Endurance Innovation

5:15 What are FODMAPs and what are some common food sources? 7:30 Polyols (sugar alcohols) as used in some artificial sweeteners 13:45 sensitivity assessment steps  15:00 FODMAP restriction diets are only recommended for 2-4 weeks and the problems with DIY assessment and restriction 17:30 Monash University and Steph’s work with their endurance sport nutrition lab 18:45 Steph’s study on the ro...

DOWNLOAD THE DECISION TREE FIRST! 5:00 intensity, duration, and frequency 6:30 the decision tree 9:00 the role of frequency and duration in skill acquisition, running economy, and injury risk 14:15 Anders Eriksson’s ‘deliberate practice’ and the utility of being fresh when learning a new skill 16:00 the value of training fatigued 18:30 the global view of training load and other training variables...

3:45 new-ish Specialized Shiv 10:30 custom aero extensions 17:00 swim data collection / display devices 17:00 form goggles 22:00 platysens marlin 23:15 instabeat  24:45 omius headband  23:40 floe bottle  36:00 run to the top of Mauna Loa For 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 ou...

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 day Add 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. 12:0...

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2:30 book your accommodations early 6:30 swimming with the (jelly) fishes 9:00 Andrew’s plan 10:00 trying to game the legal draft 10:30 the swim 17:30 T1 18:30 the bike 21:30 a deep dive into Andrew’s bike nutrition 35:00 the run 35:45 Andrew buys pantyhose 45:00 Andrew’s three takeaways 52:45 Listener question: optimal clothing colour for training and racing Listen also to our episode on the bene...

6:15 – kudos to the race directors 7:00 – time trialing vs racing 10:10 – pacing the race using power 17:45 – hills and burning matches 20:40 – using power to pace hills 23:50 – race pacing assessment 24:45 – so how’d you do?? 27:50 – the psychology of getting back up 29:30 – Michael’s mental coping strategies 32:00 – Andrew’s mental coping strategies 34:30 – the value of process goals and focusin...

2:30 Innovation awards 8:45 photochromic visors from Uvex 12:00 ultra-waterproof socks from Dexshell 15:30 an all-in, integrated helmet from Cerebellum 22:00 What’s new with aero extensions  27:00 offshore frame manufacturers 32:45 integrated folding bike from Jivr 36:15 e-bikes 44:30 e-bike drivetrain innovations Keep up with us at 4iiii , and X3 . If you like the show, rate and review us on...

New features Body battery Sleep tracking Heat acclimatization Music Contactless payments Mapping Sunrise / sunset times Flashlight Display Screens Is it actionable? Bike o Intensity – power / HR / Ventilatory Rate o Duration – distance / time o Power - Instantaneous power display is not useful - 3s or 10s for peak power management  - Lap power for steady-state power analytics  - NP vs av...

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...

1:15 meet Steve Palladino 5:30 how do run power meters work and the Stryd power meter 14:00 why measuring running power is so very complicated 17:30 reliability vs accuracy 20:30 improving elastic energy return and Stryd’s Leg Spring Stiffness (LSS) metric 25:45 why is power better than pace? 32:30 effects of running surfaces and running shoes on power and running effectiveness (RE) 36:45 how impo...

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) te...

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 Tritonwea...

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 glycoly...

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...

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 powe...

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...

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 y...

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...

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 posit...

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 Outspoke...

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...

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:...

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