Endurance Innovation

Sports aerodynamicist Ingmar Jungnickel joins the show to discuss AiRO, a new CFD-based aero analysis tool built for bike fitters and coaches. He outlines why traditional wind-tunnel and field-testing approaches struggle with cost, complexity, and repeatability, and explains how recent advances in computing and AI now make high-fidelity CFD practical at the fit-studio level. The discussion highlights AiRO’s emphasis on breadth of exploration—rapidly testing wide parameter ranges—rather than pursuing ever-higher fidelity in isolated conditions.Key Points Ingmar’s background spans wind-tunnel work, velodrome testing, CFD development, and elite projects with Specialized, the German Cycling Federation, and U.S. Speed Skating. Conventional aero tools—wind tunnels, track testing, field testing, PIV, and ultrasonic tomography—are limited by scalability, environmental control, rider repeatability, and cost. AiRO’s core components include:a parametric human model fitted from simple photographs and basic anthropometrics,a digital-twin rider posture controlled through ~18 intuitive sliders,fast, cloud-based CFD simulations. AiRO’s strategic focus is breadth over depth: enabling broad parameter sweeps, positional permutations, and large-scale exploration that would be infeasible in a tunnel or on a track. Digital repeatability eliminates rider-movement noise, one of the main sources of error in physical aero testing. Current limitations include the absence of textured-surface modelling (aero socks, advanced skinsuits) and single-yaw simulations, though both are technically feasible as compute economics improve.Links & Resources AiRO: https://airo.app Contact Ingmar Jungnickel: [email protected] AiRO Instagram: https://www.instagram.com/airo_app/

Michael welcomes UK-based triathlon coach and data analyst Russ Cox to unpack Ironman’s major overhaul of its World Championship slot allocation system. Drawing on his 14 years of statistical modeling and 16 years of coaching experience, Russ explains how Ironman’s shift from participation-based to performance-adjusted qualification is reshaping who gets to Kona — and what that means for athletes, coaches, and the broader triathlon community. The origins of Coach Cox’s Ironman results database and its evolution from manual HTML scraping to modern race analytics Key environmental and geographic factors influencing Ironman course speed (heat, humidity, elevation, wind, road surface) The 2024–25 transition from the legacy slot allocation system to Ironman’s new performance-adjusted ranking model How adjustment factors are derived from the top 20 % of Kona finishers by age group Implications of a single combined men’s/women’s pool and early evidence of gender and age-group skew Why 50–54-year-old men have disproportionately benefited, and how that may (or may not!) self-correct over time Effects on athlete race choice, qualification strategy, and how coaches can advise under the new framework Practical guidance on interpreting adjusted times and using Russ’s online tools to benchmark Kona qualification potential. Coach Cox Website – Ironman Stats & Qualification Tools Coach Russ Cox on Instagram Ironman Rules for Qualifying

This week, Michael welcomes Jamie Pugh, co-founder of EXO Analytics and senior lecturer at Liverpool John Moores University. Jamie’s research focuses on carbohydrate metabolism and the role of gut function during endurance exercise. The conversation explores the novel means that EXO Analytics brings lab-grade carbohydrate oxidation testing to athletes, the physiological insights behind carb intake, and the practical implications for fueling strategies in training and racing.Key Takeaways What EXO Analytics Measures: EXO tests how much of the carbohydrate an athlete consumes during exercise is actually used by the muscles, using stable-isotope tracers and indirect calorimetry. Why It Matters: Understanding exogenous carbohydrate oxidation helps athletes personalize fueling to avoid both under-fueling and gastrointestinal distress. Individual Variation Is Wide: Even among trained athletes, optimal carbohydrate use ranges from about 60 to 120 grams per hour, with little correlation to performance level. Gut Training & Adaptation: While athletes can improve tolerance to carbohydrate intake, current evidence doesn’t confirm that “gut training” increases absorption efficiency—though it likely improves comfort and logistics. Beyond the Lab: EXO’s home-testing kit combines breath sampling and portable metabolic measurement, offering a simplified way for athletes to assess real-world fueling capacity.To learn more, visit exoanalytics.co.uk or follow Jamie on Instagram at @jamiepughperformance.

This week, we welcome Joe Staunton, owner of Ceyrest Performance, a coaching and sport consulting company. Joe, with a background in archaeology and anthropology, offers a unique perspective on endurance sports, decision-making, and the evolving role of coaching. The conversation covers how evolutionary traits influence modern choices, the impact of information overload, and the practical application of data and AI in athletic training. Evolutionary Context of Decision-Making: Human biology has remained largely unchanged for tens of thousands of years, while society has rapidly evolved. Our capacity for shared knowledge and cooperation is a key evolutionary advantage. Mismatch Theory and Modern Challenges: We face issues because we live in environments unfamiliar to our evolutionary adaptations, such as constant information consumption and altered living patterns, impacting well-being and decision-making. Simplicity in Training & Nutrition: A core principle for both training and nutrition is simplicity. Focusing on fundamental elements, such as uncomplicate workouts and correct, periodized fueling is often more impactful than complex strategies. AI's Role in Coaching: AI is transforming coaching by automating data analysis, allowing coaches to prioritize the human element of their work—building relationships, providing guidance, and fostering intrinsic motivation.To learn more, follow Joe on Instagram.

Sam Barley, a bike fitter, aero tester for Body Rocket and triathlon coach is on the show to discuss aerodynamic testing and how it shapes bike fit. He shares how he moved from traditional bike fitting to aero-guided fit. Sam reveals surprising findings from testing top athletes, showing that what looks fast isn't always best and that real-world aero gains can differ from expectations. The conversation also covers how athletes balance getting more aero with staying comfortable and powerful for races on varied terrain.Key Takeaways Aero Testing is Key: Sam uses tools like Body Rocket for precise aerodynamic measurement. Surprising Results: Testing shows that sometimes higher positions are faster, and typical aero gear might offer smaller gains than expected. Comfort vs. Speed: It's vital to find an aero position that a rider can maintain comfortably and powerfully throughout a race. Race-Specific Setup: Elite athletes adjust their aero positions based on specific race courses and demands, not just one "fastest" setup. Practical Advice: For better aerodynamics, focus on your bike's adjustability and integrate hydration/nutrition into your aero setup during training.Give Sam a follow on Instagram: fittedbysamThe study on the aero impact of shuffling by Callum Barnes.

For this episode we welcome Ronan McLaughlin, Senior Tech Editor for Escape Collective and host of the Performance Process and Geek Warning podcasts. Michael and Ronan delve into the world of performance optimization in cycling, covering everything from aerodynamic testing nuances to higher-level strategies for improvement. Key insights include: Ronan's meticulous aero and rolling resistance testing and the 'why' behind his painstaking approach. The complexity of aerodynamic testing, and the myriad of factors that can influence results and conclusions. Ronan's philosophy around iterative improvements over silver-bullet, "fastest" setups Outside the box thinking for for performance gains

Michael and Andrew welcome professional triathlete and coach Miranda Tomenson to the podcast. Miranda shares her experience prepping for and racing the IM NA Championship in the Woodlands TX, Texas, a notoriously challenging race for athletes just shaking off winter. Following that chat, Michael and Andrew discuss their observations from the race expo and course, focusing on bike technology trends and an interesting calculation related to performance in the heat. Miranda's heat prep in training, including the construction of a makeshift heat chamber using a portable greenhouse around her indoor trainer. On race day, she encountered gastrointestinal issues during the run, which impacted her calorie absorption and ability to maintain pace. Miranda utilized the "Cool Bottle" during the bike segment, reporting that it helped provide cooling through contact points and the wet sleeve, in addition to its large fluid capacity. Michael and Andrew observed trends in bike technology at the event, including the prevalence of integrated and custom front-end cockpits on high-end bikes and the design of the new Ventum Tempus bike. Discussion on helmet design trends notes wider frontal profiles intended to integrate with the rider's shoulders and improve aerodynamics. Andrew presents a calculation showing that the difference in air density between 20°C and 30°C can equate to a power difference of approximately 8 watts at 40 km/h, potentially saving around three and a half minutes over an Ironman bike course. The episode concludes with a brief interview segment featuring professional triathlete Lauren Brandon, a veteran of Ironman Texas.

Cycling coach Marinus Petersen returns to revisit bicarbonate supplementation tips and to discuss training around the first lactate threshold (LT1).  Petersen shares his views on intensity domains, the importance of LT1, and how he incorporates this concept into his coaching. Bicarb Neutralization: A discussion on whether mixing bicarbonate with acidic substances like jelly or jam neutralizes its effectiveness. Petersen argues that the acidity of the stomach far outweighs any pre-ingestion neutralization. Practicality of Bicarb Use: The challenges of using bicarb in conjunction with a regular work schedule, and tips for timing bicarb intake around workouts. Importance of LT1: Petersen considers LT1 the most critical metric for an athlete due to the significant difference in fatigue levels when training above or below it. Measuring LT1: Lactate testing to accurately determine LT1, using 10-minute stages with 10-watt increments to pinpoint the threshold. Coaching Considerations: A discussion on the challenges of balancing structured training with the enjoyment of riding, allowing flexibility in training as long as the intensity of endurance rides stays below LT1. Sub-LT1 Work: Considerations for aerobic training at very long durations at well below LT1 vs. relatively shorter bouts just below LT1.

Our guest this week is Marinus Peterson of Kilowatt Coaching. Marinus is an accomplished cyclist and coach with a wealth of knowledge on endurance training. In this episode, we explore the importance his approach to developing VO2max. Oh, and bicarb Jell-O. Highlights include: The Importance of VO2max: VO2max underpins the ceiling of how high you can get your LT1 and FTP/critical power, making it a crucial focus for any training cycle. Anaerobic Capacity and VO2 Max: how anaerobic capacity training can improve the effectiveness of VO2max work. Double Days for VO2max: Double days, featuring high-cadence VO2max intervals, can be a potent tool for maximizing central adaptations and achieving significant fitness improvements - in the right context. High Cadence Training: Training at a higher cadence (20 RPM above natural cadence) when doing VO2max work can lead to greater oxygen consumption and allow for more intervals with less fatigue. Supplementing with Sodium Bicarbonate: Marius's supermarket recipe for a DIY bicarb supplement that doesn't cause gastric distress.Follow Marinus at his Instagram page.

Lauren Thomas and Ian Marling from Maurten join us to present findings - old and new - for efficacy of bicarb supplementation in the endurance sport context. We explore the unique advantages of Maurten's bicarb system and how their hydrogel and mini-capsule formulation solves the classic problem with bicarb supplementation: GI distress.Key Points: The role of bicarbonate in buffering blood pH and its impact on athletic performance. Insights into the potential benefits of bicarb for various endurance sports, from cycling to ultra-marathons. Practical strategies for using bicarb in training and racing, including timing and dosage. The science behind Maurten's bicarb system and its unique delivery method. Discussion of the cost justification for Maurten system.Learn more about Maurten and their bicarb product here.

Body Rocket founder Eric DeGolier joins Andrew and Michael to delve into the complexities of aerodynamic measurement in cycling, challenging the limitations of traditional methods. We explore the inherent flaws in existing technologies that rely on indirect measurements and discuss Body Rocket's  approach that directly measures drag force.For more info, follow Body Rocket at their website and on Instagram and read the preprint of the University of Kent study validating the technology.

Listeners to the podcast get $50 off the purchase price of the Cool Bottle before DEC 31! Use code COOL2024.Coach and podcaster Mikael Eriksson joins Michael to explore into the world of endurance sports and the constant influx of new training methods, technologies, and nutritional advice. We discuss how to navigate the overwhelming amount of information and separate the useful from everything else. The Impact of Social Media: Social media can be a double-edged sword. While it can be a great source of information, it's also a breeding ground for misinformation and oversimplification. Evaluating Information Sources: Consider the credibility of the source, the depth of the information, and the potential bias. The Importance of Context: A training method that works for one athlete may not work for another. Consider factors like training level, age, and specific goals. The Role of Anecdotal Evidence: While anecdotal evidence can be helpful, it's important to weigh it against evidence-based research. Mikael’s rubric for evaluating utility: A step-by-step guide to making sure the intervention or technology is useful for you.Resources: Mikael's podcast: That Triathlon Show Newsletters: David Lipman's substack, Manuel Sola's substack Instagram: bradstulberg, stevemagness, knowledgeiswatt, ylmsportscience, gudiol (in Swedish) Podcasts: The Physical Performance Show, The Training Science podcast, On Coaching, The Triathlon Hour Books: The Nature of Training, Antifragile, Peak Performance, Science of Running, Factfulness

One of our favourite guests from the pre-hiatus days is back to talk about: The Power of Collaboration: Discover how Bjorn's connections with other experts, like Javier Sola, have shaped his understanding of training and performance. The Endless Pursuit of Knowledge: Explore Bjorn's philosophy of continuous learning and how it drives his coaching approach. The Science of Training: Dive into the latest research on muscle fiber types, the Hickson protocol (an oldie but goodie), and the impact of different training modalities on performance. Fueling the Engine: Discuss the importance of nutrition and hydration in endurance sports, including the role of carbohydrates and the optimal intake strategies. The Future of Training: Explore emerging trends in training technology and how they can be used to optimize performance.

Michael and Andrew reveal the Cool Bottle - their (plus Phil Hare's) project that will allow any cyclist with aero extensions to have on-bike per-cooling. Andrew takes us from the birth of the concept, through design iterations, manufacturing hurdles, to final product. To learn more about the Cool Bottle and pre-order yours at a pre-launch price of $149 USD, visit our site and use code COOL2024 at checkout.

Former pro triathlete and PhD candidate Antoine Jolicoeur-Desroches speaks with Andrew and Michael about training and racing in hot conditions and his two studies on popular devices: the Omius headband paper and the CORE Body Temperature sensor paper. We cover: advantages and limitations of the Omius headband and potential use cases combining pre-cooling and per-cooling strategies  combining internal and external cooling strategies advantages and limitations of the CORE body temperature sensor and use cases influence of motivation on response to increased core temperature during exercise, especially in elite athletes. 

Lindsey Hunt of Precision Fuel & Hydration joins Michael to talk about his research into sweat, his novel sweat rate calculator, and his recommendations for maximizing performance in hot conditions. Lindsey covers:-sweat rate and replenishment strategies-why dehydration is a more serious performance limiter in hot conditions-passive and active heat training for acclimatization and performance-in-race strategies for controlling core temperatureListen also to our Episode 116 interview with PF&H founder Andy Blow to get a deeper understanding of the role of electrolytes and carbs in hydration.

We're back! 

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 <0.45How know Vlamax can help with a nutrition strategy21:45 on blood glucose measurement during exercise24:30 you gotta eat! 26:15 some strategies for lowering VlamaxA lot of low intensity work mixed with some VO2max-specific work if time allowsDo intervals at the end of longer effortsFor time-crunched folks, easy rides should be mostly in FatMaxKeep the training varied29:00 VO2max vs power @ VO2max36:00 The value of changing up training40:15 why what you did 4 years ago may not work today44:00 Bjorn’s tips for training to boost power at VO2max / capacity49:15 the psychological value of back-loading intensity in long workouts52:00 on the fear of testingTry the Aerotune Power Test for yourself by registering on their website. You can also follow Aerotune on Instagram.  

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