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...HRV and Understanding Illness
Using ithlete to measure HRV and predict or understand illness and guide a return to training by Janet Birkmyre I suppose that most of us will have thought a little more about the effects of viral infection on our health and training over the past couple of years,...HRV and Covid – Training during and after infection
During the early part of the pandemic, in June 2020, ithlete won a grant to try and determine whether or not changes in daily HRV could be used to detect the onset and subsequent severity of the illness. What we didn’t know about at the time we conducted the survey of ithlete users, was how Covid would affect an otherwise healthy athlete’s ability to train during the illness and subsequent recovery.
Let’s take another look.
How To Handle An Unexpected ithlete HRV Reading
by Jan Birkmyre Thanks to ithlete I have been tracking my heart rate variability (HRV) via a reading taken every morning since 2012. It is so much a part of my routine these days that it sets the tone for my day. Using the ithlete Pro version of the app I can track...Data informing the training process – but don’t forget the context!
Long time ithlete user Coach Chris Kilmurray recently shared these insights on Twitter. This is an excellent example of how many coaches use ithlete as an overview of how the athlete is coping with training and other stresses and then as a tool to dig deeper when needed.
Lockdown Heart Rate Variability (HRV)
by Jan Birkmyre According to my daily heart rate variability (HRV) readings from ithlete, it is very clear my body loves this lockdown. On reflection, I suppose, that should not come as a complete surprise but even so, the magnitude of the improvement is a shock....How does your HRV vary throughout the day, and why does it matter what time of day you take an HRV reading?
We recommend you take your Heart Rate Variability (HRV) reading at the same time of day – just after waking up and before drinking tea / coffee or checking your emails and social media. But why does it matter what time of day you take an HRV reading, and why can’t you compare a reading taken in the morning with one taken after lunch or in the evening?
Overreaching in trained cyclists – Update Spring 2019
How two different approaches to training camps in quick succession drove results, impacted wellness and how all of this is shown in HRV.
How to use the ithlete Pro Training Guide
Most ithlete Pro users really love this feature when they get used to it, but we have been told others don’t fully understand what the chart is showing them. We have written this starter guide to help you learn what it can tell you more quickly.
Why ithlete? Colour coded guidance
Understand how the ithlete baseline is calculated, what the daily training recommendations are and how you get to these.
Why ithlete? The HRV scoring system
We needed a measure that was scientifically credible from a 1 minute measurement and was intuitive for the user. Here is why our patented lnRMSSDx20 formula fitted the bill.
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.
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’...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.
Discussion with a customer, a useful read for all
This recent email exchange between a customer and ithlete founder Simon Wegerif discussed several interesting and useful points. So, with the customer’s permission we are sharing it as a blog post.
Monitoring adaptation to training with HRV – what’s the best metric?
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?
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...The Science behind the ithlete Pro Training Guide
The ithlete Pro Training Guide brings truly personalised, actionable training guidance on a daily basis. So how does it work? And why?
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...How to use HRV in sports training Part 2
Performing the Daily Measurement with ithlete Here are recommendations for taking your daily heart-rate variability (HRV) measurement: Take the 60-second test in the morning, before breakfast or caffeinated drinks. The exact time is not as important as making sure you...How to use HRV in sports training Part 1
What is HRV? How can you measure it? And what is likely to impact your score?
Why don’t I get the same number when I repeat my HRV measurements?
Some biological measures, such as height and weight can be taken as many times as you like within a short period of time, and you will always get the same number. But many biological measures are not like that…
Why is it important to take ithlete HRV readings at the same time of day?
Try to find a consistent time of day when you can do your HRV reading uninterrupted and with a minimum of external influences, and you will be rewarded with more sensitive and accurate recommendations!
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.
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!
Heart Rate Variability and long life – what’s the connection?
HRV has been recognised as an index of stress and vulnerability to stress, so it’s no big surprise that researchers have been looking for possible relationships between higher HRV and a longer lifespan.
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.
Training Blog: Andy Dolphin – Febuary
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.
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...How well does HRV reflect overall health?
Who, what and why? Heart rate variability, or HRV, has long been considered to reflect overall health. Since the 1980s, Professor Steven Porges described HRV as an index not only of stress, but of vulnerability to stress. In other words, the higher someone’s HRV, the...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...An Interview with Chris Kilmurray
In this podcast ithlete founder Simon Wegerif talks to rider and coach Chris Kilmurray of Point1Athletic. As well as discussing his own HRV journey Chris provides examples of how different athletes respond to training techniques/volumes and importantly how HRV is a...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...Infographic: Levels of Training
Our latest Infographic focuses on the three different levels of endurance training and how your HRV responds to each training level
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.
Tuesday Tip: Event Day Nerves & HRV
Race day arrives but your ithlete score is amber. Familiar? Don’t panic! Here’s why that might be happening and some useful tips to help you balance it out ahead of the race.
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.