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?
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.
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.
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?
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!
What is really remarkable about this study is that those following HRV guided training time showed greater 5k performance improvement over their control group counterparts every time!
We know that you can use a number of different modes of exercise to improve strength and fitness. But what mechanisms each works by has not been completely understood and communicated, nor has whether these effects change with age.
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.
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.
The 1st October was the start of a progressive training plan to lead me up to a few events next year…
Full time Sprint Swimmer Georgina Gardner Stockley introduces her upcoming blog series ‘Why does it remain so difficult to recover?’
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.
The Australian Institute of Sport monitored 33 international track and field athletes across 5 seasons. They found injury and illness were major factors for success.
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.’
This month see’s Andy and his team take on the much anticipated 300 mile Charity Ride!
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.
Hopefully this is a sign of improved fitness and my body getting used to the increasing workload, adaptation, and therefore recovering quicker.
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.
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 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.
Our latest Infographic focuses on the three different levels of endurance training and how your HRV responds to each training level
In his latest training blog, Brian Schwind takes on the Steelman Olympic Triathlon in what was a month full of mixed emotions for Brian.
June saw Andy Dolphin dealing with a cold, 3 goal event with each spaced 2 weeks apart and handling back-to-back tapering!
June was a difficult month for John O’Regan with a lot of distractions and non training related stress. Find out what he got up to in his June Training Blog.
After 6 long months the time to taper for Ironman Coeur d’Allene 2015 has finally arrived for Brian Schwind.
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.
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 including the highest, lowest, hottest, coldest, most northern and most southern races in the world. Training time is limited and to maximise available time he monitors recovery by measuring HRV to determine future training sessions and intensity. Each week he is going to be sharing ithlete HRV scores, training plans and realities with you here on the ithlete blog.