthy habits. By keeping track of your calorie intake, you’ll become more mindful of what you eat and how much you eat, leading to a healthier relationship with food.

The benefits of calorie counting

Why Does it Work?

Calorie counting works because it helps create a calorie deficit, which is essential for weight loss. When you consume fewer calories than your body needs, it is forced to use stored fat for energy. This leads to gradual and sustainable weight loss.

Tips for Successful Calorie Counting

To get the most out of calorie counting, here are some tips to keep in mind:

  • Use a calorie tracking app or journal to easily keep track of your intake.
  • Be honest with yourself and track everything you eat, even small snacks.
  • Don’t obsess over every calorie. Allow for some flexibility in your daily limit and focus on overall healthy eating habits.
  • Choose nutrient-dense foods that provide essential vitamins and minerals along with calories.
  • Incorporate physical activity to boost your calorie deficit and improve overall health.


Calorie counting is handy for anyone looking to have a healthy weight and improve their overall health. By tracking your daily calories, you can become more aware of what and how much you’re eating, leading to better food choices and a more mindful relationship with food. Try calorie counting, and watch as your healthy habits and weight loss goals become achievable realities.


What’s the best way to track calories?

The best way to track calories is whatever method works best for you. This could be through an app, a food journal, or mental daily tracking.

Is calorie counting necessary for weight loss?

No, calorie counting isn’t necessary for weight loss, but it can be an effective tool for anyone looking to monitor their food intake and stay on track with healthy eating habits.

How accurate are calorie calculators?

Calorie calculators are a helpful estimate of how many calories you need per day, but they aren’t 100% accurate. It’s essential to adjust your calorie intake based on how your body responds and not rely solely on a calculator.

Author Biography

Benjamin Schalchli empowers people to choose a healthy lifestyle, spreads the word about how he recovered from multiple injuries with the ATG training program, and does some home gym reviews.

Follow him on Benjamin Schalchli.

3 Benefits of using a Rocker Plate while Cycling Indoors

Indoor cycling is a popular and effective way to stay fit and train for outdoor events. However, many cyclists find it boring, uncomfortable, and unrealistic compared to riding on the road. One way to improve the indoor cycling experience is to use a rocker plate, which is a device that allows the bike to tilt from side to side and sometimes also move forward and backward. In this post, I will discuss the benefits of using a rocker plate in indoor cycling, such as increased comfort, enhanced realism, and improved performance.

Benefit 1: Increase comfort and reduce saddle soreness

One of the main benefits of using a rocker plate in indoor cycling is that it can increase comfort and reduce saddle soreness. When riding on a stationary trainer, the bike is fixed in one position and does not move with the rider’s natural body movements. This can cause friction, pressure, and chafing in sensitive areas, especially during long or intense sessions.

A rocker plate can alleviate this problem by allowing the bike to move slightly with the rider’s pedaling and shifting of weight. This reduces the stress on the contact points and mimics the natural motion of riding on the road1,2. A rocker plate can also help prevent numbness and stiffness in the hands, arms, shoulders, and neck by enabling the rider to change their posture and angle more frequently3.

Benefit 2: Enhance realism and immersion

Another benefit of using a rocker plate in indoor cycling is that it can enhance realism and immersion. Many cyclists find indoor cycling dull and monotonous compared to outdoor riding, which can affect their motivation and enjoyment. A rocker plate can make indoor cycling more fun and engaging by simulating the feeling of cornering, climbing, descending, and sprinting4,5. Some rocker plates can even integrate with virtual platforms like Zwift or Rouvy and respond to changes in terrain and gradient4. A rocker plate can also create a more natural sound and vibration by absorbing some of the noise and movement from the trainer3. These features can help the rider feel more connected to their virtual environment and forget that they are indoors.

Benefit 3: Improve performance and fitness

A third benefit of using a rocker plate in indoor cycling is that it can improve performance and fitness. A rocker plate can challenge the rider’s balance and stability by creating a sense of instability when cycling on a trainer3. This stimulates the natural balance of riding on the road and activates greater core strength and overall recruitment of cycling muscles. A stronger core can help the rider maintain a better posture, breathing, and power output. A rocker plate can also increase the range of motion and flexibility of the hips, knees, ankles, and spine by allowing them to move more freely with the bike1,2. This can prevent injuries and enhance recovery by reducing muscle tension and fatigue1,2.

Where to buy Rocker Plates in USA and Canada

Depending if you are looking for a basic rocker plate that offers side to side (horizontal) movement, or a premium full motion rocker plate with forward and aft movements there are several options available to you.

KOM Cycling has a very popular basic rocker plate on Amazon for $499.99, while full motion rocker plates are available from Velocity Rockers in the United States ($1069 CDN) and UK based Turbo Rocks ($950 CDN). Both companies ship to Canada, with Velocity charging $135 Canadian, taxes will be collected at delivery. Turbo Rocks takes the worry over international shipping, for $240 all shipping, duty, and taxes are covered.

KOM Cycling also offers an upgrade for their basic rocker plate to convert it to a full motion rocker – Fore/Aft DYI Starter Kit. However, this upgrade is only available on the website and retails for $450 USD. Shipping to Canada is an additional $55.

In conclusion, using a rocker plate in indoor cycling can have many benefits for cyclists who want to improve their comfort, realism, and performance. A rocker plate can reduce saddle soreness, make indoor cycling more fun and engaging, and strengthen the core and other muscles. However, a rocker plate is not a magic solution that will make indoor cycling easy or effortless. It still requires proper setup, adjustment, maintenance, and practice to get used to it. It may also not suit everyone’s preferences or budget. Therefore, before buying or building a rocker plate, it is advisable to do some research, read reviews, watch videos, or try one out if possible. A rocker plate can be a great addition to an indoor cycling setup if used correctly and wisely.



Diabetes Non-Profit here to support Canadians

SAN MATEO, Calif., Sept. 20, 2023 /CNW/ –

Diabetes nonprofit, Beyond Type 1, is excited to announce their expansion into Canada with the launch of a new website and local community under the organization’s Beyond Type 2 platform, which serves those living with type 2 diabetes. The creation of this online network was in response to an already established and growing Canadian audience with demands for local content and resources related to type 2 diabetes.

As the editor of Making you Think, this is exciting news for me as a Type 2 diabetic as it brings an industry recognized community to Canadian diabetics. I have been partnering with both Lilly Canada as well as Beyond Type 2 for several years to tell my diabetes story and believe this will be an incredible resource to both type 1 and d type 2 diabetics here at home.

Through the support of Lilly Canada as a founding partner, Canadians can engage on the organization’s localized digital platforms in French and English to share their stories, get connected to the community and find critical resources on topics from daily diabetes management and the importance of early glycemic control, to weight management in type 2 diabetes to mental health.

“We have such strong representation from Canadians living with type 2 diabetes, all of whom have incredible voices and stories to share, so with a growing audience, it seemed only fitting for Canada to receive something unique,” says Deborah Dugan, CEO of Beyond Type 1. “I’m proud of the resources and community we’ve built thus far, and I’m thrilled to share it with others around the globe. It will take everybody worldwide and the power of our combined voices to truly redefine what it means to be a person living with type 2 diabetes.”

A type 2 diabetes diagnosis often carries with it shame and stigma, inhibiting people from finding the best support and care available. Beyond Type 2 aims to educate, empower and connect all people living with type 2 diabetes so that they can live beyond their diagnosis.

“Lilly is proud of our partnership to expand Beyond Type 2 in so many countries around the world, and we’re thrilled to be founding partners of the Canadian network,” says Kenneth Custer, General Manager, Lilly Canada. “As Lilly Canada celebrates our 85thanniversary as an affiliate this year, we are so pleased to welcome Beyond Type 2 to Canada and we look forward to meaningful collaborations that improve the lives of people with type 2 diabetes.”

Since Beyond Type 2 launched in 2019, its English and Spanish web and social platforms have grown to serve a network of nearly half a million individuals impacted by type 2 diabetes. In 2022, Beyond Type 2 launched in French, German and Italian with support from Lilly. Visit the new Canadian website at:

In addition to the multi-language websites, people living with type 2 diabetes can also find community through the Beyond Type 2 app, launched in partnership with the American Diabetes Association. The app provides a safe, private space for people with type 2 diabetes to connect with others in various forums, including monthly virtual meetups.

Beyond Type 2 operates as a platform of registered 501(c)3 nonprofit organization Beyond Type 1, whose mission is to improve the lives of those impacted by diabetes. Beyond Type 1 offers content in nine languages.


Beyond Type 1 is a global nonprofit dedicated to the diabetes community. We serve the largest digital audience of any diabetes nonprofit, and our mission is to help people living with diabetes to stay alive and thrive. Through peer support programs, global campaigns and digital platforms, Beyond Type 1 is uniting the global diabetes community—across all types—helping to change what it means to live with chronic illness.

For further information: Kim Pace, Associate Director of Marketing Communications, Beyond Type 1,

Libre 3 Approved for Use in Canada

The exciting news diabetics have all been waiting for, Libre is coming to Canada! Abbott’s Libre 3 CGM (continuous glucose monitor) was approved for use by Heath Canada on July 21, 2023. This exciting news of Libre 3’s approval brings this long-anticipated upgrade to Libre 2 one step closer to diabetics across Canada.

What do we know about the new Freestyle Libre 3?

Do you still need to scan Libre 3?

No More Scanning is required. The FreeStyle Libre 3 (manufactured by Abbott) differs from earlier Libre models, in that it does not require regular scanning to obtain a glucose level and will provide blood glucose threshold alerts alongside readings every minute. You read that right – NO MORE SCANNING with our phones or Libre reader.

Is Libre 3 the same size as Libre 2?

Libre 3 is significantly smaller, In fact, the Libre 3 continuous glucose system is 70% smaller than FreeSyle Libre 2. It is 70% smaller than the FreeStyle Libre 2, comparable to 2 pennies stacked on top of one another. Abbott describes the Libre 3 as the world’s thinnest, and most discreet sensor. In contrast, Libre 2 is about the size of two quarters staked on top of one another.

Size comparison between Abbott Libre 2 and Libre 3 CGM (Image from: Pimp My Diabetes)

Will Libre 3 will require a new app?

Yes, Using the United States and Europe, similar to the shift from Libre to Libre 2, it is expected that Libre 3 will require a new mobile app to be installed on your phone. The Health Canada approval of Libre 3 includes apps for iOS, Android, as well as a Libre 3 reader kit.

Is Libre 3 Approved in Canada?

Yes, Libre 3 was approved and received clearance from Health Canada on Friday, July 21, 2023. The approval included iOS and Android app’s, a reader kit, and a sensor kit.

Will Libre 3 have different coverage requirements than Libre 2?

Approval having just been announced, it remains to be seen when the Freestyle Libre 3 will be available for sale and what will be the requirements of Private Insurance companies and Provincial health plans. We know, however, looking at experience south of the border in the United States, Libre 3 is expected to be priced close to that of previous versions.

That being said, as Libre 3 is now a fully continuous glucose monitor, insurance companies may not consider the eligibility of the Libre 3 similar to other devices like the Dexcom G7 ad G6 which typically require either the use of an insulin pump or a “Type 1” diagnosis and not the typical more generic definition of diabetes control using insulin. It could be an interesting few months.

When will Libre 3 be available in Pharmacies and from Abbott Canada?

Using Libre 2 as an example, it took approximately 4 months from when Libre 2 was approved in December 2020 until it was available at pharmacies and distributors. Using myself as an example, my first Libre 2 prescription was filled on April 10, 2021. Based on a similar timeline we are looking towards the end of the year – October or November time frame. Just in time for holiday celebrations and really putting our new CGM to the test.

Where can I find information about Health Canada’s approval of Freestyle Libre 3?

The Health Canada Medical Device License information for Libre 3 is as follows:

Licence No.: 109791
Licence No.: 109791
Licence No.: 109791
Licence No.: 109791

The Benefits of Group Cycling and Peloton Riding

Group cycling and peloton riding have numerous benefits that can help you improve your physical and mental health. According to Road Cycling UK (1), riding in a group can save you energy by up to 20% in a small group and up to 40% in a larger peloton. This means that you can ride longer distances with less effort and enjoy the company of other riders.

In addition to saving energy, riding in a group can also be safer than riding alone. You can benefit from the camaraderie of other riders and learn from their experience. Riding in a group can also help you improve your bike handling skills and make informed tactical decisions (2).

Peloton riding has additional benefits that can help you increase your speed and endurance. According to Bicycling (3), riding in the belly of a pack can nearly double your energy savings by reducing aerodynamic drag. This means that you can ride faster with less effort and enjoy the thrill of speed that you could not otherwise achieve on your own. Watch out Strava Segments, there is a new PB heading their way.

In the off season or inclement weather, indoor cycling trainers and popular applications like Zwift and Rouvy and spin-classes are another great way to enjoy the benefits of group cycling. According to Healthline (4), indoor cycling classes can help you lose weight, improve your strength and endurance, and enhance your cardiovascular health. These benefits are enhanced when indoor cycling classes are combined with other cardio and resistance workouts.

5 Tips for new cyclist to Group Riding

Preparing for your first group ride? Here are five tips for anyone new to group riding.

1. Be on time and prepared: Arrive at the meeting point on time and with all necessary equipment such as a helmet, water bottle, and spare tube.

2. Introduce yourself: Introduce yourself to other riders and let them know if you’re new to group riding.

3. Point out turns and road hazards: Point out turns and road hazards to other riders by using hand signals or calling out.

4. Act in the group’s best interest: Ride predictably and avoid sudden movements that could cause accidents.

5. Adjust your time at the front, not the pace of the group: When it’s your turn to lead, maintain a steady pace that’s comfortable for everyone in the group.

Why not join a local cycling group?

Looking for a great, supportive, and well organized cycling group in the York Region (Aurora, Bradford, East Gwillimbury, Georgina, Newmarket, Richmond Hill)? Check our local bike shop Spoke O’Motion’s cycling club (SOMCC). The SOMCC crew heads out for group rides on Tuesdays and Thursdays, with intermediate and advanced weekend rides coming soon.

Tuesday Evening Group Rides – All Riders & Women’s Night

Details: This ride will be split into two distinct groups catering to riders of different experience levels. If you are new to road riding and would like join a group of non-competitive riders to learn the basics about shifting, etiquette, and the rules of group riding, then this night is for you.

Whenever possible, this group will have a female Ride Leader and we are really encouraging women to join us for this instructional, friendly ride catering specifically to the needs of new riders.

Duration: 60 – 90 minutes

Average Speed: 22 – 26km/h

Start time: 6:00pm

Thursday Evening Group Rides – Beginner / Intermediate

Details: This ride will be split into two distinct groups catering to riders of different experience levels. If you are new to road riding and would like join a group of non-competitive riders to learn the basics about shifting, etiquette, and the rules of group riding, then this night is for you. If the Beginner night is no longer offering the challenge you are looking for, step up to our Thursday night program.

Duration: 60 – 90 minutes

Average Speed: 25 – 29km/h

Start time: 6:00pm

Tuesdays are a great ride for beginners and advanced riders.


In conclusion, group cycling and peloton riding have numerous benefits that can help you improve your physical and mental health. Whether you prefer outdoor or indoor cycling, riding in a group can save you energy, improve your bike handling skills, and make informed tactical decisions. Peloton riding can also help you increase your speed and endurance by reducing aerodynamic drag. So why not join a cycling group or take an indoor cycling class today?


  • Conversation with Bing, 2023-05-10
  • (1) Cycling technique: how to ride in a group – Road Cycling UK.
  • (2) 10 Secrets for Riding in a Peloton | ACTIVE.
  • (3) Pelotons Reduce Aerodynamic Drag to Increase Speed – Bicycling.
  • (4) The Benefits of an Indoor Cycling Class, Muscles Worked & Tips – Healthline.
  • Photo by Munbaik Cycling Clothing:

Free Streaming Options to Replace Netflix

If you are looking for Canadian streaming options to replace Netflix, check out one of these free, or nearly free, services available to you.

Netflix has updated its terms of use in Canada and other countries globally to limit the use of its service to a single household which has had a flurry of backlash and comments across Reddit and other forums. There are many legitimate reasons why a Canadian family may need to use their Netflix account in more than one primary residence:

  • They own a cottage or a vacation home either in the same country or abroad
  • They travel for work
  • Children who travel from their primary home to another for all or part of a week
  • Students away at college or university

Time will tell how Netflix’s new policy will impact us as viewers. However, there are free streaming options available to you other than Netflix that provide great television and streaming content. If you are looking for another option to Netflix, HBO Max, Crave, or simply ready to cut the cord and move away from cable television, check out these alternative movie and TV streaming options.

Plex TV

Plex TV is a free service that lets you tune in to live TV and stream movies and TV shows anytime, on almost any device—no hardware required. With action, comedy, movies, news, and more streaming 24/7, there’s a channel for everyone.

Plex has over 50,000 free on-demand titles and 250 love TV channels waiting for you.

Plex offers:

Plex also offers more advanced features available to users. Such as a Media Server to share your own personal collection of movies, TV shows, music, photos, and home videos; PlexAmp a completely custom music player for audiophiles, and a paid premium subscription called PlexPass.


For as little as $49.99 (Canadian) a year or $6.59 a month a Plex use can upgrade to PlexPass. There is also a one-time, lifetime subscription for $150. PlexPass gives you a suite of features not available to Free Plex members. Some of the most notable are:

  • Skip the intro to your favourite shows
  • Download content for on-the-go viewing
  • Premium audio and video codex (better sound and colours)
  • See timed lyrics to your favorite songs when available, so you can karaoke (or lip sync)

For a full list of Plex Pass features check out their website.

How to access Plex?

Plex is available as an app on most phones and tablets (iOS and Android), TVs, Apple TV, Sonos, Game Consoles, as a Desktop app for your computer, and so much more.



Tube allows you to watch amazing movies and TV shows for free. No subscription fees, and no credit cards. Just thousands of hours of streaming video content from studios like Paramount, Lionsgate, MGM and more.

Tubi brands itself as the leading free, premium, on-demand video streaming app. We have the largest library of content with thousands of movies and television shows, the best streaming technology, and a personalization engine to recommend the best content for you. Available on all of your devices, we give you the best way to discover new content, completely free.

Tubi also has dedicated content for Children to allow parents to let their kids browse with peace of mind.

What is the cost of Tubi?

To keep our service free and legal, Tubi include ads, which monetize the content that their video partners, such as MGM, Lionsgate, and Paramount, provide to them!

How to access Tubi?

Tubi is available on Android, iOS, Roku, Apple TV, Amazon Fire TV, Xfinity X1, Xbox, Samsung Smart TVs, Sony Smart TVs, PlayStation, and the web.


Pluto TV

Pluto TV is a free, ad-supported video streaming service owned and operated by the Paramount Streaming division of Paramount Global. Pluto TV is completely free. You don’t need to register, create a login, or provide any credit card information to start watching. However, you’ll have to watch a few ads during your programming with a typical 30-minute show including four commercial breaks.

How to access Pluto TV?

You can access Pluto TV straight from your Internet browser on Windows, Mac, or Linux, as well as downloading the free Pluto TV app for Android and iOS devices, plus Apple TV and Amazon Fire TV as well!


Other Streaming Options

Here are other streaming options that you can check out. Come back to this page over the next few days as we continue to review and provide updates on our favourite Streaming Services to replace your Netflix account or cut-the-cord and move away from cable TV.

Image Credit: Photo by cottonbro studio from Pexels.

Freestyle Libre Tips – Your Libre Falling Off, Try This!

The Freestyle Libre is a sensor that helps those with diabetes monitor their glucose levels. It is a painless and easy-to-use device that can be worn for up to 14 days. However, there are some things users should know in order to get the most out of their Libre experience. Here are some tips and hints to help you stay on your diabetes game and help stop your Libre Sensor from falling off before 14 days of use.

DISCLAIMER: I have included links to my Amazon Store where you can purchase many of the items suggested. Looking for accessories for your FreeStyle Libre – look here.

Ensure the sensor area is clean, dry, and lotion free

Use alcohol wipes before you put on your Freestyle Libre
Use alcohol wipes before you put on your Freestyle Libre

To help prevent your Freestyle Libre from falling off, it is important to ensure that the Libre sensor area is clean and dry before applying a new sensor. This means no lotion, oils, hair, soap or makeup on the skin where you plan to place the sensor. I recommend washing the area with plain water and mild soap then patting it dry with a clean towel prior to applying the sensor. If your skin is particularly dry, you may need to moisturize it a few hours before applying the sensor. Just be sure to give the moisturizer time to soak in completely so that it doesn’t interfere with the adhesive. Finally, be sure to use both alcohol pads to remove any oils left on the skin. This will help keep your Libre working for two weeks. If you use Skin-Tac, another pre-adhesive, or other cover for your Libre, you can also try  – this unique formula effectively removes even the most stubborn adhesive residue leaving the skin clean, dry, and without a greasy film.

Need the sensor to stick better, pre-treat with Skin Tac

You may also want to pre-treat the sensor area with Skin Tac  , which is a hypoallergenic adhesive wipe or liquid that can be found at most pharmacies. This will help add another layer of adhesion to the sensor and help keep the edges of your Libre Sensor in place to reduce the chances of knocking it off or being caught on a piece of clothing. Be sure to wait at least one hour after applying the Skin Tac before getting the sensor wet such as having a shower, a swim, or excessive sweating.

Keep the applicator, its great for pressing the edges of the adhesive

Finally, be sure to keep the sensor applicator that comes with your LibreSensor. You can reuse each disposable applicator to help keep lifting edges of your sensor from lifting up! The Libre sensor applicator can be used to help press the sensor adhesive back into place if it starts to lift. Voila! Good as new! And you’ve saved money too by helping you Libre Sensor last the full 14-days!p

Watch for lifting edges around the sensor

Watch the edges around your FreeStyle Libre for loose adhesive. Add kinesiology tape or a patch to help it last the remainder of your 14 days.
Watch the edges around your FreeStyle Libre for loose adhesive. Add kinesiology tape or a patch to help it last the remainder of your 14 days.

Once you have applied the sensor, it is important to pay attention to any lifting edges over the 14 days your sensor is active . If you notice that the sensor is starting to lift at an edge, simply press it back into place with your finger or a blunt object like the end of spoon. You may also want to consider using kinesiology tape (i.e. KT Tape ), which is a hypoallergenic medical tape that can be found at most pharmacies, to secure any edges that are lifting. It doesn’t look sexy, but it is inexpensive and it works. owever, there are other products available such as Patchabetes , RockDex, or SimPatch  which are designed to cover the Libre and Libre 2 sensor with a protective bandage.

It is also important to protect your Libre from water damage until the adhesive has dried. Avoid swimming or taking showers for at least one hour after applying the sensor. You may also want to consider wearing a water-resistant bandage or covering over the sensor with a waterproof sticker if you are lucky enough to be going on vacation or regular access to a pool.

Can I go swimming with my Freestyle Libre

Yes, swimming is allowed with your Libre Sensor. Kinesiology tape works here too as our Libre Sensor are water resistant and designed to get wet. Just keep in mind that the sensor will continue working as long as it is not submerged more than 3 feet (1 meter) or kept underwater longer than 30 minutes at a time.

The Freestyle Libre is a wonderful tool for those with diabetes who want an easy and painless way to monitor their daily glucose levels. By following these simple tips and hints, you can make sure that you get the most out of your Libre experience and help your Libre Sensor last 14 days.

Cover photo credit: John Valette:

How to Zwift run on any Treadmill

Did you know that your compatible Garmin watch is everything you need to Use Zwift virtual running on your treadmill?

There are several Garmin Forerunner and Fenix watch models that will work with Zwift when your Garmin watches built-in Virtual Run feature is enabled. To figure out if your watch is supported, check the list at the bottom of this post – click here.

What is Garmin Virtual Run?

Select Garmin watches can be paired with compatible third-party apps, such as Zwift, via Bluetooth to transmit pace, heart rate, and cadence data by using the Virtual Run activity profile. You can use this feature with the internal sensors in your Garmin watch, or when the watch is paired with external sensors such as a heart rate monitor or foot pod.

Follow these steps to configure your Garmin watch to run on Zwift:

  1. Press the Start button on the top right of your Garmin watch.
  2. Press the Down button on the bottom left until the + Add appears.
  3. Press the Start button.
  4. Press Down until you highlight Virtual Run.
  5. Press the Start button.
  6. HINT:Select the Start button again to set Virtual Run as a favorite.
  7. Start a run using Virtual Run
  8. On your tablet, laptop, or smartphone, open the Zwift app or another virtual training app
  9. Follow the on-screen instructions to start a running activity and pair the devices
  10. On the watch, select START to start the activity timer
  11. After you complete your run, select START/STOP to stop the activity timer on the watch

What Can I Do if My Recorded Distance Is Wrong or different from Zwift Run?

When running indoors on a treadmill, the final distance reported from your watch may not match what is displayed on the treadmill. This can be caused by the make, model, or calibration of the treadmill.

How to calibrate your Garmin watch with your Treadmill distance?

If the watch has detected a distance of at least 1 mile or 1.5 kilometers, it will have an option to ‘Save and Calibrate’ when you stop the activity timer on the watch. After selecting ‘Save and Calibrate’ the watch allows you to input the distance reported by the treadmill. This will calibrate the watch to improve the distance accuracy for future runs at a similar pace. This feature will not correct or adjust any lap data that was recorded during the activity prior to calibrating (pace/speed per lap, average heart rate per lap, calories per lap, etc), nor will it correct or adjust the data that has already been recorded in any virtual training app.

NOTE: This feature is only for calibrating the accelerometer in the watch. The option to ‘Save and Calibrate’ will not be available if you are using a foot pod.

Do Virtual Run Activities like Zwift (Run or Ride) Count Towards Training Status, Training Effect, or VO2 Max?

Virtual Run activities, like A Zwift run or ride, recorded on your watch can produce a Training Effect and contribute towards Training Load as well as your Training Status.

However, these activities will not be able to populate a Training Status if you do not already have one, nor can they provide a VO2 max estimate. To obtain a VO2 max estimate, runs must be recorded outdoors with GPS tracking and heart rate data.

What Garmin Watches are compatible with Zwift?

The Garmin Virtual Run feature is currently available on these Garmin smartwatches. For convenience I have included links to my Amazon Store.

  • fenix 7 series
  • fenix 6 series
  • Forerunner 55
  • Forerunner 245 & 245 Music
  • Forerunner 745
  • Forerunner 945 & 945 LTE
  • Descent Mk2 series
  • Enduro series
  • MARQ collection

HINT: For the best experience, confirm you have the latest Garmin software for your watch, sync with the Garmin Connect app or with Garmin Express.

If your Garmin watch does not have the Virtual Run feature, you are not out of luck. Zwift has a reasonably priced foot pod that will do the trick on their Zwift Shop.

How to add a GPX Club Route or Course to Garmin Edge and Forerunner Watch

Adding your weekly running or cycling club GOX route to your Garmin Edge or watch is an easy 9 step process. In this post we will provide you with detailed step-by-step instructions on how to add an existing route to your Garmin Edge Cycling computer or Garmin Forerunner running watch. Part two of this post and YouTube video show you how to use the save GPX route or course with your next run or ride.

As both a runner and a rider I use courses in different ways. While cycling, using a course gives me a heads up of the next turn and way-finding. As a runner – my courses help me understand my route in a race and more importantly using PacePro, helps keep me on track of my goal race time or pace.

In this post you will learn how to:

  • How to Add a GPX route or course to your Garmin Edge or Forerunner
  • How to Use a GPX route or course as a run or a ride with Garmin cycling computer or running watch?

How to add a GPX route to your Garmin Edge or Forerunner?

Before you can use a GPX route for you next run or ride you need to add your club route to your Garmin watch or Edge cycling computer. Follow these simple steps before your next group event.

1) Click on the link for your group ride. The link will open up the Garmin Connect app on your mobile device and display the route.

For example here is a route that is in my backyard:

Image of a link to a saved route on Garmin Connect you would like to add to your Garmin Edge or Forerunner.
Choose the link to your group ride

2) Bring Up the Menu. Choose the three dots in the top right of your screen to bring up the Garmin Connect menu. Under the menu you have three options.

  • Duplicate The Route – Will save the route to your Garmin Connect Account
  • Send to Device – The route will be saved on your Garmin device the next time you sync it. In my case I am given the option to send the route to my Garmin Fenix watch or my Garmin Edge 530 cycling computer.
  • Share – Send the route to another friend via text, Facebook, WhatsApp, Email or your favourite messaging program.

In our case – choose send to device to set the existing route (or course as Garmin calls it) to your watch or Edge cycling computer the next time you sync with Garmin Connect of Garmin Express.

Choose Send to Device to add a GPX route to your Garmin Edge or Watch

3) Choose your Garmin Device. A list of all of your registered Garmin devices will come up after you choose send to device. In my case my Garmin Edge 530 cycling computer and my Garmin watch (Fenix 6). Similarity, your Garmin Forerunner or other compatible Garmin watch would be listed.

Choose which Garmin Device you would like to send the GPX route to.

4) Sync Your Garmin Device. Start Garmin Connect or Garmin Express and sync your Garmin watch or Edge cycling computer.

Sync your Garmin Forerunner or Edge device to add the new route.

You will receive a message that the your route will be available on your Garmin watch or cycling computer the next time you sync with Garmin Connect.

Once you have a route saved to your Garmin watch or cycling computer, follow these steps to steps to follow the route on your next ride or run.

How to Use a Route as a run or a ride with Garmin Edge or Forerunner?

Follow these steps to activate a course or route that is saved in your watch or cycling computer to your next run or ride. See our YouTube video at the bottom of our post. If you still need to add the course to your Garmin, check out the first part of the post up above.

1) Put your watch or Edge device into activity mode by pressing the button on the top right.

2) Choose your activity – either a run or a ride

3) Don’t start your activity yet – press the up-button to enter the “Options” mode.

4) Choose “Courses” from the Options, and press the activity button to choose the route you would like to use.

5) Before you start the Route, there are a lot of great features you can review such as:

  • Do Course
  • Pace Pro – Set the goal pace or time for your route
  • View a Map
  • Do the course in reverse
  • Elevation Plot
  • View Details on the climbs across the route such as length, average grade, and more.

Follow along with our YouTube video on how to use a route with your next run or ride.

A YouTube video showing how to activate a saved route for your next road or run.

I hope you found out tutorial helpful in adding a route or course to your Garmin Edge cycling computer or Garmin Forerunner Watch.

5 Tips For Running During the Holiday Season

Our friends at Canadian Running have provided us with 5 great tips to to help balance your running and running training with your life over the holiday season.

The holidays can be a busy time of year full of family commitments, get-togethers and of course, shopping. Even in the age of COVID-19, the calendar fills up quickly this time of year. While for many runners the season brings a welcome opportunity to re-connect with friends and family, the packed schedule can make it difficult to stick to your usual running routine. Use these tips to balance your running schedule with your other commitments so you can enjoy the holiday season.

The 5 tips to help you keep tuning through the holiday season are:

  • Plan Ahead – Use your calendar and plan when you’re going to go for a run.
  • Be flexible – Be more flexible when finding time to fit your runs in. If you are going to be out late, enjoy yourself, and plan your run for later in the day.
  • Adapt your runs and workouts – Something is better than nothing. We will feel energized and our happy running selves even if we need to plan for a short run.
  • Pack accordingly – If you are travelling over the holidays. Make a packing list, check it twice, and be prepared. You would hate to forget your compression socks.
  • Relax – The holidays can be a busy, stressful time, and running should be helping to relieve some of that stress, not add to it. If you need to skip a few runs here and there in favour of spending quality time with friends and family, do it.

Check out the entire amazing article by Brittany Hambliton here at Canadian Running. Read the entire article now.


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