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2:30 we are testing the Supersapiens CGM4:45 what is Supersapiens and what are continuous blood glucose monitors6:45 installing the CGM sensor9:30 the Supersapiens ecosystem16:30 the control system of blood glucose18:45 Actionable learnings in ‘flattening the curve’Take a walk after a mealApple cider vinegar??Food orderCaffeine23:00 use in training29:30 use outside of training30:45 the drawbacksKeeping the sensor mounted35:00 iPhone 14 sat phone feature41:30 a study on how cold weather impairs immune function of the human nose
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1:45 meet John Buckley of Streamlines and Velosense8:15 the birth and current state of the Streamlines Aeros aerometer 17:00 on aerometer accuracy and repeatability in outdoor testing26:00 the Forma rider position sensor34:15 on the individuality of helmets and head positions37:30 on the pitfalls of displaying real-time CdA and the challenges involved in doing so46:30 possible use cases of real-time CdA despite its handicaps 50:30 Streamilines data analysis56:15 a brief discussion of the effect of tire temperature on rolling resistanceKeep up with Streamlines on their website. Follow Velosense on Instagram.
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3:00 on when to open your car windowsAverage vehicle has a CdA of 0.6, so only ~11kW or 14hp used to overcome aerodynamic drag for the average car at 100kphAverage vehicle AC units consume 1.5kW - 3.0kW (2 - 4hp). 1.5kW / 2hp costs the equivalent of adding 0.11CdA at 100kphThe higher the speed, the greater the CdA hit of opening windowsNot much hard Cd data on open windows vs closed windows, but a convertible vs a hardtop delta is 0.32 Cd for a hardtop and 0.36 Cd for a convertible13:45 Michael’s first impression of the Garmin 955Solar feature is underwhelmingExcellent optical sensorStill full of bugsVery good (seemingly) GPS tracks25:30 Andrew remembers the Platysense Marlin 28:00 Speculating about the new Specialized TT helmet face sock -
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2:00 the state of the bike industry6:30 supply chain challenges14:00 what the future holds for the bike industry and Ventum in particular?17:15 on the supply of frames19:30 the costs of protecting the brand22:45 releasing bikes during the pandemic28:40 where is the demand for bikes headed?32:15 more humans on bikes and Ventum’s foray into e-bikesLearn more about Ventum bikes and get your hands on one at the Ventum Racing website.
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2:00 meet life-long runner and retired professor of engineering Hans van Dijk5:00 meet (also a) lifelong runner and engineer Ron van Megen9:00 where does all that work that we do as runners go?Overcoming running resistance (influenced by running efficiency)Overcoming aerodynamic dragOvercoming changes in elevation11:30 running efficiency / energy cost of running (ECOR)Potentially large interindividual differences: up to 20%!Minimized through training13:15 aerodynamic dragAverage runner CdA is 0.24 in free air and 0.20 while draftingEliud Kipchoge was down to 0.16 during his Breaking 2 attempt18:15 changes in elevationRunning efficiency improves when running uphill and worsens when running downhill20:30 factors that influence running efficiency / ECORGlobal, multi-year training load: more training tends to reduce ECORExperiment with: cadene, arm carriage, shoes, etc., to find minimal ECORReduce weight 31:30 factors that affect aerodynamic dragRunner speedDrafting34:00 Hans and Ron’s models of run performance39:00 using the stryd power meter to calculate running efficiencyLearn more about Hans and Ron and browse their books at their website.
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1:00 #1 Episode 87 - Bruce Rogers on HRV Estimation of Aerobic Threshold4:30 #2 Episode 103 - Kolie Moore on VO2max5:50 #3 Episode 127 - Dan Bigham Returns7:05 #4 Episode 110 - Marco Altini on Biofeedback7:50 #5 Episode 120 - Adam Kerin on Chain Lubrication10:00 #6 Episode 133 - Rebroadcast - Kolie Moore on VO2max10:25 #7 Episode 113 - Mikael Eriksson on HR-Based Training12:10 #8 Episode 114 - Cody Beals on Digging Deep13:50 #9 Episode 116 - Andy Blow on Hydration and Nutrition15:10 #10 Episode 119 - Sebastian Schluricke on Aero Testing
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Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.
3:15 what does one do with an aerometer a few days ahead of the biggest race in over two years?7:45 how understanding wind patterns helps pro athletes make informed wheel selections9:15 using wind data combined with the elevation profile and individual rider strengths to develop a power strategy15:00 which Swiss Side-supported athletes are racing this weekend?16:30 a sample of Swiss Side-developed hardware and their collaborations 19:15 Swiss Side cockpits33:30 JP is deputized as the Endurance Innovation tech correspondent in StGLionel’s curious choice of bikeGiant’s new top secret bikeBMC x Redbull Racing bike44:30 JP’s picks for Saturday’s raceLearn more about Swiss Side on their website and follow JP Ballard on Instagram
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2:15 the Swisside origin story and the overlap of motorsport and endurance sport12:45 the state of cycling aerodynamics ten years ago13:45 the challenges of getting cycling aero drag calculation right 19:30 the arrows in Swisside’s aero quiver Course simulationCFDWind tunnelPressure rake videoField testing 29:00 on identifying specific effects of aerodynamic interventions using the wake rake32:45 elements on the bike / rider that are independent of upstream effectsFront wheelCockpit35:30 Swiss Side’s field testing capabilities 39:00 the error-stacking effect holding back accurate field aerometers 45:00 making a smart-enough aerometer that recognizes artifacts and changes in conditions49:15 ‘live CdA does not, and will not exist’Learn more about Swiss Side on their website and follow them on Instagram
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148 Maximilian Hoflich
3:30 meet Maximillian Hoflich of Polite Coaching6:15 the very basics of beginning an endurance training program9:15 starting to think about eliciting specific metabolic responses during training10:00 stimulus response model10:45 the 3-zone model of intensity12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)Zone 1 - exclusively type 1 (slow twitch)Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts18:30 the value of developing the aerobic system for endurance athletes19:30 why bother controlling and monitoring training intensity?21:45 defining ‘the‘magic’ zone 223:45 determining the top of zone 2 (VT1, LT1)First appearance of excess CO2 during a VO2 test using a metabolic cartFirst lactate rise observed during a lactate step test32:45 goals for lactate values during ironman training35:30 triggering an improvement in Z2 power High volume trainingSubstrate availability can be used to enhance shorter bouts of Z2 training37:30 using a combination of power and HR to gauge progress in Z2 trainingUsing this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individualsConfounding factorsHR-limited Z2 validation testing42:30 the role of RPE44:30 training Z2 when training time is restrictedSOME CHO restricted training may be useful, but care must be taken - especially for female athletesUsing Z2 training during life-stressful situations49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)It is possible to maintain work below this point for a relatively long periodCombustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are usedThese ‘thresholds’ are more of a range than a fine inflection point56:15 determining MLSSAll-out time trials >30 minutesLactate minimum test following a max-effort ramp test63:00 training to improve time to exhaustion at MLSSSweet spot intervals at the lower edge of the estimate of MLSSOver-undersSome low cadence work ideally, stressing the type 2a fibers to improve their endurance67:30 work above MLSS - aka VO2max or HIIT Improving VO2max ceilingMost effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast startsShort HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervalsFollow Maximilian on Instagram and get in touch through his website.
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1:45 meet Mark and Ben of Gibli7:15 the ‘why’ of starting Gibli13:00 a description of the Gibli aerometer18:30 a summary of aero testing variables and the challenges they present to accurately measuring aero dragHow does Gibli measure / calculate changes in elevationHow can Gibli accurately capture acceleration without a dedicated speed sensor26:15 is the aerosensor designed more for dedicated testing or for everyday use? 33:15 the Gibli app and testing protocol43:00 on offering guidance to improve aerodynamics for the average user48:45 the challenges of adoption of new tech51:00 other testing route considerations and limitations57:45 how does Gibli handle rolling resistance and potential changes in CRR over the course of the day as temperatures change?62:00 how accurate is the system?Read more about Gibli on their website and follow them on Instagram.
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3:30 Cycling Tips review of fansFan specs: volumetric flow rate, airflow velocity, powerMeasured skin temp, core temp, heat fluxUsed an array of Core body temp sensors Compared no fan, small desktop fan, low velocity air mover, wahoo headwind, scroll fanHeat transfer equation: Q=k*A*ΔT, where Q is the heat transfer, k is the heat transfer coefficient, A is the surface area, and ΔT is the difference between skin temperature and the air around the skinMaximize all three variable to maximize heat transferPerception of thermal comfort vs core temperature39:30 how much does a flappy run top cost in terms of run power?Tight clothing improves wicking and coolingBased on a CdA of 1.0, at 4:00/km, aero drag is 40WFlappy kit may increase CdA by 20% or 8WMichael’s 4:00/km Stryd power is 340W, plus 40W for air resistanceSo floppy kit hit of 8W is an increase of ~2%@ a 5:00/km pace, the aero drag is too small to worry about.Check out our episodes on heat transfer: 112, 115, 32, and the Core Body Temp Sensor page for their webinars and blog posts.
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3:15 there is still hope!5:30 Jan’s success at Kona and the nuances of that swim courseStudy the tidal calendarGo very easy on the way outBe aware of the wavesPreparing for a non-wetsuit swim20:45 Jan’s advice for open water swimmingPractice the nuances of open water swimming as much as possible: wetsuit, groups, contact, drafting, sighting, low visibility1x weekly open water is sufficientOpen water swim form returns quickly29:15 Jan’s take on wetsuitsSailfish and its missionRecent advances in the industryThe focus on comfort39:00 the challenges of testing wetsuits objectively40:30 the importance of putting on a wetsuit correctly41:30 advice on buying a wetsuit online without trying it onFocus on weight more than height48:00 the upcoming Sailfish US road tripFollow Sailfish on their website and on Instagram.
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1:30 meet Dr. Will O’Connor12:30 an intro to running power meters: how do they work and what do they measure?21:30 how well do run power meters work on trails?28:00 use cases for running with powerMore accurate speed / pace vs GPSMore accurate measurement of effort on standard-surface hillsObjectively pacing races on rolling terrain39:00 advanced metricsForm power45:00 how generalizable is Stryd data?50:00 other run power meters60:30 metabolic testing with run powerRun power calculator 67:30 getting started with running power71:15 on being patient with new technologyLearn more about Will on his website, read his eBook on running with power, and checkout the Performance Advantage Podcast that he hosts with former guest Matt Miller.
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2:30 pros and cons of wearing a hat during the run in a hot race: a proto-answer6:00 reducing incoming thermal radiation vs restricting cooling 9:15 it’s all about the hair11:00 road bike or tri bike?Reduction in power production vs gains in aerodynamics Tri bikes are almost always more efficient and fasterBut adaptation is criticalRelevant past episode links
Episode 5 - It's getting Hot in HereEpisode 7 - Road Bike vs Tri Bike -
In trying to think of peaceful things, Michael asks for listener feedback on bike training positions and the elusive aerobic threshold.
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2:00 how much does Andrew strength train?5:00 the benefits of strength work for endurance athletes7:45 any strength training is better than no strength training 9:45 on warmups and activation / mobility work at the start of a strength session14:00 general main set structureEach session includes 3-4 total movements covering: a squat, a hip hinge, a pull and/or push16:45 squat variations22:30 hip hinge variations25:15 upper push variations28:00 training the neck for the aero position31:15 training ankle / foot / calf strength34:15 workout design: sets and reps Keep 2 reps in reserve before failure38:30 strength training periodizationKeep your abilities and goals in mind41:45 are mirrors useful?45:15 what about ‘core’ training?51:00 quick update on Michael’s first impression of Focus Calm -
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0:45 meet Stephanie Small5:15 Stephanie’s post on interpreting scientific literature 7:00 Stephanie’s work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exerciseCHO oxidation not affected by low CHO dietCHO oxidation is impaired in energy deficient individuals11:30 what about training the digestive system to maximize tolerance of CHO during exercise? 13:15 train low / race highReported benefitsImpact on performanceTrain low is not for recreational athletesRPE is higher for ‘train low’ cohort 21:30 effect of carb intake on high intensity workouts25:30 gut training strategies for those who want to try train low27:30 the value of whole foods for ultra endurance events29:45 balancing training performance and fat loss32:30 timelines for sustainable fat loss36:00 hide the weight data?Learn more about Stephanie at her website and follow her on Instagram.
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0:30 meet Max Newlon, founder of Focus Calm3:00 what is Focus Calm and how does it work?7:00 a primer on brain waves9:15 optimal arousal states11:30 the value of having access to a relaxed state13:45 the importance of the perfect balance of focus and calm16:30 on conserving mental resources20:00 Andrew tries to hack a biofeedback experiment22:00 being selective with data presentation and training selection22:30 what are the expected benefits with Focus Calm29:30 mental training with Focus Calm33:15 surprising findings from FC use25:00 is FC collecting user data for big data analysis?41:30 what’s next for FC43:30 making the tool user friendly49:00 the target market: corporate wellness and performance sports51:00 using FC to improve mental healthTo check out the Focus Calm headband and app AND to get $25 off the purchase of a headband, follow this link.
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5:30 how training in cold air affects our lungs10:00 exercise induced bronchoconstriction14:00 Michael’s advice for cold-weather training15:15 negative performance impacts of cold weather22:30 clothing strategies for cold weather31:15 on warmupsCheck out the source of much of this conversation: Alex Hutchinson's piece in Outside Mag.
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2:00 meet Dr Matt Miller aka MTBPHD4:45 the story behind the Brake Ace braking power meter7:15 how is knowing brake power useful to a rider?11:00 the actual mechanics of using Brake Ace14:30 the Brake Ace app16:30 integrating all the data20:30 some of the challenges of bringing a novel product to market22:30 how is mountain biking useful for triathletes and road cyclists28:30 this is how much time you lose if you stink at turning31:30 getting into mountain biking34:15 MTB disciplinesFollow Matt on Instagram, at mtbphd.com, and learn more about Brake Ace. Also check out his Performance Advantage Podcast.
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