Endurance Innovation

5:15 What are FODMAPs and what are some common food sources?7:30 Polyols (sugar alcohols) as used in some artificial sweeteners13:45 sensitivity assessment steps 15:00 FODMAP restriction diets are only recommended for 2-4 weeks and the problems with DIY assessment and restriction17:30 Monash University and Steph’s work with their endurance sport nutrition lab18:45 Steph’s study on the role of high vs low FODMAP intake shortly before exercise stress24:45 high FODMAP diet increased severity, but not incidents of symptoms25:30 the effects of exercise on the gut – independent of FODMAP intake28:30 sympathetic vs parasympathetic response effect on the gut31:45 a deeper dive into the thermal effects on digestion and GI distress37:30 an athlete case study42:30 more on the Monash Nutrition and Exercise Clinic and the testing they do45:00 advice for nutrition in hot races46:15 the value of frequent, small doses of carbohydrate in racing and training 50:30 what do you do if you have these symptoms and you don’t live and Melbourne?You can find Steph at her private practice, Nutrition Strategies or connect with the rest of the Monash team on their Facebook page. Her latest paper on FODMAPs and endurance athletes can be found here. 

DOWNLOAD THE DECISION TREE FIRST!5:00 intensity, duration, and frequency6:30 the decision tree9:00 the role of frequency and duration in skill acquisition, running economy, and injury risk14:15 Anders Eriksson’s ‘deliberate practice’ and the utility of being fresh when learning a new skill16:00 the value of training fatigued18:30 the global view of training load and other training variables21:30 are you a diesel engine? Vroom vroom!25:30 advice for non-‘diesels’29:30 advice for those training for long races (> 10k)31:45 the value of the long run40:00 the summary41:30 considerations for multisport athletesCheck out Mikael's That Triathlon Show, and specifically his Q&A 51 episode.Check out the latest smart trainer from 4iiii the Fliiiight. And ask your questions about Michael's group strength classes and indoor track workouts by emailing him at [email protected]

3:45 new-ish Specialized Shiv10:30 custom aero extensions17:00 swim data collection / display devices17:00 form goggles22:00 platysens marlin23:15 instabeat 24:45 omius headband 23:40 floe bottle 36:00 run to the top of Mauna LoaFor more context on the effects of heat on endurance training and racing, have a listen to our 'It's Getting Hot in Here' episode. Check out the latest smart trainer from 4iiii the Fliiiight. And ask your questions about Michael's group strength classes and indoor track workouts by emailing him at [email protected]

With a hectic week of racing and travel, Andrew and Michael pull out the Way Back machine to have another listen of our slightly wonky, but potentially super useful episode on legal drafting in triathlon.

3:00 your daily nutrition and what you may want to add to your current routine.Add vegetables: 7-10 cups per dayAdd protein in divided doses: 0.8g – 1.4g of protein per kg of LEAN body mass. Which works out to be 1.0g – 1.7g per kg of TOTAL body mass for someone with a body fat percentage of 15. I (ML) have heard of higher numbers myself, in the range of 1.2g – 2.0g / kg of total body mass.12:00 on protein sources16:00 high protein breakfast options17:00 water: 2-3L / day PLUS exercise requirements24:30 carbs or fat?30:30 on carb periodization: keep it simple!34:30 what about fruit?36:00 avoid fruit juice and dried fruit (outside of training)38:00 nutrition to support training39:30 – easy / recovery workouts: hydrate and fuel lightly if possible42:00 – intense workouts / tests: proactively fuel with carbs45:00 – long, endurance workouts: pre-fuel with carbs, water, carbs, sodium during51:45 sources of carbs during training56:00 sodium: useful for 3+ hour effortsLarge individual variability in sweat salt content: 500mg/L to 2000mg/L59:15 sweat concentration testing1:00:00 sweat rate testing1:02:15 post workout window 30-120 minutes, prioritize quality of nutritionRehydrateReplenish glycogenHelp repair with protein: 15-30g1:05:45 genetic testing1:07:15 caffeineLearn more about Tara and HEAL at her website and follow her on Facebook and Instagram.For info on her training camp in Palm Springs, check out the event link.Keep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

Keep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

2:30 book your accommodations early6:30 swimming with the (jelly) fishes9:00 Andrew’s plan10:00 trying to game the legal draft10:30 the swim17:30 T118:30 the bike21:30 a deep dive into Andrew’s bike nutrition35:00 the run35:45 Andrew buys pantyhose45:00 Andrew’s three takeaways52:45 Listener question: optimal clothing colour for training and racingListen also to our episode on the benefits of legal drafting and how to beat the heat.If you're interested in more info about X3 group strength training in Toronto, drop Michael a note at [email protected] up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

6:15 – kudos to the race directors7:00 – time trialing vs racing10:10 – pacing the race using power17:45 – hills and burning matches20:40 – using power to pace hills23:50 – race pacing assessment24:45 – so how’d you do??27:50 – the psychology of getting back up29:30 – Michael’s mental coping strategies32:00 – Andrew’s mental coping strategies34:30 – the value of process goals and focusing on actionable information37:40 – Michael’s hydration strategy40:30 – the importance of flexibility41:40 – Andrew’s nutrition plan for IM Maryland45:00 – friend of the show and Andrew’s coworker Scott Cooper meets a bearLearn more about the excellent Chase the Coyote Trail race on their website. Listen also to our shows on:Trail RunningSteve Palladino and Running with PowerKeep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

2:30 Innovation awards8:45 photochromic visors from Uvex12:00 ultra-waterproof socks from Dexshell15:30 an all-in, integrated helmet from Cerebellum22:00 What’s new with aero extensions 27:00 offshore frame manufacturers32:45 integrated folding bike from Jivr36:15 e-bikes44:30 e-bike drivetrain innovationsKeep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

New featuresBody batterySleep trackingHeat acclimatizationMusicContactless paymentsMappingSunrise / sunset timesFlashlightDisplay ScreensIs it actionable?Bikeo Intensity – power / HR / Ventilatory Rateo Duration – distance / timeo Power- Instantaneous power display is not useful- 3s or 10s for peak power management - Lap power for steady-state power analytics - NP vs avg Po Cadenceo Distanceo Preferred page on an EDGE computer - 10s power - Lap power / NP - Cadence - DistanceRuno Intensity – power / pace / HRo Duration – distance / timeo pace - instantaneous pace poor - lap pace better - last lap pace - wrist-based pace useless - stryd or footpod better on trails, track, heavily built-up urban centreso HR - Used a ceiling for endurance runs or long races - Used to guess at recovery state - Affected by caffeine, glycogen availability, hydration statuso Screen #1 - 10s power - Lap pace - Distanceo Screen #2 - Lap pace - Last lap pace - HRTurn off smart data recordingAuto lapAuto pauseCheck out or interview with Scott Cooper of 4iiii for more on cycling power meters, and our recent chat with Steve Palladino on the Stryd running power meter.Keep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

1:15 Allan’s Norseman Xtri-specific preparation and changes to his plan for an atypically warm race 7:30 Allan as guinea pig: participating in a study on physiological effects of an extreme full distance triathlon 12:00 the optimal placement of ice for cooling 12:30 Allan’s revised hydration and sodium strategy and why he stepped away from the ‘drink to thirst’ strategy for this year’s race 20:30 Allan’s bike nutrition strategy 26:30 the case for a race-course U-turn 31:00 Allan’s run nutrition 37:30 Allan’s race day 40:45 how relaxed do you want to be to start a race 43:00 Allan’s mental game 49:45 The bike position, the super-tuck, and aerodynamics 52:00 The run and the closest finish in Norseman XTRI history 54:30 The satisfaction of giving everything 1:01:30 What’s next for Allen? Further Listening: Endurance Innovation on training and racing in the heat That Triathlon Show interview with Andy Blow Further Reading: Allan's Noreseman race report Allan's tips for riding faster for free with no training! Keep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

1:15 meet Steve Palladino5:30 how do run power meters work and the Stryd power meter14:00 why measuring running power is so very complicated17:30 reliability vs accuracy20:30 improving elastic energy return and Stryd’s Leg Spring Stiffness (LSS) metric25:45 why is power better than pace?32:30 effects of running surfaces and running shoes on power and running effectiveness (RE)36:45 how important is that LSS metric?39:30 can Stryd identify foot strike patterns?40:30 can Stryd help pick the fastest shoe?43:45 running aerodynamics and the new Stryd Gen 3 sensor56:45 comparing running power targets between open run races and triathlon run legs1:03:15 David Noseworthy’s question about Nathan Killam’s descending positionUse code coach-liberzon to get 15% off your very own Stryd Gen 3 running power meter. Steve's article libraryAdjusting power for triathlon run legsSteve on That Triathlon ShowPalladino Power Project on FacebookKeep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!   

3:40 living at sea level then moving to altitude 9:55 the aerodynamics of higher altitude 13:15 everyday training interventions using altitude or hypoxia 14:45 ‘live low – train high’ 20:40 respiration restriction masks 24:15 ‘live high – train low’ 28:30 non-responders to altitude stimulation 34:00 how far can you push the excess oxygen advantage? 37:40 effects of altitude on performance (ftp) testing 40:00 listener question on the use of power during outdoor rides Resources: The Cycling Power Lab altitude calculator EP 13 - Sebastian Weber Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

5:00 the triton device and monitoring system and what does it do 9:00 the technical challenges of designing a device that works in the water 12:15 funding a tech startup and bringing the product to market 20:00 the Triton use case for the average swimmer 33:30 what do we do with all that swim data? 35:00 the Triton 2 and open water swimming 39:00 what’s next for Tritonwear? 41:45 try the Tritonwear for yourself To learn more about Tritonwear and to jump on that Triton 2 presale offer, visit their site. Remember that the discounted price is only good until the end of the summer. Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

1:10 meet Sebastian Weber 2:25 the history of glycolytic testing and its adoption in pro cycling 5:55 the days of (fitness) testing past 15:10 why absolute accuracy in Anaerobic Threshold / FTP /CP values is NOT IMPORTANT 15:55 the composition of power production 19:10 ‘Power output tells you how you ARE training. It does not tell you HOW TO train.’ 22:30 the importance of the anaerobic or glycolytic metabolism in endurance sport 26:45 calculating the maximum glycolytic output: VLAmax 29:00 the role of the Creatine Phosphate energy system and why it is relatively unimportant in endurance sport 32:50 the role of the glycolytic system in very long endurance events 37:40 a history of INSCYD and how algorithms and smart testing can replace the performance lab 44:25 INSCYD critical power testing for runners coming soon! 45:40 putting the data to use: a case for an Ironman athlete 50:20 race pacing and nutrition plans with INSCYD To learn more about INSCYD, check out their website, white papers, or blog. Or send X3 Training a note - Michael is an INSCYD certified coach. Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

2:15 Metabolism defined 3:30 The metabolic poles in the animal kingdom 6:45 ATP defined 8:00 the first – most rapid – energy system: Creatine Phosphate 13:30 the second – intermediate – energy system: Glycolysis 16:45 the third – and longest duration – energy system: Aerobic 18:15 carbs and fats for fuel in the aerobic metabolism 20:00 endogenous fat is essentially a limitless reserve of metabolic energy 22:00 just how important is your aerobic metabolism? 23:30 carbs and fats for fuel in the aerobic metabolism 25:00 How Michael REALLY feels about ketogenic diets for endurance performance 30:45 A real example of how important fat utilization – or the dominance of the aeropbic over the glycolytic system - is for long course racing 39:00 One way to train that aerobic metabolism 42:20 Egos don’t win races 42:30 Metabolism isn’t everything If you're at Eurobike in Friedrichshafen in early September, come say hi to Andrew at the 4iiii booth there. Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

0:45 Meet Scott Cooper 1:40 a (very) brief history of power meters 5:05 the many forms of power meters 8:00 how power meters work 10:50 the case for cleaning your drivetrain 12:50 a deep dive into power meter accuracy 16:20 the accuracy-obsessed power meter buyers guide 26:35 the trouble with signal dropouts and how the industry is working to address the issue 33:40 single-sided vs dual-sided power meters 38:40 a powerful case for the dual-sided option 41:35 current challenges for the industry: Shimano’s new asymmetrical cranksets 47:10 what’s the future for power meters White paper on 4iiii accuracy and testing protocol. Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

1:45 Meet Allan Hovda 3:45 the Norseman Extreme Triathlon 5:20 training and gearing up for Norseman 8:45 the coldest swim of Allan’s life 16:45 the dangers of hypothermia 20:00 training for hot races 32:00 Aero Allan ™ 45:25 the 4iiii aero challenge Follow Allan on his website, Facebook, and Instagram. Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

7:30 how to get started with running trails o Salomon Toronto Trail group o Trailforks 9:50 why trail running is useful for road runners and triathletes\ 17:00 walk the hills! (sometimes) 22:35 trail running equipment o Shoes o Packs 32:45 innovations stemming from trail running and mountain biking 35:00 listener question about freezie best practices Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

1:35 the origin story of That Triathlon Show 6:30 Mikael’s favourite interviewee and the runners up o Joel Filiol, TTS 172 o Sebastien Weber, TTS 169 o John Hawley, TTS 181 o Arild Tveiten, TTS 154 o Stacy Sims, TTS 105 10:15 Mikael’s interview selection process 13:00 The interviews that most expanded Mikael’s understanding of coaching and sports science. o Sebastien Weber, TTS 169 o David Tilbury-Davis, episode 23:20 Mikael on picking new interview subjects and his role as a filter for ‘good’ content 31:15 The next big thing in triathlon according to Mikael 38:20 What does the future hold for Mikael and Scientific Triathlon? 41:30 Mikael’s race season Learn more about Mikael, and Scientific Triathlon, and follow Scientific Triathlon on Instagram Don't forget to snag a STAC Halcyon smart trainer, now at 50% off! Don't miss this insane deal. Once the boys move to AB, you're outta luck! Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

2:00 difference between a road bike and triathlon / TT bike 11:00 the case for buying a road bike 18:40 times to complete a theoretical flat Ironman (180km) course on a road and TT bikes, using 70kg athlete, riding at 210W o Typical super TT position (CdA = 0.21) – 4:36:00 o Typical good TT position (CdA = 0.24) – 4:47:00 or an extra 16W to complete the course in 4:36:00 o Typical super road position (CdA = 0.27) – 4:58:00 or an extra 33W to complete the course in 4:36:00 o Typical road position in the drops (CdA = 0.30) – 5:08:00 or an extra 50W to complete the course in 4:36 26:20 times to complete a Mont Tremblan Ironman course with the same parameters as above o Typical super TT position (CdA = 0.21) – 4:51:00 o Typical good TT position (CdA = 0.24) – 5:01:00 o Typical super road position (CdA = 0.27) – 5:09:00 o Typical road position in the drops (CdA = 0.30) – 5:18:00 o Typical road position on the hoods (CdA = 0.33) – 5:26:00 32:50 the marketing appeal of a tri bike and the convergence of aerodynamic data 33:55 the importance of being comfortable in your race position 36:15 Andrew and Michael render their verdicts 42:20 Road bikes DO NOT inherently climb better than a TT bike 43:35 the crossover speed at which sitting up makes more sense than being in aero. Somewhere between 18kph and 25kph.

1:30 Sarah’s life and schooling in the Middle East 7:50 Sarah makes fun of Faris Al Sultan 10:20 Sara’s podcasts Ironwomen and If We Were Riding 11:20 The increased visibility of women’s sport / or the progress and challenges of professional women’s sports 13:30 Sarah on the role of pro women in Triathlon 18:20 all about Michael’s battle with chlorine 19:20 Sarah on coaching women and the Outspoken Summit 22:55 Is triathlon friendly and inclusive? 28:50 more info on the Outspoken Summit 31:10 a different look at the Caster Semenya story 33:05 is testosterone the right marker for gender identification in sport? Connect with Sara at Live Fiesty Media Don't forget to snag a STAC Halcyon smart trainer, now at 50% off! Don't miss this insane deal. Once the boys move to AB, you're outta luck! Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

4:00 You’re just a bucket full of heat moving through this world! 5:45 Heat generated during exercise 9:05 The case of a hot, stuffy basement (and Andrew wearing a parka) 10:47 Now add a dash of noonday sun 14:23 Emptying your ‘bucket’ or how to manage heat 16:30 Turn on our fans now! Or how much can active convection help with cooling 20:40 Can Andrew ride for two hours at 300W?? 21:20 Why sweat is an athlete’s best friend, or all about evaporative heat transfer 23:05 How much does Andrew sweat?? 25:10 The executive summary 25:30 Sunny vs Cloudy 26:27 How kangaroos hacked evaporative heat transfer 28:00 The psychology of ‘feeling’ hot 32:20 Andrew Vs Welland (the race) 33:55 How to beat the heat 35:40 The utility of cold beverages. Iced cap anyone? 38:50 Drink your liquids! Here’s the why and the how? 42:35 How to dress for success (in endurance sports) 44:00 Heat acclimation 45:15 Hit the sauna! 46:25 Use the heat to train smarter 49:00 What’s in the pipeline for STAC? Snag a STAC Halcyon smart trainer, now at 50% off! Don't miss this insane deal. Once the boys move to AB, you're outta luck! Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

1:45 Nathan’s story: an accidental triathlete 7:50 why you shouldn’t pick a fight with Nathan in a race 8:58 How Nathan juggles his many priorities 12:30 Nathan on time management 15:20 on coaching, communication, and subjective metrics 19:30 the importance of family support 23:45 the life of a part-time pro. Short course versus long course 26:35 is Nathan the fastest firefighter in the world? 29:40 Nathan plugs Netflix and Zwift as his favourite innovations in recent years Learn more about Nathan by following him on Facebook and Instagram. Keep up with us at STAC, 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!

2:15 what is drafting and why is it important 4:50 factors affecting the magnitude of the drafting benefit 13:25 drafting in draft-legal, short course races 15:45 legal drafting when passing during draft illegal races 17:30 time saved while legally passing case study 25:50 Cody’s experience with passing AG athletes at IM Chattanooga 31:10 Listener Q: the fluid dynamics of toots

0:45 an intro to David Tilbury Davis 3:05 DTD on new developments in the state of the science of endurance sport 5:50 DTD on marginal gains 7:00 DTD on individualization 11:37 DTD on access to new tech 14:00 DTD on technological dependence and self calibration 18:00 DTD on ‘calibrating your humility’ 21:50 DTD on athlete-parsed or athlete-modified workouts 27:28 DTD on cognitive demands of swim / bike / run 30:57 DTD on race planning 32:31 DTD on nutrition, body comp, and weight

we are velocity-challenged compared with many animals the progress of technology and training methods and the resultant improvement in race times Brought to you by STAC Performance and X3 Training.