Endurance Innovation

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 +/- <2%). Same as above plusCrank-based power meterExcellent position control15:15 the value of an accurate power meter21:45 test route analysis on Aerotune23:45 difference in testing outdoors vs in the velodrome24:45 learning to hold position39:30 improving testing accuracy without buying new sensorsUse the 1000m testing optionRepeat your setups more timesFind a test route with some solid tree cover43:00 faster tires = immediate, substantial speed gains46:45 confounding possibilities during testingUnstable body position 48:00 listener Q: how much do beards affect aero drag?50:30 listener Q: what can you test if you only have one helmet and one suit?Leave saddle aloneFront end stackFront end reachPad width (distance between pads)Head positionHip rotationShoulder shrugJust start testing!Test with your friends / teammates59:00 aero implications of bottle placement on a road bikeResults hereFor more context, have a listen to our first chat with Sebastian and also the one with his partner Bjorn Kafka. Check out the platform and do your own testing. 

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 [email protected] , 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.

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.2:00 Meet Marc Graveline4:30 the birth of Notio8:00 what does Marc want out of an aero sensor / product?High precisionEase of use11:30 Marc’s current use of an aerometer in racesAccurate wind dataPost-race position analysis17:15 a history of cycling aerodynamic modeling18:30 some aero math and the role of wind22:00 the role of elevation gain28:00 the multitude of inputs required for aerodynamic calculation and the resultant sources of error31:15 the Chung Virtual Elevation method34:45 what is the state of the technology today?38:30 on power meter accuracy41:15 the current aerometer options47:30 the future of aerometers51:00 integrating positional sensors with aerometers1:00:00 the value of open-sourcing aero data and technology

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 the consensus around the importance of sleep in endurance performance4:45 Amy’s new gig for Cerebra Health10:15 consumer sleep measurement devices16:00 the value of sleep awareness18:00 effects of hormonal fluctuations during the menstrual cycle on sleep21:15 ideal sleep windowsSubstantial interindividual varianceBest to align sleep window with biology when possibleLight is a useful trigger to make adjustments to the rhythmInterestingly, winter sleep is typically worse than summer sleepConsistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time31:30 the role of genetics in sleepThere is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within familiesShort sleep also genetically tied, but only 1 in 4M people carry this mutation35:30 what is it about sleep that assists with physical recovery38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:Make a to-do list before your napWear dark sunglasses 30’ before your napBreathing techniquesNapping adds to the weekly sleep total - so go nap!Check out our first chat with Amy here. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman. You can also follow Dr. Bender on Instagram. 

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.Show Notes: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 fatigue Consecutive workout days are beneficial Maximal 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

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.5:00 why should every triathlete and cyclist care about aerodynamics regardless of their speed9:30 understanding CdA12:30 a hierarchy of aero needs17:30 implications of position and fit21:30 implications of clothing28:45 implication of helmets 31:45 implication of wheels35:15 implications of frames and cockpits40:00 aerodynamic testingFor more aero listening, check our chats with Dan Bigham, Martin Toft Madsen + Magnus Ditlev, Kurt Bergin Taylor, as well as Andrew's Aero Breakdown, and our conversation about wheel aerodynamics with Flo's Jon Thornham.

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.To stay in the loop on our plans for Toronto-area aerodynamic testing, send a note to [email protected]. You can also join our mailing list by visiting our website. As we get closer to actually being able to schedule testing appointments, we will add the info to the site, so keep an eye out there.

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.3:00 meet Bjorn Kafka of Aerotune17:15 defining VO2max and the necessary  context of efficiency 25:30 defining VLAmax29:45 manipulating VO2max and VLAmax to elicit desired race fitnessWhere am I now in terms of VO2 and VLA, then where do I need to go?For long-course triathlon, you want maximal VO2max and low (but not too low) VLAmaxAvoid low-carb training except in very specific situations37:30 the Aeorune metabolic Power Test41:15 the importance of knowing body composition42:30 Power Test outputs44:45 estimating optimal training load based on VO2max50:00 tying metabolic testing into aerodynamic testing53:45 designing training for road racing or MTB56:00 training prescriptions based on VO2max & VLAmaxTry the Aerotune Power Test for yourself by registering on their website. You can also follow Aerotune on Instagram.  

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.3:45 meet Sebastian Schluricke of Aerotune6:45 effect of increasing power vs decreasing aero drag vs decreasing weight on Ironman bike performance14:15 why make an easy-to-use aero testing platform?22:00 what is Aerotune and how does it work?28:15 Aerotune vs aero sensors34:45 more on sources of error: route + climate vs rider + equipment38:30 Aerotune’s accounting for elevation and wind changes42:00 the guts of Aerotune’s mathematical model46:45 the ideal test route47:45 impact of weather50:00 hardware requirements for testing51:30 rolling resistance (CRR) calculations55:45 generalized aero recommendationsBody position:Narrow elbow pad stanceHigh hand (maybe) Flat, stretched-out torsoShoulder shrugOptimized head positionBottle shape and position on the frameOptimized helmetDeep or disk rear wheelKit / clothingFront wheel68:00 optimizing aerodynamics without compromising metabolic efficiencyTry Aerotune for yourself by registering on their website. Watch their YouTube videos, and d on’t forget to snag the Garmin Connect IQ app too. You can also follow Aerotune on Instagram. 

Today, we welcome our new sponsor 4iiii Innovations. If you’re in the market for a power meter or a HR monitor, give them a go! 1:30 logistical challenges can lead to innovation in sustainability practices5:45 the 4iiii buy-back program14:30 the second-hand bike market22:30 sport nutrition packaging recycling by TerraCycle27:30 Michael’s tips on reducing sport nutrition waste33:00 Andrew and Michael do not agree on K-cups

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:00 Have a listen to our first chat with Bruce Rogers3:00 ANT+ vs Bluetooth connection options in performing DFA a1 analysis10:15 which brands / models of HR straps can be used for the a1 HRV analysis14:30 what happens to a1 over long exercise bouts and how does it correlate to HR drift?22:30 are my results in using DFA a1 to assess AeT in running that produce a surprising slow result valid?32:00 the accuracy and utility of metrics and training advice provided by modern wearables33:00 how accurate is Garmin’s estimate of VO2max?40:00 how accurate is their measurement of respiratory rate?40:30 ‘Performance Condition’44:45 is it accurate and reliable? Is it useful?46:45 Andrew comes to Garmin’s rescue56:00 the future of HRV-derived measurements and metricsWant to pause your Garmin's reporting of your 'training status'? I think you should. Here's the link. And for another conversation on the utility of the plethora of training metrics, have a listen to our last conversation with Mikael Eriksson.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 meet Dr. Wanja Wolff2:15 meet Prof. James Danckert5:00 the clinical definition of self control - aka willpower 7:00 the clinical definition of boredom 9:00 how prior self control exertion affects a subsequent endurance task.12:30 how boredom may be a confound in above experiments14:30 the very real struggle of boring easy workouts18:00 boredom can occur in both under and over-aroused situations22:00 the flow state: the opposite of boredom25:00 the role of time in boredom 26:30 boredom and mind wonder27:45 boredom is relative in short vs long intervals 31:15 the importance of meaning / your personal ‘why’The advantage of even virtual competition36:30 possible interventions to address boredom in trainingFind your own meaning and create your own agencyTry social and/or competitive forms of the sport even if they are virtualFirst step is recognition that you ARE boredDon’t ignore it, rather try to understand why you are bored.Deliberate mind wandering practiceMusic, audiobooks, and podcasts

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 Brodie’s introduction to pain science7:15 pain in a new light: pain as threat perception8:15 pain is generated entirely in the brain10:30 the role of historical context in perception of pain12:00 Michael’s lax ankle ligaments16:30 is it possible to ‘unlearn’ pain?19:00 Brodie’s hypothesis on how kids process pain22:15 pain signals and motor control24:15 the memories of past injuries27:30 persistent pain triggered by an associated movement / motor action31:45 phantom pain33:00 how to decouple chronic pain from chronic tissue damage?36:15 the longer a patient experiences a specific pain, the more of an influence the pain itself - as opposed to the structural damage - on ongoing pain. 41:00 the power of language43:00 what can we do about chronic pain?47:00 why do we experience delayed onset muscle soreness (DOMS)?If you haven't already, subscribe to Brodie's Run Smarter Podcast. Learn a little more about pain in this short video, or dive deeper by picking up the Explain Pain book.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:15 meet Martin Toft Madsen6:00 how a UCI rule change in 2015 made the hour record exciting again9:45 meet Magnus Ditlev16:00 Martin’s role in making Magnus more slippery on the bike 17:45 the evolution of cycling aerodynamic analysis21:45 the latest step in testing: track and outdoor22:15 the process for Martin’s work with MagnusTest positionsTest helmetsTest suits26:15 outdoor (field) testing methods30:45 the challenge of picking the ‘best’ helmet34:30 do you make race-day aero decisions?38:15 adapting this testing approach to age-group triathletes41:15 the interference effect between positions, helmets, and suits43:15 lower isn’t necessarily faster45:30 our guests weigh in on the #nohumanislimited sub 7 / 8 attemptFollow Martin on his Instagram page. Look out for updates from Magnus on his Instagram page and watch him take on another stacked field at Challenge Miami. 

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Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 the UCI ban on ‘puppy paws’4:30 3 cases of the aerodynamics of a larger riderBaseline position: riding with a fairly low torso but with hands on hoods (forearms close to horizontal) yielded a CdA of 0.259in ‘puppy paw’ posture yielded a CdA of 0.233, an increase in speed on flats of 1.5kph at 300W over baselineTorso and arms similar to ‘puppy paws’ but hands wider and now on the hoods yielded a CdA of 0.236, an increase in speed at that same 300W of 1.3kph over baseline12:15 Michael’s HRV DFA Alpha 1 experimentation update21:00 breaking 7 / 8 strategies:Downstream swimGuter uber slippery on the bikeRun a 2:30 marathonFor more DFA A1 and aerobic threshold testing context, check out our conversation with Bruce Rogers. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 why does the world need an AI-assisted coaching platform?8:00 how machine learning may be useful in designing optimal training prescriptions10:00 the Athletica outputs 11:30 the future human coach assistant functionality 12:00 how do you change the plan when things go off plan?17:15 how does Athletica quantify load?23:30 Athletica’s plans for subjective inputs24:45 using past training and associated race results as inputs26:15 optimizing taper30:30 the target demographic: calling all endurance nerds!33:30 the plan for Athletica’s interaction with human coaches38:15 what does Athletica’s output look and feel like?41:45 the 6 - 12 month development roadmap42:45 race time prediction functionality51:45 Paul is a fan of the HRV DFA Alpha 1 AeT analysis Head to the Athletica website to get your name on the waitlist. You can also follow the team on Instagram and Twitter. And don't forget to check out HIIT Science to get a deeper understanding of the physiological underpinnings for Athletica's algorithms. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 meet Dr Amy Bender3:00 an overview of the importance of sleepOne of the pillars of healthImpacts nutritionAbility to execute trainingChronic poor sleep associated with a number of negative health outcomesImpacts injury riskImmune health7:30 sleep quantity guidelines7 - 9 hours, depending on training loadMore training requires more sleep9:15 can you get too much sleep?There’s a correlation with sleep outside of the 6.5 - 9 hours and increased prevalence of depression. The effect appears bi-directional.15:30 consistency in sleep is important16:30 the value and ‘how tos’ of napsOnly 20% of Canadian National athletes were napping, and they are missing out20’ naps have valueSchedule naps into your trainingNaps contribute to weekly sleep durationAvoid naps too close to bedtime: 1200 - 1600 idealShort naps should be short enough to avoid deep sleep: <30’Long naps should be long enough to allow a full sleep cycle: >90’23:00 the phases of sleepNon-rem: divided into phases 1 through 3, with stage 3 being the deepest stage where a lot of the physical recovery takes place. The majority of phase 3 occurs in the first half of the night. Rem sleepOne full cycle is ~90’Sleep phases are impacted by our actions during the day, but difficult to control28:30 how does waking up at night affect sleep quality and sleep stages?30:30 the effects of stress on sleep31:30 techniques for falling asleep after waking in the middle of the nightGood, consistent, pre-sleep routinePut away electronicsTake a warm bath / showerStretch Read a paper bookWrite a to-do listBreathing technique: 4-7-8 or snake breathingCognitive shuffleAvoid staying in bed for longer than 20’ trying to fall asleep. Instead, do a relaxing - non-screen based activity in a different environment. And only return back to bed when you feel sleepy.36:30 sleep quality. With high quality sleep classified by:Following asleep in less than 30’, waking up only once per night, being awake less than 20’ during that wake-up, and spending more than 85% of total time in bed sleeping.38:15 seek professional sleep help if above conditions are chronically not met38:45 improving sleep qualityExerciseReduce caffeine intakeAvoid alcohol42:45 quality or quantity?43:15 an audio device to improve sleep quality44:15 sleep disruption from sleep partners 🤬45:45 the seriousness of snoringPlease send any questions you have about sleep to [email protected]. Check out Dr. Benders excellent questionnaire and guidance on sleep and follow her on Instagram and Twitter. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 Richard Lang and the history of Spok’d4:00 the challenges of building an algorithm-driven coaching platform8:45 the trouble with subjective scores11:45 the Spok’d approach to incorporating subjective metrics13:30 Spok’d inputsRider assessmentSeason goals and the plan builderAvailability to train20:00 aligning expectation with reality 25:00 keeping it simple31:45 beyond cycling38:45 next steps for Spok’d40:15 a collaborative framework between Spok’d and human coachesFollow Spok'd on Instagram, Facebook, and Twitter. Want to give it a go? Sign up for a free trial.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 upcoming topicsAI and machine learning and endurance trainingHow to improve your sleep9:30 listener shoutouts14:00 Andrew and Michael continue to experiment with the Core sensorAndrew does a brickAll-day wear25:30 Michael experiments with the Alpha 1 HRV analysis to determine AeTLearn more about the upcoming Endurance Athlete Summit.  

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 Professor Costas Karageorghis 10:00 the history of research of music and physical activity14:45 a look ‘under the bonnet’ at the brain’s role in mediating athletic performance and the influence of music on this process. Playing music appears to have the following effectsImprovement in brain oxygenation. This may account for improved performance on time to exhaustion studies with music A reduction in the frequency of firing of certain populations of neurons appears to lessen perception of fatigueImprovement in firing of both the afferent and efferent nerve impulses, facilitating muscle contractionsAn impairment in communication between areas of the brain responsible for signaling fatigue 22:00 the limitations of modern imaging techniques in studying the brain while the subject is mobile25:30 the evolutionary drive for this performance-enhancing role of music27:45 auditory-motor synchronization increases aerobic efficiency by 6-7%32:15 evidence for the effect on music on performance improvement is small but reliable. The effect on emotional state and mood regulation is medium and reliable. 33:30 the role of enhanced mood on motivation and consistency in training34:45 pre-task music 36:15 musical recommendations for improved performanceUse cases include: pre-task, in-task, post-task, and synchronously or asynchronously Music with relaxing or low-arousal properties for warm up, cool down, recovery. Music for high-arousal properties for high intensity work39:45 it is difficult for listeners to process music above ~75% of maximal aerobic output (~ anaerobic threshold)40:00 qualities of music that determine its arousal / energizing potentialTempo: ideally between 120bpm and 140bpmRhythmic accentuationLyrical affirmation Beat regularity44:00 recommendations for exercise at very high intensitySyntactic processing of lyrics severely impaired above 75% of maximal aerobic capacityRhythmic music with minimal lyrics ideal Music does not appear to reduce perception of effort at high intensity, BUT it may colour our interpretation of fatigue, making it less uncomfortable47:45 contraindications: when using music in training is not recommended:Music can capture 10-12% of our attention, making it completely unsafe when riding outdoorsMusic above 80dB carries an increased risk of hearing damage when concurrently exercising at a high intensity due to a reduction in blood flow to the cochlea in the inner earRoutinely using music in all workouts creates dependency 51:45 advice on ‘earworms’54:15 music to avoid when training57:00 classical playlist recommendation  59:45 the greater someone’s experience and appreciation for music, the more complex the music they may want for exerciseFollow Prof. Karageorghis on Twitter and check out his book: Applying Music in Exercise and Sport. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 Bruce’s introduction to HRV7:30 defining heart rate variability (HRV) and its response to exercise11:45 the non-linear HRV index DFA a1 (alpha 1)12:30 looking at fractals on random walks 17:00 a discussion of exercise intensity distribution and thresholds20:00 the challenges with measuring or estimating the aerobic threshold (aka LT1, VT1)26:00 A new detection method defining the aerobic threshold for endurance exercise and training prescription based on fractal correlation properties of heart rate variability28:30 3 ways to determine LT1 through HRV DFA a1 analysisProgressive ramp test past estimated LT1 and using Kubios for analysisConstant 5-8’ power / pace intervals and using Kubios for analysisConstant 6-8’ power / pace intervals using HRV4T Data Logger36:30 using the Data Logger for discrete testing vs live ride analysis 42:45 equipment needsKubios free or premiumHRV4T Data Logger, using workout mode with 2’ intervalsHR Straps: Polar H-series50:15 shortcomings of HRV DFA a1 analysisMissed beat artifact >5% in intense training or in populations with cardiac arrhythmias A low-quality signal analysis by software No test data for female athletesSo far only tested on cycling and runningTake a look at Bruce's excellent blog and follow him on Twitter. For a review of HRV, have a listen to our interview with HRV4Training founder Marco Altini. The HRV4T HRV Logger can be found in the Apple Store. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 one side of race announcing5:45 the early days of Kona7:00 the drive for exploration10:00 Lionel’s hour bid16:30 racing without crowds20:00 a race emcee’s life in the year COVID23:15 the Canadian Endurance Sports Alliance27:00 the endurance events stats in Canada>2M annual participants $1B economic impact$1B charitable donations29:00 Steve’s projection for racing in 202132:30 ‘return to play’ guidelines35:00 the silver lining of potential increased participation42:00 do you need to race to participate?Check out the good work of the Canadian Endurance Sports Alliance.Have a look at Phil Gaimon's appeal to cyclists.  

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.4:15 Dan’s interest in the sea level hour record8:00 sea level vs altitude hour attemptsAt altitude, reduce aero drag by ~20% to 25% (at world record hour speeds) while only losing 10% of aerobic capacityThe higher the speed the greater the benefit of altitude. That is, the faster the event, the higher up you want to go12:15 at Dan’s speed, 1W saved in his setup = 50m of extra distance in the hour attempt12:30 the physiological demands of Dan’s hour recordA Watts / CdA of 2250, which works out to ~370W @ a CdA of 0.164!Living on your TT bikeTrain at a race-relevant internal inertia (cadence)The potential role of central nervous system (CNS) fatigueLearning to maintain that optimized position for the duration of the event24:15 the sitting up vs aero tradeoff when climbing~15W benefit to sit up vs aero position, which for Dan makes enough of a difference at ~27kphThe value of a stretch during a position change is not to be undervalued28:30 the value of efficient cornering 30:15 the role of CNS fatigue in performance in an hour record attemptNot well understood at presentDan’s group is studying this effect by taking measurement of nerve impulses to the driving muscles over time and looking at changes36:45 the effect of non-round chainrings40:00 Dan’s non-aerodynamic optimizationsThe more aerodynamically optimized you become, the more reason there is to look at equipmentA new, secret crank setDrivetrain lubricants, chain, cog and chainring design 51:30 Dan’s aero optimizationSkin suitsFront ends / cockpitsAero sensors74:30 some psychological demands of an hour record bidCheck out Dan's retail venture WattShop as well as his Instagram page for products and updates on his upcoming hour attempt. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 core body temp sensor first impressions9:00 Andrew’s experiments with thermal cameras and training10:00 delta between skin temp and core temp11:30 other possible applicationsCore temp vs RPEHeat training target temperatureTesting intervention efficacy19:00 core sensor nuances21:30 to grease or not to grease? Grease to avoid galvanic corrosion, andImprove clamping force - just be aware of a reduction on torque specSign up for the Endurance Athlete SummitLearn more about the Core Body Temp sensorThe Velonews grease article

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 what is overreaching and how it differs from overtrainingOvertraining is a chronic medical condition often with a hormonal imbalance component where performance and general health are noticeably degraded. It may take months to years to resolve.Overreaching is an acute (short term) effect of performance 6:30 signs and symptoms of overreachingThe best signal for overreaching is a marked decline in performance. Other subjective or objective metrics may or may not be present. Some possible other metrics are disrupted HR response -particularly heart rate recovery - to exercise and perception of fatigue10:00 a guide to using HRR to gauge fatigue and overreaching16:45 functional vs non-functional overreaching20:15 is overreaching desirable in training?Acutely fatigued - but not overreached - athletes performed better than their functionally overreached study counterparts in this 2014 paper by Le Meur et al.But it is difficult to tease apart whether it’s being overreached that causes the reduced supercompensation effect or if the athletes who were able to recover well enough to not become overreached in the first place are just better responders26:15 immunological implications of overreaching31:00 a primer on muscle typology35:45 the implications of individual muscle type distributionEndurance phenotype athletes (greater type I concentration) will respond to training differently than speed phenotype folks (greater type II concentration)39:00 the challenges of phenotype research45:15 a novel, non-invasive technique for assessing muscle typology 49:30 conversion of type II muscle fibres from IIX to IIA as a result of training is desirable for endurance athletes. It can be achieved through.Classical endurance trainingResistance training using moderate to high rep ranges54:00 effects of muscle typology on overreachingOverreached group had a higher percentage of type II muscle fibres compared with the acutely fatigued (non-OR) groupRunners with a greater percentage of type I fibres also maintained performance better during overload period than their peers with a higher type II percentageMore research remains to be done to individualize training65:00 advice for type II prominent middle-distance runnersReduce duration of long runAlter distribution of quality sessionsIndividualize content of quality sessions 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 New Motion Lab’s radical new bike chain7:45 listener question: why are Zwift rides so much faster than real life?20:45 dressing for winter activities29:45 transitioning to indoor riding36:15 the racing outlook for 2021 in Canada39:00 athletes who are able to lie to themselves perform better in endurance sport

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 Brad’s exposure to cycling7:00 lessons from US amateur bicycle racing9:00 the challenges of 202011:00 Brad’s ‘why’ of entering municipal politics15:00 Toronto’s pre and mid-COVID plans for sustainable transportation18:00 the features of Toronto’s ActiveTO program19:30 the challenges of growing cycling infrastructure26:30 making cycling viable in winter34:15 Brad’s active transportation wishlist40:00 the importance of getting things right the first time44:00 the value of pilot projects in infrastructure 47:00 all of us need to learn new things and adapt - even cyclists49:00 handling frustration and rage on our roadsTo keep up to date with Brad, take a peek at his website and follow him on Instagram.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 Aerodynamic Drag in Cycling Pelotons by Bert Blocken, et al.3:45 Pelotons in the natural world10:00 why it took so long to study large pelotons24:30 our assumptions of aero drag reductions in pelotons26:00 study results: up to a 95%!! reduction in drag27:45 drag reduction in the lead rider up to 15%31:00 the highway illustration33:00 the voracity of the findings35:45 the costs of sitting in the back of a group39:15 the implication for runners41:30 call for listener experience / power data

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 a bit about Pro and the Sport Product Testing group of the Canadian Sport Institute and the ‘Fit, Feel, Function’ process6:15 why is wrist-based optical HR so useless when cycling8:00 optical HR carries a lag time to true HR of up to 120 seconds9:30 optical HR motion artifact errors 14:00 the challenges of porting medical devices into the consumer sport field15:30 the birth of the running footpod 21:00 the product ‘feel’: auditory, visual, olfactory 24:15 on ‘slappy’ shoes26:30 the value of a ‘lack’ of feeling28:15 obtaining high quality subjective feedback from testers34:30 the future of sport products / services: data collection and usage38:00 the continuing story of useless and even harmful dataLearn more about the Sport Product Testing group at their website and if you're in the Calgary area, consider volunteering as a product tester. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 how the Core Body Sensor works and heat flux vs temperature7:00 the value of knowing your core temperature (for an athlete)Optimize heat trainingPace hot races better and preemptively put on the brakes when needed 23:00 why you can get so hot while swimming24:30 the Core Body Temp sensor28:45 how fevers work30:00 validating the Core sensor39:30 using the Core sensor for COVID-19 screening, and possible early detection for Alzheimer’s and Parkinson’s diseases, and for general burnout / chronic fatigue43:15 the utility of 24-hour measurement for athletics Has the potential to detect fatigue, overtraining, onset of illnessRead more about the Core Body Temp sensor and get your very own on their website. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 it takes 20+ years for research findings to trickle down to the general public7:00 Plantar Fasciitis / Plantar FasciopathyCauses: rapid change in training load, terrain, shoe type, amount of time spent on your feet in non-training situationsSymptoms: often very gradual onset with early morning stiffness in the foot / heel. Pain and discomfort often presents outside of training, during daily activity like walking and standing.Often the symptoms abate after a warmupEasiest early intervention is to undo the acute training / terrain / shoe changesSlow, heavy resistance training is prescribed for therapy. Use both eccentric and concentric focus. Big toe dorsi-flexion is a useful add.Complete rest is not recommended unless the symptoms are severe. Even in severe cases you only need a day or two.Taping, massage, orthotics can be useful to help acute symptomsPrognosis is based on tolerance and is individual. Return to activity follows a trial-and-error approach where training is slowly reintroduced, and symptoms are monitored.14:45 the pain / rest / weakness cycle27:30 some pain is okay with the exception of stress fractures or issues with bone reaction components. In this case, pain is an urgent warning sign that should not be ignored.31:00 identifying stress fractures: different pain symptoms, likely locations33:30 patellofemoral syndromeVague kneecap pain that’s tough to localizeCaused by overload of the tissues and not poor knee tracking as previously believedTherapy prescriptions: manual therapy can potentially help with pain. Loading the tissues like squats, lunges, and variations thereof within pain toleranceGait retraining in runners with serious overstridingPossible misdiagnosis52:15 proximal (high) hamstring tendinopathyPain just below the gluteal fold that’s characteristic of other tendon pain. Can be triggered by specific hamstring-load testsSitting becomes uncomfortable in more severe casesAgain typically caused by a rapid increase in load, so first step in correction is reducing training volume / intensityTherapeutic exercises: bridge variations, deadlifts, Nordic hamstring variationsCheck out Brodie's well-researched and very accessible podcast on running: The Run Smarter Podcast wherever you get your fix.