Shows
Endurance InnovationCoach Russ Cox on Qualifying for the Ironman World ChampionshipMichael welcomes UK-based triathlon coach and data analyst Russ Cox to unpack Ironman’s major overhaul of its World Championship slot allocation system. Drawing on his 14 years of statistical modeling and 16 years of coaching experience, Russ explains how Ironman’s shift from participation-based to performance-adjusted qualification is reshaping who gets to Kona — and what that means for athletes, coaches, and the broader triathlon community. The origins of Coach Cox’s Ironman results database and its evolution from manual HTML scraping to modern race analytics Key environmental and geographic factors influencing Ironman course speed (heat, humidity, elevation, wind, road surface...
2025-11-111h 03Endurance InnovationJamie Pugh of EXO Analytics on Carbohydrate UtilizationThis week, Michael welcomes Jamie Pugh, co-founder of EXO Analytics and senior lecturer at Liverpool John Moores University. Jamie’s research focuses on carbohydrate metabolism and the role of gut function during endurance exercise. The conversation explores the novel means that EXO Analytics brings lab-grade carbohydrate oxidation testing to athletes, the physiological insights behind carb intake, and the practical implications for fueling strategies in training and racing.Key Takeaways What EXO Analytics Measures: EXO tests how much of the carbohydrate an athlete consumes during exercise is actually used by the muscles, using stable-isotope tracers and indirect ca...
2025-10-0753 minEndurance InnovationRonan McLaughlin on Bike OptimizaitonFor this episode we welcome Ronan McLaughlin, Senior Tech Editor for Escape Collective and host of the Performance Process and Geek Warning podcasts. Michael and Ronan delve into the world of performance optimization in cycling, covering everything from aerodynamic testing nuances to higher-level strategies for improvement. Key insights include: Ronan's meticulous aero and rolling resistance testing and the 'why' behind his painstaking approach. The complexity of aerodynamic testing, and the myriad of factors that can influence results and conclusions. Ronan's philosophy around iterative improvements over silver-bullet, "fastest" setups Outside the box thinking for for performance gains
2025-05-2057 minEndurance InnovationIMTX Recap with Miranda Tomenson and Nerd Notes on Bike TechMichael and Andrew welcome professional triathlete and coach Miranda Tomenson to the podcast. Miranda shares her experience prepping for and racing the IM NA Championship in the Woodlands TX, Texas, a notoriously challenging race for athletes just shaking off winter. Following that chat, Michael and Andrew discuss their observations from the race expo and course, focusing on bike technology trends and an interesting calculation related to performance in the heat. Miranda's heat prep in training, including the construction of a makeshift heat chamber using a portable greenhouse around her indoor trainer. On race day, she encountered g...
2025-05-061h 20
AfasteryouEndurance Meets Innovation – In Conversation with Michael LiberzonIn this exciting episode, we talk to Michael Liberzon, host of the Endurance Innovation Podcast, about his journey as a podcaster and the inspiring conversations he’s had with leading figures in endurance sports. Michael shares his most important learnings from the episodes and gives us insights into the highlights of his best guests. We also introduce his self-developed Cooling Bottle, designed to optimize performance in high temperatures. Enjoy the episode!
In dieser spannenden Episode sprechen wir mit Michael Liberzon, dem Host des Endurance Innovation Podcasts, über seine Reise als Podcaster und die inspirierenden Gespräche, die er mit führend...
2025-01-281h 03Endurance InnovationCycling Aerodynamic Measurement with Body RocketBody Rocket founder Eric DeGolier joins Andrew and Michael to delve into the complexities of aerodynamic measurement in cycling, challenging the limitations of traditional methods. We explore the inherent flaws in existing technologies that rely on indirect measurements and discuss Body Rocket's approach that directly measures drag force.For more info, follow Body Rocket at their website and on Instagram and read the preprint of the University of Kent study validating the technology.
2025-01-021h 17Endurance InnovationMikael Eriksson: Separating Evidence from Hype in Endurance SportsListeners to the podcast get $50 off the purchase price of the Cool Bottle before DEC 31! Use code COOL2024.Coach and podcaster Mikael Eriksson joins Michael to explore into the world of endurance sports and the constant influx of new training methods, technologies, and nutritional advice. We discuss how to navigate the overwhelming amount of information and separate the useful from everything else. The Impact of Social Media: Social media can be a double-edged sword. While it can be a great source of information, it's also a breeding ground for misinformation and oversimplification. Evaluating Information Sources: Consider...
2024-12-171h 00Endurance InnovationThe Cool BottleMichael and Andrew reveal the Cool Bottle - their (plus Phil Hare's) project that will allow any cyclist with aero extensions to have on-bike per-cooling. Andrew takes us from the birth of the concept, through design iterations, manufacturing hurdles, to final product. To learn more about the Cool Bottle and pre-order yours at a pre-launch price of $149 USD, visit our site and use code COOL2024 at checkout.
2024-12-0355 minEndurance InnovationAntoine Jolicoeur-Desroches on Heat, Omius, and COREFormer pro triathlete and PhD candidate Antoine Jolicoeur-Desroches speaks with Andrew and Michael about training and racing in hot conditions and his two studies on popular devices: the Omius headband paper and the CORE Body Temperature sensor paper. We cover: advantages and limitations of the Omius headband and potential use cases combining pre-cooling and per-cooling strategies combining internal and external cooling strategies advantages and limitations of the CORE body temperature sensor and use cases influence of motivation on response to increased core temperature during exercise, especially in elite athletes.
2024-11-2259 minEndurance InnovationLindsey Hunt on Sweat & Racing in Hot ConditionsLindsey Hunt of Precision Fuel & Hydration joins Michael to talk about his research into sweat, his novel sweat rate calculator, and his recommendations for maximizing performance in hot conditions. Lindsey covers:-sweat rate and replenishment strategies-why dehydration is a more serious performance limiter in hot conditions-passive and active heat training for acclimatization and performance-in-race strategies for controlling core temperatureListen also to our Episode 116 interview with PF&H founder Andy Blow to get a deeper understanding of the role of electrolytes and carbs in hydration.
2024-11-161h 01Endurance InnovationCar AC, Garmin 955, Specialized TT Face SockEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 on when to open your car windowsAverage vehicle has a CdA of 0.6, so only ~11kW or 14hp used to overcome aerodynamic drag for the average car at 100kphAverage vehicle AC units consume 1.5kW - 3.0kW (2 - 4hp). 1.5kW / 2hp costs the equivalent of adding 0.11CdA at 100kphThe higher the speed, the greater the CdA hit of opening windowsNot much hard Cd data on open windows vs closed windows, but a convertible vs a hardtop delta is 0.32 Cd for a hardtop and 0.36 C...
2022-07-1137 min
That Triathlon ShowThe latest on aero sensors and aero testing with Michael Liberzon | EP#339Michael Liberzon is a Toronto-based triathlon coach, bike fitter and aero tester, and host of the Endurance Innovation podcast. In this episode Michael discusses the currently available options on the aero sensor and aero testing market, how they differentiate from each other, and what's to come in the future with new sensors and improvements of the currently available options. IN THIS EPISODE YOU'LL LEARN ABOUT: -What aero sensors and testing options currently exist on the market, and how do they differentiate from each other? -Michael's personal experience in aero testing, including using the N...
2022-05-2354 min
That Triathlon ShowRoad bike or TT bike and racing on hilly courses with Michael Liberzon | EP #338Michael Liberzon is a Toronto-based triathlon coach, bike fitter and aero tester, and host of the Endurance Innovation podcast. In this episode Michael explains what gains can be made by upgrading from a road bike to a Time Trial bike, and how things like the type of course and terrain can impact your choice of bike. IN THIS EPISODE YOU'LL LEARN ABOUT: -Expected time gains for a TT bike vs. a road bike over sprint, Olympic, half and full distance races on relatively flat courses. -Is there a point where a course is so hilly that it...
2022-05-1650 minEndurance InnovationWhich one Blows Harder?Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:30 Cycling Tips review of fansFan specs: volumetric flow rate, airflow velocity, powerMeasured skin temp, core temp, heat fluxUsed an array of Core body temp sensors Compared no fan, small desktop fan, low velocity air mover, wahoo headwind, scroll fanHeat transfer equation: Q=k*A*ΔT, where Q is the heat transfer, k is the heat transfer coefficient, A is the surface area, and ΔT is the difference between skin temperature and the air around the skinMaximize all three variable to maximize heat...
2022-04-0856 min
Performance Advantage Podcast97 | The Importance of Aerodynamics with Michael LiberzonAerodynamic drag acts against you as soon as you start moving. It simply costs more energy to move forward when you are less aerodynamic. The same is true in sports from running and cycling, all the way to MTB. Today we're joined by professional coach and aerodynamics guru, Michael Liberzon. In this episode we give you the skinny on how important aerodynamics is for you, and some simple ways to measure or assess improvement.
Follow along with Michael on the Endurance Innovation Podcast or on X3 Training
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Visit PerformanceAdvantagePodcast.com to learn how...
2022-03-291h 20Endurance InnovationA Short Braindump from MichaelIn trying to think of peaceful things, Michael asks for listener feedback on bike training positions and the elusive aerobic threshold.
2022-03-0306 minEndurance InnovationStrength TrainingEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 how much does Andrew strength train?5:00 the benefits of strength work for endurance athletes7:45 any strength training is better than no strength training 9:45 on warmups and activation / mobility work at the start of a strength session14:00 general main set structureEach session includes 3-4 total movements covering: a squat, a hip hinge, a pull and/or push16:45 squat variations22:30 hip hinge variations25:15 upper push variations28:00 training the neck for the aero position31:15 training ankle / foot / calf strength34:15 workout design: sets and reps Kee...
2022-02-2554 minEndurance InnovationTraining in Extreme ColdEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.5:30 how training in cold air affects our lungs10:00 exercise induced bronchoconstriction14:00 Michael’s advice for cold-weather training15:15 negative performance impacts of cold weather22:30 clothing strategies for cold weather31:15 on warmupsCheck out the source of much of this conversation: Alex Hutchinson's piece in Outside Mag.
2022-02-0436 minEndurance InnovationUT Harricana 65 Plus Racing MindsetEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 Michael runs 65k at UT Harricana in Charlevoix, QC32:00 mental prep and game plan for long races
2021-09-2346 minEndurance InnovationCody Beals on Digging DeepEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 Cody’s most recent race, Ironman CdA8:00 the duality of all-out efforts11:15 psychological reserves12:30 training to failure17:30 Cody’s experience with using RPE x duration as a metric for training load19:30 the long-term cost of going completely all out in long events24:30 the role of RPE in racing for Michael28:45 Cody’s thoughts on going to that well in the future30:45 what’s next for CodyIf you aren't already, follow Cody on instagram and on his website.
2021-07-2238 min
That Triathlon ShowAerodynamic testing in the field with Michael Liberzon | EP#294Michael Liberzon is a triathlon coach and host of the Endurance Innovation Podcast. With his background in mechanical engineering, Michael has a keen interest and expertise in aerodynamics, and has plenty of hands-on experience of aerodynamic testing as well as expertise gained from talking to some of the smartest people in the industry. Michael joins us today to discuss different methods of aero testing in the field and the new product category of on-the-bike aero sensors that are starting to proliferate in the triathlon and cycling marketplace. IN THIS EPISODE YOU'LL LEARN ABOUT: -Aerod...
2021-07-121h 15Endurance InnovationAero Testing and Andrew OvercommitsThank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.4:00 Michael’s foray into aero testing6:00 the value of dual-sided power for aero testing8:30 are high hands always faster?15:15 acceptable errors in aero testing18:45 possible interventions that we are equipped to test22:30 Andrew commits to run one leg of the Sinister 7 trail ultra29:45 Michael’s thoughts on training for Sinister42:00 HR response to inactivity 45:45 Andrew’s best ever raceInterested in aero testing o...
2021-06-1054 minEndurance Innovation101 - The Hundredth EpisodeThank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.To stay in the loop on our plans for Toronto-area aerodynamic testing, send a note to michael@eitech.io. You can also join our mailing list by visiting our website. As we get closer to actually being able to schedule testing appointments, we will add the info to the site, so keep an eye out there.
2021-04-2228 minEndurance Innovation98 - SustainabilityToday, we welcome our new sponsor 4iiii Innovations. If you’re in the market for a power meter or a HR monitor, give them a go! 1:30 logistical challenges can lead to innovation in sustainability practices5:45 the 4iiii buy-back program14:30 the second-hand bike market22:30 sport nutrition packaging recycling by TerraCycle27:30 Michael’s tips on reducing sport nutrition waste33:00 Andrew and Michael do not agree on K-cups
2021-04-0141 minEndurance Innovation95 - Intro to Pain Science with Brodie SharpeEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 Brodie’s introduction to pain science7:15 pain in a new light: pain as threat perception8:15 pain is generated entirely in the brain10:30 the role of historical context in perception of pain12:00 Michael’s lax ankle ligaments16:30 is it possible to ‘unlearn’ pain?19:00 Brodie’s hypothesis on how kids process pain22:15 pain signals and motor control24:15 the memories of past injuries27:30 persistent pain triggered by an associated movement / motor action31:45 phantom pain33:00 how to decouple chronic pain from chronic tissue damage?36:15 the longer a p...
2021-03-1154 minEndurance Innovation93 - Puppy Paws, Aerobic Thresholds, and Records Waiting to be BrokenEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 the UCI ban on ‘puppy paws’4:30 3 cases of the aerodynamics of a larger riderBaseline position: riding with a fairly low torso but with hands on hoods (forearms close to horizontal) yielded a CdA of 0.259in ‘puppy paw’ posture yielded a CdA of 0.233, an increase in speed on flats of 1.5kph at 300W over baselineTorso and arms similar to ‘puppy paws’ but hands wider and now on the hoods yielded a CdA of 0.236, an increase in speed at that same 300W of 1.3kph over bas...
2021-02-2544 minEndurance Innovation89 - A Look Ahead, Two Thank Yous, and Three ExperimentsEndurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:00 upcoming topicsAI and machine learning and endurance trainingHow to improve your sleep9:30 listener shoutouts14:00 Andrew and Michael continue to experiment with the Core sensorAndrew does a brickAll-day wear25:30 Michael experiments with the Alpha 1 HRV analysis to determine AeTLearn more about the upcoming Endurance Athlete Summit.
2021-01-2842 minEndurance Innovation75 - to Crossfit or not to CrossfitEndurance 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 re...
2020-10-2245 min
That Triathlon ShowDevices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253 Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson on devices, apps, tools and technology that help (and those that hinder) triathletes and endurance athletes in training and racing. IN THIS EPISODE YOU'LL LEARN ABOUT: -GPS-watches, bike computers, heart rate monitors, and power meters -Advanced metrics (e.g. left/right balance, ground contact time, torque effectiveness...) -Training planning and logging systems (Training Peaks, Today's Plan, Excel, pen a...
2020-09-281h 23Endurance Innovation69 - Andrew and Michael's First PodcastEndurance 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.
2020-09-1041 minEndurance Innovation68 - Ali Meeks and Conquering Your Fear of Open WaterEndurance 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 throug...
2020-09-0359 minEndurance Innovation67 - Mikael Eriksson on the Value and Pitfalls of DevicesEndurance 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...
2020-08-271h 18Endurance Innovation66 - Plant-Based Diets and Bike LanesWe 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.
2020-08-2058 minEndurance Innovation65 - LEOMO Motion AnalysisIf 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 t...
2020-08-1359 minEndurance Innovation64 - Rally Beer Founder Alan WoodIf 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.
2020-08-0643 minEndurance Innovation63 - Sports Chiropractor Peter KisselIf 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...
2020-07-3054 minEndurance Innovation62 - Recovery with Coach David Tilbury-DavisIf 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...
2020-07-2353 minEndurance Innovation61 - All About Aerodynamic Sensors with Chris MortonIf 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...
2020-07-161h 16Endurance Innovation60 - Toronto Triathlon Festival's Jeff ChongIf 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 t...
2020-07-0951 minEndurance Innovation59 - Drafting 102If 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...
2020-07-0256 minEndurance Innovation58 - Training TunesIf 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 applica...
2020-06-2546 minEndurance Innovation57 - Notio Aerometer and Swearing1:00 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
2020-06-1845 minEndurance Innovation56 - Paralympian Erica GavelIf 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 th...
2020-06-1148 minEndurance Innovation55 - Aero Running Shoes, Training in the Heat, and RecoveryIf 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...
2020-06-0441 minEndurance Innovation54 - Cycling Canada's Kurt Bergin-TaylorIf 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 r...
2020-05-2857 minEndurance InnovationBonus First Anniversary Mini ShowThank 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!
2020-05-2510 minEndurance Innovation53 - FLO Co-Founder Jon ThornhamThis 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 pressu...
2020-05-2157 minEndurance Innovation52 - Ventum Founder Diaa NourIf 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 bike...
2020-05-141h 05Endurance Innovation51 - Missing Workouts2:00 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.
2020-05-0739 minEndurance Innovation50 - Professor Sean Peterson3:30 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 athle...
2020-04-301h 01Endurance Innovation49 - Velocite Bikes and Venn Wheels Founder Victor Major2:00 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 vid...
2020-04-231h 09Endurance Innovation48 - Physiotherapist Jon Gabai2:00 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 exclusi...
2020-04-161h 13Endurance Innovation47 - Master Wheel Builder Corey Mihailiuk3:00 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:
2020-04-091h 15Endurance Innovation46 - Notio Aerometer3:00 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 Ben...
2020-04-021h 17Endurance Innovation45 - Sport Nutrition 2 with Tara Postnikoff2:30 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...
2020-03-2651 minEndurance Innovation44 - Go Faster on the Bike Pt 33:00 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 ae...
2020-03-191h 11Endurance Innovation43 - Marco Altini and HRV4Training1:00 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...
2020-03-121h 05Endurance Innovation42 - Go Faster on the Bike Pt 22:00 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 m...
2020-03-0559 minEndurance Innovation41 - David Tilbury Davis1:30 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 ind...
2020-02-2742 minEndurance Innovation40 - Daniel Schade and Gebiomized1:30 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 phi...
2020-02-201h 11Endurance Innovation39 - Q & A 1 - 1x drivetrains, 70.3 nutrition, and daily energy1x 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...
2020-02-1315 minEndurance Innovation38 - Go Faster on the Bike Pt 17:30 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 d...
2020-02-061h 02Endurance Innovation37 - Extreme Triathlon Racing and Support with Allan Hovda3:30 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...
2020-01-3058 minEndurance Innovation36 - Aerodynamic Breakdown Analysis3:00 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 p...
2020-01-2353 minEndurance Innovation35 - Omius Founder Gustavo Cadena8:30 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 lis...
2020-01-1646 minEndurance Innovation34 - Nick Salazar and TriRig1:20 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 In...
2020-01-091h 05Endurance Innovation33 - The Offseason2:45 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.
2020-01-0249 minEndurance Innovation32 - Thermal Stress Management with Paul Laursen3:30 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 a...
2019-12-191h 02Endurance Innovation31 - The Birth of Stac1:00 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
2019-12-1253 minEndurance Innovation30 - Cody Beals0:45 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 d...
2019-12-0556 minEndurance Innovation29 - Hydration 101 with Andy Blow4:30 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, mi...
2019-11-2847 minEndurance Innovation28 - High Intensity Interval Training with Paul Laursen7:00 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 abo...
2019-11-2154 minEndurance Innovation27 - 5 +1 Things1:30 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
2019-11-1447 minEndurance Innovation26 - FODMAPs and the Athlete's Gut with Steph Gaskell5:15 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 the...
2019-11-0759 minEndurance Innovation25 - Mikael Eriksson on Frequency vs DurationDOWNLOAD 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 epi...
2019-10-3147 minEndurance Innovation24 - Kona Tech Recap3:45 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 info@x3training.com
2019-10-2443 minEndurance InnovationREBROADCAST - EP3 Drafting 101With 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.
2019-10-1736 minEndurance InnovationNutrition 101 with Tara Postnikoff3:00 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...
2019-10-101h 13Endurance InnovationBonus Episode: Andrew's Bag plus Radiative Heat TransferKeep up with us at 4iiii, and X3. If you like the show, rate and review us on iTunes and tell your friends!
2019-10-0715 minEndurance InnovationAndrew Races IM Maryland2:30 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 info@x3training.comKeep up with us at 4iiii, and X3. If...
2019-10-031h 02Endurance InnovationMichael Runs a Trail Race6:15 – 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 Run...
2019-09-2649 minEndurance InnovationAndrew Goes to Eurobike2:30 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!
2019-09-1958 minEndurance InnovationGarmin 101 - New Features and How-TosNew 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 Duratio...
2019-09-1234 minEndurance InnovationAllan Hovda 2.0
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 ae...
2019-09-051h 05Endurance InnovationSteve Palladino and Running with Power1:15 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 Nath...
2019-08-291h 10Endurance InnovationGetting High
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!
2019-08-2248 minEndurance InnovationTristan Lehari and Tritonwear
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...
2019-08-1545 minEndurance InnovationSebastian Weber
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 I...
2019-08-081h 00Endurance InnovationMetabolism 101
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
...
2019-08-0153 minEndurance InnovationAll About Power Meters with Scott Cooper
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...
2019-07-2553 minEndurance InnovationAllan Hovda
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!
2019-07-1849 minEndurance InnovationWe Trail You (Should) Trail
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!
2019-07-1139 minEndurance InnovationMikael Eriksson - That Triathlon Show
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 Scient...
2019-07-0443 minEndurance InnovationRoad Bike v Tri Bike
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...
2019-06-2745 minEndurance InnovationSara Gross
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 Fiest...
2019-06-2040 minEndurance InnovationIt's Getting Hot in Here
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 An...
2019-06-1352 minEndurance InnovationNathan Killam
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 revi...
2019-06-0635 minEndurance InnovationDrafting 101
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
2019-05-2935 minEndurance InnovationDavid Tilbury-Davis
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
2019-05-2340 minEndurance InnovationHumans are Slow
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.
2019-05-1613 min