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...

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 to use HRV in sports training Part 3

Recovery Strategies Sleep. Not only quantity, but quality is important. Human growth hormone which is essential for body repair, is mostly produced during the first four hours of sleep, and these turn out to be the most critical hours for recovery. Alcohol, caffeine,...

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.

John O’Regan’s HRV Training Diary 5-11th May

Monday May 05th.  HRV= 68 Green. An unexpected result after yesterday’s run but I won’t get carried away and muscle soreness will dictate the day.  Woke very early but resisted the urge to run before my drive home and stayed in bed a little bit longer to at least rest...

HRV after exercise: implications for training prescription

Introduction Researchers Jamie Stanley & Jonathan Peake from the University of Queensland, with the guidance of heart rate variability (HRV) sports research supremo Martin Buchheit have put together an important review article with over 120 references. The paper...

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...

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

Monday February 17th.  HRV 71 Green. Went to bed late last night and woke with the alarm feeling tired but more than happy with HRV result.  Legs feeling a little bit stiff but nothing a short easy recovery run won’t sort and that’s the plan for today.  Legs feeling...

John O’Regan’s HRV Training Diary 18-24th Nov

Monday November 18th. HRV= 67 Red. Knew this was possible but of course was hoping for better, will take it easy today.  Dropped my son off at training and drove around to the Track to see what was going on and to observe and help if required.  This evening’s session...

John O’Regan’s HRV Training Diary 28-3rd Nov

Monday October 28th. HRV= 71 White. Much better than expected but feeling slightly hung over after a few drinks last night.  Decided to try out my new Hoka One One running shoes during my first Recovery run which gave the session some purpose.  Found this session very...

Luke Campbell ithlete utilisation

As the strength and conditioning coach of one of the highest profile athletes from 2012 the pressure was on me to get everything in place for the start of Luke Campbell’s professional career in 2013. In a review of his first professional fight camp we decided that to...

John O’Regan’s HRV Training Diary 22-28th July

Monday July 22nd. HRV= 71 Green. Today will be a rest day apart from some light walking.  Paying attention to my diet and fluid intake but also including small portions of the foods I’ve been avoiding. Plan for tomorrow is another rest day with light walking. Tuesday...

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

Daily HRV Training Diary Monday June 24th HRV= 59 White. A slight improvement and unexpected after the long day yesterday.  Today is yet another long day as the journey home begins. Plan for tomorrow is a return to training run… Tuesday June 25th HRV=53 White. Not bad...

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 ....

John O’Regan’s 13-26th May HRV Training Diary

Daily HRV Training Diary Monday May 13th. HRV= 56 Amber. Expected after almost 20hrs of running, 37 waking hours and very little sleep.  Early start for the long journey home and I’m feeling fine but will only do what I need to do and try to rest as much as possible...

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...

John O’Regan’s HRV Training Diary 15-21st April

Daily HRV Training Diary Monday Apr 15th. HRV= 75 White. Better than yesterday but feel like I’m playing catch up and I’m unsure as to what I should do over the next few days.  The weekend just gone should have been the peak of my training but now I feel like I need...

Bruce Conner on Overtraining

I have a tendency to overtrain I know a lot of highly motived people who do.  Hard training can be very addictive.  I have had three distinct times in my life where I have physically overtrained.  The first was when I was 19.  Back in the fall of 1975 I went to the...

John O’Regan’s HRV Training Diary 18th-24th March

Daily HRV Training Diary Monday Mar 18th HRV= 72 White. Race day and a good result after yesterday’s low score and race day stress can also lead to a lower than normal result.  Up at 8:35am and after a relaxing few minutes I had a cup of coffee and went out for a...

John O’Regan’s HRV Training Diary 18th – 24th Feb

Daily HRV Training Diary Monday Feb 18th. HRV= 66 White An Ok start to the week but I’m feeling slightly congested so I won’t overdo it.  Easy 8K run during lunchtime letting my legs decide the pace as there’s some fatigue since the weekend.  Heart Rate a little bit...

John O’Regan’s HRV Training Diary 11th – 17th Feb

Daily ithlete HRV & Training Log Monday Feb 11th . HRV= 66 White. A slight improvement on yesterday and the slower pace or lack of climbing strength probably worked to my advantage.  Unplanned day off work as my daughter is sick, took the opportunity to do a short...

John O’Regan’s HRV Training Diary 6th – 13th Jan

Daily ithlete HRV & Training Log Monday Jan 07th. HRV=64 White. Expected higher after an easy day yesterday.  I’ll proceed with caution as this could be an advance warning of an illness brewing. Today will be an easy day.  Easy lunchtime run of 40 mins followed by...

Lee Doran’s ithlete HRV Training Diary – December

Getting Started with HRV So, this is my first blog as an ithlete athlete. After receiving support from the ithlete team, I have started using the HRV Monitor and found this fantastic. This month has been an important month for me as I am currently recovering from...

Lee Doran

I’m an international Javelin thrower and UK Champion (2011 & 12). I have been using ithlete for a few weeks now and feel it will be a great asset to my training. I started throwing when I was just 12 years old after picking up a cricket ball at the Gateshead...

Fitness Does Not Equate to Health

by Amber Pierce A big part of what I love about being a professional athlete is helping promote lifestyle choices that lead to better health and overall quality of life. Fitness plays an integral role in maintaining and optimizing health, and people often look to...

John O’Regan HRV Training Diary 10-16th Dec

Daily ithlete HRV & Training Log Monday Dec 10th. HRV=63 White. Lower than expected after a rest day and I suspect it’s down to a cumulative fatigue from a heavy week.  I’ll ease back or do similar to last week rather than trying to train harder and I’ll make sure...

John O’Regan HRV Training Diary 3rd – 10th Dec

Daily ithlete HRV & Training Log Monday Dec 03rd. HRV=70 White. Higher than it should be after a race and goes to show I didn’t give it my all.  Not for the want of trying but it just seems like my fast twitch muscle fibres have switched off and I suppose...

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