SportCount 90050 Instruction Manual

SportCount Inc.
4405 East West Hwy, Suite 309
Bethesda, MD 20814
www.SportCount.com
INSTRUCTION MANUAL
PACE TRAINER MODEL (PT #90050 Sky Blue)

RACE PACE TRAINING

Congratulations on your SportCount Pace Trainer purchase!
The Pace Trainer is designed to optimize workouts for competitive athletes. Race Pace Training is a new
training technique based on the principle that the best and most effective sport training sessions should
be done at competition speeds. Traditional long workouts at slow speeds can be harmful because they
tend to reinforce bad technique habits that prevent athletes from ever reaching their fastest speed
potential. Race Pace Training does the opposite -- It reinforces muscle memory around good technique
habits necessary to win races.
Race Pace Training programs require athletes to design workouts around specific competition events and
speed goals. Typically, athletes divide the event distance they want to compete at into shorter segments,
with short rest periods between each segment. They will need to accurately record the time for each race
segment, or "Pace Lap", and also keep track of the rest periods between Pace Laps. For example,
swimmers who want to swim a 100 meter freestyle race in under 1 minute might build their workout
around 25 meter sprints at 15 seconds each. After a short warm up swim, you would begin by swimming
a 25 meter pace lap at the 15 second pace, followed by a short rest period. The rest period should be just
long enough to catch your breath and be ready to swim another lap at speed. The cycle of pace lap and
rest time can be repeated for as long as you are able to swim close to your target pace lap time. When
you get to the point where you can't continue swimming at your desired pace speed, it's time to take a
longer rest or stop the workout so you can avoid falling into the slow speed/bad habit trap.
The SportCount Pace Trainer is the most efficient and convenient device for Race Pace Training
workouts. You will be able to count and time Pace Laps, keep track of rest time, and review summary
statistics at the end of your workout. It's easy to use, and because it is operated with one hand, it doesn't
interfere with the natural flow of exercise. You should take the time to try it before you jump into your
exercise routine. Practice putting the Pace Trainer through its functions a few times. In most cases, you
will want to wear it on your index finger (either the right or left hand may be used). Make sure it is
oriented so you can comfortably reach the button with your thumb.
For more information about Race Pace Training, research "USRPT" (Ultra Short Race Pace Training) and
visit the International Association website at USRPTIA.org.

PRACTICE SESSION

This section of the instructions takes you through a practice session. The
figures illustrate what you should see on the display as you work through
the Pace Trainer operations.
Fig.1