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.
HRV guides trained cyclists to new performance highs
Who, what & why In a previous post we covered studies that show using HRV to be significantly better than a standard training program in improving the performance of club and recreational runners. Now, a new study by researchers from the Universities of Alicante...HRV response and other lessons from a long Gran Fondo
As some readers will remember, two years ago I prepared for the Mallorca 312, the longest (and possibly best organised) Gran Fondo cyclosportive event in Europe. Last weekend was the third time I have done it, and my target was to beat the previous two years’...The effects of overreaching on trained cyclists
Most endurance athletes are familiar with the term ‘overreaching’. That’s when you do high volumes of intensified training to cause supercompensation. But what actually happens to your body and what measures can you use to identify when overreaching has gone too far and become unproductive?
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.
How to use HRV for marathon training
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?
Individualised cold water immersion to speed recovery
Who, what and why? Coldwater immersion baths are often used to speed up recovery in both endurance and team sports. It is thought to be effective by moving fluid back from muscle tissue into the circulation, preventing reduction in contractility and associated muscle...How does HIIT make you fitter? And how intense does it need to be?
Interval exercise typically involves repeated bouts of intense exercise followed by short periods of recovery. This method is commonly divided into high-intensity interval training (HIIT; ‘near maximal’ efforts of 85-95% max heart rate) and sprint interval training...GB du/triathlete’s HRV and race performance correlation
I have been using ithlete for over three years now but it’s only been since the start of the year (2017) that I have started using it to its full potential with an ithlete Pro subscription. In previous years I would exclusively just use the iPhone app to help guide me...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...Science and Cycling 2017 Dusseldorf – Our Highlights
Science and Cycling is an annual event, held near to the start of the Tour de France. The event enables sports science researchers and top-level practitioners to mix informally, and to listen and participate in a formal program of high quality peer reviewed...To train or not to train – one ithlete user’s journey through recovery
My biggest mistake: When the neuro surgeon told me my recovery would take two years my first reaction was shock and disbelief. Then I said silently to myself: I’ll show them I’ll do it in less. Recovery Training from illness, injury or surgery, is not just about...Simon’s Tenerife Training Camp
The plan The main objective of this camp was to get in some good base miles with an emphasis on climbing in preparation for my second year of the Mallorca 312 challenge. Living in the New Forest in southern England, the terrain barely meets the criteria for...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...Ironman Training utilizing HIT as a primary training tool
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.
Training Blog: Andy Dolphin – October
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.
Athletes: Fit but unhealthy?
Prof Paul Laursen & Dr Phil Maffetone have consistently preached the message that elite level performance needn’t be at the cost of your long term health. Their recent opinion piece highlighting why is summarised here.
Training Blog: Andy Dolphin – July
End of June is a scheduled recovery week, so not much during the week other than a 75 minute tempo ride on the 30th. Then on the weekend 2nd July was a group ride 2 hrs 30 mins, 56% in heart rate zone 2 and 38% in zone 3. On the 3rd it was Hill repeats at...Training Blog: Andy Dolphin – June
Having spent 6 months building up to the 300 mile ride, it was time for backing off a little…
Science and Cycling 2016 – Summary of presentations
Science & Cycling is an annual gathering of researchers, expert practitioners and team performance managers arranged a couple of days before, and close to the start of the Tour de France. It was our first time attending and exhibiting and turned out to be one of...Research Summary: Cumulative fatigue in Elite cyclists during the Tour of Spain
Who, what & why? The three week long cycling Grand Tours (Italy, France, Spain) are well known to be amongst the hardest multi day endurance events in the World. But for most of us that will never experience one, how fatigued do the riders actually become, and...Training Blog: Andy Dolphin – May
This month see’s Andy and his team take on the much anticipated 300 mile Charity Ride!
Mallorca 312 – Event and post race recovery
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.
Training Blog: Andy Dolphin – April
Week 14 This week culminates in a long training ride for our charity event (see footer). So the week would focus on low volume with HIIT, and introduces the first build phase of the training plan; 5th April – 65 minutes inc w/u, endurance based with 6 x 60 seconds...Training for the Mallorca 312. The final month.
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.
Training Blog: Andy Dolphin – March
Hopefully this is a sign of improved fitness and my body getting used to the increasing workload, adaptation, and therefore recovering quicker.
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).
Training for the longest ride…pt 2
Simon is well under way preparing for the Mallorca 312, increasing volume and adjusting diet are in focus in this post.
Dr Phil Maffetone on LCHF and heart rate variability
Internationally recognised expert on health, nutrition and performance Dr Phil Maffetone talks all things LCHF.
Preparing for the longest ride…
By Simon Wegerif Every year I have to do something that tests the limits of my endurance. Two years ago it was the Haute Route challenge of cycling from Geneva to Nice in 6 timed stages across the Alps, and last year it was the Etape TdF stage with 4500m of climbing...Training Blog: Andy Dolphin – July
Having now completed 2 target events, Andy Dolphin now takes on Ride London as his third and final target event for the year.
Training Blog: Andrew Tamplin – July
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?
Research summary: A successful vs. an overtrained triathlete
Our latest research summary takes a look at a case study of heart rate variability (HRV) in two elite triathletes, one successful, one overtrained
HRV: My Key to Longevity in Ironman Training by Brian Schwind
Brian Schwind provides some helpful tips from how he uses his heart rate variability in his daily training.
John O’Regan won the Red Bull Wings for Life World Run!
Monday April 28th HRV= 72 Green. Taper time and a good result after yesterday’s race and I was half expecting it to be lower based on the effort I put in. Woke before the alarm but still managed to sleep a little bit more than usual as the alarm was set for a few...London Marathon Sub 3hr Pacer John O’Regan week report
Monday April 07th HRV 67 Green. A reasonable result after yesterday’s steady session and late night. Feeling good but will take it easy today. Easy lunchtime run of 7K staying slow and keeping an eye on HR which seemed than expected. That’ll be all for today...Training adaptation & HRV in elite endurance athletes: Opening the door to effective monitoring
Simon Wegerif looks at the latest HRV research review, Training adaptation & HRV in elite endurance athletes: Opening the door to effective monitoring.
80:20 training & heart rate variability by Andy Dolphin
Learning about heart rate variability I started cycling in April 2012, and quickly found out about the ithlete heart rate variability (HRV) app in July. Up until that point I didn’t really train as such, but simply went out for a ride. I did a sportive in July and...Simon’s Polarised Training Challenge: The results!
The Etape du Tour 2013 Sunday 7th July So was all the training and preparation worthwhile? Read on to find out! Taper & travel After a couple of good rides the previous weekend, I began my taper with an hour long aerobic ride on Weds 3rd July, and a light workout...Etape du Tour – Simon’s Polarised Training Challenge
Well, this is the last update before the main event – the Etape du Tour 2013. In case anyone is not aware, this is the stage of the Tour de France that mortal athletes are allowed to ride, en masse but with closed roads, crowds, policing & neutral support...Cyclingphysio.com ithlete review
We wanted to share this great independent take on ithlete with you! A while back the ithlete team spoke to a guy named Dave who had a few questions about ithlete and mentioned he was reviewing it for his site – great we thought. But things are as busy as ever here at...Fatigue, overtraining & the road to recovery
Okay, here goes . . . my first ever internet blog. Where shall I begin? Well it makes sense to share my experiences and understanding of the phenomenon that brought about me working in conjunction with ‘ithlete’ and using heart-rate variability to inform my training ....Ben Ives
By day I am full-time GTA/Funded PhD Sports Coaching student at the University of Hull. By night I am a hyper-motivated road cyclist who is determined to obtain a professional contract. I turned to cycling in 2011 after a long career of playing football for Derby...The Dragon Ride; Simon Polarised Training Challenge
Dragon Ride (Wales, 9th June) The Dragon Ride, at 130 miles, and 3400m of climbing is easily the hardest ride I have done in a long time (perhaps ever!). I thought I rode it conservatively, but the zone distribution chart below shows that I spent the majority of the...Simon Wegerif’s Polarised Training Challenge part 6
We’re now 10 weeks in to the Polarised Training Challenge and I think it’s time to take stock of what we have achieved in performance terms. The table below summarises performance at two recent ‘test’ events: Both of these are 100 mile (approx)...Simon Wegerif’s Polarised Training Challenge Part 5
In this 4th update, I’d like to run through the preparation for the first real test of the season – the Hampshire Hilly Hundred – a course designed to make the most of the rolling countryside of north Hampshire. The section of chart below is my heart rate...Tim Crowley on Coaching with HRV
By Tim Crowley I have been using heart rate variability in my own training for nearly 2 years. For the past year I have been using it with many of my athletes. This number is steadily increasing and by end of this year I will make HRV a requirement for all athletes I...HRV Research Summary: Dr Martin Buchheit, HRV & predicting performance
Simon Wegerif, Creator of ithlete takes a look at heart rate variability leading expert Dr Martin Buchheit’s research, HRV as an indication of running performance.