Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 Bruce’s introduction to HRV7:30 defining heart rate variability (HRV) and its response to exercise11:45 the non-linear HRV index DFA a1 (alpha 1)12:30 looking at fractals on random walks 17:00 a discussion of exercise intensity distribution and thresholds20:00 the challenges with measuring or estimating the aerobic threshold (aka LT1, VT1)26:00 A new detection method defining the aerobic threshold for endurance exercise and training prescription based on fractal correlation properties of heart rate variability28:30 3 ways to determine LT1 through HRV DFA a1 analysisProgressive ramp test past estimated LT1 and using Kubios for analysisConstant 5-8’ power / pace intervals and using Kubios for analysisConstant 6-8’ power / pace intervals using HRV4T Data Logger36:30 using the Data Logger for discrete testing vs live ride analysis 42:45 equipment needsKubios free or premiumHRV4T Data Logger, using workout mode with 2’ intervalsHR Straps: Polar H-series50:15 shortcomings of HRV DFA a1 analysisMissed beat artifact >5% in intense training or in populations with cardiac arrhythmias A low-quality signal analysis by software No test data for female athletesSo far only tested on cycling and runningTake a look at Bruce's excellent blog and follow him on Twitter. For a review of HRV, have a listen to our interview with HRV4Training founder Marco Altini. The HRV4T HRV Logger can be found in the Apple Store. 

Endurance Innovation

87 - Bruce Rogers on HRV Estimation of Aerobic Threshold

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 one side of race announcing5:45 the early days of Kona7:00 the drive for exploration10:00 Lionel’s hour bid16:30 racing without crowds20:00 a race emcee’s life in the year COVID23:15 the Canadian Endurance Sports Alliance27:00 the endurance events stats in Canada>2M annual participants $1B economic impact$1B charitable donations29:00 Steve’s projection for racing in 202132:30 ‘return to play’ guidelines35:00 the silver lining of potential increased participation42:00 do you need to race to participate?Check out the good work of the Canadian Endurance Sports Alliance.Have a look at Phil Gaimon's appeal to cyclists.  

86 - Steve Fleck

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.

85 - 2020 Wrap Up

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:15 Dan’s interest in the sea level hour record8:00 sea level vs altitude hour attemptsAt altitude, reduce aero drag by ~20% to 25% (at world record hour speeds) while only losing 10% of aerobic capacityThe higher the speed the greater the benefit of altitude. That is, the faster the event, the higher up you want to go12:15 at Dan’s speed, 1W saved in his setup = 50m of extra distance in the hour attempt12:30 the physiological demands of Dan’s hour recordA Watts / CdA of 2250, which works out to ~370W @ a CdA of 0.164!Living on your TT bikeTrain at a race-relevant internal inertia (cadence)The potential role of central nervous system (CNS) fatigueLearning to maintain that optimized position for the duration of the event24:15 the sitting up vs aero tradeoff when climbing~15W benefit to sit up vs aero position, which for Dan makes enough of a difference at ~27kphThe value of a stretch during a position change is not to be undervalued28:30 the value of efficient cornering 30:15 the role of CNS fatigue in performance in an hour record attemptNot well understood at presentDan’s group is studying this effect by taking measurement of nerve impulses to the driving muscles over time and looking at changes36:45 the effect of non-round chainrings40:00 Dan’s non-aerodynamic optimizationsThe more aerodynamically optimized you become, the more reason there is to look at equipmentA new, secret crank setDrivetrain lubricants, chain, cog and chainring design 51:30 Dan’s aero optimizationSkin suitsFront ends / cockpitsAero sensors74:30 some psychological demands of an hour record bidCheck out Dan's retail venture WattShop as well as his Instagram page for products and updates on his upcoming hour attempt. 

84 - Dan Bigham

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 core body temp sensor first impressions9:00 Andrew’s experiments with thermal cameras and training10:00 delta between skin temp and core temp11:30 other possible applicationsCore temp vs RPEHeat training target temperatureTesting intervention efficacy19:00 core sensor nuances21:30 to grease or not to grease? Grease to avoid galvanic corrosion, andImprove clamping force - just be aware of a reduction on torque specSign up for the Endurance Athlete SummitLearn more about the Core Body Temp sensorThe Velonews grease article

83 - Compression Shorts 2

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 what is overreaching and how it differs from overtrainingOvertraining is a chronic medical condition often with a hormonal imbalance component where performance and general health are noticeably degraded. It may take months to years to resolve.Overreaching is an acute (short term) effect of performance 6:30 signs and symptoms of overreachingThe best signal for overreaching is a marked decline in performance. Other subjective or objective metrics may or may not be present. Some possible other metrics are disrupted HR response -particularly heart rate recovery - to exercise and perception of fatigue10:00 a guide to using HRR to gauge fatigue and overreaching16:45 functional vs non-functional overreaching20:15 is overreaching desirable in training?Acutely fatigued - but not overreached - athletes performed better than their functionally overreached study counterparts in this 2014 paper by Le Meur et al.But it is difficult to tease apart whether it’s being overreached that causes the reduced supercompensation effect or if the athletes who were able to recover well enough to not become overreached in the first place are just better responders26:15 immunological implications of overreaching31:00 a primer on muscle typology35:45 the implications of individual muscle type distributionEndurance phenotype athletes (greater type I concentration) will respond to training differently than speed phenotype folks (greater type II concentration)39:00 the challenges of phenotype research45:15 a novel, non-invasive technique for assessing muscle typology 49:30 conversion of type II muscle fibres from IIX to IIA as a result of training is desirable for endurance athletes. It can be achieved through.Classical endurance trainingResistance training using moderate to high rep ranges54:00 effects of muscle typology on overreachingOverreached group had a higher percentage of type II muscle fibres compared with the acutely fatigued (non-OR) groupRunners with a greater percentage of type I fibres also maintained performance better during overload period than their peers with a higher type II percentageMore research remains to be done to individualize training65:00 advice for type II prominent middle-distance runnersReduce duration of long runAlter distribution of quality sessionsIndividualize content of quality sessions 

82 - Phil Bellinger on Overreaching

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 New Motion Lab’s radical new bike chain7:45 listener question: why are Zwift rides so much faster than real life?20:45 dressing for winter activities29:45 transitioning to indoor riding36:15 the racing outlook for 2021 in Canada39:00 athletes who are able to lie to themselves perform better in endurance sport

81 - Compression Shorts #1

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:45 Brad’s exposure to cycling7:00 lessons from US amateur bicycle racing9:00 the challenges of 202011:00 Brad’s ‘why’ of entering municipal politics15:00 Toronto’s pre and mid-COVID plans for sustainable transportation18:00 the features of Toronto’s ActiveTO program19:30 the challenges of growing cycling infrastructure26:30 making cycling viable in winter34:15 Brad’s active transportation wishlist40:00 the importance of getting things right the first time44:00 the value of pilot projects in infrastructure 47:00 all of us need to learn new things and adapt - even cyclists49:00 handling frustration and rage on our roadsTo keep up to date with Brad, take a peek at his website and follow him on Instagram.

80 - Toronto City Councilor Brad Bradford

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 Aerodynamic Drag in Cycling Pelotons by Bert Blocken, et al.3:45 Pelotons in the natural world10:00 why it took so long to study large pelotons24:30 our assumptions of aero drag reductions in pelotons26:00 study results: up to a 95%!! reduction in drag27:45 drag reduction in the lead rider up to 15%31:00 the highway illustration33:00 the voracity of the findings35:45 the costs of sitting in the back of a group39:15 the implication for runners41:30 call for listener experience / power data

79 - Cycling Aerodynamics

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.1:30 a bit about Pro and the Sport Product Testing group of the Canadian Sport Institute and the ‘Fit, Feel, Function’ process6:15 why is wrist-based optical HR so useless when cycling8:00 optical HR carries a lag time to true HR of up to 120 seconds9:30 optical HR motion artifact errors 14:00 the challenges of porting medical devices into the consumer sport field15:30 the birth of the running footpod 21:00 the product ‘feel’: auditory, visual, olfactory 24:15 on ‘slappy’ shoes26:30 the value of a ‘lack’ of feeling28:15 obtaining high quality subjective feedback from testers34:30 the future of sport products / services: data collection and usage38:00 the continuing story of useless and even harmful dataLearn more about the Sport Product Testing group at their website and if you're in the Calgary area, consider volunteering as a product tester. 

78 - Pro Stergiou of Sport Product Testing

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 how the Core Body Sensor works and heat flux vs temperature7:00 the value of knowing your core temperature (for an athlete)Optimize heat trainingPace hot races better and preemptively put on the brakes when needed 23:00 why you can get so hot while swimming24:30 the Core Body Temp sensor28:45 how fevers work30:00 validating the Core sensor39:30 using the Core sensor for COVID-19 screening, and possible early detection for Alzheimer’s and Parkinson’s diseases, and for general burnout / chronic fatigue43:15 the utility of 24-hour measurement for athletics Has the potential to detect fatigue, overtraining, onset of illnessRead more about the Core Body Temp sensor and get your very own on their website. 

77 - Core Body Temp Sensor

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 it takes 20+ years for research findings to trickle down to the general public 7:00 Plantar Fasciitis / Plantar Fasciopathy Causes: rapid change in training load, terrain, shoe type, amount of time spent on your feet in non-training situationsSymptoms: often very gradual onset with early morning stiffness in the foot / heel. Pain and discomfort often presents outside of training, during daily activity like walking and standing.Often the symptoms abate after a warmupEasiest early intervention is to undo the acute training / terrain / shoe changesSlow, heavy resistance training is prescribed for therapy. Use both eccentric and concentric focus. Big toe dorsi-flexion is a useful add.Complete rest is not recommended unless the symptoms are severe. Even in severe cases you only need a day or two. Taping, massage, orthotics can be useful to help acute symptomsPrognosis is based on tolerance and is individual. Return to activity follows a trial-and-error approach where training is slowly reintroduced, and symptoms are monitored. 14:45 the pain / rest / weakness cycle27:30 some pain is okay with the exception of stress fractures or issues with bone reaction components. In this case, pain is an urgent warning sign that should not be ignored.31:00 identifying stress fractures: different pain symptoms, likely locations33:30 patella-femoral painVague kneecap pain that’s tough to localizeCaused by overload of the tissues and not poor knee tracking as previously believed Therapy prescriptions: manual therapy can potentially help with pain. Loading the tissues like squats, lunges, and variations thereof within pain tolerance Gait retraining in runners with serious overstridingPossible misdiagnosis 52:15 proximal (high) hamstring tendinopathy Pain just below the gluteal fold that’s characteristic of other tendon pain. Can be triggered by specific hamstring-load testsSitting becomes uncomfortable in more severe casesAgain typically caused by a rapid increase in load, so first step in correction is reducing training volume / intensityTherapeutic exercises: bridge variations, deadlifts, Nordic hamstring variationsCheck out Brodie's well-researched and very accessible podcast on running: The Run Smarter Podcast wherever you get your fix.

76 - Common Running Injuries with Brodie Sharpe

Endurance 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 reward activity.23:00 WOD / bootcamps tend to emphasize the glycolytic metabolic pathway, which is not what MOST endurance athletes need 25:00 psychological benefits of all-out exercise27:30 the case against frequent, all-out exercise bouts. The time to recover is not worth the training stimulus

75 - to Crossfit or not to Crossfit

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:00 the unusual 2020 North American fire season4:15 how harmful is exercising in poor air quality5:30 understanding the Air Quality Index (AQI)7:45 the classification and possible adverse effects of airborne particulate pollution 10:15 acute and chronic effects of exposureAcute decrease in lung volume Correlation with with onset of Chronic Obstructive Pulmonary Disease (COPD) Weak evidence for acute cardiovascular effects, such as an increase in arterial stiffnessNot enough information to assess the likelihood of chronic pulmonary or cardiac effects. Acute depression in HRV24:00 steps to mitigate harm when training in polluted airTrain indoors and use high-quality filtration systemsAvoid outdoor exposureListen to the advice of local health authorities and play it safe30:00 Listener correction of our aero math from episode 7 - Road Bike v Tri Bike34:00 Erica Gavel’s new study on menthol. Listen to her talk about her original menthol study on EI episode 56.For more info on or to enroll in Erica's new menthol study, send her an email: erica.gavel@ontariotechu.net

74 - IBTA Training in Polluted Air

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.2:30 meet Art Hare3:30 the genesis of the pre-Zwift, online cycling multiplayer training and racing platform Tour de Giro9:15 graphics are hard12:00 the early years of cycling multiplayer 19:30 an intro to game engines21:00 TdG grows25:30 a partnership with Computrainer 36:00 the fun of TdG races39:45 TdG handicap mode43:30 workout mode52:30 hills happen on dumb trainers too53:30 TdG AI racers: Dopey, Hill Man, Surgey, Savey, Helpy, 59:00 burnout1:03:30 the new, huge elephant in the room1:10:30 be kind to tech support!1:16:00 the value of failureYou can still play Tour de Giro. Give it try!

Art Hare and Tour de Giro

The world of endurance sport is ever changing: equipment, training techniques, nutrition and lifestyle advice. Every two weeks, Andrew of STAC and Michael of X3 will discuss one novel component in the endurance ecosystem, or we will speak with an innovator in our field and let them tell their story.

hubhopper

Endurance Innovation

hubhopper