Perfecting the pre-race taper with HRV
Do you KNOW how to get that taper just right? Too little and your adrenal system won’t be ready on race day, too much risks fatigue.
HRV and Covid – an ithlete user’s perspective
Covid is still in the news, but mostly because of the revelations about Matt Hancock’s WhatsApp messages. Otherwise, you might get the impression that Covid has gone away. I work in the NHS. Until a few weeks ago I was required to undergo a lateral flow test twice a...Understanding your Acute to Chronic Training Load Ratio
Guiding your training load with the acute to chronic training load ratio is a great way to avoid over/under training and minimise the risk of injury. Using ithlete Pro automates this process for you, delivering easy-to-follow colour-coded guidance.
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 case study data from elite athletes
Coaches of elite athletes share some of their ithlete HRV data and observations which illustrates useful feedback on how they were adapting to training and other stresses.
What position to take your HRV – lying down or standing?
Who, what & why? It’s a question we get asked a lot at ithlete: should I take my morning measurement lying down in bed, or standing up? Our response has always been that if you have a low resting heart rate (less than 55 bpm), then you should be doing the...HRV response and other lessons from a long Gran Fondo
As some readers will remember, two years ago I prepared for the Mallorca 312, the longest (and possibly best organised) Gran Fondo cyclosportive event in Europe. Last weekend was the third time I have done it, and my target was to beat the previous two years’...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?
Why Team MPI track Heart Rate Variability
by Mark Sortino, Team MPI For this article, I’d thought I would write directly to both athletes and coaches on the value of using ithlete Pro and ithlete Coach App. The Challenges of Remote Monitoring At Team MPI, we work for our athletes and provide unlimited...Mallorca 312 cyclosportive race report
Once again this was one of my main target events for the year, and the training camp I performed in Tenerife in March was intended to prepare me for over 5000 vertical metres of climbing in the 312 km of the event. This has now become one of the premier long distance...To train or not to train – one ithlete user’s journey through recovery
My biggest mistake: When the neuro surgeon told me my recovery would take two years my first reaction was shock and disbelief. Then I said silently to myself: I’ll show them I’ll do it in less. Recovery Training from illness, injury or surgery, is not just about...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...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...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.
Training for recovery following cancer diagnosis
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.
Training Blog: Andy Dolphin – November
The 1st October was the start of a progressive training plan to lead me up to a few events next year…
Why does it remain so difficult to recover? In conclusion
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.
Why does it remain so difficult to recover? Loss of Stress Management and Loss of Identity
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…
Why does it remain so difficult to recover? Missing the Sport
Missing the sport. Having spent a long time addressing my inner turmoil over almost all other elements of the recovery process I surprised myself by bursting into tears one day watching the Olympics on TV. “I just really miss swimming,” was my explanation to concerned...Why does it remain so difficult to recover? Lack of Acceptance
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.
Why does it remain so difficult to recover? Loss of Routine and Structure
I had always felt like my routine was dictated by pool and gym hours. Strangely I had never set myself recovery hours. Never set aside any portion of the day for doing things to promote recovery; napping, meditating, visualisation etc. and subsequently recovery was being neglected. The irony then, of complaining of free time, when there were already more swimming related jobs for me to be doing than I was fitting into a day.
Training Blog: Andy Dolphin – October
Following the post-holiday blip, HRV has been fairly stable even considering my cold in mid-September. Mood and stress though have been an issue, particularly mood, most notably post holiday (expected) but also through the most part of September.
Why does it remain so difficult to recover? The Discomfort of Doing Nothing.
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.
Why does it remain so difficult to recover? Introduction
Full time Sprint Swimmer Georgina Gardner Stockley introduces her upcoming blog series ‘Why does it remain so difficult to recover?’
Training Blog: Andy Dolphin – September
Post Ride-London has been a bit low-key; the two weeks immediately after was a case of easing off as training had been ongoing for 6 months as this was my main event. And then the latter end August into September was a family holiday, although I managed to get a few...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 Blog: Andy Dolphin – June
Having spent 6 months building up to the 300 mile ride, it was time for backing off a little…
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 Blog: Andy Dolphin – April
Week 14 This week culminates in a long training ride for our charity event (see footer). So the week would focus on low volume with HIIT, and introduces the first build phase of the training plan; 5th April – 65 minutes inc w/u, endurance based with 6 x 60 seconds...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.
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 for the longest ride…pt 2
Simon is well under way preparing for the Mallorca 312, increasing volume and adjusting diet are in focus in this post.
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...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...Training Blog: Brian Schwind – October
With my last race of the season completed I headed into September and October with the main goal of recovery and rejuvenation. My focus is spending more time with my wife, getting outside and doing some different activities, and just enjoying some free time. I have...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.
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.
Training Blog: Brian Schwind- August
In his latest training blog, Brian Schwind takes on the Steelman Olympic Triathlon in what was a month full of mixed emotions for Brian.
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: 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!
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!