In Ludum you are able to complete morning monitoring via the iOS app.
Within the app you will be asked everyday how you are feeling. This video shows the whole process of completing your morning monitoring.
Definitions of Morning Monitoring
As an athlete you can say if you are Healthy, Ill or Injured.
When you select Ill and Injured you will be shown checkboxes to give a reason if you wish.
Ill reasons: Chest Infection, Chronic Fatigue, Gastrointestinal, URTI (Upper Respiratory Tract Infection), Virus, Other
Injured reasons: Back, Hip, Neck, Rib, Shoulder, Wrist, Other.
Waking Heart Rate: When you wake up, without getting out of bed you must take your pulse. It is important that you remain as horizontal as possible until you have measured it. If you are counting your pulse use a watch and time 15 seconds, the first pulse you count should be zero, not one.
Standing Heart Rate: 30 seconds after standing up measure your pulse in the same way you measure you waking heart rate. It is important to measure it at the same time gap after you wake up as to make the measurement comparable.
Stand on the scales and record your body mass. Here the aim is not to see what your weight is and become preoccupied with it, instead the aim is to note sudden changes in mass which may be due to dehydration, reduced calorific intake or even impending illness.
You can enter your daily weight to track changes, this is particularly important on training camps and high intensity periods.
You can set your hydration daily. This is an indicator if you are drinking enough water. The slider is coloured to best represent the colour of your urine.
Rate yesterday's training from 0 - 10 (Bad - Good) every day to give yourself an indication of how you are finding the training you are doing.
This is a subjective score based on how well you felt you slept. The score is a 0 - 10 with 10 being that rare perfect sleep. This is a comparative measure and only relates to how you have slept previously.
If your sleep is below 4 you can give a reason for this.
Bad Sleep reasons: Time to fall asleep, Disturbances in the night, Accumulative nights poor sleep, Prolong period of wakefulness, Sleeping conditions
This is another subjective score based on how well you feel. There is no correct score it is a very personal score, with most people having their own normal. Some people feel great and have an average of 6 and others will sit at 8. Both are correct, it is a comparative score which will give you some insight on how your training and general lifestyle are affecting you.
If you score is below 4 you can give a reason for this.
Poor Shape reasons: Fatigue, Injury, DOMS, Mood, Other, Academic / Work Pressure.
Why you should do Morning Monitoring
The purpose of the morning monitoring is to help you build up a picture of how well you are coping with the training. Many things impact on how you are coping with the training. Training volume, the intensity at which it has been done, even he variety versus the monotony of training has an impact. Boring training can lead to reduced performance and wellbeing.
The lifestyle you live also has a large effect how you are capitalising on the training. Sleep, hydration, nutrition, activity outside training. The level of anxiety you are carrying with you during the day also affects your recovery The more things that are going on, the less well you will cope with training and you will get less returns for your effort.
The morning monitoring is intended to help you keep an eye on how you are coping with the training you are doing. It is not an absolute tool, but it can in time give you a sense of how your body is coping.
Some days you may wake up feeling tired, but all your numbers are fine, then you can make a considered decision on whether you could train. If for example you feel ok, but you have lost ¾ of a kilogram of body mass overnight and your waking heart date is 12 beats higher, then even though you feel fine, you should consider if training is the right thing to do, or perhaps change the session.
Changes in the difference between waking and stand in heart rate could reflect changes in your nervous systems response to training. Meaning your waking heart rate may be fine, but your standing pulse jumps up more than normal, showing that your body is reacting more to stress. You may need to keep an eye on your training you are doing.
You will over time get a bit of a picture as to how you are doing. You may begin to see some trends on how you respond to particular sessions, and if you manipulate your recovery strategies or a manage your subsequent training sessions better you may get better returns for your training.