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...

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.

HRV: It knows me better than I know myself

By Coach Laura Henry I started taking daily Heart Rate Variability (HRV) readings last February when my coaching company, Team MPI, partnered with ithlete.  I hadn’t ever heard of HRV before, and I was curious to see what it was about.  I was interested in learning...

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?

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.

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.

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 – 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...

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: 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...

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: John O’Regan – November

I finished off last month with a mention of the Volcano Marathon in the Atacama desert in Chile and I’m happy to say it went quite well considering the conditions and the travel involved.The week before I departed for Chile the Volcano erupted and the day after I...

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...

John O’Regan’s weekly HRV Training Diary

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.

Training Camp by Amir Williamson

Good morning Guys, Just sitting here at Gatwick airport waiting to board a plane to Portugal, what’s that you say… holiday? I wish!!! My training partner Sam Milner and I, along with our coach Malcolm Fenton, are off on a two week training camp to the IAAF...

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...

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 3-9th Feb

Monday February 03rd  HRV 68 Amber. Late to bed last night and a few glasses of wine so there’s no surprises with this result.  Legs also feeling a bit stiff but that’s to be expected and nothing that a recovery run won’t fix. Plan for tomorrow is an early Gym session...

John O’Regan’s HRV Training Diary 13-19th Jan

Monday January 13th.  HRV 78 Green. Woke feeling tired but legs surprisingly fresh after yesterday’s long run.  Lunchtime recovery run at an easy slow pace with a low heart rate as I don’t want to push my luck just in case the long run has done any damage.  Finished...

John O’Regan’s HRV Training Diary to 12th Jan

Monday December 30th.  HRV 66 White. Woke feeling tired after a long day so the low score isn’t a surprise.  Decided against running to work as the conditions are far from ideal and think I’d be better off with some extra recovery.  Finished early and used the...

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