5 tips for training in summer
Follow these 5 simple summer training tips to keep your workouts on track during the warmer weather.
Five top breathing hacks to improve your HRV, health & performance
Breathing is one of a very few functions in the body that run perfectly well independently, but where we can also take conscious control. By doing so we can produce surprisingly large health and performance benefits. In this post, we are going to take a brief look at...How to use the ithlete Pro Training Guide
Most ithlete Pro users really love this feature when they get used to it, but we have been told others don’t fully understand what the chart is showing them. We have written this starter guide to help you learn what it can tell you more quickly.
Detecting Chronic vs Acute fatigue in Mountain Athletes
We recently came across an article highlighting difficulties when trying to identify chronic fatigue using HRV. The authors graciously gave us the opportunity to reply, which is now is part of the revised article, and here are our final thoughts.
Better is Better
Like so many coaches out there, I’ve coached a fair share of athletes who subscribe to the “more is better” mindset. Over my years in the endurance world, I’ve definitely learned to subscribe to the “more is not better; better is better” philosophy. Why? Because...HRV case study data from elite athletes
Coaches of elite athletes share some of their ithlete HRV data and observations which illustrates useful feedback on how they were adapting to training and other stresses.
Notes from a high-volume cycling training camp
Simon Wegerif shares his experience and tips following this years week long cycling training camp in Tenerife in the Canary Islands. The excellent paved roads extending from sea level to the main crater of Mt Teide at 2100m give continuous climbs of 18 – 48 km i.e. some of the longest in Europe.
Discussion with a customer, a useful read for all
This recent email exchange between a customer and ithlete founder Simon Wegerif discussed several interesting and useful points. So, with the customer’s permission we are sharing it as a blog post.
HRV: It knows me better than I know myself
By Coach Laura Henry I started taking daily Heart Rate Variability (HRV) readings last February when my coaching company, Team MPI, partnered with ithlete. I hadn’t ever heard of HRV before, and I was curious to see what it was about. I was interested in learning...Acute to Chronic Training Load ratio. What does it mean and how is it useful?
Coaches often talk about the importance of not increasing your training volume too quickly. For example many running coaches say not to increase your mileage by more than 10% per week to reduce the chances of overuse injuries. But now there is a more scientific and personalised formula – and it’s easy to use too!
Why ithlete? – Recording Training Load
Recording training load can often explain daily ithlete readings. ithlete offers a range of methods to import or enter your Training Load. Find out how.
Performance and Outcomes: Measuring Fitness to Achieve Better Goals
Whether you’re a serious athlete or just starting out, you are probably no stranger to the idea of measuring your fitness in one way or another. Assessing our current status, comparing it to past levels, and setting goals for the future is a key motivational method...Why Team MPI track Heart Rate Variability
by Mark Sortino, Team MPI For this article, I’d thought I would write directly to both athletes and coaches on the value of using ithlete Pro and ithlete Coach App. The Challenges of Remote Monitoring At Team MPI, we work for our athletes and provide unlimited...How Team MPI is identifying larger trends with ithlete
by Mark Sortino Although I have been using ithlete with athletes for well over a year, I was excited to introduce it to our entire coaching staff and athletes at Team MPI with a multi-year Partnership between Team MPI and ithlete. This convinced an athlete I had...How to use HRV in sports training Part 3
Recovery Strategies Sleep. Not only quantity, but quality is important. Human growth hormone which is essential for body repair, is mostly produced during the first four hours of sleep, and these turn out to be the most critical hours for recovery. Alcohol, caffeine,...How to use HRV in sports training Part 2
Performing the Daily Measurement with ithlete Here are recommendations for taking your daily heart-rate variability (HRV) measurement: Take the 60-second test in the morning, before breakfast or caffeinated drinks. The exact time is not as important as making sure you...How to use HRV in sports training Part 1
What is HRV? How can you measure it? And what is likely to impact your score?
Why don’t I get the same number when I repeat my HRV measurements?
Some biological measures, such as height and weight can be taken as many times as you like within a short period of time, and you will always get the same number. But many biological measures are not like that…
Upcoming HRV Research: Exploring Yoga’s Impact on the ‘Rest and Digest’ Mode
After many post-yoga musings with fellow yoga enthusiasts I became more and more curious about the subtle effects of this ancient practice on our modern way of life – diet, exercise, coping with the un-ending and ever-expanding list of ‘things to do’. It seems that...Why is it important to take ithlete HRV readings at the same time of day?
Try to find a consistent time of day when you can do your HRV reading uninterrupted and with a minimum of external influences, and you will be rewarded with more sensitive and accurate recommendations!
Total load in athletes: How much is too much? International Olympic Committee Review
A summary of the International Olympic Committee’s recent review of over 30 papers investigating the relationship between total load and illness/injury in athletes.
Garmin and ithlete Pro; Bringing Together Training and Recovery
Garmin and ithlete Pro Garmin are regarded by many endurance athletes as the ‘go-to’ devices for monitoring and logging their workouts and everyday activities. As well as providing stats during the workout your training data is synced to Garmin Connect to view more...How accurate are consumer pulse sensors? Part 2 – the Fitbit case
Few people who use or follow wearable tracking tech will have failed to hear that Fitbit is facing multiple lawsuits in the US alleging a lack of accuracy in the heart rate (HR) monitoring function of devices such as the Fitbit Surge ™ and Charge HR™. Here is a summary of the research examining these claims.
5 high-protein healthy snacks to help you recover after a HIIT workout
Our friends over at Nuts.com put together a great list of healthy post-workout snacks rich in protein that will keep your muscles healthy and happy.
MAF training with Dr Phil Maffetone
In this second interview between Simon Wegerif and Dr Phil Maffetone they cover the MAF method. Including how this training method can improve performance, fat burning efficiency and your heart rate variability (HRV).
Coaching the TORQ Women’s Track Cycling Team
I had been using ithlete for several years as part of my own training monitoring and found the basic data helpful as an additional weapon in my armoury. So when I was given the opportunity to use an ithlete Team App in conjunction with my coaching role for the TORQ Track Team I was keen to see what it could bring to the table.
Dr Phil Maffetone on LCHF and heart rate variability
Internationally recognised expert on health, nutrition and performance Dr Phil Maffetone talks all things LCHF.
How to Increase your Exercise Safely
Whether it’s a new years resolution or you’re returning to your training regime after the obligatory festive break, an increase in exercise and/or intensity needs to be carefully thought out to ensure you get the best out of every workout or training session.This post...5 Benefits of High Intensity Interval Training (HIIT)
With the festive period now over, it’s definitely time to dust off your training kit and get back to it! To help you out, we’ve put together some of the top benefits of high-intensity interval training (HIIT) for those of you looking to mix up your training regime for...New to ithlete? – 5 Tips to get the best out of the leading HRV app
So you’re new to ithlete? Welcome to the leading scientifically fatigue & recovery app. Using heart rate variability (HRV) ithlete takes the guesswork out of training which provides you with all the information you need tailor your training program ensuring...An Interview with Chris Kilmurray
In this podcast ithlete founder Simon Wegerif talks to rider and coach Chris Kilmurray of Point1Athletic. As well as discussing his own HRV journey Chris provides examples of how different athletes respond to training techniques/volumes and importantly how HRV is a...The Most Advanced Yoga Practice Is Breathing
Last summer I spent 2 weeks at the Sivananda Yoga Ashram in France on their Sadhana Intensive. The sanskrit word ‘sadhana’ refers to spiritual practice and the word ‘intensive’ refers to practising yoga for over 9 hours every day for 14 days....Heat Stress and Sport
As the temperature increases, how well you deal with the heat will play a significant role in determining your sporting performance. This month’s hot topic looks at why it’s crucial that athletes of all abilities adapt to the heat and more importantly how best to do it.
The Premier League and Heart Rate Variability
The Premier League is one of the most exciting and competitive leagues to watch and undoubtedly one of the richest. Clubs spend millions on training facilities and sport science departments. The role of a sport science at the very top has changed dramatically over the years. Here’s a look at how heart rate variability (HRV) fits in.
Superfoods and Sports Performance
Can superfoods increase sports performance? Take a lot at our review of the recent channel 4 documentary Superfoods: The Real Story to find out.
The ithlete challenge
We know you’re already measuring your heart rate variability (HRV) so now we’re challenging you to take some basic steps to improve it! Over the next few weeks we’ll be asking you to tick off goals in order to improve your sleep quality and in turn...Nutrition, Sleep and Heart Rate Variability
A great step towards better sleep is eating balanced, nutritious meals and snacks evenly spaced throughout the day. Research has found that certain nutrients can affect sleep, from how easy it is to fall asleep at a reasonable hour to the quality of rest we get throughout the night. Equally important to all this is what impact certain foods and drinks have on our beloved heart rate variability (HRV).
Tips for Getting a Good Nights Sleep
A sound snooze results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And hey, you just feel so much better after a satisfying 8 hours of rest. But chances are, you’re not getting it. So how do we get that all-important 8 hours of sleep that we all desire? This post outlines 5 tips that will help you sleep better.
Naps, Sleep and Sports Performance
Taking a look at how elite professional soccer teams, amongst others, are prescribing naps to improve performance and make marginal gains.
High altitude and Heart Rate Variability
Commander Adrian Mellor talks us through some of the latest research in high altitudes and HRV
Christmas Shipping & Gift Giving
Discount to facilitate giving HRV this Holiday season What is your favourite thing about tracking heart rate variability (HRV) with ithlete? Making training more efficient? Improved performance and competitive edge? Avoiding injury and illness? Or maybe the guilt free...Impact of offshore sailing on HRV
Tom Hayhoe who has been sailing for over 40 years discusses the impact of offshore sailing on HRV.
Heart rate variability, colds & acupuncture
Heart rate variability, colds & acupuncture – a look at how acupuncture can affect your ithlete HRV.