First Triathlon of 2020 ✔️ It was time to toe the line again with @triathlonwitten last weekend. The 2. Bundesliga Berlin was on the menu in a bit of a weird format 750-28-3.5 🏊🏻♂️🚴🏻♂️🏃🏻♂️ With the last period in hindsight I made the choice to focus on training more than the remaining races to work towards some longer term goals. 📈 That being said, being able to race again felt like a gift. 🎁 Not only was it a gift but also a hard lesson. My TomTom for navigating the swim was a bit DomDom and I swam all over the place. On the bike I pushed enough watts for a good bike leg, unfortunately the non strayer memo didn't reach everyone and by the time we were half way round the course it was a train of athletes heading for T2. On the run I just didn't have the legs yet to be competitive, did win a position in the final sprint though. 😉 Came in 6th with the team. Scored some points with 24/70th place. All with all it was a nice weekend. Raced in 2020 😁 Met new teammates 👋🏻 Raced a race I never did before ✅ And I can't thank my sponsors and the team enough 🙏🏻 Onto the next! 📸 Mei-fen Timmermans 📸 @triathlon_pics #triathlon #bundesligsa #berlin #hrv4training #julbo #ovalrevolution #huubster #huub #GoOval #byenutrition #julboeyewear #triathlonwinkel #julboathlete #triathlonwinkelnl #EDCO #edcowheels #boostyourenergy #runnersworldeindhoven #HRV #runnersworldnl #HRV4T #BYE #segementbyjulbo #edcoadvantage #AbsoluteBLACK #rideovalridemore #runnersworldehv
Training with HRV has become a common practice, the ability to measure your body's stress levels over time, and potentially predict if your body is on the verge of sickness due to fatigue is a powerful one. However, learning how to properly measure and track your HRV can be difficult. Since I started using the @hrv4training app I’ve run into many questions about HRV and how I should incorporate it in my training. The answers to these questions has come in the form of @hrv4training BLOG posts, emails and youtube videos. Twice a month @hrv4training sends out emails with links to articles and videos that help you understand the fundamentals of HRV and how to best use the information you collect. My most recent watch is an interview with @altini_marco detailing how to train using @hrv4training 📸 @vr45photography . . . . #lokester #lokestergram #hrv4training #scienceinsport #hrv #training #xcskiing #rollerskiing #rossignol #anotherbestday #bandofheroes #ullr #timetrial #trainsmart #paincave #hardwork #hrv4t #fnsc
I had been a skeptic that high volume running would translate into fitness. However, my data shows a significant increase in performance and I have not suffered an injury. Fitness : +723% (Strava ) Weekly Mileage: 81 - 290 miles (Strava ) Injury Risk : Optimal Load (HRV4t ) vo2max estimate: 50 (Garmin ) Lactate threshold: 8:08 (HRV4t ) #biohacking #quantifiedself #seltracking #ultrarunning #strava #hrv4t #garmin #run #trailrunning
May 2020 has been a huge mileage and vertical gain running month for me. The virtual races have been keeping me more engaged and busier than I would have thought possible. With over 585 miles in 30-days and almost 94k vertical feet this is nearly 3x my usual activity level. The crazy thing is that my HRV (heart rate variability ) and RHR (resting heart rate ) have been dramatically improving consistently through the month. Strava Summit claims that my fitness has improved 572% since last year. It is clear that running with Van has had a huge impact on my endurance capacity. #strava #veloviewer #ultrarunning #quantifiedself #biohacking #selftracking #iamlimitless #hrv4t #oura #ouraring
Life is unpredictable, stress,sickness and injury can come out of nowhere. As athletes the last thing we want is to be blindsided by a cold or broken bone with no way to adapt. @hrv4training solves this issue. After I broke my trapezium bone over the summer and later pulled a muscle in my leg in November I used @hrv4training to ease my transition back to training full swing. I was able to do this because of hrv4training’s daily feedback and detailed measurement system. By tracking my sleep, heart rate and training load @hrv4training was able to give me advice on whether I should consider limiting intensity or proceed as planned. This easy to use intuitive advice helped me decide how to attack each training session if I was ever unsure of how I felt. Life is unpredictable, so when sickness or injury strike, use @hrv4training to help get you back on track. 📸= @vr45photography . . . . #hrv4t #hrv #hrvambassador #scienceinsport #xcskiing #skiing #wintersport #easyhealth #trainsmart #data #heartrate #heartratevariability #goforit
With Christmas right around the corner and the new year following closely behind I am proud to announce that I will be returning as an ambassador for @hrv4training I love working with the folks at @hrv4training and I truly believe in their product and I am very excited to see what I can learn about myself and my training this coming year using HRV4TRAINING. If you want to learn more about the HRV4TRAINING app head over to HRV4Training.com and start putting the science behind your sport. . . . #hrv #hrv4training #hrv4t #running #trailrunning #xcskiing #scienceinsport #training #recovery #injury #teamullr #ullr #fnsc #canmore #race #highfive
Hit my weekly goals. Kept my 7-day blood glucose @ 73 mg/dl. Spent over 60 hours in ketosis and pushed my resting heart rate down a bit to 52. Also broke 52 miles this week running with Bolo. It is really nice to have a break from the holiday meals. #fitness #health #strava #lifeomic #bloodglucose #diabetic #hrv4t #garmin #weeklymiles #run #ultrarunning #quantifiedself #selftracking #biohacking #keto #ketogenic #stravasummit
In a world constantly being distracted by novelty and technology, being fully present is becoming ever harder! When at the dinner table, the office, talking with friends and family, or any time where you should be engaging fully - ask yourself if you are 100% present in the moment, or if something is distracting you from fully engaging. Is your mind wondering or is technology drawing you in.... What ever the distraction may be, take a deep breath, re-focus and allow yourself to be present with what is in front of you at that moment. Being present, is the best present! #BePresent #DistractionIsEverywhere #Novelty
Very thankful to @ryanviss3r for his mention in this weeks @cyclingweeklymagazine . Ryan is both a rider and the Team Manager of Adeki supported @taap_racing . We are extremely glad our HRV monitoring has been helpful in promoting the awareness of energy zapping stress triggers, enabling Ryan to plan his recovery more effectively. It’s not mentioned in the magazine but Ryan pulled on the National Champions jersey at the Masters this season after an incredible performance in the scratch race. We look forward to seeing what 2020 brings! #NationalChampion #RecoveryIsKey #WorkingAthlete
Is stress impacting your golf game? Are you aware of the non-obvious effects that pressure, or a bad shot has on your mental game or your physiological state? Most people, without a doubt spend a great deal of time on their technical game - but even with the best-looking swing in the world, you risk losing the round due to stress unless you learn what your triggers are and how to manage them. Did you know that your slower club speed or lack of critical thinking ability could be down to lack of recovery during your sleep the night before? Remember quantity is important but quality is imperative. Have a think back to the last time you hit the first tee in a good state, how was your shot? Now reflect on a different time where you walked up to the first tee in a more stressed state. How did you perform then? Think further, did this then show a trend throughout the round? There are factors both outside and during the game that could be impacting your ability to perform well and consistently. Why leave your game to chance? Drop us a message and find out how you can start reducing that risk, today! #Golf #ConsistenPerformance #StressedResult #Recovery #GolfHacking #GetTheEdge
Optimal performance is a byproduct of the right balance between training and recovery. We know that stress is cumulative and our body’s experience a level of stress in each activity we undertake - therefore the more activity, the more stress. To overcome this load, adapt and perform to the best of your ability, you must focus on restorative recovery. Recovery is not cumulative so when you are planning recovery, make sure you maximise that time! If you do not fully recover, you risk illness, injury and underperforming.....can you afford to take that risk? #TrainHard #RecoveryIsKey #RecoverHarder
This week we are in Manchester for the Mind Factor - performance coaching course. We’ll be presenting on stress, heart rate variability and using wellbeing data to drive objective decisions to enhance performance, through wellness. #PerformanceCoaching #PerformanceThroughWellness #DataDrivenDecisions
How often do you take time to break away from the ever growing to do list and give yourself the opportunity to recover? Day time recovery can help clear your mind, improve productivity and improve your mood. Long journeys in the car often require a fuel stop, so treat your day the same way. Don’t risk running on reserves, it will only increase your stress levels in the long run. #DaytimeRecovery #MeTime #PlanAhead
At Adeki we make the intangible, tangible by using state of the art biotechnology to measure your body's response to stress, recovery, sleep, and exercise. Our performance coaches then work with teams and individuals to unlock their true potential through a holistic approach to effective and sustainable habit change. This data-driven approach ensures that your journey is measurable beyond conscious thought - after all your body knows the score, even when your thoughts may not. Are you performing to the best of your ability, consistently? Don't wait until making your new year's resolution to create change, get ahead of the curve with Adeki Performance. Email us at info @adeki .me or message me directly to kickstart your journey, today. #BioTech #CreateChange #HeartRateVariability #StressMapping #PerformanceManagement
The weekend is the perfect time to leave your phone at home and enjoy the outdoors. Whether it’s a solo walk, energising exercise or spending time with the family in nature, just leave your devices at home and re-ground yourself with some self care. You and those around you will appreciate taking the time....try it 🙌 #OutdoorsIsFree #NoTech #NatureCures
Gratitude is a powerful emotion. It can influence your state and trigger your parasympathetic (rest and digest response ). So, not only does it have the power to make you feel good but it can literally trigger your body’s response to start recovering from stress. So the question is....What are you thankful for? Make a list and remind yourself daily! #Gratitude #BeThankful #ThankAndRecover
The wellbeing of your workforce directly affects your company's bottom line. With the ever-expanding demands of business and workers feeling the constant need to deliver, it is your corporate responsibility to ensure health and wellbeing improvement strategies aren't just in place but implemented with success. With our stress mapping technology and coaching services, Adeki can measure your company's baseline, help you design and implement effective strategies and ensure you don't just 'tick the box' for corporate health and wellbeing. A happy and vital workforce is a productive, loyal and high performing workforce. Don’t leave it until the point of needing a cure…investing early in prevention will save you in the long run. #PreventionIsBetterThankCure #HappyWorkforce #CorporateWellbeing
Do you take your device to bed with you? Whether it's your laptop, phone, tablet or another, it could be seriously impacting your overnight recovery. Blue light exposure close to bed time can prevent the production of melotonin, your body's natural sleep hormone. This can in turn have a negative effect on your sleep quality and cause you to carry left over stress in to the next day. So, maybe not having a device in the room is a little too bigger hurdle for day one....So what steps can you take to overcome this ingrained habit? Start by giving yourself the opportunity to make a decision. By all means take your devices to bed with you, but set an alarm for the same time each evening where by you just need to take one action.....simply close the laptop screen or lock your phone/tablet. By doing this it gives you a moment to think about the next step. At first it may be to carry on what you are doing, because the temptation is overwhelming and that is ok. But over time you will likely find the more you think about it, the closer you come to a decision to remove that temptation......and that is where change happens. Try it and see......Let us know how it goes. #SleepRoutine #BlueLight #OpportunityAwaits
Do you frequently travel through time zones for work? When you change time zones, your circadian rhythm - the body’s natural body clock - goes out of sync. This plays havoc on your internal systems, especially if there is little or no strategy in place to re-balance. It can affect your sleep, mood, appetite, digestion, productivity, mental wellbeing and so much more. There are a few key, non invasive strategies you can adopt to take the edge off and re-balance your nervous system to ensure you hit the ground running when you need to perform at your destination. Want to know more? Drop us a message ✈️🛩 #EffectsOfTravel #TravelStress #JetLagBusting
Last weekend we attended the Walter Hayes Trophy at Silverstone circuit to support @gough_racing . An eventful weekend, as is often the case in motorsport but Stuart qualified for the final - a 15 lap, 36 car shoot out. Unfortunately Stuart sustained some damage to the front steering arm early on, but he kept his cool and finished the race. We are pretty proud to have the Adeki logo on the side of Stuart’s car, do you like it? #Motorsport #KeepingCool #AthleteSupport
Goals and ambitions sometimes feel like climbing a steep mountain, with the peak high up in the clouds. There is nothing wrong with thinking big, in fact we encourage it. Always have a goal that is above what you feel you can achieve because often we can achieve far more than we think we are capable of. The key however is to start small and build. Going from zero to hero has a higher risk of failure and remember, Rome wasn't built in a day. Here is a three step process to start, motivate and help achieve your goals. 1. Think big - What do you want to achieve and is it easily doable? If so, think a little bigger to the point you are a little uncomforatble with it. Discomfort preceeds success! 2. Start small - Set a date of when you would like to achieve your goal and work backwards to lay out your journey. Now, if today is the starting point, what is the first thing you need to do in order to progress towards your goal? 3. Check in often and with honesty - Often end dates for goals are way into the future and it is easy to loose motivation along the way. Put mini milestones in your calendar and set dates to achieve them by. Keep reviewing them and be honest with yourself, 'Am I still on track?'. Keep re-evalutating your position and don't be afraid from to change the course ahead. Celebrate each milestone! There are two fixed points - where you are now and where you want to be, the journey between the two can change and that is ok. The hardest part of change is making the first move, so begin by first picking up your pen. #MakeChange #Process #GrowthMindset
Adeki ambassador, @velocejaaames (James Baldwin ) has been crowned the World’s Fastest Gamer in its second series. James was picked among 10 talented finalists to travel across the pond to America for a series of assessments, with the prize pot valued at over $1m. James kept his eyes on his goal and managed himself, and his performance exceptionally throughout to come out on top and win an Aston Martin GT drive in 2020. James has been working with our coaching team on stress management, lifestyle balance, creating a performance environment and mindset. We are extremely proud to be working alongside James on his journey to the top ranks of E-Sports and look forward to transitioning back into real world motorsport with him as he looks to maximise this amazing opportunity. #HardWorkPaysOff #WorldsFastestGamer #ProudCoach
Wake up dreading your morning commute? Maybe you rush around getting your family ready for the day ahead, get stuck in traffic or feel like a sardine on a busy train/tube, then walk in the office in a stressed state and get straight to work. Going in to work and knuckling down after a very busy morning routine can be extremely unproductive. Take 5-10 minutes of ‘gold time’ where you get a glass of water and change your state to one of calm before diving in to your daily schedule. Try this breathing exercise for a few minutes before turning the screen on or making the first call: Inhale slowly but deeply for 5 seconds and slowly exhale fully over a further 5 seconds. Most people breathe between 12-20 times a minute and by bringing that down to a controlled 6 will help activate your parasympathetic (rest and digest ) response. Do this for 3-5 minutes and allow the stressful tension to release. Not managing your state and just ‘cracking on’ is detrimental to performance and can impact your wellbeing. Manage your state before it manages you! #ManageYourState #PerformanceHack #ResonantBreathing
Is your glass half empty or half full? Self improvement starts with a change of perspective. Your self talk should positively guide your thoughts and decisions, not negatively govern them. We challenge you today to start thinking of your glass as half full. Each morning from now remind yourself that you are on a journey of improvement, not perfection and your glass is not half empty but half full. #SelfImprovement #SelfTalk #EachDayIsANewDay
After a stressful day it is hugely beneficial to re balance your nervous system to promote restoration and prevent carrying stress into your sleep. Just because your eyes are shut doesn’t mean you are recovering, you may in fact continue to pull from your body’s precious resources. So, how can you hack the system if you don’t have time before bed to re adjust and relax? Well this device is called Dodow - designed to promote nervous system balance through a specifically timed breath exercise. One swipe and it projects a breathing pacer on the ceiling. Simply time your breathing with the expansion and compression of the light and allow your body to do the hard work. Drift off quicker, wake up feeling more vital and promote improved overnight recovery. #SleepHack #OvernightRecovery #Dodow
It is easy to have an ambition or set a target, then fall short due to the length and terrain of the journey. Before you reach your holy grail, you must first get part of the way there.....and celebrate that achievement. Having high ambitions is great but ensure you set mini goals or milestones along the way to keep you motivated and on track. Let yourself celebrate reaching these milestones but also give yourself a break if you go off track. The key is recognising you are off track and putting strategies in place to get back on the rails. Remember.....Rome wasn’t built in a day! #HolyGrail #TheJourneyAwaits #BackOnTrack
Train smart, HRV recovery points are looking pretty good across my demographic. This gives me a valuable look into what my daily training intensity should be #hrv4training
Is your phone or laptop preventing your overnight recovery? It is nothing new to hear 'You shouldn't use technology with blue light before bed', but what is it really doing to you? Blue light can be pretty powerful, preventing the secretion of the hormone melatonin, associated with sleep. It has also been found to alter your circadian rythm (the internal 24hr body clock ) knocking your body out of its natural routine. Sleep for most people is the only time of day that can be solely dedicated to recovery. If you do not recover fully from daily stressors, you will wake up with a shorter fuse to burn. If you really find it a challenge to put the tech down of an evening, there are a few apps that filter the blue light and reduce the effects.
Reports reveal that stress and mental illness accounted for around 57% of working days lost to ill health in the UK in 2018. This equates to 15.4 million days, up from 12.5 million the year before. Have you taken a day off in the past due to feeling overwhelmed? Did you speak to your employer or 'muscle through' hoping it would go away. More and more businesses are directing their resources toward improving and preventing stress and other mental health conditions. If you or someone you know is concerned about mental health, speak to your manager or employer about how they can help.
Interested to see what your stress/recovery balance looks like around the clock? We have been monitoring our director, Kieran, for 3 days and will be posting up snap shots of his lifestyle report in the coming days. With our new monitoring system you can see how much your daily stressors effect you, plus how well your sleep aids your recovery to prepare you for the next day. Are you sleeping well, or are you carrying over stress into the following days and then not performing optimally.....there is only one way to find out! Message us for more details.
Studies have shown a heart rate variability led training programme can improve cycling performance by up to 7%. In an 8 week study of well trained cyclists, athletes that trained based on morning HRV readings improved their peak power by 5% and 40 minute time trail performance by 7%. The interesting part is that the control group, who were training to a standard periodised plan, made no measurable improvement. Heart rate variability can be measured in just 60 seconds each morning. Seems like a rather small investment of time for such high potential return.