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Activity tracking: Training like a champion
How are elite athletes using activity tracking devices? We speak to Jazmine Butcher, Joanna Rowsell, Mark Beaumont and Cassie Patten to find out how this technology is enhancing their training
JOANNA ROWSELL
Track cyclist: Current Olympic, world, European and Commonwealth champion
What’s helped support my training over the past couple of years is using the Wattbike, with its training app, which makes it very easy to download and analyse results.
I have my own Wattbike which is set up to exactly the same position as my track bike. I often use the app to plug into other Wattbikes too, when I’m staying at hotels or when I’m away training with the squad.
I got my Wattbike in 2013 when I’d broken my collarbone and couldn’t ride on the road for six weeks. It allowed me to still train intensively even though I had one arm in a sling, which meant I didn’t miss out on qualifying for the World Championships.
While I’m pedalling, I’m always looking at the numbers to hit: power output, pedalling speed, heart rate. There’s also an interval button, giving the average power for each interval, so I can quickly compare that with my performance in previous weeks and months.
We’re now training for the 2016 Olympics and want to go faster than ever before. The performance analyst has worked out what power output we need to do and we’re gradually building it up in intervals: first we work on getting fast, then we work on maintaining that speed over the 4km.
The more data you have to back up your training, the better. It’s difficult to know how hard to train when you’re going on feel, but when you have numbers it helps your confidence on the start line. If nerves kick in, you can look at your phone to see your power outputs, so you know you can do it.
"We’re now in training for the 2016 Olympics in Rio and want to go faster than we’ve ever gone before"
Joanna Rowsell
MARK BEAUMONT
Endurance adventurer. World record holder for cycling the length of Africa, from Cairo to Cape Town
When on an endurance adventure, I use activity trackers for two things: to capture my data as I’m usually going for records, and to share my stories via social media, in real time. I carry a system by Trident Sensors, which is completely tamper proof. It also has a Mayday button, so I can alert my home team if I get into trouble in a remote part of the world.
For my day-to-day training, I use a Garmin Edge 1000 and a 920 XT triathlon watch, which is incredibly versatile and gives me notifications. I also use a heart rate band, but I train off power output more than heart rate.
Over the last year, when I was training for Africa, I partnered with the Scottish cycling squad, which put more science behind my training. I started doing shorter, smarter training sessions, as well as working on all-round conditioning with HIT, power training and functional threshold training. I also used the Wattbike to work on power and leg speed, which helps cut down the potential for niggling injuries.
When training, I use the trackers to test my power, and then build on this with structured sessions and directly compare results. I also watch cadence, keeping it at around 90–100 revolutions per minute.
On expeditions I use the Edge to keep an eye on power, making sure I don’t go too fast early on in each day. If you rely only on feel, it’s easy to overcook it at the beginning of a 16-hour day and feel drained at the end.
Ultimately I’m racing myself. I never compare myself to others but just watch my own data, so I can see improvements and where I need to focus.
"Marginal gains get smaller the longer you do a sport, so that data becomes even more important"
Mark Beaumont
CASSIE PATTEN
Bronze medallist in the 10k open water swim, Beijing Olympics
My choice of device is a Polar heart rate monitor: it’s easy to use, can be worn in the pool and also has a foot pad to measure cadence when running.
When I was training for the Olympics, I used the heart rate monitor to make sure I was hitting the right training zones and to train my energy systems. Unless you’re in the right zone, training is ineffectual.
Measuring the recovery was just as important as measuring the heart rate. For a 3k swim I needed to be at maximum heart rate – 180 – and within five seconds of finishing, this would drop down to 170 or less. I also really like the sleep tracker, because I can see how sleep – or lack of it – affects my training results.
As well as physically preparing me for an event, the heart rate monitor gave me a mental advantage when it came to competing, because I had the confidence of knowing I was at peak fitness and had done all the right training.
Most people with a competitive mindset will tend to over-train; activity trackers and heart rate monitors makes sure their training is informed, to get the best results.
"The heart rate monitor gave me a mental advantage, because I had the confidence of knowing I was at peak fitness and had done all the right training"
Cassie Patten
JAZMINE BUTCHER
Slalom, giant slalom, Super G and downhill skier with the Delancey British U21 ski team
I’m still in rehab after knee surgery earlier this year, but am using MyFitnessPal and Strava to help me qualify for the World Junior Championships in 2017.
I started using Strava two years ago, when I began cycling in order to boost my strength and stamina. It records your speed, distance and elevation, and can track your heart rate if you have a compatible monitor – as well as tracking rides via GPS and letting you race other people.
Using Strava makes me work harder each time I go out and makes me more motivated to beat my times. When I started cycling, I could only do short rides up to about 10km, but now I can easily do 50km rides with 1,000m elevations.
MyFitnessPal has helped my diet become much healthier, as it enables me to record the percentage of proteins, fats, carbohydrates, vitamins and minerals I’m eating.
Last October, before the start of the season, I had stepped up my training and was getting tired. I realised I wasn’t eating enough calories and had too much fat in my diet, so I changed my diet to eat more protein and less fat and found that I had loads more energy. I also use it to make sure I have good nutrition before a race and to measure my hydration.
MyFitnessPal is compatible with Strava and has a step tracker to customise your calorie intake goal for that day, depending on your level of activity. I also enjoy cooking, and MyFitnessPal lets you import recipes from the internet so you can see the nutrient content of each meal.
After my operation, I was doubtful of my own ability and didn’t think I would be able to do what I was doing before. But looking back at previous data made me motivated to push myself harder.
"I changed my diet to eat more protein and less fat and found that I had loads more energy"
Jazmine Butcher
