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62 minutes | Aug 1, 2022
John Buckley of Streamlines and Velosense
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 Velosense 8:15 the birth and current state of the Streamlines Aeros aerometer 17:00 on aerometer accuracy and repeatability in outdoor testing 26:00 the Forma rider position sensor 34:15 on the individuality of helmets and head positions 37:30 on the pitfalls of displaying real-time CdA and the challenges involved in doing so 46:30 possible use cases of real-time CdA despite its handicaps 50:30 Streamilines data analysis 56:15 a brief discussion of the effect of tire temperature on rolling resistance Keep up with Streamlines on their website. Follow Velosense on Instagram.
38 minutes | Jul 11, 2022
Car AC, Garmin 955, Specialized TT Face Sock
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 windows Average vehicle has a CdA of 0.6, so only ~11kW or 14hp used to overcome aerodynamic drag for the average car at 100kph Average vehicle AC units consume 1.5kW - 3.0kW (2 - 4hp). 1.5kW / 2hp costs the equivalent of adding 0.11CdA at 100kph The higher the speed, the greater the CdA hit of opening windows Not 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 convertible 13:45 Michael’s first impression of the Garmin 955 Solar feature is underwhelming Excellent optical sensor Still full of bugs Very good (seemingly) GPS tracks 25:30 Andrew remembers the Platysense Marlin 28:00 Speculating about the new Specialized TT helmet face sock
39 minutes | Jun 21, 2022
Diaa Nour is Back!
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 2:00 the state of the bike industry 6:30 supply chain challenges 14:00 what the future holds for the bike industry and Ventum in particular? 17:15 on the supply of frames 19:30 the costs of protecting the brand 22:45 releasing bikes during the pandemic 28:40 where is the demand for bikes headed? 32:15 more humans on bikes and Ventum’s foray into e-bikes Learn more about Ventum bikes and get your hands on one at the Ventum Racing website. Follow Ventum and Diaa on Instagram.
50 minutes | May 29, 2022
Running Power Experts Hans van Dijk and Ron van Megen
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 Dijk 5:00 meet (also a) lifelong runner and engineer Ron van Megen 9:00 where does all that work that we do as runners go? Overcoming running resistance (influenced by running efficiency) Overcoming aerodynamic drag Overcoming changes in elevation 11:30 running efficiency / energy cost of running (ECOR) Potentially large interindividual differences: up to 20%! Minimized through training 13:15 aerodynamic drag Average runner CdA is 0.24 in free air and 0.20 while drafting Eliud Kipchoge was down to 0.16 during his Breaking 2 attempt 18:15 changes in elevation Running efficiency improves when running uphill and worsens when running downhill 20:30 factors that influence running efficiency / ECOR Global, multi-year training load: more training tends to reduce ECOR Experiment with: cadene, arm carriage, shoes, etc., to find minimal ECOR Reduce weight 31:30 factors that affect aerodynamic drag Runner speed Drafting 34:00 Hans and Ron’s models of run performance 39:00 using the stryd power meter to calculate running efficiency Learn more about Hans and Ron and browse their books at their website.
18 minutes | May 13, 2022
Third Anniversary Top Ten
1:00 #1 Episode 87 - Bruce Rogers on HRV Estimation of Aerobic Threshold 4:30 #2 Episode 103 - Kolie Moore on VO2max 5:50 #3 Episode 127 - Dan Bigham Returns 7:05 #4 Episode 110 - Marco Altini on Biofeedback 7:50 #5 Episode 120 - Adam Kerin on Chain Lubrication 10:00 #6 Episode 133 - Rebroadcast - Kolie Moore on VO2max 10:25 #7 Episode 113 - Mikael Eriksson on HR-Based Training 12:10 #8 Episode 114 - Cody Beals on Digging Deep 13:50 #9 Episode 116 - Andy Blow on Hydration and Nutrition 15:10 #10 Episode 119 - Sebastian Schluricke on Aero Testing Follow us on Instagram and donate on Patreon.
49 minutes | May 6, 2022
JP Ballard at IMWC St George
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 selections 9:15 using wind data combined with the elevation profile and individual rider strengths to develop a power strategy 15:00 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 cockpits 33:30 JP is deputized as the Endurance Innovation tech correspondent in StG Lionel’s curious choice of bike Giant’s new top secret bike BMC x Redbull Racing bike 44:30 JP’s picks for Saturday’s race Learn more about Swiss Side on their website and follow JP Ballard on Instagram
51 minutes | Apr 29, 2022
JP Ballard of Swiss Side - Part 1
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 sport 12:45 the state of cycling aerodynamics ten years ago 13:45 the challenges of getting cycling aero drag calculation right 19:30 the arrows in Swisside’s aero quiver Course simulation CFD Wind tunnel Pressure rake video Field testing 29:00 on identifying specific effects of aerodynamic interventions using the wake rake 32:45 elements on the bike / rider that are independent of upstream effects Front wheel Cockpit 35:30 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 conditions 49:15 ‘live CdA does not, and will not exist’ Learn more about Swiss Side on their website and follow them on Instagram
80 minutes | Apr 22, 2022
Maximilian Hoflich on Training Intensity and Testing
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 148 Maximilian Hoflich 3:30 meet Maximillian Hoflich of Polite Coaching 6:15 the very basics of beginning an endurance training program 9:15 starting to think about eliciting specific metabolic responses during training 10:00 stimulus response model 10:45 the 3-zone model of intensity 12:30 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 1 Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts 18:30 the value of developing the aerobic system for endurance athletes 19:30 why bother controlling and monitoring training intensity? 21:45 defining ‘the‘magic’ zone 2 23:45 determining the top of zone 2 (VT1, LT1) First appearance of excess CO2 during a VO2 test using a metabolic cart First lactate rise observed during a lactate step test 32:45 goals for lactate values during ironman training 35:30 triggering an improvement in Z2 power High volume training Substrate availability can be used to enhance shorter bouts of Z2 training 37:30 using a combination of power and HR to gauge progress in Z2 training Using this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individuals Confounding factors HR-limited Z2 validation testing 42:30 the role of RPE 44:30 training Z2 when training time is restricted SOME CHO restricted training may be useful, but care must be taken - especially for female athletes Using Z2 training during life-stressful situations 49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP) It is possible to maintain work below this point for a relatively long period Combustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are used These ‘thresholds’ are more of a range than a fine inflection point 56:15 determining MLSS All-out time trials >30 minutes Lactate minimum test following a max-effort ramp test 63:00 training to improve time to exhaustion at MLSS Sweet spot intervals at the lower edge of the estimate of MLSS Over-unders Some low cadence work ideally, stressing the type 2a fibers to improve their endurance 67:30 work above MLSS - aka VO2max or HIIT Improving VO2max ceiling Most effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast starts Short 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 intervals Follow Maximilian on Instagram and get in touch through his website.
72 minutes | Apr 15, 2022
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 1:45 meet Mark and Ben of Gibli 7:15 the ‘why’ of starting Gibli 13:00 a description of the Gibli aerometer 18:30 a summary of aero testing variables and the challenges they present to accurately measuring aero drag How does Gibli measure / calculate changes in elevation How can Gibli accurately capture acceleration without a dedicated speed sensor 26:15 is the aerosensor designed more for dedicated testing or for everyday use? 33:15 the Gibli app and testing protocol 43:00 on offering guidance to improve aerodynamics for the average user 48:45 the challenges of adoption of new tech 51:00 other testing route considerations and limitations 57:45 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.
56 minutes | Apr 8, 2022
Which one Blows Harder?
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 3:30 Cycling Tips review of fans Fan specs: volumetric flow rate, airflow velocity, power Measured skin temp, core temp, heat flux Used an array of Core body temp sensors Compared no fan, small desktop fan, low velocity air mover, wahoo headwind, scroll fan Heat 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 skin Maximize all three variable to maximize heat transfer Perception of thermal comfort vs core temperature 39:30 how much does a flappy run top cost in terms of run power? Tight clothing improves wicking and cooling Based on a CdA of 1.0, at 4:00/km, aero drag is 40W Flappy kit may increase CdA by 20% or 8W Michael’s 4:00/km Stryd power is 340W, plus 40W for air resistance So 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.
54 minutes | Mar 31, 2022
Jan Sibbersen - Sailfish
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 course Study the tidal calendar Go very easy on the way out Be aware of the waves Preparing for a non-wetsuit swim 20:45 Jan’s advice for open water swimming Practice the nuances of open water swimming as much as possible: wetsuit, groups, contact, drafting, sighting, low visibility 1x weekly open water is sufficient Open water swim form returns quickly 29:15 Jan’s take on wetsuits Sailfish and its mission Recent advances in the industry The focus on comfort 39:00 the challenges of testing wetsuits objectively 40:30 the importance of putting on a wetsuit correctly 41:30 advice on buying a wetsuit online without trying it on Focus on weight more than height 48:00 the upcoming Sailfish US road trip Follow Sailfish on their website and on Instagram.
75 minutes | Mar 25, 2022
Dr Will O'Connor on Running with Power
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 1:30 meet Dr. Will O’Connor 12:30 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 power More accurate speed / pace vs GPS More accurate measurement of effort on standard-surface hills Objectively pacing races on rolling terrain 39:00 advanced metrics Form power 45:00 how generalizable is Stryd data? 50:00 other run power meters 60:30 metabolic testing with run power Run power calculator 67:30 getting started with running power 71:15 on being patient with new technology Learn 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.
20 minutes | Mar 13, 2022
The Utility of Hats and Tri Bikes a Q&A
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-answer 6:00 reducing incoming thermal radiation vs restricting cooling 9:15 it’s all about the hair 11:00 road bike or tri bike? Reduction in power production vs gains in aerodynamics Tri bikes are almost always more efficient and faster But adaptation is critical Relevant past episode links Episode 5 - It's getting Hot in Here Episode 7 - Road Bike vs Tri Bike
6 minutes | Mar 3, 2022
A Short Braindump from Michael
In trying to think of peaceful things, Michael asks for listener feedback on bike training positions and the elusive aerobic threshold.
54 minutes | Feb 25, 2022
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 athletes 7:45 any strength training is better than no strength training 9:45 on warmups and activation / mobility work at the start of a strength session 14:00 general main set structure Each session includes 3-4 total movements covering: a squat, a hip hinge, a pull and/or push 16:45 squat variations 22:30 hip hinge variations 25:15 upper push variations 28:00 training the neck for the aero position 31:15 training ankle / foot / calf strength 34:15 workout design: sets and reps Keep 2 reps in reserve before failure 38:30 strength training periodization Keep your abilities and goals in mind 41:45 are mirrors useful? 45:15 what about ‘core’ training? 51:00 quick update on Michael’s first impression of Focus Calm
40 minutes | Feb 18, 2022
RD Stephanie Small
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 0:45 meet Stephanie Small 5:15 Stephanie’s post on interpreting scientific literature 7:00 Stephanie’s work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exercise CHO oxidation not affected by low CHO diet CHO oxidation is impaired in energy deficient individuals 11:30 what about training the digestive system to maximize tolerance of CHO during exercise? 13:15 train low / race high Reported benefits Impact on performance Train low is not for recreational athletes RPE is higher for ‘train low’ cohort 21:30 effect of carb intake on high intensity workouts 25:30 gut training strategies for those who want to try train low 27:30 the value of whole foods for ultra endurance events 29:45 balancing training performance and fat loss 32:30 timelines for sustainable fat loss 36:00 hide the weight data? Learn more about Stephanie at her website and follow her on Instagram.
58 minutes | Feb 10, 2022
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 Calm 3:00 what is Focus Calm and how does it work? 7:00 a primer on brain waves 9:15 optimal arousal states 11:30 the value of having access to a relaxed state 13:45 the importance of the perfect balance of focus and calm 16:30 on conserving mental resources 20:00 Andrew tries to hack a biofeedback experiment 22:00 being selective with data presentation and training selection 22:30 what are the expected benefits with Focus Calm 29:30 mental training with Focus Calm 33:15 surprising findings from FC use 25:00 is FC collecting user data for big data analysis? 41:30 what’s next for FC 43:30 making the tool user friendly 49:00 the target market: corporate wellness and performance sports 51:00 using FC to improve mental health To check out the Focus Calm headband and app AND to get $25 off the purchase of a headband, follow this link.
36 minutes | Feb 4, 2022
Training in Extreme Cold
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 lungs 10:00 exercise induced bronchoconstriction 14:00 Michael’s advice for cold-weather training 15:15 negative performance impacts of cold weather 22:30 clothing strategies for cold weather 31:15 on warmups Check out the source of much of this conversation: Alex Hutchinson's piece in Outside Mag.
47 minutes | Jan 28, 2022
Matt Miller of MTBPHD and Brake Ace
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 2:00 meet Dr Matt Miller aka MTBPHD 4:45 the story behind the Brake Ace braking power meter 7:15 how is knowing brake power useful to a rider? 11:00 the actual mechanics of using Brake Ace 14:30 the Brake Ace app 16:30 integrating all the data 20:30 some of the challenges of bringing a novel product to market 22:30 how is mountain biking useful for triathletes and road cyclists 28:30 this is how much time you lose if you stink at turning 31:30 getting into mountain biking 34:15 MTB disciplines Follow Matt on Instagram, at mtbphd.com, and learn more about Brake Ace. Also check out his Performance Advantage Podcast.
25 minutes | Jan 21, 2022
Q&A 2 Talks with Thomas Etc
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 3:00 on bike fit 7:30 on feeling unfit after a period of inactivity 11:45 on VO2max 15:00 on performance testing 22:15 question on testing protocol used by Dr Dustin Joubert 22:45 question on using the Stryd rn power meter for shoe field testing 23:30 link to Extrapolating Metabolic Savings in Running paper Link to our interview with Dustin Joubert. His paper on Supershoes.
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