Endurance Innovation

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:00 why Andrew does Crossfit5:45 the initial experience10:00 Andrew’s one reservation10:45 going to gyms in the era of COVID13:00 Michael weighs in on the value of group strength training14:30 Michael is not a fan of Crossfit for endurance athletes15:15 during the end of Crossfit classes, the ‘Workout of the Day’ requires completing highly technical, loaded movements when under extreme fatigue AND without possibly having the necessary skill at that movement. This is a recipe for injury. This is a high risk / low reward activity.23:00 WOD / bootcamps tend to emphasize the glycolytic metabolic pathway, which is not what MOST endurance athletes need 25:00 psychological benefits of all-out exercise27:30 the case against frequent, all-out exercise bouts. The time to recover is not worth the training stimulus

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 the unusual 2020 North American fire season4:15 how harmful is exercising in poor air quality5:30 understanding the Air Quality Index (AQI)7:45 the classification and possible adverse effects of airborne particulate pollution 10:15 acute and chronic effects of exposureAcute decrease in lung volume Correlation with with onset of Chronic Obstructive Pulmonary Disease (COPD) Weak evidence for acute cardiovascular effects, such as an increase in arterial stiffnessNot enough information to assess the likelihood of chronic pulmonary or cardiac effects. Acute depression in HRV24:00 steps to mitigate harm when training in polluted airTrain indoors and use high-quality filtration systemsAvoid outdoor exposureListen to the advice of local health authorities and play it safe30:00 Listener correction of our aero math from episode 7 - Road Bike v Tri Bike34:00 Erica Gavel’s new study on menthol. Listen to her talk about her original menthol study on EI episode 56.For more info on or to enroll in Erica's new menthol study, send her an email: [email protected]

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 meet Art Hare3:30 the genesis of the pre-Zwift, online cycling multiplayer training and racing platform Tour de Giro9:15 graphics are hard12:00 the early years of cycling multiplayer 19:30 an intro to game engines21:00 TdG grows25:30 a partnership with Computrainer 36:00 the fun of TdG races39:45 TdG handicap mode43:30 workout mode52:30 hills happen on dumb trainers too53:30 TdG AI racers: Dopey, Hill Man, Surgey, Savey, Helpy, 59:00 burnout1:03:30 the new, huge elephant in the room1:10:30 be kind to tech support!1:16:00 the value of failureYou can still play Tour de Giro. Give it try!

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 meet Pierre Facomprez, product manager at Look Cycle6:00 a fun digression about swapping the drivetrain to the left side of the bike for track racing14:00 the aerodynamic benefits of solid-spoke (tri-spoke) wheelsThis is a debate on the front wheel only. In the rear, use a disk whenever permittedRotational drag is 25% of the total drag generated by the wheel (source DT Swiss)Disk brakes mean more spokes, which increases rotational drag. Solid spokes do not contribute to rotational drag when mounted on modern, wide forks. Modern tri-spoke wheels are using less-deep spokes that taper towards the rimWeight penalty for a disk brake tri-spoke vs a similar depth traditional spoke wheel is about 200g (tri spoke is heavier)37:15 Pierre’s hidden valve trick43:00 tri suitsMake sure that the pad works!Test your suits. The difference may be substantial Try your suit on the bike when it’s wet and de-wrinkle after the swimCalf sleeves can be quite fast 58:00 the Aergo cockpit. Comfort equals speed. Take a look at all the bikes, wheels, and components on offer from Look and Corima.

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:15 meet bike builder Tom Sturdy10:30 Dan Empfield’s bike anatomy: above and below the ‘waist’ of the machine13:00 not all geometry charts are created equal14:15 fit metrics and ride characteristics are not wholly independent of one another so be careful when trusting bike reviews when the reviewer rides a frame of a different size15:30 discrepancies are amplified in the smaller frames17:30 the key ‘below the waist’ dimensions: wheelbase, bottom bracket drop, and fork trail18:00 wheelbase determines steering response, where a greater steering input is required to turn a bike with a longer wheelbase and vice versa. This effect is very sensitive to changes in wheelbase. Longer bikes therefore tend to be more stable in a straight line.23:45 BB drop or BB height dictates tipping stability, so slower bikes like MTB, gravel, cross want a higher BB height (lower drop) for better balancing. Conversely, a faster bike like TT / triathlon is better off with a lower BB height (more drop) for straight line stability. 30:45 trail influences the steering feedback. That is, the amount of resistance the bike offers when you try to turn the bars. Rider experience with trail is very subjective. 41:45 all of these - and others too! - combine to create a unique ride feel.47:00 why custom?49:45 why titanium?53:30 titanium additive manufacturing (3D printing) in custom bikes offers the ultimate optimization and customization optionsFind Sturdy Cycles at their website and on Instagram. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.5:00 baseline aerodynamics CdA valuesMost aerodynamic male pro triathletes are around 0.200 and even below 0.230 considered very good for average-sized male0.250 to 0.270+ is common for reasonably well-fitted male age groupersTrack riders can be as low as 0.1606:45 how much of a time difference does this make? The Cody Beals case studyAt his current-ish CdA of 0.22, and using his IMMT power output of 260W average, Cody would be traveling at ~42kph on a flat courseIf he could get down to a very ambitious CdA of 0.18, he could get up to ~44kph, which is a savings of almost 12 minutes over 180km!At an optimized, track cycling world-class CdA of 0.16, he could hold 46kph at 260W. Of course, this is not a realistic value in all likelihood. 16:15 what can we do to improve aerodynamics?Test to determine CdAExperiment with position changes, starting with the front end and retest each iteration Spend some training time in that optimized position and at race-specific power AND speedSpend time wearing your full race kit in simulation workouts - especially helmets22:45 achieving and training that optimal head positionExperiment with stack height: sometimes a slightly taller stack can allow you to lower your headMirrors / photos and videos from the sideTrain the position in an interval format29:00 focus on that front end32:15 important equipment choicesFind the best helmet, test as many as possibleUnderstand your target speed and local climatic conditionsEvaluate cost-benefit of aero overshoes Marginal gains add up - especially in TT34:30 Saving energy on the bike is key in long course racing38:30 consider your ‘sustainable drag’ that is, making sure you can hold that position for the duration of the target event39:45 skin suit fabrics and fit

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.If you haven't yet listened to Mikael's show. It's a strong +1 from us at Endurance Innovation. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:15 meet swim and triathlon coach Ali Meeks4:30 the motivation behind Ali’s new book: Conquer Your Fear of the Triathlon Swim6:30 the fear of open water10:30 the two aspects of swimmingSafetyChoreography 13:15 the ‘not seeing the bottom’ fear and the source of our own safety15:30 the ‘friends in the water’ fear17:45 the 5 circles: 1 - calm, 2 - nervous, 3 - afraid, 4 - terrified, 5 - panickedAwareness of mental state is first step, always trying to come back to that first circleRetain connection to the physical body through mindfulness practice20:45 the ‘non-wetsuit’ fear23:00 sinkers vs floaters 28:00 the discomfort of wetsuits37:00 the role of intensityWarmup is key39:00 the difference between nervousness and excitement is expectation of outcome40:30 the Conquer Your Fear ProcessAgree not to push your limits in the waterFollow the process as slowly as necessary to increase comfort while staying in that first circleFace in water > floating and feeling the buoyancy > propulsion added to floating > back float for safety > open water in the shallows > open water in deeper water with easy access to shallow water Allow natural curiosity to drive progression47:15 the ‘other people’ factor48:45 the psychological impact of a death in the water on other swimmers 53:00 self-aware risk acceptanceLearn more about Ali at Ready Set Sweat. More info on the book is here. Conquer Your Fear of the Triathlon Swim can be purchased on Amazon. 

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 is training tech driving improvement at high levels of endurance sport?5:00 proliferation of training data and data acquisition devices helps coaches first, with a trickle-down effect for self-coached athletes9:30 performance tracking devices (watches / bike computers), heart-rate monitors, and power metersMostly beneficial in training, but still useful in racingSensor reliability is affected more in RF ‘noisy’ environmentsStryd power meter or well-calibrated footpods can be more accurate for distance and pace17:45 the value of advanced running and cycling metrics like L/R balance, GCT, stride length, torque smoothness, etc.No evidence-based value in tracking these metrics. No evidence for effective interventions to make positive changes to performance Many of these add-on metrics are marketing tools for product differentiation 28:15 tracking and planning - training diary - programsEssential for any serious athletesVery important to log subjective comments and RPE along with the physiological data pulled from recording devices + sensorsRecord RPE immediately after the workoutWatch / head unit integration is very handyNo need for most athletes to delve into high-end analytics packages like WKO and Golden Cheetah 39:30 HRV and other recovery / 'readiness to train’ tools Useful for trend rather than acute - day-to-day - analysis Some doubts in validity of studies showing efficacy Little value in measuring live or all-day HRVSleep trackers not accurate and not very useful 50:30 Garmin’s recovery advisor / VO2max / fitness / calorie measurement toolsDO NOT USE!54:45 Michael is not a fan of Strava57:45 performance testing: lactate / VO2maxFind a reputable lab to do any testing, so ask questions and do your homework4’ minimum step duration for lactate testing. 5’ and 6’ also commonRepeatability is key, so try to use the same lab and the same equipment for subsequent testsINSCYD testing is great for repeatability, accessibility, and data quality1:08 aerodynamic sensorsNot yet suitable for individual endurance athletesOther aero testing is potentially very usefulA good bike fit goes a long way towards improving aerodynamicsKEEP YOUR HEAD DOWN!1:13 swim video analysis can be quite usefulThe 4 key views: above, side above water, side below water, front below waterCheck out Scientific Triathlon and listen to Mikael's excellent podcast That Triathlon Show at your favourite provider. 

We have a NEW SPONSORSHIP site!! We've switched to Patreon. Like the show? Prove it!4:15 Andrew goes (mostly) plant-based22:15 Michael blasphemes against bike lanes32:15 Wheel stiffness inaccuracy correction35:15 Listener question about comparing HRV values across long time horizons  40:30 a digression on the individual nature of heart rate45:00 Andrew’s experience with Osymetric chaninrings  Listen to our chat with Marco Altini of HRV4Training in episode 43. Download or stream it wherever you get your podcasts or directly here. 

If you're a fan of the show, please support us!2:00 what is Leomo and what does it do?5 IMU (inertial measurement units) collect data from various positions on the athlete and communicate it to a head unit10:30 how is LEOMO used in cycling analysisBike motion performance indicators (MPIs): torso angle, torso rotation, torso rotation, pelvis angle, pelvis rotation, pelvic rock, leg angular range, foot angular range, foot angular range Q1, and dead spot score. Focused on 4 movement principals to be optimized:Stable centre of mass to anchor power generation from the hipsUnrestricted range of motion around the hipsEfficient transfer of power to the pedalsPedal stroke smoothness 16:30 sample use case for bike fitFinding optimal saddle position that maximizes stability and maximal leg angular range22:15 possible actionable steps with LEOMO data and analysis in handMore straightforward on the bike than while running Still a work in progress with LEOMO providing support for users29:00 The LEOMO biomechanic improvement process (for running)Assess current movement patterns at increasing speedsUnderstand what is ‘normal’Monitor for deviations from ‘normal’ with fatigue or other factorsAdapt training to address deviations if necessaryNotice and address imbalances as they happen37:15 use case for running off the bike in multisport40:00 in-workout use vs. post-hoc analysis useLEOMO developing a feature that allows athletes to set desirable ranges for various parameters and monitor within the workoutGood for learning to maintain desired form and intervene when that form is lost47:30 use in maintaining aerodynamic position on the bike51:45 optimizing cornering55:00 the value of contextualizing dataAll the info on LEOMO can be found on their website. You can also connect with them through social on their Facebook and Instagram pages. Worth checking out too is Adam Hansen's YouTube channel for how-to guides. 

If you're a fan of the show, please support us!What?? No show notes?!That's right! This chat was more a story and less of a lecture or a technical discussion. So it's low key on the documentation. But you should check out Rally. Here's the site, the Rally Instagram page, Alan's Instagram profile, and a direct link to the LCBO search results for their ale. 

If you're a fan of the show, please support us!1:45 the evolution of chiropractic treatment and education9:15 sadly the injury prevalence for most endurance athletes is high: typically 50-80% of at least a minor issue9:45 the Kissel Hierarchy of Injury PreventionStrength training: high load, low reps, compound movement-focused, more frequently in the off-seasonAppropriate and systematic increase in volume - aka load managementGait retraining ONLY to address recurring injuriesListen to your body and don’t ignore symptomsEducation and understanding of injury root causes and fixes14:30 the difficulty of quantifying training load and global stress with devices19:15 a trip down a data overload tangent23:15 if it ain’t broke…24:00 more on strength trainingFrom BSJM: 3-6 sets, 5-15 reps, 60-80% of 1RM, compound lifts, 2-3x weekly in the off season and less frequently during large-volume endurance training phasesThe purpose of strength training is global tissue resilience and strength rather than a corrective for a specific issue26:30 the evolving nature of evidence in sport science29:00 gait retraining to address recurring injuriesCare must be taken to use gait training to improve economy33:45 updated guidelines for training with an injury: cessation of activity may not be the right answer in all cases.35:45 the significant role of how quickly treatment for a soft tissue injury is started after the injury in recovery time39:30 the role of education in positive outcomes41:15 humans are resilient!44:45 the evolution in treatment of tendon injuriesUsed to be treated through stretching and restImaging like ultrasound is no longer recommended in diagnosing or assessing tendon injuryContemporary prescription is heavy, slow loading of the tendon to a low pain threshold52:00 traditional shoe prescription is nonsenseTo get in touch with Peter and to book an appointment, contact Totum Life Science in Toronto or the Proactive Athlete in Burlington.

If you're a fan of the show, please support us!5:00 how David encourages his athletes to prioritize recoveryUnderstand that stress from disparate sources is to some extent cumulativeUnderstand your minimal effective dose of training, and avoiding overdoing it for ‘the Gram’Do not try to keep up with the Sanderses11:30 tools for assessing fatigue and quantifying stressQuantitative tools: HRV, resting HR, O2 saturationQualitative tools: ‘how do you feel?’, subjective questionnaires, language used in training notes / reports12:00 asking the right questions / seeing through the ‘type A’ for effective subjective analysis12:30 respiratory illness example:Okay to train if the athlete is sound (no symptoms) from the neck downTake one extra day after everything feels back to normal before resuming training17:15 advice for self-coached athletesMake use of quantitative metrics and quantitative trend analysis to provide context for how you are feeling and disassociate between expectations and reality19:00 trend analysis in quantitative stress metrics is useful, but must always be tempered with subjective analysis21:00 David on how to use the concept that all stress is cumulative in guiding trainingThe excellent ‘20 minute rule’Learn to be flexible25:00 when is declining performance a sign of too much stress or not enough recovery?Watch for a disconnect between expectation to execute a workout and ability to execute that workout28:00 recovery toolbox - in order of most to least effectiveSleep: 8-9 hours / daySound nutritionCompression, ice / cryo therapy, supplements, etc. that blunt the inflammatory response can reduce the stimulus to improve, so they’re not ideal modalities for day-to-day recovery35:30 recovery after big, rough races37:15 recovery periodization: when should focus on recovery be even greater than normalDuring stressful periods in an athlete’s lifeAfter long-haul flightsReturning from altitude trainingBefore important races41:00 sticking to a habituated training routine is useful for adaptation and recovery42:00 one rest day per week is very useful too. It can be used to repay the support network for all they do to help the athlete be their best.45:00 a DTD rule: an athlete should be able to get to the end of the week with one more quality session in the tank. That is, not completely spent.47:00 create resilience in your body and improve its ability to express force through resistance trainingLearn more about David, his coaching, and check out his other media appearances on his website. 

If you're a fan of the show, please support us!1:30 meet AeroLab Founder and Associate Professor of Engineering at the University of Calgary, Chris Morton5:30 what does the AeroLab sensor do?7:30 how aerodynamic sensors are like toddlers9:00 the delicate process of setting up an aerodynamic sensor vs something less sensitive to poor data inputs like a power meter or a heart rate sensor13:00 how much of an expert in aerodynamics do you need to be to make use of an aero sensor?15:30 currently there is a substantial gap in the knowledge of what to do with aero data22:00 Chris’s preliminary research into the interplay between biomechanics and aerodynamics in bicycle fitting24:00 the value of measuring wind direction as well as magnitude with the multi-hole pitot tube in the AeroLab sensor25:15 demonstrated sail effect from disk wheels!26:30 wind average drag: drag performance across all yaw angles encountered that day30:00 the data collected by the AeroLab sensor and how it is used35:15 for an experienced rider, CdA data convergence can happen in as little time as 10s!37:00 1 equation and 2 unknowns! How to solve for both aerodynamic drag (CdA) and rolling resistance (CRR). 41:45 the inputs needed for the algorithm46:30 AeroLab vs competition on CRR53:00 baking in both CdA and CRR in testing for the most efficient setup54:45 about CRR breakpoints and the data AeroLab is collecting to predict optimal tire pressure for EVERY race course!56:30 a case study of optimizing aerodynamics at the Slovenian national TT championships59:30 getting close to releasing the final product60:30 first round of commercial product is for coaches, teams, fitters, engineers only62:30 aero fitters will be able to test up to 6 positions in an hour of testing63:00 combining wind tunnel testing with CFD and field testing66:30 the value of improving body position70:30 aero sensors are for testing and not really for race-day use72:15 using the aero sensor to analyze draft effects in legal draft packs in triathlon75:00 getting an AeroLab assessment done in your areaLearn more and sign up for updates on the AeroLab website. Follow them on Instagram.

If you're a fan of the show, please support us!3:30 the existential challenges of the race industry during and after the pandemic5:30 the role of races in the broader triathlon / endurance ecosystem10:00 Jeff’s evolving role as TTF manager12:45 planning for an uncertain future14:00 the importance of ‘getting it right’ when races return19:30 virtual racing as a funnel for in-person racing25:45 keeping the fire lit for the sportGo out with your friends for a socially distanced ride or runRe-engage with your local club or shopBe open-minded to the steps being taken by stakeholders to keep you engagedShow some love to the race directors, club organizers, shops, and coachesRediscover your why32:00 some barriers to entry into triathlon and how the pandemic may be an opportunity to make meaningful changes32:30 the lack of diversity in triathlon35:30 an alternate, low-barrier format39:30 triathlon racing during and post COVID44:00 trying to level the playing field48:30 virtual Toronto Triathlon FestivalPlease consider supporting your local race! Learn all about the Toronto Triathlon Festival and see the details of their virtual race week (July 10 - 19), visit the TTF website.

If you're a fan of the show, please support us!2:30 what is drag?Pressure drag is the difference in pressure that the air in front of an object exerts with the pressure that the air behind the object exerts, where front and back are relative to the direction of travelSurface drag is caused by the shearing or tugging at the air molecules by the surface of the object as it slips by10:15 why drag mattersAero drag is the major contributor to energy loss at typical cycling speedsDrag force scales in proportion to the CUBE of the velocity, so doubling speed requires increasing power by a factor of eight!12:30 some relatively common aero values: a triathlete with a very good aero position (CdA of .215) requires ~240W to travel at 40kph on flats. Of this, 30W is consumed by overcoming rolling resistance. The remaining 210W by aero drag. Assuming an immaculately clean and lubed drivetrain.17:15 what is drafting? The reduction in difference in pressure between the front and rear surface19:45 maximal reduction in drag by drafting at various distances in IDEAL CONDITIONSAt 2m: 35% reductionAt 5m: 27% reductionAt 12m: 11% reductionAt 20m: 2% reduction25:00 using legal drafting to your advantage in triathloneach  LEGAL pass (12m draft zone, 20s to pass) with drafting at 40kph can save up to 3s - 3.5sIf passing 200 athletes, you may gain UP TO 600s or 10 minutes!34:30 a discussion of Alex Hutchinson’s article on drafting in runningFollowing a runner directly was more advantages than slotting between two runnerswhich runner was followed was not very consequentialIt is still not very clear how much of a velocity increase can be gained from reducing aerodynamic drag for runners45:45 why are we not making more aerodynamically optimized decisions in running?49:00 drafting helps everyone! Even those being drafted see some reduction in drag.Read Alex Hutchinson’s article on drafting . And for your fluid dynamics fix, check out FYFD.

​If you're an endurance athlete of colour and want to take us up on our offer to help you in this sport, please get in touch.  And if you like the show, please support us!4:00 effects of music on performance were studied during three phasesBefore exerciseDuring exerciseDuring recovery5:30 using music to motivate sedentary people to exercise by Madison at al.No benefit derived from listening to music during exerciseMotivation to commence exercising was not captured / studiedEnjoyment of exercise was higher in the ‘with music’ group15:15 effects of psychological priming on anaerobic performance by Loizou and KarageorghisMay be directly applicable to endurance (aerobic) athletes performing interval workouts with some anaerobic component: e.g. HIITPriming with music improved mean power output and peak power output by 5-7% in a Wingate testingAdding video stimulation provided even better resultsMichael’s favorite triathlon finish video26:00 a meta analysis of music in exercise by Karageorghis et al.Research done before the mid 1990s is not robustMusic increases motivation to exerciseExtroverts have a stronger response to ‘lively’ music than introvertsPreconceptions for music types. Music types that are typically associated with exercise are performance enhancing32:30 best practices for selecting music to incorporate into your training from Karageorghis et al.125 -140bpmFamiliar beatSynchronous rhythm is ideal for repetitive motion activities like walking / running / cyclingAsynchronous rhythm can be used for activities like weightliftingContaining affirmational or movement-related lyricsBe SAFE! Do not impair your ability to hear your surroundingsProducer note: Bush’s Machinehead  was released in 1994

1:00 study on effects of swearing on perception of pain found that uttering the word ‘fuck’ during an ice-water submergence trial allowed participants to last 30% longer than those using control words.6:30 cross-cultural study comparing the efficacy of swearing in English and Japanese speakers14:45 listener challenge16:00 Notio Aerometer initial impressionsThe CdA calculator / aero test protocol on the Notio appRepeatability in testing appears to be thereDisplayed CdA during a workout is not very actionable at this point33:30 discussion of limitations of any aero sensor38:45 virtual wind tunnel analysis vs an on-bike aero sensor: virtual for development and testing and real-world for validation

​If you're an endurance athlete of colour and want to take us up on our offer to help you in this sport, please get in touch.  And if you like the show, please support us!9:15 Erica’s study on the effect of using a menthol mouth rinse on cycling time trial performance in female athletesOne prior study in males suggested efficacy, but there were no studies on females in the literatureStudy aimed to simulated women’s road TT (30k) in hot and humid conditions expected in the Tokyo OlympicsParticipants rinsed their mouths with 30mL of menthol solution every 5k of the TTAverage decrease in time to completion of the TT was 2.5%13:30 the mechanism of action of the mouth rinse is not very well understood, but thought to be related to the perception of effort16:15 effects of the mouth rinse on other physiological metrics:Average mechanical power increased compared with controlWith power held constant, RPE was lower than the control18:45 earlier study on male cyclists saw a similar magnitude of effect21:00 use of progesterone-based IUD contraceptive devices did not appear to blunt the effects of the mouth rinse21:30 alcohol-free mouthwash is a good commercial source of menthol26:15 the central governor model of performance may explain effects of psychological ergogenic effects of mouth rinses and motivational self-talk among other techniques29:30 the role of a positive attitude in sports and life31:00 the path from a grad study to adoption at the olympic level of competition34:00 thermal regulation for wheelchair rugby36:36 para athletes do not sweat below the site of the spinal lesion, making thermal regulation much more difficult42:00 there are many opportunities to make a real difference in the paralympic space46:45 para athletes are like every other athlete: it’s all about performance within your unique limitations 

If you like the show, please support us!2:30 listener question about the aerodynamics of the new-ish Nike Vaporfly shoesAero drag formula: F drag = 1/2 V^2 x CdAAssumptions:Average shoe angle of attack is 45degAverage reduction in CdA with the optimized tail is 20%Shoe velocity is 2x runner velocity for half the total run timeTotal drag per shoe for an elite runner completing a marathon in 2 hours is 11WTotal possible savings of an aerodynamically optimized shoe is up to 5WIf mechanical power for the marathon is 320W, then the time saving is up to 39s over the course of a 2:00 - 2:10 marathon19:30 effect of training in the heatTough to do sustained tempo / sub-threshold work when it is hotLower peripheral load and higher central loadIdeally do your ‘tempo’ work in cooler conditions28:45 quantifying recoveryKey recovery components: sleep, hydration, nutritionTough workouts and racing negatively impact sleepAdding training requires adding some manner of recoveryCheck out Mike Lin's blog on running shoes here.

If you like the show, please support us!3:00 meet Kurt7:30 how track cycling and even time trial lends itself better to improvement through understanding the science as compared with traditional road racing11:00 the competition in team pursuit track racing12:45 the question of gearing16:15 average power output of world-class male endurance cyclists18:00 some examples of exporting the findings on the track to the road / TT / triathlonKeen understanding of the power-duration relationshipAppreciation for high-velocity cycling and pedaling dynamics and how they are unique Value of testing your equipment at race speeds: specifically optimal gearingValue of Testing your aerodynamic characteristics under race-like conditionsValue of holding your best aero position under race strain28:00 what technologies have contributed to the dramatic drop in track cycling record times in recent monthsPacing and gearing changes and training to accommodateLonger turns / pulls36:00 the value of learning to ride a fixed-gear bike37:15 the impact of UCI rules on the evolution of cycling technology and practice44:00 the trickle down of tech to triathlon47:30 some untapped potential for exploration in triathlon and other endurance sport49:30 what’s in the works for Cycling Canada on the track over the next few years?Data analysis and machine learningPotential changes in actual tracks to cope with the ever increasing speeds in especially sprint racingCanada is looking to improve track availability to build a grassroots programLearn more about the Canadian Track Cycling team at Cycling Canada.

Thank you for listening. We love ya!Like the show? Support us!Want to stay up to date on our TOP SECRET project. Add your email to our list! 

This is Endurance Innovation's one year anniversary! 🍾If you like the show, please support us!3:15 the FLO story7:30 the early challenges of the direct-to-consumer model10:00 unintentional scarcity 11:15 the value of learning from the mistakes of others12:45 the value of transparency in business14:45 the FLO Gen 1 process17:00 FLO studying the real world21:00 the evolution of wheel design over the course of FLO’s presence in the market26:00 the brand new FLO all sport and gravel lines of wheels29:00 how rolling resistance became a cornerstone of design consideration for FLO34:00 the evolution in thinking about the right tire pressureHigh pressure leads to wheel bounce and power loss36:00 testing rolling resistance with help from AerolabTurns out, a wider rim reduces rolling resistance Optimizing for both rolling resistance and aero drag, saves up to 2W per wheel38:00 rolling resistance impedance affected by weight, tire type, road surface AND rider speed40:45 how to determine optimal tire pressure?Start with the FLO tire pressure charts (scroll down to see the chart), use these values as you maximum pressureExperiment and maybe drive those numbers downDecrease in CRR with decreasing tire pressure is gradual, but the increase in CRR above the breakpoint is substantial! So err on the side of lower pressure.Refer also to the Silca tire pressure calculator44:45 don’t sweat the accuracy of your pump, since your pressure will change with several variables: temperature, altitude, air loss, etc.46:45 the effects of altitude and air temperature on tire pressureOnly about 5psi difference over an elevation change of 10,000’ (3,000m)Only about 5psi difference over a temperature change of 30F (17C)48:30 what’s next for FLO and performance wheels?53:45 how FLO gives back and respects environmental impactBike for a kid program in partnership with the Ironman foundationUse 100% recycled materials in wheel boxes and use no plastic in packagingOne wheel, one tree program results in a negative carbon footprint Check our the rest of the FLO Cycling page here. I certainly recommend their primer on rolling resistance as a good reference too.

If you like the show, please support us!3:30 on Ventum’s move from South Beach FL to Heber CIty UT6:30 Diaa on positivity in tough times11:30 the Ventum story21:15 Ventum’s key innovationsNo downtube is faster than traditional double-triangle frame outside of a windtunnelVentum 1 is faster with hydration onboard than offEPS core carbon fibre manufacturing allows for greater material compaction, fewer voids, cleaner inner surfaces for cable routing28:00 the challenges of creative folks in startups and the story of Ventum co-founder Jimmy Seear30:30 the genesis of the Ventum NS1 road bike34:00 the VERY new, not-quite-released, Ventum GS1 gravel bike34:30 Diaa races the postponed Dirty Kanza on his 40th birthday37:30 why make a gravel bike when your road bike can almost do it already?39:45 releasing a new bike in the middle of a global pandemic41:30 the inaugural Ventum gravel race43:30 Diaa will take on pro triathletes on May 24th in VR racing44:30 Ventum’s partnership with Ironman47:45 the community around Ventum and the bikes50:45 Diaa’s advice for startups64:00 Ventum CEO challengesLearn more about Ventum bikes and get your hands on one at the Ventum Racing website. Follow Ventum and Diaa on Instagram. Feel free to make fun of his Aussie accent.

2:00 missing swim workoutsChallenge dryland workout can be found here5:45 the big picture of scheduling9:30 Andrew’s case study of one13:00 spreading your volume17:30 don’t do Lionel’s workouts!20:30 the pain of the Training Peaks red workout22:00 ask your coach!24:30 why static training plans are tricky26:00 can AI solve this problem?29:30 only increase training stress if you have the capacity to increase recovery!31:30 become a supporting member of Endurance Innovation 33:30 listener call-out about the new team GB track bikeThank you to all of our listeners. To support our show financially, please go to our Supercast Subscription Page. 

3:30 academic papers in the time of COVIDHow can we see so many studies with such fast turn-around times when it typically takes months to get a paper publishedUtility overrides rigor in some cases16:00 the fluid mechanics of disease transmission17:30 Sean’s thoughts on the now-famous Dutch / Belgian analysis of COVID spread during running and cycling as published on Medium.20:30 the risks of transmission when training  indoor vs outdoorOutdoors, there is a lot of air mixing, diluting the concentration of viral particles in the airflowIndoors, the air is stagnant and transmission is much easier28:00 Sean’s study of the efficacy of athlete cooling in hot and humid environmentsSubjects cycled at 60-70% of FTP under 30C and 70% humidity for 45 minutesCooling accomplished by exposing the inner forearm to a temperature of 5CTest group saw a mitigation in core body temperature rise by 0.5C / hou compared with control groupRPE also lower under cooled conditions vs control43:00 the possible difference in the effect of cooling between males and females46:30 the reason why repeated tests are not common in engineering or physiologyFunding and publishing incentives discourage non-novel studies51:00 Michael’s least favourite experimental setup52:45 DRDC study torture story54:00 academic fundingA link to the poster covering the study findings can be found here. 

2:00 marketing hype vs marketing honesty5:30 legitimate Velocite / Venn innovations: filament winding for wheels and AI-assisted design6:15 the Velocite design process: their aero road bike, the SynDesigned to be fast in real-world use at realistic rider speeds Specific design towards integrating bottles, resulting in a concave downtube10:00 carbon fiber composite constructionCarbon fibers are only strong in one direction, so fabric orientation in the assembly is supremely importantThere is quite a bit of variability between products that are are layed up (manufactured) by handInnovation in carbon fiber construction favours automation where variability is eliminated14:45 carbon fiber construction using filament windingHere’s a video of filament winding in actionIssues with the original wet resin process and transition to a pre-preg manufacturing method24:45 why doesn’t everyone build rims using the filament winding process?27:00 on intellectual property and the struggles of enforcement31:15 the end user benefit of using filament-wound rims Easier to build up into wheels and trusted by pro wheel buildersRims are completely uniform, so they stay true longer and experience fewer failuresVery consistent end product with minimal variance in weight or mechanical properties38:30 what else can you make using filament winding?Anything tubular: lugged frame members, seatposts, potentially handlebarsMaking monocoque frames is not possible - yetPossibly non traditional bike frames too like the Ventum or the Cervelo Px series41:00 the possible future of carbon fiber construction45:00 AI-assisted rim design: the Venn VAR77 rimFirst iteration was a rim that was 42mm wide!A 30mm max width version was eventually chosen to be fastest50:30 a discussion on fork stance width58:30 the future of AI-assisted designNo software exists that can use AI to design a complete bike and rider3D-printed bikes63:00 Victor weighs in on rim vs diskLearn more about Velocite Bikes and Venn Wheels at their websites.To order a set of custom-built Venn wheels, reach out to Corey of Cognoscenti Cycles.

2:00 how do you access physical care when in-person visits are no longer possibleCheck to see if your rehab team is doing virtual appointmentsA good therapist can assess issues quite well simply by talking to a client4:30 in these uncertain times, it’s extra important to focus on your ‘why’7:00 prehab: avoiding injury before it happensMost injuries in endurance sports are overuse, and therefore avoidableExample of drinking plenty of water when sitting down to work will force you to stand periodically to go to the bathroom11:30 managing  the transition from riding outdoors or a mix of outdoors and indoors to riding exclusively indoorsRespect adaptation - give yourself time to adapt to the new modalityInjury happens when force / load exceeds capacityRespect the 5% - 10% difference in ability to generate power indoors compared with outdoors Build-in some short breaks if riding indoorsTake the long view and avoid overcooking any individual workout22:30 Jon’s thoughts on integration of physiotherapy and bike fitting26:00 innovation in bike fitting technology and practice28:45 how often should you reevaluate your bike fit?‘A bike fit is more like a haircut rather than a vasectomy’Get a fit anytime you change your training, your equipment, or your goal race32:15 the role of the Virtual Wind Tunnel testing tool in bike fitVery useful in the right hands, but potentially harmful when misapplied35:30 Gebiomized pressure mapping in bike fit37:30 the value of training teamsCommunication between the team members is key39:30 the value of resistance  trainingIntegral as part of the big training picture, and potentially very advantageous, but can be done wrong and be harmfulUse resistance training to restore balance to the body. Imbalance is often exacerbated with swim-bike-run training.43:00 resistance training programmingHigh load, low reps for strength development (3-5 reps of 5-9 sets for the training session). Load should be high enough that you cannot do 6 reps.2-3 sessions per week, scaling back when closer to racingLow load for isolation exercises intended to restore balance: practice makes perfect. Ideal for early season / offseason49:00 stability and mobility: stability should come before mobility54:00 warm upsThe focus should be to increase body / muscle temperature. So wear clothes appropriate to increasing that temperature.Include some target workout / race pace workGet the muscles firing with neuromuscular activation work like the classic A, B, C drills63:00 be kind to yourself! Health and family come first.68:00 support your local small business!To learn more about Jon and his team at Intrinsi or to book your virtual appointment, please visit their website.

3:00 rim vs disk? Corey’s take is that the emergence of disk brakes is the safety in pro racing when descending at high speed rather than improvement in braking quality. He prefers disk on his own bikes.He recommends disk brakes for any new builds because that’s where the industry is headed and no new research is being done in rim braking: brakes, frames, or wheels.Disk brake safetyA discussion of braking performance22:45 the alloy rim is not dead: <32mm depth rims can be made very well with aluminum29:15 aero isn’t everything!?31:00 wheel spoke count considerations based on rider weight32:30 the tools of the wheelbuilding trade34:00 factory-built wheels vs custom, wheelbuilder wheels. Advantages of custom-built wheels areBuild qualitySafetyCustomized for you 46:00 don’t skimp on spokes +1 for Sapim CX-RayBladed spokes for lateral wheel stiffness51:00 wheel hubs: are premium hubs worth the cost?Lifetime warrantyUnique designs58:00 the value of ceramic bearings: placebo?1:03:45 what’s next in wheel technology?Rims designed by AIFilament-wound wheels Learn more about Corey and Cognoscenti at his website and follow him on Instagram. 

3:00 what is the Notio aero sensor and what it does6:30 gear that’s fast on one rider at their speed is not necessarily fast on you at your speed8:30 the impact of rider speed on aerodynamic drag14:30 the inspiration behind the creation of the Notio device17:15 the evolution from a full integration sensor to an aero meter20:00 how does it work?21:00 how does Notio assess rolling resistance drag and mechanical drivetrain drag?User input for both.If precision is important, controlling variables like road conditions, wind, traffic, temperature is key Notio will help analyze data for any and all users29:15 Benchmark ride / test:~2km out-and-back, software cleans up the aero data and returns a reliable CdA for the runGreat for multiple passes on the same stretch of road on the same day to test equipment or position changesWhat you can learn from a benchmark ride39:45 Free / training ride:  Useful for assessing sustainability of a tested position Gives you data for the whole ride 43:00 limitations of the device in non-zero (side wind) airflow conditions53:45 the challenges of interpreting the data and displaying relevant information to the end user in real time57:30 using machine learning to improve analysis and better predict correct data and weed out errors1:02:30 the possibility of integrating Notio data with other metrics tools on the market 1:09:00 the case for club / coach use of the device for testing 1:11:00 what’s next for Notio?To learn more about the Notio Aerometer or to order your very own, check out their website. To try it for yourself - for those in the Toronto area - send me a note and we'll set up an outdoor wind tunnel session once the Covid-tine has been lifted.

2:30 the role of nutrition in immune function Eat your vegetables!Supplements MAY be useful to complement a sound diet: Vitamin D, C, maybe turmeric, Omega fatty acids, good as fruits and vegetables.Avoid mega-dosingTake a look at the IOC position paper on supplementsStay hydratedReduce sugar intakeReduce / eliminate alcohol intake7:30 vitamin D and sunlight8:30 everyone’s nutrition needs are unique11:15 genetic testing and its role in guiding nutrition choicesIt can identify individuals more at risk for deficiencies in vitamin B12, vitamin D, vitamin A iron, calciumIt can determine if an individual is a slow or fast caffeine metabolizer. Slow metabolizers may not benefit from caffeine supplementation during exercise like fast metabolizers mayIt can identify potential issues with lactose digestionHelpful but certainly not revolutionary17:00 alternatives to traditional sport nutritionAdvantage of traditional products is controlled dosage and full understanding of ingredients, which makes use in racing easierLook for foods rich in simple carbs with a high glycemic index: maple syrup, dates, bread, bananas, raisinsPay attention to carbohydrate types that may cause issues in those with FODMAP and other food sensitivitiesExperiment with foods during training to assess digestibility when exercising. Something that causes zero issues when you’re at rest may cause GI distress symptoms when training.28:15 tolerance for food will change during long exercise bouts30:00 the role of ingested (exogenous) fat as fuel in exercise: small amounts likely okay, but large amounts best avoided unless the event is VERY long (>16 hours).35:30 if making own food, do not forget to incorporate sodium somewhere37:00 considerations for an endurance athlete transitioning from an omnivore to a vegetarian dietNutrients potentially reduced in a vegetarian diet: protein, B12, iron, maybe fatCommon plant-based sources of protein are also high in fibre, which may affect GI functionThe switch is better performed gradually to allow for the digestive system to adaptNuts, seeds, and avocados are a great source of fatFor vegans, B12 supplementation essential43:45 protein requirements for athletes: 1.2 - 2g / kg of body weight45:45 good sources of plant protein: beans and lentils, minimally processed soy products, some vegetablesA cup of most legumes will contain ~15-18g of protein / cup. A full head of broccoli will contain 15g of proteinNuts are ~25% protein by weight (~50% fat)47:00 a blend of vegetable-sourced protein is important for vegans to ensure that all essential amino acids are covered47:45 for iron, Tara suggests dried apricots and dark green leafy vegetables with some source of acidity to help absorption  For more context, have a listen to our first episode with Tara as well as our interview with Steph Gaskel from Monash University. To dig deeper, here's the IOC position paper on supplements that we mentioned.Learn more about Tara and HEAL at her website and follow her on Facebook and Instagram.

3:00 custom, 3D printed aerobars4:00 off-the-shelf, long-pad options8:30 Morf bars11:15 the advantages of shorter crank arms13:15 crank length is part of your drive train17:00 into the weeds we go about crank arm length!20:00 Andrew’s thoughts on ceramic bearing upgrades: a lot of money for minor gains21:30 where do you find bearings on a bike and how upgrading them to ceramic may be beneficial23:15 the benefit of oversized jockey wheels26:00 the benefit of a clean and lubricated chain27:00 what does a squeaky drivetrain mean28:00 pros and cons of dry lube29:30 1x vs 2x drivetrains: 1x is simpler and a little more aerodynamic, but at the cost of higher friction drag39:00 rewind to the cost of a full Ceramic Speed upgrade 41:00 on tires, tire pressure, and rolling resistanceContinental Gatorskin @ 29kph & 100PSI has a rolling resistance of 20.2W / tire (40.4W per pair)Continental GP5000 @ 29kph & 100PSI has a rolling resistance of 10.7W / tire (21.4W per pair)48:00 tire pressure: hysteresis losses vs vibrational losses51:45 max tire pressure: tire max vs rim max54:15 wider tires will have a lower rolling resistance at the same air pressure as narrower tires55:15 get a pump with a reliable pressure gauge 56:00 butyl tubes vs latex tubes: latex tubes must be inflated more frequently, but come with a savings of ~2W per tire (4W total) when compared with butyl58:15 the cost of poor cornering in a course with a 90deg turn every 1km If baseline for a confident bike handler, cornering at 0.8g is 240WThen someone who is overly cautious and can only corner at 0.3g is 247W1:04:00 revisiting rim vs disk brakesCheck out part 1 and part 2 of our series. The resources we sited in the episode were the 1x v 2x article, the excellent Bicycle Rolling Resistance site, and the FLO tire pressure article.

1:00 what is HRV (heart rate variability) and how is it relevant to training?2:00 a summary of the parasympathetic branch of the autonomic nervous system3:00 the state of the parasympathetic branch allows us to monitor global stress on the body5:30 on the usefulness of trying to quantify training and non-training stresses and the care that must be taken when doing so8:00 factors affecting HRV and the autonomic nervous system: sleep, alcohol, illness, travel, training, work, relationships. But the effects are very individual!12:30 how quickly do we see responses to stressors? Acute response occurs within 24-48 hours. Chronic response takes longer: 1-2 weeks or more.14:45 HRV measurement best practicesMeasure daily, at the same time of day / night, use proven measuring methods, 17:30 what can you do knowing your acute and chronic HRV data?18:30 if acute reading is low, then the capacity for more stress is reduced. Marco recommends reducing intensity on that day of training.19:30 a case study in HRV-guided training - where training modification was only made when the HRV baseline (long-term trend) was below normal - demonstrated that this form of training was more effective than traditional programming with no accounting for HRV.21:30 stable HRV is the goal! It is not meant to ‘improve’ over time.23:00 interpreting low acute HRV score on race day. Lower is not necessarily bad.23:30 understanding atypically high acute scores26:15 interpreting chronic HRV data and trends27:00 stable or increasing baseline is a sign that you are coping well, whereas a decreasing baseline suggests accumulation of stress that is not being resolved28:00 coefficient of variation monitors the magnitude of variations between measurements. A high CoV  could signal some trouble adapting to a novel training stimulus or life stressor.30:15 a low CoV combined with an abnormally low HRV trend is a sign of a system struggling with global stress and may be a signal for a state of chronic high stress - which, of course, is to be avoided.33:30 is HRV-guided training a substitute for a periodized plan? 36:15 is it useful to try to measure HRV during training?38:15 what about live, but not-during-training HRV monitoring like Garmin’s Body Battery feature?42:15 Michael’s struggles with a single daily measurement45:30 body position in testing: all okay so long as the position is the same from one day to the next. 46:45 the technology used by HRV4Training50:30 using the Big Data collected by HRV apps for studies and new features55:00 how does the athlete HRV4Training app work and what does it do?58:00 the HRV4Training Pro platformLearn more about HRV4Training or Marco at their respective websites  and follow them on Instagram and Facebook. Read part 1 of Marco's guide to HRV-guided training on Medium. Then use the links in the article to access parts 2 and 3.

2:00 race suit (kit)3:00 what makes a race kit NOT aerodynamic: wrinkles or flapping fabric. Fit is everything.4:45 be careful with buying kits online without trying it on first6:00 sleeved vs sleeveless suits / jerseys. Sleeves good for sun protection and aerodynamics when fitted and worn properly8:00 write / tattoo race numbers on your forearm(s) if you’re wearing a sleeved suit!9:30 kit comfort12:30 all about the pockets14:30 side short pockets are the enemy of aerodynamics on the bike16:00 if using pockets, look for ones with sufficient volume and with side-entry or flaps to cover the tops18:00 don’t let the pursuit of marginal aero gains compromise the key requirements of racing like having sufficient nutrition or carrying necessary tools18:30 sun protection 21:00 the role of fabric texture: designing trigger points for turbulent flow23:30 cooling24:30 a tight fit is key for optimal evaporative heat transfer27:00 shoes28:00 drainage holes keep feet dry-ish28:30 road cycling shoes vs triathlon-specific shoes30:00 pros and cons of flying mounts / dismounts33:30 to stiff or not to stiff38:45 bike fit39:30 comfort (in the aero position) equals speed41:30 lower (front end) /= faster42:30 assessing stability on the bike45:15 consider starting your early season riding in a more relaxed / higher / more slack position than your race position from last year48:00 saddles50:00 saddle preferences change over time and with position changes50:30 saddles also wear out and should be periodically replaced53:30 listener question on wheel depth Listen to our first installment on how to get fast in Episode 38. Also worth checking out is our chat with Daniel Schade of Gebiomized in Episode 40.To get your hands on the now-in-stock 4iiii Fliiiight trainer, visit their sales page.

1:30 first time IM bidAssess fitness history and strengths / weaknessesDetermine training availability and discuss whether that is sufficient for Ironman trainingAssess psychological necessities to ‘feel ready’ to race the full distanceDon’t compare yourself with genetically gifted abnormalities Do try to align your reality (fitness, sport background, time pressures) and your goals!Prioritize health before all else!Training prioritiesVary the stimulus Work on race-specific demands like holding the aero position20:00 preparing the bike for an early-season, long course raceRide various bikes as a ‘hack’ to improving ability to tolerate any one positionUse mirrors to train the body to use the aero position indoorsIndoors is harder than outdoors.Power indoors is ~5-10% lower than power outdoorsPower in aero is ~5-10% lower that power sitting upPerform at least 50% of your indoor riding in aero27:30 heat acclimation for early season warm racingIncrease thermal load indoors by turning off the fanWear layers and change them oftenHot bath or sauna protocols post workoutDo not do intense sessions under added thermal loadWatch HR and set a cap at which you will stop34:30 modifying race intensity targets for hot racesSwitch to HR targets to keep tabs on internal workload37:00 condensed, busy racing season adviceTrain to be ready for the first A race of the seasonIdentify lower-priority events, and use these as quality training sessionsUse time between races to recover to maximize the training stimulus form the most recent raceLimit quality work between frequent racesLearn more about David and his coaching on his website and follow him on Instagram. 

1:30 what’s in a name?4:30 the history of Gebiomized8:00 how solutions find problems across industries9:00 the technical details of pressure mapping sensor mats 12:30 the value of having your fit protocol mimic true race conditions as closely as possible13:30 the path from pressure mapping to a fully-realized bike fitting equipment and methodology company15:30 the Gebiomized fit process explained21:00 the order of contact point assessment during the fit process. Plus the interplay between pressure data, kinematics, and kinetics24:00 the interaction between activity at the contact points and the change in biomechanics25:30 the value of subjective feedback remains28:00 The evolution of bike fit philosophy from fitting to angles to fitting to the interaction between the bike and rider at the contact points29:45 will pressure mapping ever move from the fit studio to the bike itself?33:00 the risk of too much information35:00 and of contaminating your test results37:30 the marriage of bike fit and aerodynamic testing with Cycling Canada39:00 the role of rider stability and comfort in aerodynamic decisions and the role of rider discipline in this consideration41:30 triathlon bike fit: the difficult topic of seat height 43:30 triathlon bike fit: front end height - lower is NOT  better44:00 comfortable IS fast47:30 it’s all about head position!50:30 crank length: shorter IS better56:30 Gebiomized saddles - the transition from custom to mass-market saddles1:04:30 where can you get a Gebiomized fit and / or saddles1:07:30 don’t ride on a worn-out saddleTo learn more about Gebiomized, visit their website at the Secret Saddle Club. Canadian vendors for their fit service include Intrinsi in Calgary and Speed River Cycle in Guelph.

1x chainring choice process:Identify goal race power and own aerodynamics to calculate projected speedIdentify your typical cadence at that powerUse bikecalc.com 'speed at cadence' calculator to calculate ideal gear setup for that speed and cadenceSelect a chainring that gives you a little bit of range should you need to go faster / slower than plannedWhy do our energy levels differ between morning and evening workoutsEarly bird vs night owl chronotypesImportance of nutrition70.3 (half Ironman) Nutrition strategiesLoad up on carbs before the raceKnow your carb combustion ratesTrain to maximize carb intake on the bike to spare muscle glycogenHave a listen to our aero breakdown episode here.

7:30 wheelsDeeper is faster in conditions with side winds.The stronger the side wind, the greater the effectRear disk wheels are an excellent choice! But they are not always allowedBuy newer generation toroidal (rounded tip) wheels. Avoid ones that come to a sharp point.Michael’s pick for triathlon: 60mm + disk, with a 60mm rear as backupAndrew’s pick: 90mm + diskThere’s negligible aerodynamic performance difference between High end American / European brands and Chinese open mold+1 for aluminum brake surface wheels for improved breaking performance28:00 framesMost modern triathlon frames offer very similar aerodynamic performanceWhy you should be very skeptical of aerodynamic test data presented by manufacturersOptimal fit is the primary factor in selecting the ‘right’ frameStorage integration is becoming a design consideration and competitive advantage40:00 nutrition and hydration storage on non-integrated bikesBetween the arms bottles are both aerodynamic and convenientBehind the saddle bottle can also be quite aero, but are harder to accessTwo versions of BTA setups and their pros and consBest storage options for nutrition47:30 helmetsThe optimal helmet choice is heavily influenced by the rider’s preferred head positionHelmet priorities: safety, comfort, aerodynamics, coolingMIPS and similar novel safety featuresOur struggle to pronounce Chronic Traumatic EncephalopathyHelmet fit: front lip of the helmet should not be more than one finger width’s north of the eyebrowsAero recommendation: if your head is clearly above the line of your back, and you can hold it there, then a long tailed helmet is a good bet. If you keep your head low, then a short tail or tail-less helmet is the more aerodynamic choice.The strong case for aero road helmets: cooling and light weightFor a deeper dive into the aerodynamics of cycling, have a listen to episode 36, where we break it down.

3:30 what is an extreme triathlon and how does it differ from a traditional Ironman race?7:30 the XTri swim: early mornings and darkness14:30 the XTri bikeHillsWeather: check the forecast, but have contingency clothes in your support vehicle21:00 a review of the Canadaman-specific support requirements23:00 how does Allan decide what to carry on his person versus allowing his crew to supply him from the support vehicleCarry fluids and carbs for areas where support is not available, plus a small contingency in case of delayCarry basic tools and flat repair kit27:30 bike support crew meetup locations: pre-plan all the stops if possible29:15 use gentle to moderate climbs as handoff locations due to slower speeds31:45 write down the handoff locations somewhere on your bike32:00 the bike support crew people and vehicle caps34:30 space out your handoff crew!36:45 the appeal of such a complicated race40:30 follow the rules!42:00 transition support: help with clothing in cold weather / frozen fingers43:30 to change shoes or not to change shoes (from trail to road to trail)45:30 support advice for the run portion50:00 support for the last portion of the run: the mountain51:00 support runner clearing the way for the athlete52:15 psychological support for the athlete55:30 be positive but firm and keep their athlete on plan.You can follow and support Allan through his website. and check out our past chats with him here and here. Stay tuned also for future updates on Michael's Canadaman journey.

3:00 a primer on the Virtual Wind Tunnel6:15 a dissection of Andrew (and his bike)BARS 4.4%FOREARMS 6.0%FORKS 3.7%FRAME 4.4%FR WHEEL 2.7%GEARTRAIN 7.0%HEAD 1.4%L FOOT 3.7%L LEG 12.9%R FOOT 4.8%R LEG 27.7%R WHEEL 0.5%TORSO 10.0%UPPER ARMS 10.8% (stop flexing, Andrew!)10:00 Andrews VERY aerodynamic head13:00 the components of drad: surface (viscous) drag and pressure drag18:45 Andrews VERY un-aerodynamic legs25:00 surprisingly ‘draggy’ forearms 26:15 and upper arms28:00 drivetrain drag33:00 Andrew’s overall bike vs rider drag contribution: 23% vs 77%35:45 the ‘Skinny Andrew’ prototype: no measurable improvement36:45 the ‘submarine gut’ advantage39:30 the ‘Skinny Arms and Legs Andrew’ prototype: 2% improvement41:15 aero vs instagram41:45 wheels are already quite aero.43:45 aero optimization priorities 1. Good bike fit2. Aero helmet3. Aero bars4. Front wheel5. Rear wheel 6. Drivetrain7. Bike frame48:30 don’t mount bottles on seat tubes!Check out our very first episode on why humans aren't fast. Here's an example of how to make legs aero in this video form the world of speed skiing. To have your very own virtual wind tunnel analysis performed, reach out to Michael at X3 or use this page to find a service partner near you. 

8:30 the cooling Omius headband10:15 making the headband even more efficient by dousing with water18:45 Andrew’s experience with the band20:00 why aluminum for this application?21:00 design considerations for the headband27:15 testing and case studies of the Omius headband31:00 Omius at Kona34:45 the forearm option - driven by marketing!38:00 listener question: hat v visorTo get your hands on your very own Omius Headband, check out their website and use code EI15 to get $15 off your order! You can also follow Omius on their Facebook and Instagram pages.And for a little more context, have a listen to our EI episode 5 on training and racing in the heat and EI episode 24 where we first mention the product in recapping the events at Kona. 

1:20 the TriRig origin story7:00 the genesis of the Omega brake14:30 on the not-so-obvious costs of manufacturing16:00 the sigma stem17:50 the new Alpha One aerobar: Nick’s favourite piece of gear20:50 Nick’s front end design philosophy21:30 the evolution of our thinking about forearm tilt28:00 the prototyping process30:00 aero IS everything35:00 the adjustability of the Alpha One44:00 what’s next in triathlon bike design46:00 the TriRig Omni52:30 Nick on disk v rim brakes58:00 'weight does not matter more at the rim' :o1:02:00 weight v aerodynamics in generalLearn more about TriRig at the website and follow them on social: Facebook and Instagram.

2:45 take a break from training and do other 'stuff'6:00 plan and dream - what gets you fired up about racing?7:15 the power of dreams and positive thinking8:15 what will it take to achieve that dream?10:30 work backwards to make a plan15:30 take a 'racecation'19:00 try different sports - especially winter sports: cx skiing, snow shoeing, trail running, fat biking28:30 the value of strength training36:15 mindfulness training42:00 what motivates Andrew?45:00 what motivates Michael?That Triathlon Show ep 207 on mindfulness and brain endurance training. The Smiling Mind meditation app.

3:30 the sources of heat stress and its effects10:45 the heat ‘bucket’12:30 the bucket overflowing example12:45 factors contributing to overheating 19:00 how Andrew filled his bucket at IM Cozumel23:00 summary of Paul’s research into managing heat stress25:45 why ingested ice drinks / slushies are so effective at cooling30:00 the Floe bottle33:15 slushie machines at races?35:00 Paul’s study using slushie drinks vs cold water allowed subjects to run an average of 10 minutes longer in a time to exhaustion run test.40:30 slushie drinks used to great effect in Qatar at a UCI TT championship. Details here. 42:30 the psychological effects of an ice mouth rinse vs actual ingestion46:15 cooling strategies using ice cubes48:30 the psychological benefits of agency 50:15 heat adaptation training: critical component is time at a high core temperature55:00 training quality prioritized over heat training!56:30 non-responders to heat adaptation training58:00 hot conditions demand changes to race plans!Also check out our earlier episode on training in the heat. 

1:00 The Stac Zero trainer origin story7:00 Fun with magnets8:00 the ‘widowmakers’10:00 We need more inertia! 11:00 the rush to market12:15 the power of marketing15:00 the common (short) lifecycle of crowdfunded projects16:00 the unexpected costs of production17:30 to be good at ‘everything’19:00 startup support and incubators19:30 the cash flow woes26:15 the fastest possible Ironman course28:30 The swim31:30 The bike37:45 The run47:46 Bahrain 70.3

0:45 the Cody - Andrew - Michael origin story7:00 Cody wrecks a treadmill8:45 Cody on treadmill running10:30 on testing and the utility of the results13:45 the value of qualitative metrics14:45 Cody’s 4 questions to himself each morning:How’s my mood?Am I sticking to my plan?How was my sleep?How does my face look?18:00 on periodizing bodyweight and composition24:15 the impact of weight on the three disciplines of triathlon28:30 how Cody selects his sponsors and partners34:45 Cody’s first Kona experience40:30 how Cody picks his race gear42:45 Cody’s 2020 season47:00 the Facebook Syndrome52:30 Cody’s pick for most exciting area for development in the coming yearsFollow Cody on instagram and on his website. Here's his article on treadmill running. 

4:30 the hydration and nutrition big picture8:00 the case for coupling or decoupling nutrition and hydrationCoupled sport drinks useful for shorter-duration or training / racing in moderate temperaturesDecoupled solutions useful for longer duration events and hot conditions11:30 how to design a strategy that you cannot test in training - tail-end of 8+ hour races for example15:30 the range for fluid intake in long events: 500mL - 1,200mL16:00 Andy’s experience with over-drinking and hyponatremia18:30 the distinction between sweat concentration and sweat rate20:15 testing your sweat rate22:00 testing your sweat concentration26:00 the role of sodium in fluid absorption28:30 strategies for promoting maximal fluid absorptionSOME, minimal carbohydrate: ~30g / 1000mL of waterSodium to balance tested sweat concentration - sometimes!33:40 ‘experience plus knowledge’41:00 the case for electrolytes without carbohydrates44:45 PH’s hydration and cramping blog postLearn more about Precision Hydration at their website. Make  sure to check out their blog posts about cramping, testing your sweat rate, and their online sweat concentration calculator. To try their product for yourself, use enduranceinnovation at checkout for 15% off your first order. 

7:00 what is High Intensity Interval Training (HIIT)13:00 how does Paul design workouts to improve aerobic capacity (VO2max)14:45 HIIT short intervals vs. HIIT long intervals17:00 field testing for power at VO2max: 4’ MMP on the bike5’ MMPace running21:30 Utility of HIIT short intervals (ML’s personal go-to) vs HIIT long25:00 the role of myoglobin in short intervals and how this style of training does not have a high glycolytic component 30:15 what about long slow distance?34:00 the two most predictive markers of success in Ironman racing: VO2max + fat oxidation rate35:00 role of SIT (Sprint Interval Training) in endurance athletics41:30 let’s talk about glycolytic capacity aka W’Keep up with Paul on Twitter and Instagram @PaulBLaursen  and at his website. To learn more about his book and course with Martin Bucheit, check out the HIIT Science site.

1:30 Michael’s running shoe testing and the new Skechers Razor 3 Speed4:30 do it for science!7:30 Andrew’s IM Maryland transition bag returns!11:30 Andrew’s life with heat acclimation training18:00 Michael’s adventures in deer tick removal and Lyme education28:15 Michael’s marathon37:00 British Cycling’s new Lotus Hope track bikeOur interview with Steve Palladino covered Running EffectivenessThe CDC page on Lyme Disease and tick removal