We know sleep is hugely important for recovery. Here are some excellent tips from an article by expert Nick Littlehales.
Periodisation refers to the alternation of loading and de-loading phases within training, balanced with periods of recovery in order to produce supercompensation – the magic by which the athlete’s performance improves.
This study followed one looking at changes in HRV during preseason training camp and was designed to assess HRV changes during the early part of the competitive season to see whether the same effects on different positions occurred to the same extent.
Athletes and their coaches are always looking for reliable, convenient ways to monitor how well their training is going and performance gains its producing. We know that morning HRV measures are affected by training programmes, but what should we look for to be effectively monitoring adaptation?
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!
Government guidelines in the UK suggest no more than 14 units per week, equivalent to a standard glass of wine or a pint of lower strength (4%) beer every day for maintaining health. But do these suggestions also apply to athletes in training?
Is HIIT a better use of your precious training time than longer sessions of continuous running? An important question for runners is ‘am I more likely to get injured with one type or the other?’
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.
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…
Doing a good job of managing your total load will reduce the likelihood of illness and injury significantly. This post follows our recent summary of the International Olympic Committee (IOC)’s consensus statement on loading in sport and focuses specifically on their practical recommendations.
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.
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?’
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.
Following on from our recent research summary, we take a closer look at adrenal fatigue and how it affects your training and performance
Simon Wegerif, Creator of ithlete summarises HRV research led by respected sports scientist Stephen Seiler. What exactly is the relation between workout intensity & recovery?