(i)_Coach_V1.7 User Guide

		(i)_COACH v1.7 for Palm OS
web : http://ze-palm.ifrance.com		(i)_COACH v1.7 for Palm OS
email : ze-palm@ifrance.com		colour or *greyscale*
		Palm OS 5 compatible

Congratulations for choosing (i)_Coach
This documentation seems large, but read it carefully to get familiar with all features.

*Table of Content*	NOTE This version is a fully functionnal version except the nag screen. You can create as many records you want. By this way you can have an exact appreciation of *(i)_Travel.* The only restriction is a time limitation to 15 days. Register the full version at ZE-PALM web site : Registered version will be available for download immediately after your order is processed.
Chapter 1: General
Description Install (i)_Coach on your Palm Install the Desktop application on your PC
Chapter 2: How to use (i)_Coach
User Guide How to Create and Edit a Training How to Create and Edit a Sport Category Training parameters Training Calculations
Chapter 3: Module "My Stats"
How ? Why ? Advanced queries- Last 7, 15, 30 days Advanced queries - Date Range
Chapter 4: Profile - Health Module
My Profile Heart Body
Chapter 5: (i)_Coach Desktop to Convert/Export
Description

CHAPTER 1: General

DESCRIPTION

If you are a runner, a biker, a jogger, ... elite or average athlete and if you want to improve your training, (i)_Coach is designed for you.

Fill in details each of your training: duration, distance, weather, difficulty, heart frequency, ... then whatever your sport have a view of your performances.
Perform advanced queries to monitor your activities during the last 7, 15 or 30 days or a date range with graphic representation.

You can store your trainings in the built-in Palm Date Book application. The training will be stored as an event with essential informations such as : Title and Sport category. An attached note will be set with Distance, Duration, Average speed and the note you have entered in (i)_Coach

You can analyse in details your trainings by exporting your datas in a spreadsheet, using a desktop application PDBExplorer

Calculations based on your datas will complete your training :

Average speed
Calories burned during your activity (take into account duration, speed, distance and your profile)

Additionally, (i)_Coach allows you to monitor your physical condition by providing useful indications about your heart and body like :

Maximum Heart Rate
Target Heart Rate
Body Mass Index
Body Fat Percentage
Ideal Weight

These indications are issued from medecine research and applied by the science and sport community (Miller formula, Quételet formula).

The concept of (i)_Coach is to store, sort and have access to a record as quick and simple as possible whithout ask questions about how works the application. Thanks to its graphic interface.

(i)_Coach is designed for color and greyscale devices and is PALM OS 5 compatible.

(i)_Coach runs on any Palm device or any PDA under Palm OS System.

All updates and upgrades are free for egistered users

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INSTALLATION

(i)_Coach runs on all Palm platform using Palm OS system 3.5 mini and is PALM OS 5 compatible.

Install (i)_Coach on your Palm

Uncompress the zip archive (i)_Coach-v1_7-D-En.zip in a folder of your choice

Double click on Install-(i)_Coach-D-Palm.exe

Perform a hotSync

The wizard install program will install (i)_Coach under the following folder : C:\Program Files\Ze-palm\(i)_Coach\v 1.7.

Install the Desktop application on your PC

Download the desktop application from http://ze-palm.ifrance.com/En/(i)_Coach.htm

Uncompress the zip archive (i)_Coach-Desktop.zip in a folder of your choice
Double click on PDBExplorersetup.exe.
Copy the file (i)_CoachRace.pex under C:\Palm\<your_username>\Backup

NOTE:

Don't open or modify the file (i)_CoachRace.pex in order to garantee a correct using of the desktop application.

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CHAPTER 2: How to use (i)_Coach

USER GUIDE

Once (i)_Coach is installed on your Palm, tap the (i)_Coach icon to launch it.

The HOME screen allows to select 3 options

HOW TO CREATE AND EDIT A TRAINING

NOTE:

Before creating your first record, enter your physical parameters in "My Profile" module. Calculations of Calory expenditure are based on your parameters.

Tap on icon to reach the form entry.

FORM ENTRY

This screen allows :

to enter all details related to your training such as : Title, Date, Duration, Weather, Level of difficulty, Description, Sport category ...

to have informations about your training : Average speed and calories burned.

to manage your records

The high graphic interface allows you to have all the features under your stylus.

A numeric keypad allows to enter datas. Then data capture is very quick and easy.

NOTE:

A numeric keypad allows to enhance data capture.
Data entries are very quick

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HOW TO CREATE AND EDIT A SPORT CATEGORY

CREATE / EDIT A SPORT CATEGORY

Tap on from the data form screen.

Using is so simple, this editor is very efficient.

SORT feature is powerful. You can order your sport category as you want (A-Z, Z-A, ...).

Tap on to read tips.

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TRAINING PARAMETERS

For each training you can enter your parameters such as :

your Heart Rate in relax position

your Weight

your Average Heart Rate during exercising

your Max. Heart Rate during exercising.

These informations are very important if you have a regular activities program.

If you use a heart rate monitor, this screen will allow you to trace your performances.

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TRAINING CALCULATIONS

All calculations are automatic.

Additionally (i)_Coach provides you useful calculations corresponding to your training.

Average Speed

Just tap on the top of the "counter screen". This calculation is performed if you have previously entered duration and distance.

Calories burned

Calculations of Calory expenditure are based on:

your Weight
Distance of the corresponding training
Duration of the corresponding training
Average speed of the corresponding training

Equations used are issued from Sport Medicine research. They are considerated as the actual references.

Nevertheless they are estimations. The exact formula does not exist taking into account number and the complexity of properties of each parameter. For exemple the climb (positive or negative) is a major parameter.

REFERENCES
1) The Official Journal of the American College of Sports Medicine
2) Compendium of Physical Activity

ICONS TO MANAGE RECORDS

These icons are so intuitive.

If you tap on your training and its details are automatically stored into your DateBook built-in Palm app.

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CHAPTER 3: MODULE "My Stats"

HOW ? WHY ?

Doing sport is a good resolution. Having a knowledge of your trainings is better.

Elite or average athletes need to know their improvements and progresses realized during a season. (i)_Coach allows you to perform advanced queries to provide you what you want to know.

These statistics are represented by :

Tables

Charts

These multi-criterias features bring you power for analysis.Few software provide this type of function.
These queries answered your following questions :
"What are my statistics during the last 7 or 15 or 30 days corresponding to all sport categories ?"
"What are my statistics during the last 7 or 15 or 30 days corresponding to a selected sport ?"
"What are my statistics corresponding to a date range ?"
"....."

NOTE:
For each of these features :

your trainings are chronologically sorted

all calculations are automatic

tap on a record to display its details.

All these features are accessible taping icon

then select a sport and tap on icon corresponding to your query

AND

For each of these features, tap on the corresponding record, to have its details or to modify it.

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ADVANCED QUERIES - LAST 7, 15, 30 DAYS

LAST 7, 15, 30 DAYS

This feature is very powerful and so easy to perform.

NOTE:

Select a SPORT

Tap on icon corresponding to your query

All calculations are automatic.

Your trainings are chronologically sorted.

You can modify a training. These changes will be stored

The graphic representation allows to have a global view of your activities.
Each bar corresponds to each distance of training
Tap on "legend" button to see the values.

If you want to display ALL your activities, select "ALL" in the "Sport" drop down menu

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ADVANCED QUERIES - DATE RANGE

DATE RANGE

This feature allows you to state your season (or month, ...) corresponding to your activities.

NOTE:

Select a SPORT

Select a Start Date corresponding to your query

End Date is set to "Today". (You can change it )

All calculations are automatic.

Your trainings are chronologically sorted.

You can modify a training. These changes will be stored

The graphic representation allows to have a global view of your activities.
Each bar corresponds to each distance of training
Tap on "legend" button to see the values.

If you want to display ALL your activities, select "ALL" in the "Sport" drop down menu

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CHAPTER 4: My Profile - Health Module

MY PROFILE

Elite or average athletes know that performances are linked to their physical conditions.

It's for this reason that using a heart rate monitor as a training aid need to identify the Maximum Heart Rate in order to determine the appropriate training zones. Another points of reference concerning Heart & Body are used to determine training conditions.

(i)_Coach allows to give you these informations.

(i)_Coach isn't a medical software but these indications are issued from medicine research formulas and applied by the medical and sport community.
These equations are considered as the actual references.

MY PROFILE

Tap on from Main Menu

Enter your parameters. They are used to calculate :

your "Heart"

your "Body"

calories burned

All your parameters are stored. You just enter them one time.

HEART

HEART

All calculations are automatic

This feature is performed when you tap

NOTE:

Maximum Heart Rate (MHR)

The easiest and best known method to calculate your maximum heart rate (MHR) is to use the formula 220-age. Studies have shown that MHR on a treadmill is consistently 5-6 beats higher than on a bicycle ergometer and 2-3 beats higher on a rowing ergometer. Heart rates while swimming are significantly lower, around 14 bpm, than for treadmill running. Elite endurance athletes and moderately trained individuals will have a MHR 3 or 4 beats slower than a sedentary individual. It was also found that well trained over 50s are likely to have a higher MHR than that which is average for their age.

(i)_Coach uses MILLER's formula. This formula is very suitable and considering as the reference to calculate MHR

Target Heart Rate (THR)

THR is 65% of the maximum that your heart should beat. It is the rate you want to target while you are exercising. This will allow your body to better achieve cardiovascular fitness.

BODY

BODY

This feature is performed when you tap the icon

All calculations are automatic

NOTE:

Body Mass Index (BMI)

Your body-mass index (BMI) measures your height/weight ratio.

(i)_Coach uses Quételet's formula (1796-1874). This formula is known by many trainers, it's a reference.

Body Fat Percentage (BFP)

Your Body Fat percentage (BFP) tells you what portion of your body weight is made of fat cells. If you are outside the normal range (17%-30% female; 10%-20% male), then you should consider altering your diet or your exercise habits or both, in order to look better and have improved health. (i)_Coach gives you an estimation of your BFP. Refer to specialists to have an exact percentage.

Ideal Weight (IW)

The ideal weight is the weight in relation with your height. This calculation is based on Lorentz's formula.

Table of results BMI

Age	15-19	15-19	20-29	20-29	30-39	30-39	40-49	40-49	50-59	50-59	60-69	60-69
Sex	Male	Female	Male	Female	Male	Female	Male	Female	Male	Female	Male	Female
Underweight	<20	<19	<21	<19	<22	<20	<23	<21	<24	<22	<24	<22
mince	20-21	19-20	21-22	19-20	23-24	21-22	24-25	21-22	24-25	22-23	24-25	23-24
Recommended	21-22	20-22	23-24	21-22	24-26	22-23	25-27	23-25	25-27	24-26	26-27	24-26
Overweight	22-23	22-23	25-26	22-23	26-28	24-25	27-28	25-27	27-28	26-28	27-28	27-28
Obese	>24	>24	>27	>24	>28	>26	>29	>28	>29	>29	>29	>29

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CHAPITRE 5: (i)_Coach Desktop to Convert / Export your databases

Each time you sync your PDA, all your databases are automatically stored onto your PC.
Then,you are able to manage them using the windows application : PDBExplorer.

This software is very powerful and will allow you to :

Export all your trainings in CSV format (to use in a spreadsheet like Excel, ...)
Import records in CSV format
Print your trainings
Sort and Filter your database
Delete a record or a group of records
Add records
Install on your PDA the database that you have modified

This application is very easy to use.Take advantage on it.

Download the Desktop PdBExplorer from ZE-PALM web site.
http://ze-palm.ifrance.com/ze-palm/En/(i)_Coach.htm .

Install it following the guideline

The file MyPerfs.xls provided in the archive is a sample of conversion. You can custom it according to your needs or have your own.

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