Do you KNOW how to get that taper just right? Too little and your adrenal system won’t be ready on race day, too much risks fatigue.
Guiding your training load with the acute to chronic training load ratio is a great way to avoid over/under training and minimise the risk of injury. Using ithlete Pro automates this process for you, delivering easy-to-follow colour-coded guidance.
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.
The build-up to a marathon is a big commitment. Most people train for 12-15 weeks (3 months). Generally, training plans suggest you should be running 5 times each week with 2 rest days spaced between. But how do you schedule these runs and rest days for optimum benefit?
A member of my training group just finished his first Ironman™ in 12:31 (1:18 swim, 5:51 bike and 4:59 on run) and his training was unique for an event this long. His program schedule may be of interest mainly because it was based on a much higher percentage of short session, high-intensity cardiovascular intervals combined with heavy strength training.
My journey to ithlete was in an effort to master this climb and be fresh for the descent that followed. To improve as I got older. To expand on the base I had built for my recovery. Recovery from treatment for cancer.
The 1st October was the start of a progressive training plan to lead me up to a few events next year…
I questioned every rest day and every lighter session. I couldn’t believe that recovery would ever work, but six months down the line, my back and hamstring are cured and I am mentally more stable than I ever have been.
When I feel uncomfortable or low I turn to exercise to pick me up, this becomes a lot trickier when the reason I feel uncomfortable and low is because I cannot exercise…
It took a couple of hours of coercion to get me to call a physiotherapist because ‘they’re going to tell me not to swim for the foreseeable future and I can’t cope with that… Does this sound familiar? Read how Georgina coped.
I had always felt like my routine was dictated by pool and gym hours. Strangely I had never set myself recovery hours. Never set aside any portion of the day for doing things to promote recovery; napping, meditating, visualisation etc. and subsequently recovery was being neglected. The irony then, of complaining of free time, when there were already more swimming related jobs for me to be doing than I was fitting into a day.
Following the post-holiday blip, HRV has been fairly stable even considering my cold in mid-September. Mood and stress though have been an issue, particularly mood, most notably post holiday (expected) but also through the most part of September.
In my examination of the challenges of recovery, this is, for me, the strongest and trickiest feeling to deal with: the insecurity of doing what is perceived as ‘nothing’. Training feels like taking control, being active, pursuing your goals and making use of your life; sitting still does not.
Full time Sprint Swimmer Georgina Gardner Stockley introduces her upcoming blog series ‘Why does it remain so difficult to recover?’
Andrew Tamplin has created and shared a great infographic giving us an insight in to his daily training cycle and decision making process.
‘The morning recovery test effects all other aspects of the daily cycle, the simple fact is that if you are not recovered sufficiently from your previous workout, work or other life stress then you are not going to be training effectively.’
Having spent 6 months building up to the 300 mile ride, it was time for backing off a little…
This month see’s Andy and his team take on the much anticipated 300 mile Charity Ride!
In summary, I think the preparation for this event was a success – especially the many hours of MAF endurance training, and the aerodynamic improvements to both my position and the bike itself. I think diet was the only area I didn’t get quite right, and perhaps I need to gain confidence that I can perform on a low(er) carb diet on a 100m event first.
I have now begun my taper, with just a week to go before the 312km event in Mallorca next Saturday. I’m already in the centre zone of the Pro Training Guide, and expect to move rightwards during the week as my recovery continues to improve.
Hopefully this is a sign of improved fitness and my body getting used to the increasing workload, adaptation, and therefore recovering quicker.
This post covers two 15 week training cycles of a 22 year old, female, short sprint (50m) swimmer leading up to a weekend of competition. The athlete has been training seriously for four years.
Simon is well under way preparing for the Mallorca 312, increasing volume and adjusting diet are in focus in this post.
Andy Dolphin’s training blog provides an insight into an athlete who’s training time is minimal. With around 5 to 8 hours a week to train, Andy uses ithlete to maximise his training.
After a tough July, Andrew Tamplin looks forward to a return to training with ithlete Pro guiding him through it. Read his August Training Blog here:
In his August Training Blog, Andy Dolphin talks us through his training schedule and ithlete Pro data.
In his latest training blog, Brian Schwind takes on the Steelman Olympic Triathlon in what was a month full of mixed emotions for Brian.
Having now completed 2 target events, Andy Dolphin now takes on Ride London as his third and final target event for the year.
Andrew Tamplin started July happy, fit and looking forward to the month of sweet spot training, putting in some harder efforts with the aid of ithlete Pro to guide him. Did Andrew get through July unscathed?
After the ironman Coeur d’Alene (IMCdA), Brian Schwind takes us through the effects of the race on his heart rate variability.
June saw a continuation of Andrew Tamplin’s zone two training and an event that should really send any persons heart racing – His wedding!
June saw Andy Dolphin dealing with a cold, 3 goal event with each spaced 2 weeks apart and handling back-to-back tapering!