5 tips for managing your taper using Heart Rate Variability (HRV)
You’ve done the training and logged the miles – so how do you ensure your taper is on track to deliver the best possible performance on the big day?
Why ithlete? Know when to train and when to rest
There are many great reasons to choose ithlete, so many that we’ve written a blog series looking at why we do things the way we do. Follow the series to learn more about the type and length of measurement, how breathing influences your HRV and much more. In an earlier...Why ithlete? Adding context to HRV with Wellness metrics
Many people enjoy watching their HRV number fall after hard training, followed by a rebound a day or two later can be very satisfying. They also notice the impact of a late night for example, or a short illness. But it’s not always that simple to interpret the cause of changes.
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...Simon Says – daily actionable ithlete Pro guidance
“Simon Says” ™ is a new, exciting addition to ithlete Pro that does all the heavy lifting of interpreting your recovery metrics and delivers them in a short paragraph that can be read and understood in just a few seconds.
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.
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?
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!
ithlete Pro – a new look and new features
A first look at all of the exciting new ithlete Pro updates.
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.
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...A Fully Integrated ithlete Pro and Training Peaks Experience
Training = Workouts + Recovery The secret to optimising training lies in managing your recovery. It makes sense that building a comprehensive data set of the two will enable athletes to manage the balance and improve performance. The full ithlete Pro and Training...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...The Science behind the ithlete Pro Training Guide
The ithlete Pro Training Guide brings truly personalised, actionable training guidance on a daily basis. So how does it work? And why?
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...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...A Daily Training Cycle
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.’
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 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.
What happens to HRV when training load ramps up fast?
It is very important to take into account the trends reported by both the Week and Month Change indications, as these are the ones that will report an increasing and unsustainable imbalance between stress and recovery.
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.
How a coach can use HRV in the build up to elite sprint swimming competition
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.
Training Blog: Andy Dolphin – Febuary
Training weeks 5 through to 7 incorporate a number of group training sessions ahead of a scheduled rest week starting late February. How will this effect the HRV? Read on to find out.
TrainingPeaks: Enter HRV
Users of ithlete Pro can now sync with TrainingPeaks to gain further insight in to how training effects their HRV and to base training decisions on objective recovery.
Training Blog: Andy Dolphin – January
The start of the year sees a return to a training plan. 4th Jan was the first session, which was endurance based with 2 x 10min tempo included, 60 mins, repeated on the 6th (although this suggested HIIT, I stayed with the schedule). 8th Jan strayed from the plan when...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...Training Blog: Andy Dolphin- December
December will be a few weeks of preparation, with a plan to carry out an FTP test over Christmas. To start the week was 90mins constant higher endurance on the turbo. 1st and 2nd had good readings, 1st was a rest day, so on the 2nd it was a 60min lower endurance...Training Blog: Andy Dolphin – November
The week below was a scheduled recovery week in the periodised routine. However the first part of the week suggested I could do more than the 1-hour recovery session on 27th and a lower endurance session with 2 x 10min tempo on the 29th, but I stuck with it. My...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...Training Blog: Andy Dolphin – October
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.
Can your HRV Number be too High? Here’s the Research
Our latest research summary focuses on two studies from Yann Le Meur who sheds some light on how and when parasympathetic overreaching occurs.
Tuesday Tip: Reducing Stress in the Workplace
Our recent research summary focused on the investigation of how work affected individuals in both psychological & physiological respects. In addition, the full research paper from the University of Queensland, Australia shared some useful tips to reduce workplace stress which we have summarised for this weeks Tuesday Tip
Training Blog: Andrew Tamplin – August
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:
Training Blog: Andy Dolphin – August
In his August Training Blog, Andy Dolphin talks us through his training schedule and ithlete Pro data.
Tuesday Tip: The Real Impact of Travelling
This weeks Tuesday Tips takes a look at the real impact of travel with some steps to help avoid the stress of travel
Training Blog: John O’Regan- August
Its been a busy month of intensive training sessions for John O’Regan. Check out his August Training Blog here
Nutrition, Stress and HRV
This week’s Tuesday Tip focuses on nutrition the impact on stress. Do you reach for those ‘convenience foods’ after a stressful day? If so take a look at some useful nutritional tips we’ve put together
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?
Training Blog: John O’Regan – July
Following on from last month, July has been quite a stressful month for John O’Regan with his training being very intermittent Did John manage to finish July strongly?
Training Blog: Brian Schwind – July
After the ironman Coeur d’Alene (IMCdA), Brian Schwind takes us through the effects of the race on his heart rate variability.
Training Blog: Andrew Tamplin – June
June saw a continuation of Andrew Tamplin’s zone two training and an event that should really send any persons heart racing – His wedding!
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.
Training Blog: Andy Dolphin – June
June saw Andy Dolphin dealing with a cold, 3 goal event with each spaced 2 weeks apart and handling back-to-back tapering!
Training Blog: Brian Schwind – June
After 6 long months the time to taper for Ironman Coeur d’Allene 2015 has finally arrived for Brian Schwind.
Training Blog: Andy Dolphin – May
In his first Training Blog for ithlete, Andy Dolphin talks to us about his May training regime.
Training blog: Andrew Tamplin – May
May saw Andrew Tamplin take on base training using ithlete Pro as his coach. A wise choice!
Training Diary: May 2015 by John O’Regan
May has been a mixed month for John O’Regan following a disastrous run at the 24-hr World Championships in April where he picked up a stomach bug knocking his training back in the process.