Endurance Innovation

2:00 missing swim workouts Challenge dryland workout can be found here 5:45 the big picture of scheduling 9:30 Andrew’s case study of one 13:00 spreading your volume 17:30 don’t do Lionel’s workouts! 20:30 the pain of the Training Peaks red workout 22:00 ask your coach! 24:30 why static training plans are tricky 26:00 can AI solve this problem? 29:30 only increase training stress if you have the c...

3:30 academic papers in the time of COVID How can we see so many studies with such fast turn-around times when it typically takes months to get a paper published Utility overrides rigor in some cases 16:00 the fluid mechanics of disease transmission 17:30 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...

2:00 marketing hype vs marketing honesty 5:30 legitimate Velocite / Venn innovations: filament winding for wheels and AI-assisted design 6:15 the Velocite design process: their aero road bike, the Syn Designed to be fast in real-world use at realistic rider speeds  Specific design towards integrating bottles, resulting in a concave downtube 10:00 carbon fiber composite construction Carbon fib...

2:00 how do you access physical care when in-person visits are no longer possible Check to see if your rehab team is doing virtual appointments A good therapist can assess issues quite well simply by talking to a client 4:30 in these uncertain times, it’s extra important to focus on your ‘why’ 7:00 prehab: avoiding injury before it happens Most injuries in endurance sports are overuse, and therefo...

3:00 rim vs disk?  Corey’s take is that the emergence of disk brakes is the safety in pro racing when descending at high speed rather than improvement in braking quality.  He prefers disk on his own bikes. He recommends disk brakes for any new builds because that’s where the industry is headed and no new research is being done in rim braking: brakes, frames, or wheels. Disk brake safety...

3:00 what is the Notio aero sensor and what it does 6:30 gear that’s fast on one rider at their speed is not necessarily fast on you at your speed 8:30 the impact of rider speed on aerodynamic drag 14:30 the inspiration behind the creation of the Notio device 17:15 the evolution from a full integration sensor to an aero meter 20:00 how does it work? 21:00 how does Notio assess rolling resistance d...

2:30 the role of nutrition in immune function  Eat your vegetables! Supplements MAY be useful to complement a sound diet: Vitamin D, C, maybe turmeric, Omega fatty acids, good as fruits and vegetables. Avoid mega-dosing Take a look at the IOC position paper on supplements Stay hydrated Reduce sugar intake Reduce / eliminate alcohol intake 7:30 vitamin D and sunlight 8:30 everyone’s nutrition...

3:00 custom, 3D printed aerobars 4:00 off-the-shelf, long-pad options 8:30 Morf bars 11:15 the advantages of shorter crank arms 13:15 crank length is part of your drive train 17:00 into the weeds we go about crank arm length! 20:00 Andrew’s thoughts on ceramic bearing upgrades: a lot of money for minor gains 21:30 where do you find bearings on a bike and how upgrading them to ceramic may be benefi...

1:00 what is HRV (heart rate variability) and how is it relevant to training? 2:00 a summary of the parasympathetic branch of the autonomic nervous system 3:00 the state of the parasympathetic branch allows us to monitor global stress on the body 5:30 on the usefulness of trying to quantify training and non-training stresses and the care that must be taken when doing so 8:00 factors affecting HRV...

2:00 race suit (kit) 3:00 what makes a race kit NOT aerodynamic: wrinkles or flapping fabric. Fit is everything. 4:45 be careful with buying kits online without trying it on first 6:00 sleeved vs sleeveless suits / jerseys. Sleeves good for sun protection and aerodynamics when fitted and worn properly 8:00 write / tattoo race numbers on your forearm(s) if you’re wearing a sleeved suit! 9:30 kit co...

1:30 first time IM bid Assess fitness history and strengths / weaknesses Determine training availability and discuss whether that is sufficient for Ironman training Assess psychological necessities to ‘feel ready’ to race the full distance Don’t compare yourself with genetically gifted abnormalities  Do try to align your reality (fitness, sport background, time pressures) and your goals! Prio...

1:30 what’s in a name? 4:30 the history of Gebiomized 8:00 how solutions find problems across industries 9:00 the technical details of pressure mapping sensor mats  12:30 the value of having your fit protocol mimic true race conditions as closely as possible 13:30 the path from pressure mapping to a fully-realized bike fitting equipment and methodology company 15:30 the Gebiomized fit process...

1x chainring choice process: Identify goal race power and own aerodynamics to calculate projected speed Identify your typical cadence at that power Use bikecalc.com 'speed at cadence' calculator to calculate ideal gear setup for that speed and cadence Select a chainring that gives you a little bit of range should you need to go faster / slower than planned Why do our energy levels differ between m...

7:30 wheels Deeper is faster in conditions with side winds. The stronger the side wind, the greater the effect Rear disk wheels are an excellent choice! But they are not always allowed Buy 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 backup Andrew’s pick: 90mm + disk There’s negligible aerodyna...

3:30 what is an extreme triathlon and how does it differ from a traditional Ironman race? 7:30 the XTri swim: early mornings and darkness 14:30 the XTri bike Hills Weather: check the forecast, but have contingency clothes in your support vehicle 21:00 a review of the Canadaman-specific support requirements 23:00 how does Allan decide what to carry on his person versus allowing his crew to supply h...

3:00 a primer on the Virtual Wind Tunnel 6:15 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 head 13:00 the components of drad: surface (viscous) drag and pressure drag 18:45 Andr...

8:30 the cooling Omius headband 10:15 making the headband even more efficient by dousing with water 18:45 Andrew’s experience with the band 20:00 why aluminum for this application? 21:00 design considerations for the headband 27:15 testing and case studies of the Omius headband 31:00 Omius at Kona 34:45 the forearm option - driven by marketing! 38:00 listener question: hat v visor To get your hand...

1:20 the TriRig origin story 7:00 the genesis of the Omega brake 14:30 on the not-so-obvious costs of manufacturing 16:00 the sigma stem 17:50 the new Alpha One aerobar: Nick’s favourite piece of gear 20:50 Nick’s front end design philosophy 21:30 the evolution of our thinking about forearm tilt 28:00 the prototyping process 30:00 aero IS everything 35:00 the adjustability of the Alpha One 44:00 w...

2:45 take a break from training and do other 'stuff' 6:00 plan and dream - what gets you fired up about racing? 7:15 the power of dreams and positive thinking 8:15 what will it take to achieve that dream? 10:30 work backwards to make a plan 15:30 take a 'racecation' 19:00 try different sports - especially winter sports: cx skiing, snow shoeing, trail running, fat biking 28:30 the value of strength...

3:30 the sources of heat stress and its effects 10:45 the heat ‘bucket’ 12:30 the bucket overflowing example 12:45 factors contributing to overheating  19:00 how Andrew filled his bucket at IM Cozumel 23:00 summary of Paul’s research into managing heat stress 25:45 why ingested ice drinks / slushies are so effective at cooling 30:00 the Floe bottle 33:15 slushie machines at races? 35:00 Paul’...

1:00 The Stac Zero trainer origin story 7:00 Fun with magnets 8:00 the ‘widowmakers’ 10:00 We need more inertia!  11:00 the rush to market 12:15 the power of marketing 15:00 the common (short) lifecycle of crowdfunded projects 16:00 the unexpected costs of production 17:30 to be good at ‘everything’ 19:00 startup support and incubators 19:30 the cash flow woes 26:15 the fastest possible Ironm...

0:45 the Cody - Andrew - Michael origin story 7:00 Cody wrecks a treadmill 8:45 Cody on treadmill running 10:30 on testing and the utility of the results 13:45 the value of qualitative metrics 14:45 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 composition 24:15 the impact of weight...

4:30 the hydration and nutrition big picture 8:00 the case for coupling or decoupling nutrition and hydration Coupled sport drinks useful for shorter-duration or training / racing in moderate temperatures Decoupled solutions useful for longer duration events and hot conditions 11:30 how to design a strategy that you cannot test in training - tail-end of 8+ hour races for example 15:30 the range fo...

7:00 what is High Intensity Interval Training (HIIT) 13:00 how does Paul design workouts to improve aerobic capacity (VO2max) 14:45 HIIT short intervals vs. HIIT long intervals 17:00 field testing for power at VO2max:  4’ MMP on the bike 5’ MMPace running 21:30 Utility of HIIT short intervals (ML’s personal go-to) vs HIIT long 25:00 the role of myoglobin in short intervals and how this style...

1:30 Michael’s running shoe testing and the new Skechers Razor 3 Speed 4:30 do it for science! 7:30 Andrew’s IM Maryland transition bag returns! 11:30 Andrew’s life with heat acclimation training 18:00 Michael’s adventures in deer tick removal and Lyme education 28:15 Michael’s marathon 37:00 British Cycling’s new Lotus Hope track bike Our interview with Steve Palladino covered Running Effectivene...