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 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...

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...

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...

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...

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...

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...

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...

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.

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).

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: John O’Regan – October

John O’Regan is an Irish International Ultra Runner and Adventurer competing at all distances and over all terrain. He has raced on the 7 Continents but with training time being limited, to maximise his available time he monitors recovery by measuring HRV to determine future training sessions and intensity.

Training Blog: John O’Regan – September

John O’Regan is an Irish International Ultra Runner and Adventurer competing at all distances and over all terrain. He has raced on the 7 Continents and included the highest, lowest, hottest, coldest, most northern and most southern races in the world. Training time is limited and to maximise his available time he monitors recovery by measuring HRV to determine future training sessions and intensity. Each month he shares his ithlete HRV scores, training plans and realities with you here on the ithlete blog.

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?

John O’Regan’s weekly HRV Training Diary

Monday May 19th.  HRV= 69 Green. A good start to the week seeing as I’m recovering from a recent 50 Miler but I won’t get carried away and will ease back into training rather than push my luck.  Decided to head for the track after work and also use the opportunity to...

John O’Regan’s HRV Training Diary 21-27th April

Monday April 21st.  HRV= 65 Green. Woke without the alarm seeing as it’s a day off and pleasantly surprised at the high score.  Didn’t delay with getting ready nor did I rush and without thinking I was off out the door unsure of what was ahead and I’d let the first...

John O’Regan’s HRV Training Diary to 14-20th April

Monday April 14th.  HRV= 59 Amber. An expected result for the day after the Marathon and surprised it isn’t lower as I feel like I have a dehydrated hangover caused by the condition’s yesterday.  Legs feeling relatively ok and apart from some slight discomfort in my...

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...

John O’Regan’s HRV Training Diary to 1st April

Monday March 31st.  HRV 51 Amber. A much lower than expected result but I’m glad of it as it tells me that I worked hard yesterday.  Will take it easy today with the focus being on recovery and refuelling.  Easy lunchtime run of 8K at a leisurely pace and finished off...

John O’Regan’s HRV Training Diary 24-30th March

Monday March 24th.  HRV 66 Amber. A good result after yesterday’s effort as I was prepared for a Red.  Training continues as normal but today will be strictly recovery running being cautious after yesterday’s long run and the principle of stress / rest / adapt.  Easy...

John O’Regan’s HRV Training Diary 17-23rd March

Monday March 17th.  HRV 81 Green. A good start to the week and a great result to make the most of a Bank Holiday Monday.  Using the opportunity for some company to start the run my plan is a repeat of yesterday but I’ll be conscious of what I’ve already done and...

John O’Regan’s HRV Training Diary 10-16th March

Monday March 10th.  HRV 63 Green. A better start to the week than last Monday but still low enough considering the relatively easy week I’ve had.  My thoughts are I’m slightly fatigued from the weekend as the coaching course didn’t allow for sufficient recovery...

John O’Regan’s HRV Training Diary 3-9th March

Monday March 03rd.  HRV 56 Amber. Not a great start to the week but it’s a result that tells me I worked yesterday and I’ll take it.  Easy lunchtime recovery run of 8K keeping a close eye on my heart rate and slowing the pace if required to keep it low.  Don’t look...

John O’Regan’s Training Diary 24th Feb – 2nd March

Monday February 24th.  HRV 77 Green. Late to bed last night but a good result even though I’m feeling a little bit tired.  Went out at lunchtime with the intention of running close to Marathon pace but it seemed more of an effort than it should and the session became...

Pin It on Pinterest