Endurance Innovation Podcast

2:30 we are testing the Supersapiens CGM4:45 what is Supersapiens and what are continuous blood glucose monitors6:45 installing the CGM sensor9:30 the Supersapiens ecosystem16:30 the control system of blood glucose18:45 Actionable learnings in ‘flattening the curve'Take a walk after a mealApple cider vinegar??Food orderCaffeine23:00 use in training29:30 use outside of training30:45 the drawbacksKeeping the sensor mounted35:00 iPhone 14 sat phone feature41:30 a study on how cold weather impairs immune function of the human nose

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 meet John Buckley of Streamlines and Velosense8:15 the birth and current state of the Streamlines Aeros aerometer 17:00 on aerometer accuracy and repeatability in outdoor testing26:00 the Forma rider position sensor34:15 on the individuality of helmets and head positions37:30 on the pitfalls of displaying real-time CdA and the challenges involved in doing so46:30 possible use cases of real-time CdA despite its handicaps 50:30 Streamilines data analysis56:15 a brief discussion of the effect of tire temperature on rolling resistanceKeep up with Streamlines on their website. Follow Velosense on Instagram.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 on when to open your car windowsAverage vehicle has a CdA of 0.6, so only ~11kW or 14hp used to overcome aerodynamic drag for the average car at 100kphAverage vehicle AC units consume 1.5kW - 3.0kW (2 - 4hp). 1.5kW / 2hp costs the equivalent of adding 0.11CdA at 100kphThe higher the speed, the greater the CdA hit of opening windowsNot much hard Cd data on open windows vs closed windows, but a convertible vs a hardtop delta is 0.32 Cd for a hardtop and 0.36 Cd for a convertible13:45 Michael's first impression of the Garmin 955Solar feature is underwhelmingExcellent optical sensorStill full of bugsVery good (seemingly) GPS tracks25:30 Andrew remembers the Platysense Marlin 28:00 Speculating about the new Specialized TT helmet face sock

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 the state of the bike industry6:30 supply chain challenges14:00 what the future holds for the bike industry and Ventum in particular?17:15 on the supply of frames19:30 the costs of protecting the brand22:45 releasing bikes during the pandemic28:40 where is the demand for bikes headed?32:15 more humans on bikes and Ventum's foray into e-bikesLearn more about Ventum bikes and get your hands on one at the Ventum Racing website. Follow Ventum and Diaa on Instagram. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 meet life-long runner and retired professor of engineering Hans van Dijk5:00 meet (also a) lifelong runner and engineer Ron van Megen9:00 where does all that work that we do as runners go?Overcoming running resistance (influenced by running efficiency)Overcoming aerodynamic dragOvercoming changes in elevation11:30 running efficiency / energy cost of running (ECOR)Potentially large interindividual differences: up to 20%!Minimized through training13:15 aerodynamic dragAverage runner CdA is 0.24 in free air and 0.20 while draftingEliud Kipchoge was down to 0.16 during his Breaking 2 attempt18:15 changes in elevationRunning efficiency improves when running uphill and worsens when running downhill20:30 factors that influence running efficiency / ECORGlobal, multi-year training load: more training tends to reduce ECORExperiment with: cadene, arm carriage, shoes, etc., to find minimal ECORReduce weight 31:30 factors that affect aerodynamic dragRunner speedDrafting34:00 Hans and Ron's models of run performance39:00 using the stryd power meter to calculate running efficiencyLearn more about Hans and Ron and browse their books at their website.

1:00 #1 Episode 87 - Bruce Rogers on HRV Estimation of Aerobic Threshold4:30 #2  Episode 103 - Kolie Moore on VO2max5:50 #3 Episode 127 - Dan Bigham Returns7:05 #4 Episode 110 - Marco Altini on Biofeedback7:50 #5 Episode 120 - Adam Kerin on Chain Lubrication10:00 #6 Episode 133 - Rebroadcast - Kolie Moore on VO2max10:25 #7 Episode 113 - Mikael Eriksson on HR-Based Training12:10 #8 Episode 114 - Cody Beals on Digging Deep13:50 #9 Episode 116 - Andy Blow on Hydration and Nutrition15:10 #10 Episode 119 - Sebastian Schluricke on Aero TestingFollow us on Instagram and donate on Patreon.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:15 what does one do with an aerometer a few days ahead of the biggest race in over two years?7:45 how understanding wind patterns helps pro athletes make informed wheel selections9:15 using wind data combined with the elevation profile and individual rider strengths to develop a power strategy15:00 which Swiss Side-supported athletes are racing this weekend?16:30 a sample of Swiss Side-developed hardware and their collaborations 19:15 Swiss Side cockpits33:30 JP is deputized as the Endurance Innovation tech correspondent in StGLionel's curious choice of bikeGiant's new top secret bikeBMC x Redbull Racing bike44:30 JP's picks for Saturday's raceLearn more about Swiss Side on their website and follow JP Ballard on Instagram 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:15 the Swisside origin story and the overlap of motorsport and endurance sport12:45 the state of cycling aerodynamics ten years ago13:45 the challenges of getting cycling aero drag calculation right 19:30 the arrows in Swisside's aero quiver Course simulationCFDWind tunnelPressure rake videoField testing 29:00 on identifying specific effects of aerodynamic interventions using the wake rake32:45 elements on the bike / rider that are independent of upstream effectsFront wheelCockpit35:30 Swiss Side's field testing capabilities 39:00 the error-stacking effect holding back accurate field aerometers 45:00 making a smart-enough aerometer that recognizes artifacts and changes in conditions49:15 ‘live CdA does not, and will not exist'Learn more about Swiss Side on their website and follow them on Instagram 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.148 Maximilian Hoflich3:30 meet Maximillian Hoflich of Polite Coaching6:15 the very basics of beginning an endurance training program9:15 starting to think about eliciting specific metabolic responses during training10:00 stimulus response model10:45 the 3-zone model of intensity12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)Zone 1 - exclusively type 1 (slow twitch)Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts18:30 the value of developing the aerobic system for endurance athletes19:30 why bother controlling and monitoring training intensity?21:45 defining ‘the‘magic' zone 223:45 determining the top of zone 2 (VT1, LT1)First appearance of excess CO2 during a VO2 test using a metabolic cartFirst lactate rise observed during a lactate step test32:45 goals for lactate values during ironman training35:30 triggering an improvement in Z2 power High volume trainingSubstrate availability can be used to enhance shorter bouts of Z2 training37:30 using a combination of power and HR to gauge progress in Z2 trainingUsing this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individualsConfounding factorsHR-limited Z2 validation testing42:30 the role of RPE44:30 training Z2 when training time is restrictedSOME CHO restricted training may be useful, but care must be taken - especially for female athletesUsing Z2 training during life-stressful situations49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)It is possible to maintain work below this point for a relatively long periodCombustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are usedThese ‘thresholds' are more of a range than a fine inflection point56:15 determining MLSSAll-out time trials >30 minutesLactate minimum test following a max-effort ramp test63:00 training to improve time to exhaustion at MLSSSweet spot intervals at the lower edge of the estimate of MLSSOver-undersSome low cadence work ideally, stressing the type 2a fibers to improve their endurance67:30 work above MLSS - aka VO2max or HIIT Improving VO2max ceilingMost effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast startsShort HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervalsFollow Maximilian on Instagram and get in touch through his website. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 meet Mark and Ben of Gibli7:15 the ‘why' of starting Gibli13:00 a description of the Gibli aerometer18:30 a summary of aero testing variables and the challenges they present to accurately measuring aero dragHow does Gibli measure / calculate changes in elevationHow can Gibli accurately capture acceleration without a dedicated speed sensor26:15 is the aerosensor designed more for dedicated testing or for everyday use? 33:15 the Gibli app and testing protocol43:00 on offering guidance to improve aerodynamics for the average user48:45 the challenges of adoption of new tech51:00 other testing route considerations and limitations57:45 how does Gibli handle rolling resistance and potential changes in CRR over the course of the day as temperatures change?62:00 how accurate is the system?Read more about Gibli on their website and follow them on Instagram.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:30 Cycling Tips review of fansFan specs: volumetric flow rate, airflow velocity, powerMeasured skin temp, core temp, heat fluxUsed an array of Core body temp sensors Compared no fan, small desktop fan, low velocity air mover, wahoo headwind, scroll fanHeat transfer equation: Q=k*A*ΔT, where Q is the heat transfer, k is  the heat transfer coefficient, A is the surface area, and ΔT is the difference between skin temperature and the air around the skinMaximize all three variable to maximize heat transferPerception of thermal comfort vs core temperature39:30 how much does a flappy run top cost in terms of run power?Tight clothing improves wicking and coolingBased on a CdA of 1.0, at 4:00/km, aero drag is 40WFlappy kit may increase CdA by 20% or 8WMichael's 4:00/km Stryd power is 340W, plus 40W for air resistanceSo floppy kit hit of 8W is an increase of ~2%@ a 5:00/km pace, the aero drag is too small to worry about.Check out our episodes on heat transfer: 112, 115, 32, and the Core Body Temp Sensor page for their webinars and blog posts. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:15 there is still hope!5:30 Jan's success at Kona and the nuances of that swim courseStudy the tidal calendarGo very easy on the way outBe aware of the wavesPreparing for a non-wetsuit swim20:45 Jan's advice for open water swimmingPractice the nuances of open water swimming as much as possible: wetsuit, groups, contact, drafting, sighting, low visibility1x weekly open water is sufficientOpen water swim form returns quickly29:15 Jan's take on wetsuitsSailfish and its missionRecent advances in the industryThe focus on comfort39:00 the challenges of testing wetsuits objectively40:30 the importance of putting on a wetsuit correctly41:30 advice on buying a wetsuit online without trying it onFocus on weight more than height48:00 the upcoming Sailfish US road tripFollow Sailfish on their website and on Instagram.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 meet Dr. Will O'Connor12:30 an intro to running power meters: how do they work and what do they measure?21:30 how well do run power meters work on trails?28:00 use cases for running with powerMore accurate speed / pace vs GPSMore accurate measurement of effort on standard-surface hillsObjectively pacing races on rolling terrain39:00 advanced metricsForm power45:00 how generalizable is Stryd data?50:00 other run power meters60:30 metabolic testing with run powerRun power calculator 67:30 getting started with running power71:15 on being patient with new technologyLearn more about Will on his website, read his eBook on running with power, and checkout the Performance Advantage Podcast that he hosts with former guest Matt Miller. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 pros and cons of wearing a hat during the run in a hot race: a proto-answer6:00 reducing incoming thermal radiation vs restricting cooling 9:15 it's all about the hair11:00 road bike or tri bike?Reduction in power production vs gains in aerodynamics Tri bikes are almost always more efficient and fasterBut adaptation is criticalRelevant past episode linksEpisode 5 - It's getting Hot in HereEpisode 7 - Road Bike vs Tri Bike

In trying to think of peaceful things, Michael asks for listener feedback on bike training positions and the elusive aerobic threshold.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 how much does Andrew strength train?5:00 the benefits of strength work for endurance athletes7:45 any strength training is better than no strength training 9:45 on warmups and activation / mobility work at the start of a strength session14:00 general main set structureEach session includes 3-4 total movements covering: a squat, a hip hinge, a pull and/or push16:45 squat variations22:30 hip hinge variations25:15 upper push variations28:00 training the neck for the aero position31:15 training ankle / foot / calf strength34:15 workout design: sets and reps Keep 2 reps in reserve before failure38:30 strength training periodizationKeep your abilities and goals in mind41:45 are mirrors useful?45:15 what about ‘core' training?51:00 quick update on Michael's first impression of Focus Calm

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.0:45 meet Stephanie Small5:15 Stephanie's post on interpreting scientific literature 7:00 Stephanie's work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exerciseCHO oxidation not affected by low CHO dietCHO oxidation is impaired in energy deficient individuals11:30 what about training the digestive system to maximize tolerance of CHO during exercise? 13:15 train low / race highReported benefitsImpact on performanceTrain low is not for recreational athletesRPE is higher for ‘train low' cohort 21:30 effect of carb intake on high intensity workouts25:30 gut training strategies for those who want to try train low27:30 the value of whole foods for ultra endurance events29:45 balancing training performance and fat loss32:30 timelines for sustainable fat loss36:00 hide the weight data?Learn more about Stephanie at her website and follow her on Instagram.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.0:30 meet Max Newlon, founder of Focus Calm3:00 what is Focus Calm and how does it work?7:00 a primer on brain waves9:15 optimal arousal states11:30 the value of having access to a relaxed state13:45 the importance of the perfect balance of focus and calm16:30 on conserving mental resources20:00 Andrew tries to hack a biofeedback experiment22:00 being selective with data presentation and training selection22:30 what are the expected benefits with Focus Calm29:30 mental training with Focus Calm33:15 surprising findings from FC use25:00 is FC collecting user data for big data analysis?41:30 what's next for FC43:30 making the tool user friendly49:00 the target market: corporate wellness and performance sports51:00 using FC to improve mental healthTo check out the Focus Calm headband and app AND to get $25 off the purchase of a headband, follow this link.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.5:30 how training in cold air affects our lungs10:00 exercise induced bronchoconstriction14:00 Michael's advice for cold-weather training15:15 negative performance impacts of cold weather22:30 clothing strategies for cold weather31:15 on warmupsCheck out the source of much of this conversation: Alex Hutchinson's piece in Outside Mag.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 meet Dr Matt Miller aka MTBPHD4:45 the story behind the Brake Ace braking power meter7:15 how is knowing brake power useful to a rider?11:00 the actual mechanics of using Brake Ace14:30 the Brake Ace app16:30 integrating all the data20:30 some of the challenges of bringing a novel product to market22:30 how is mountain biking useful for triathletes and road cyclists28:30 this is how much time you lose if you stink at turning31:30 getting into mountain biking34:15 MTB disciplinesFollow Matt on Instagram, at mtbphd.com, and learn more about Brake Ace. Also check out his Performance Advantage Podcast. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 on bike fit7:30 on feeling unfit after a period of inactivity11:45 on VO2max15:00 on performance testing22:15 question on testing protocol used by Dr Dustin Joubert22:45 question on using the Stryd rn power meter for shoe field testing 23:30 link to Extrapolating Metabolic Savings in Running paperLink to our interview with Dustin Joubert. His paper on Supershoes. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 meet Dustin Joubert3:00 Dustin's first experience with modern ‘supershoes'5:30 all the published research is on the Nike Vaporfly line6:30 what is a ‘supershoe'?Carbon plates increase rigidityMore / thicker cushioningNew, higher compliance materials8:15 defining the primary metric used to compare shoes: running economy11:45 the Study19:45 the resultsTop-tier tested shoes: Nike Alphafly, Vaporfly, Asics Metaspeed SkyMid-tier shoes:  Saucony Endorfphine Pro, NB RC EliteNo-effect shoes: Hoka Rocket X, Brooks Hyperion Elite 222:00 is it possible to correlate midsole foam material to performance in this study?25:00 which shoe should I buy?28:45 field testing shoes30:30 translating running economy improvements to race performance~1:1 improvement in race times vs improvement in economy at slower speeds (~14kph)~⅔ : 1 improvement in race times vs improvement in economy at faster speedsWith the caveat that economy itself may not increase as much at slower speeds36:00 what's next in shoe tech?Dustin's Supershoe paper preprint.Follow Dustin's Instagram account on the latest on his formal and case study work.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:45 a review of the Aerotune Power Test5:45 new Power Test outdoor and indoor, one-day testing protocols9:45 should you test in your race (i.e. TT / Tri) position?12:45 the increased functionality of the Power Test for coaches13:45 the status of the Power Test for runnersThe challenge of getting good distance / pace data from a GPS signal16:45 the results from a Power Test and what they meanWhat is Vlamax and what are some benchmark values for Vlamax for your choice of sport?Ideal value of Vlamax for long course athletes is

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.Have a look at the Endurance Athlete Summit. There is something for everyone during their 3-day run this January.3:15 what is VO2max and why is it relevant to endurance performance?4:15 what determines VO2max: the central vs peripheral debate10:00 the endurance ceiling12:45 there is no one silver bullet13:30 VO2max improvement trainingVolume supports peripheral adaptations: blood volume and blood capacitanceThese can support central adaptationsThen central adaptations support further peripheral adaptationsEtc.14:30 recommendations for high volume / low intensity training: keep it sustainable!20:15 recommendations for duration of base aerobic block:3 weeks aerobic1 week rest3 weeks slightly higher intensity (sometimes) to get ready for VO2max work28:00 VO2max specific training block3x weekly, maximal effort, high cadence interval trainingOften 3 days in a rowDone by feel and cadence. Power and HR only used in post analysis.31:00 central adaptations that improve VO2max37:45 the role of cadence in VO2max training43:15 training VO2max for athletes with low anaerobic capacityAvoid intermediate type intervals, aka HIIT short, aka 30-30s, Bilats, etc.Just go MAX effort based on RPEManipulation of prescription within a VO2max block is dictated by athlete fatigueConsecutive workout days are beneficialMaximal breathing rate / struggling to get enough breath is a good indicator that intensity is right54:45 when to pull the plug on VO2max trainingTo learn more about Kolie, Empirical Cycling  coaching, or his podcast, head to their website. You can also follow him and check out his weekly AMAs on Instagram

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 cross country skiing and VO2max7:30 the central vs peripheral VO2max debate11:30 the value of switching training modalities16:00 mental health benefits of outdoor winter sports18:45 the awesomeness of speed skating23:30 skating aerodynamicsInterested in the Endurance Athlete Summit? All the info - and an early bird price - can be found here.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.5:45 the advantages of large chainrings and cogs13:00 the drivetrain efficiency shortcomings  of SRAM AXS road14:30 how efficient are 1x drivetrains?16:30 the reason behind the prevalence of chain drops in road 1x systems and why chain catchers are key22:45 the difference in efficiency between chain brands29:30 nerding out gear inches and with gear-inch calculators36:15 the efficiency cost of cross-chaining40:30 the effect of cassette size on cross-chaining losses48:45 the 105% rule of tire width to wheel widthCheck out the wealth of free advice and guides for head to the INSTRUCTIONS tab on the Zero Friction Cycling site. Also subscribe to their YouTube channel and follow them on Instagram. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 meet James Elvery of RaceRanger4:00 a solution born of frustration13:15 the complex problem of drafting in triathlon 18:15 who is RaceRanger for and what does the system look and feel like?21:15 using the device and system in a race26:45 using RaceRanger to your advantage in a race30:00 the race referee-side of the system38:00 is it possible that RaceRanger will change behaviour over time40:00 next steps for the platform45:45 the technology behind RRCheck out RaceRanger on the web and follow along on Instagram. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:00 When should you sit up in triathlon / time trialAero Lab Tech Instagram post8:00 right to repair on Nerd Alert9:45 draft-busting Race Ranger technology

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 What is intermittent fasting (IF)?7:00 are the body composition effects simply due to a caloric deficit?7:45 purported benefits of IF beyond body composition / weight managementAnti InflammatoryAutophagyGlucose control8:45 evidence for IF efficacy in weight loss11:30 IF for endurance athletes14:00 short or long-term practice?23:00 difference in efficacy and safety of IF between males and females31:00 adapting to IF32:45 evidence for increased lifespan and reduction in cancer risk through autophagy b28:30 a sidebar into epigenetics43:00 keeping focused on what's important45:00 the role of noveltyTo learn more about Helen and follow her work, have a look at her profile page on the Precision Nutrition website.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:45 Dan's go at the UK nationals TT4:30 what do elites get in their ear on the team radio?7:00 audience effect on RPE9:30 post hoc analysis of the UK National TT12:00 the value of nailing the corners15:45 role of mental fatigue on bike handling17:45 tires and bike handling21:45 Dan's successful go at the UK Hour Record27:00 the cost of attempting the World Hour29:45 why a negative split?35:30 0.160!36:00 if UCI regulations how low can Dan's CdA go??38:30 how aero can triathletes get?41:15 when is the next attempt?43:00 heat adaptation training and optimal temps for the hour record44:30 on cadence47:15 Dan's first book ‘Start at the End' 53:00 the evolution of Dan's aero testing in the prior 12 monthsFor more on Dan, you can check out:Livestream of the hour record: https://www.youtube.com/watch?v=yr66nPikPn4Alternative (better) commentary here: https://www.youtube.com/watch?v=4zTvdEN75kEBehind the scenes video: https://www.youtube.com/watch?v=E9_CLI7b9ic&t=2sStart At The End book link: https://www.shopforwatts.co.uk/collections/wattshop-aero-testing-performance-modelling/products/start-at-the-end-book

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 swimmingWetsuitsGogglesWatches18:45 T119:45 cyclingRoad bike vs tri bike Expensive bikes vs inexpensive bikesWheelsTires and tubesHelmetsSuitsFor measuring intensity cost-effectively: 1. HRM, 2. single -sided power meter, 3. Dual-sided power meterDedicated bike computersAero meters38:15 T2Number beltElastic laces40:30 runningRunning watchRun power metersStrap heart rate monitors vs optical HRMs

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.5:00 why aerotest with two systems in parallel?6:45 the two categories of aero testing systems: their similarities and differences14:15 comparing results between the Gizmo and Aerotunethe role of air density in the aero equation as used by the GizmoRolling resistance and drivetrain dragError contribution33:00 testing while training41:15 incorporating IMUs (motion sensors) in aero testingMonitoring head positionError-checking the barometric altimeter47:00 error correction49:00 the future of the Gizmo and aero testing broadly

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 meet Lauren Brandon6:00 on the sponsorship advantages of being a dominant swimmer and strong on the bike10:15 the post-COVID race scene13:00 Lauren on motivation during the COVID race hiatus19:30 Lauren's training modality breakdown21:45 Lauren's attitude towards swimming26:00 The bike position34:45 Lauren's offroad adventuresKeep up with Lauren by following her on Instagram. For the bike that kept her alive during that 105 mile gravel race, see Ventum's gravel lineup. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 the why of creating the revolutionary SOR disk wheel6:45 Nic's prior work in composites9:00 the birth of Sor Cycles11:00 Nic's design criteria for the wheel15:00 what makes someone like Phil White notice?19:30 the SOR disk wheel described25:15 wind tunnel data for the SOR wheel28:00 how much less side load does the SOR wheel experience?30:00 the principal mechanism of action of the wheel35:45 what was it like for Phil to step back to the startup phase38:15 manufacturing in the age of COVID45:00 when can I buy one?49:30 the path aheadCheck out the SOR Cycles website and subscribe to their mailing list, and follow their progress on Instagram. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 Michael runs 65k at UT Harricana in Charlevoix, QC32:00 mental prep and game plan for long races

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:45 Tamara's approach to using feel and subjective metrics in training and racing8:30 what's in TJ's head when she runs?16:00 what about cycling and swimming?20:00 the feel of the chase24:00 how a strong run translates into sponsorship28:15 TJ's approach to diet40:00 the schedule going forwardKeep up with Tamara by following her on Instagram.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:45 meet Adam Kerin, founder of Zero Friction Cycling8:45 the need for an independent testing facility in the bicycle lubricant space12:45 how much mechanical drag does a chain present?Optimized race chain with top class wax or lube: 2.8W - 3.5WAverage chain with average wet lube: 8W - 15WPoorest lubricants: up to 19WUnlubed chain: 20W - 25WFactory lube: 6W-7W but will pick up contaminants easily18:00 wet vs ‘dry' lubricants20:00 watts you save on drag are watts that would otherwise be eroding your drivetrain!21:45 the cause of chain friction: a deep dive28:15 how do modern higher-speed chains compare with older lower-speed chains?29:00 how lubricants get insider the chain to the roller and why this matters33:30 resetting your chain after a wet rideWet lubricants require flushing with copious amounts of solvent and reappliedDry lubricants should be flushed with boiling water and reapplied39:45 costs savings of properly resetting the chain after wet rides can translate to thousands of dollars of savings in drivetrain component replacement41:15 the do-it-at-home 1st time chain lubrication guide - quick version46:15 the value of off-bike chain cleaning and lubrication49:00 if you're keen on performance, have a race chain and a training chain50:30 guide to resetting your chain - quick version55:45 the case for - and against - using an ultrasonic cleanerCheck out the wealth of free advice and guides for head to the INSTRUCTIONS tab on the Zero Friction Cycling site. Also subscribe to their YouTube channel and follow them on Instagram. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:30 the real, race-tested value of aero testing in pro athletes at 70.3 Maine and IM Hamburg9:45 equipment and tactics required for low-accuracy aero testing (error of +/- 5%)GPS-enabled bike computerSingle-sided power meterAny 1000m routeDeep wheels11:15 equipment and tactics required for medium-accuracy aero testing (error of +/- 3%). Same as above plusA dedicated speed sensorA test route without strong head / tail wind and minimal trafficLow-depth wheels Dual-sided power meter15:00 equipment and tactics required for high-accuracy aero testing (error of +/-

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 2:00 Andrew's adventures through the SInister 7 Ultra 25:00 the aerodynamic advantages of KT tape31:00 can you shape leg hair in an  aero shape?36:45 optimal baldness for heat management

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:30 the PH ‘3 levers' concept6:30 1st lever - waterOptimal intake depends on many variables: personal sweat rate, intensity, weather conditions, event durationSome net fluid loss during training is to be expected and is normal / desirable Typical intake ceiling is ~1,000mL/hr, but exceptions are common with folks able to drink and tolerate more fluid, but this likely needs to be trainedHow to measure sweat ratePH sweat rate calculatorDo bigger athletes sweat more?Role of event duration on sweat rateThe value of experience and listening to the bodyWhat is a reasonable frequency of urination on the bike?How to raise the max consumption ceiling beyond 1000mL31:00 2nd lever - sodiumVery wide range of ideal sodium supplementation due to variability in both sweat rate and sodium concentration in that sweatSodium concentration in sweat varies greatly from 250mg/L to over 1800mg/LThe resultant danger of hyponatremiaSweat concentration testing: PH lab test or online questionnaireHow does knowing your sweat sodium concentration help you design your hydration strategy?Sodium preloading strategies48:00 3rd lever - carbohydratesThe value of decoupling CHO from fluid intakePH Carb Calculator is a useful resourceFront-load your race nutrition while on the bikeThe PH approach to carb fuelingRecording what you did and what works is valuableReach out to the PH team at hello@precisionhydration.com , visit their website, and check out the Facebook and Instagram pages.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 how hot Frankfurt races helped promote innovation in thermal stress management7:00 the effects of heat on performance8:45 the role of sodium in maintaining blood plasma volume during exercise11:15 optimal sodium, liquid, and carb intake in racingCarbs as much as possible. But this must be trained!Liquid intake  should be ~65% of plasma volume lost in sweat up to 1L / hr15:00 assessing sweat rate18:45 assessing sodium concentration in sweat22:00 advice for replacing sodium lostFocused on the bike leg in long courseAim for replacing 80% of sodium lost after the bike legLogistics of replacing sodium: in fluid vs other sources30:00 sodium preload (before the race) advice750mg - 1000mg of sodium the night before a race and the same amount again on race morning34:30 the effect of sodium and caffeine loading core body temperature during a temperature ramp testCaffeine can increase core temp more rapidly41:00 the case for heat adaptation trainingWho is heat adaptation for?Confidence building for folks who have struggled in the heat in the pastAnyone looking to improve performance through blood plasma volume increasesCan replace altitude training45:15 Mario's protocol for heat adaptation trainingeach block is 5-8 days in duration, with 4-5 heat stress sessionsRecovery or base intensity only, no high intensity trainingCan travel to a hot area or do it at homeIf at home:25-28C ambient, no fanIncrease body temperature in the last 20' by putting on warm clothing or stopping drinkingAfter the workout, hit the sauna or a hot bath with 38-40C water for 15-20'Repeat a heat block every 5-6 weeks in the early seasonNo closer than 10 days before a key race52:30 advice for non-heat block trainingAvoid the heat for training whenever possibleLower intensity if training in hot conditionsDo quality / high intensity work when its cool55:15 using the Core body temp sensor in training: the heat threshold ramp test5' @ 55% of FTP in a 27-28C room with no fanAdd 8% of FTP every 5'Stop increasing wattage when core temp reaches 38.5CThen modulate wattage to keep core temperature as close to 38.5C as possibleStop test once power declines by 15% from maximum attainedAdd 0.3C to 0.6C to maximal temperature achieved to determine thermal threshold temperature 1:03:00 subjective core temperature experiments1:03:45 using the Core sensor in racingLearn more about Mario and Sisu Training on the web, Instagram, and Facebook. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 Cody's most recent race, Ironman CdA8:00 the duality of all-out efforts11:15 psychological reserves12:30 training to failure17:30 Cody's experience with using RPE x duration as a metric for training load19:30 the long-term cost of going completely all out in long events24:30 the role of RPE in racing for Michael28:45 Cody's thoughts on going to that well in the future30:45 what's next for CodyIf you aren't already, follow Cody on instagram and on his website. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:45 what can monitoring HR during training tell us?A good proxy for non-invasive measurement of internal load5:30 how does Mikael use HR in coachingTypically a secondary metric to provide context to pace and power metrics8:15 difference between value of using HR as a primary metric in beginner vs advanced athletes9:45 is HR ever a primary metric? Specifically in longer endurance efforts.14:00 testing or estimating LT1 / AeT75% - 80% of MaxHRMaintaining HR with no drift over constant power on long efforts. This one is tricky.Lactate testHR doesn't change much over timeTalk testHRV Dfa A1 analysis 19:45 cardiac drift / aerobic decouplingIs it useful?Ed Coyle paperLargely caused by hyperthermia & dehydrationMay be partially caused by gradual glycogen depletion in working motor units28:30 what do you infer from a workout with abnormally high HREnvironmental: heat or altitudeMay be caused by illness, but not well understoodStimulants like caffeinePost COVID recovery?33:45 what do you infer from a workout with abnormally low HRWhen combined with a higher-than-expected RPE, is a sign of overreachingWhen the decline is steady, and gradual over a long time horizon, it could be a sign of improving aerobic fitnessMaybe glycogen depletion when looking at high intensity training sessions39:00 Mikael's thoughts on training using RPE onlyCheck out Scientific Triathlon and listen to Mikael's excellent podcast That Triathlon Show wherever you get your podcasts.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:30 how humidity affects the perception of temperature10:45 the wet bulb temperature23:00 tips for managing the heatAvoid training in the hottest hours of the dayStay hydrated. Plan your workouts / routes accordinglyBe careful coming off the bike into a run34:00 listener Q&A on RPE training

Thank you to 4iiii Innovations for supporting the podcast! If you're after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.For the two articles cited by Jon:The most economical cadence increases with increasing workloadCadence and performance in elite cyclistsConsider supporting Endurance Innovation on our Patreon Page. 

3:00 what is HRV-breath work biofeedback and how does it differ from HRV assessments?5:30 how does breath affect HRV and our autonomic nervous system?10:00 the mechanics of biofeedback practice: how does it work?12:15 applications of biofeedback practice for endurance athletesMay not apply directly to endurance competition, but may have beneficial effects in global stress management during training and racing18:15 the state of research into biofeedback20:30 potential application in improving post-exercise autonomic NS recovery23:45 biofeedback training techniques and toolsDeep breathing at ~6 breaths per minuteIdeal duration not yet established. 2x 20' daily proposed, but may be a fair bit shorter29:00 are there plans to link the base HRV4T app with its Biofeedback brother?34:30 the breathing resonant frequencyApproximately 0.1HzLooking to maximize variation between inhale and exhale phases in instantaneous HR50:50 ratio of inhale : exhale - or somewhat longer exhale41:00 Marco's greatest curiosity around biofeedbackCheck out the HRV4Training Biofeedback App on the Apple App Store. Learn more about HRV4Training or Marco at their respective websites  and follow them on Instagram and Facebook. 

Thank you to 4iiii Innovations for supporting the podcast! If you're after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.2:45 meet University of Utah Associate Professor, Jim Martin5:00 the muscle force-velocity relationship in cycling9:15 the surprising importance of muscle deactivationSlow+heavy weight lifting can slow down deactivation12:30 the ideal crank length questionNo change in maximal power in crank lengths between 145mm and 195mm crank arms27:30 Jim's recommendations for crank length for aero-minded TT and triathlon competitors32:15 the aero / power trade-off36:30 is there any reason not to go for the shortest available crank?38:00 how does crank length affect self-selected cadence?40:00 what about aero drag implications of cadence43:00 the myth of optimal cadence48:15 on pedaling mechanics trainingSelf-selected pedaling technique is the most efficient57:30 the effect on efficiency of non-round chainringsFor the papers that Jim referenced, head to the X3 Training Podcast Page.

Thank you to 4iiii Innovations for supporting the podcast! If you're after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.4:00 Michael's foray into aero testing6:00 the value of dual-sided power for aero testing8:30 are high hands always faster?15:15 acceptable errors in aero testing18:45 possible interventions that we are equipped to test22:30 Andrew commits to run one leg of the Sinister 7 trail ultra29:45 Michael's thoughts on training for Sinister42:00 HR response to inactivity 45:45 Andrew's best ever raceInterested in aero testing or just have questions, reach out through our Instagram channel or by signup up to the mailing list on our site. 

Thank you to 4iiii Innovations for supporting the podcast! If you're after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.2:15 meet Dr. Fabiano Araujo3:30 the unclear roadmap for return to play following a COVID-19 infectionWas the disease mild or severe?Implications of Long CovidRisk of myocarditis8:30 myocarditis risks explained15:45 mechanism of action of the virus on the heart18:45 when ‘return to play' post COVID does not go according to plan22:30 the reduction in influenza cases during the COVID pandemic25:00 non-COVID respiratory illness advice. Is the ‘below the neck / above the neck' principle valid?Full body effects, fever, muscle pain = no trainingMinor symptoms above the neck = light, short training allowed31:15 the value of a saline nasal rinse35:30 the role of the immune system in recovery from exercise41:00 the challenges for automated training systems42:45 using HRV to determine readiness to train and the trouble with ‘black boxes'For coaching enquires, reach out to Fabiano through Empirical Cycling, and for sports medicine questions, contact him at FCA Sports.

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.3:15 The serendipitous birth of Xert9:00 all about Xert’s 1st metric: maximum power available (MPA) and the constantly-updating power-duration curve13:00 the three levers / parameters in Xert: MPA, high intensity energy (HIE) and threshold power (TP) and how to train them18:15 the problem with TSS and why Xert’s strain score is better22:30 who is Xert for?26:45 Xert for multisport35:00 feeding the model: what does Xert need to provide an accurate fitness signature43:30 Xert during training: using Connect data fields46:00 new and upcoming featuresLearn more about Xert and try it for yourself at their site.