Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 how hot Frankfurt races helped promote innovation in thermal stress management7:00 the effects of heat on performance8:45 the role of sodium in maintaining blood plasma volume during exercise11:15 optimal sodium, liquid, and carb intake in racingCarbs as much as possible. But this must be trained!Liquid intake  should be ~65% of plasma volume lost in sweat up to 1L / hr15:00 assessing sweat rate18:45 assessing sodium concentration in sweat22:00 advice for replacing sodium lostFocused on the bike leg in long courseAim for replacing 80% of sodium lost after the bike legLogistics of replacing sodium: in fluid vs other sources30:00 sodium preload (before the race) advice750mg - 1000mg of sodium the night before a race and the same amount again on race morning34:30 the effect of sodium and caffeine loading core body temperature during a temperature ramp testCaffeine can increase core temp more rapidly41:00 the case for heat adaptation trainingWho is heat adaptation for?Confidence building for folks who have struggled in the heat in the pastAnyone looking to improve performance through blood plasma volume increasesCan replace altitude training45:15 Mario’s protocol for heat adaptation trainingeach block is 5-8 days in duration, with 4-5 heat stress sessionsRecovery or base intensity only, no high intensity trainingCan travel to a hot area or do it at homeIf at home:25-28C ambient, no fanIncrease body temperature in the last 20’ by putting on warm clothing or stopping drinkingAfter the workout, hit the sauna or a hot bath with 38-40C water for 15-20’Repeat a heat block every 5-6 weeks in the early seasonNo closer than 10 days before a key race52:30 advice for non-heat block trainingAvoid the heat for training whenever possibleLower intensity if training in hot conditionsDo quality / high intensity work when its cool55:15 using the Core body temp sensor in training: the heat threshold ramp test5’ @ 55% of FTP in a 27-28C room with no fanAdd 8% of FTP every 5’Stop increasing wattage when core temp reaches 38.5CThen modulate wattage to keep core temperature as close to 38.5C as possibleStop test once power declines by 15% from maximum attainedAdd 0.3C to 0.6C to maximal temperature achieved to determine thermal threshold temperature 1:03:00 subjective core temperature experiments1:03:45 using the Core sensor in racingLearn more about Mario and Sisu Training on the web, Instagram, and Facebook. 

Endurance Innovation

Mario Schmidt-Wendling on Heat Training

Endurance 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. 

Cody Beals on Digging Deep

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:45 what can monitoring HR during training tell us?A good proxy for non-invasive measurement of internal load5:30 how does Mikael use HR in coachingTypically a secondary metric to provide context to pace and power metrics8:15 difference between value of using HR as a primary metric in beginner vs advanced athletes9:45 is HR ever a primary metric? Specifically in longer endurance efforts.14:00 testing or estimating LT1 / AeT75% - 80% of MaxHRMaintaining HR with no drift over constant power on long efforts. This one is tricky.Lactate testHR doesn’t change much over timeTalk testHRV Dfa A1 analysis (episode link)19:45 cardiac drift / aerobic decouplingIs it useful?Ed Coyle paperLargely caused by hyperthermia & dehydrationMay be partially caused by gradual glycogen depletion in working motor units28:30 what do you infer from a workout with abnormally high HREnvironmental: heat or altitude May be caused by illness, but not well understoodStimulants like caffeinePost COVID recovery?33:45 what do you infer from a workout with abnormally low HRWhen combined with a higher-than-expected RPE, is a sign of overreachingWhen the decline is steady, and gradual over a long time horizon, it could be a sign of improving aerobic fitnessMaybe glycogen depletion when looking at high intensity training sessions39:00 Mikael’s thoughts on training using RPE onlyCheck out Scientific Triathlon and listen to Mikael's excellent podcast That Triathlon Show wherever you get your podcasts.

Mikael Eriksson on HR-Based Training

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:30 how humidity affects the perception of temperature10:45 the wet bulb temperature23:00 tips for managing the heatAvoid training in the hottest hours of the dayStay hydrated. Plan your workouts / routes accordinglyBe careful coming off the bike into a run34:00 listener Q&A on RPE training

Bonkers Heat & RPE-Based Training

Thank 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.For the two articles cited by Jon:The most economical cadence increases with increasing workloadCadence and performance in elite cyclistsConsider supporting Endurance Innovation on our Patreon Page. 

A Short Thank You

3:00 what is HRV-breath work biofeedback and how does it differ from HRV assessments?5:30 how does breath affect HRV and our autonomic nervous system?10:00 the mechanics of biofeedback practice: how does it work?12:15 applications of biofeedback practice for endurance athletesMay not apply directly to endurance competition, but may have beneficial effects in global stress management during training and racing18:15 the state of research into biofeedback20:30 potential application in improving post-exercise autonomic NS recovery23:45 biofeedback training techniques and toolsDeep breathing at ~6 breaths per minuteIdeal duration not yet established. 2x 20’ daily proposed, but may be a fair bit shorter29:00 are there plans to link the base HRV4T app with its Biofeedback brother?34:30 the breathing resonant frequencyApproximately 0.1HzLooking to maximize variation between inhale and exhale phases in instantaneous HR50:50 ratio of inhale : exhale - or somewhat longer exhale41:00 Marco’s greatest curiosity around biofeedbackCheck out the HRV4Training Biofeedback App on the Apple App Store. Learn more about HRV4Training or Marco at their respective websites  and follow them on Instagram and Facebook. 

Marco Altini on Biofeedback

Thank 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.2:45 meet University of Utah Associate Professor, Jim Martin5:00 the muscle force-velocity relationship in cycling9:15 the surprising importance of muscle deactivationSlow+heavy weight lifting can slow down deactivation12:30 the ideal crank length questionNo change in maximal power in crank lengths between 145mm and 195mm crank arms27:30 Jim’s recommendations for crank length for aero-minded TT and triathlon competitors32:15 the aero / power trade-off36:30 is there any reason not to go for the shortest available crank?38:00 how does crank length affect self-selected cadence?40:00 what about aero drag implications of cadence43:00 the myth of optimal cadence48:15 on pedaling mechanics trainingSelf-selected pedaling technique is the most efficient57:30 the effect on efficiency of non-round chainringsFor the papers that Jim referenced, head to the X3 Training Podcast Page.

Professor Jim Martin

Thank 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 or just have questions, reach out through our Instagram channel or by signup up to the mailing list on our site. 

Aero Testing and Andrew Overcommits

Thank 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.2:15 meet Dr. Fabiano Araujo3:30 the unclear roadmap for return to play following a COVID-19 infectionWas the disease mild or severe?Implications of Long CovidRisk of myocarditis8:30 myocarditis risks explained15:45 mechanism of action of the virus on the heart18:45 when ‘return to play’ post COVID does not go according to plan22:30 the reduction in influenza cases during the COVID pandemic25:00 non-COVID respiratory illness advice. Is the ‘below the neck / above the neck’ principle valid?Full body effects, fever, muscle pain = no trainingMinor symptoms above the neck = light, short training allowed31:15 the value of a saline nasal rinse35:30 the role of the immune system in recovery from exercise41:00 the challenges for automated training systems42:45 using HRV to determine readiness to train and the trouble with ‘black boxes’For coaching enquires, reach out to Fabiano through Empirical Cycling, and for sports medicine questions, contact him at FCA Sports.

Return to Play post COVID with Dr Fabiano Araujo

Thank 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.3:15 The serendipitous birth of Xert9:00 all about Xert’s 1st metric: maximum power available (MPA) and the constantly-updating power-duration curve13:00 the three levers / parameters in Xert: MPA, high intensity energy (HIE) and threshold power (TP) and how to train them18:15 the problem with TSS and why Xert’s strain score is better22:30 who is Xert for?26:45 Xert for multisport35:00 feeding the model: what does Xert need to provide an accurate fitness signature43:30 Xert during training: using Connect data fields46:00 new and upcoming featuresLearn more about Xert and try it for yourself at their site.

Armando Mastracci of Xert

Thank 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.2:00 Meet Marc Graveline4:30 the birth of Notio8:00 what does Marc want out of an aero sensor / product?High precisionEase of use11:30 Marc’s current use of an aerometer in racesAccurate wind dataPost-race position analysis17:15 a history of cycling aerodynamic modeling18:30 some aero math and the role of wind22:00 the role of elevation gain28:00 the multitude of inputs required for aerodynamic calculation and the resultant sources of error31:15 the Chung Virtual Elevation method34:45 what is the state of the technology today?38:30 on power meter accuracy41:15 the current aerometer options47:30 the future of aerometers51:00 integrating positional sensors with aerometers1:00:00 the value of open-sourcing aero data and technology

Marc Graveline on Aerometers

Thank 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.2:15 the consensus around the importance of sleep in endurance performance4:45 Amy’s new gig for Cerebra Health10:15 consumer sleep measurement devices16:00 the value of sleep awareness18:00 effects of hormonal fluctuations during the menstrual cycle on sleep21:15 ideal sleep windowsSubstantial interindividual varianceBest to align sleep window with biology when possibleLight is a useful trigger to make adjustments to the rhythmInterestingly, winter sleep is typically worse than summer sleepConsistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time31:30 the role of genetics in sleepThere is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within familiesShort sleep also genetically tied, but only 1 in 4M people carry this mutation35:30 what is it about sleep that assists with physical recovery38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:Make a to-do list before your napWear dark sunglasses 30’ before your napBreathing techniquesNapping adds to the weekly sleep total - so go nap!Check out our first chat with Amy here. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman. You can also follow Dr. Bender on Instagram. 

Sleep Expert Dr. Amy Bender Q&A

Thank 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.Show Notes:3:15 what is VO2max and why is it relevant to endurance performance?4:15 what determines VO2max: the central vs peripheral debate10:00 the endurance ceiling12:45 there is no one silver bullet13:30 VO2max improvement trainingVolume supports peripheral adaptations: blood volume and blood capacitanceThese can support central adaptationsThen central adaptations support further peripheral adaptationsEtc.14:30 recommendations for high volume / low intensity training: keep it sustainable!20:15 recommendations for duration of base aerobic block: 3 weeks aerobic1 week rest3 weeks slightly higher intensity (sometimes) to get ready for VO2max work28:00 VO2max specific training block3x weekly, maximal effort, high cadence interval trainingOften 3 days in a rowDone by feel and cadence. Power and HR only used in post analysis.31:00 central adaptations that improve VO2max37:45 the role of cadence in VO2max training43:15 training VO2max for athletes with low anaerobic capacityAvoid intermediate type intervals, aka HIIT short, aka 30-30s, Bilats, etc.Just go MAX effort based on RPEManipulation of prescription within a VO2max block is dictated by athlete fatigue Consecutive workout days are beneficial Maximal breathing rate / struggling to get enough breath is a good indicator that intensity is right54:45 when to pull the plug on VO2max trainingTo learn more about Kolie, Empirical Cycling  coaching, or his podcast, head to their website. You can also follow him and check out his weekly AMAs on Instagram

Kolie Moore on VO2max

Thank 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.5:00 why should every triathlete and cyclist care about aerodynamics regardless of their speed9:30 understanding CdA12:30 a hierarchy of aero needs17:30 implications of position and fit21:30 implications of clothing28:45 implication of helmets 31:45 implication of wheels35:15 implications of frames and cockpits40:00 aerodynamic testingFor more aero listening, check our chats with Dan Bigham, Martin Toft Madsen + Magnus Ditlev, Kurt Bergin Taylor, as well as Andrew's Aero Breakdown, and our conversation about wheel aerodynamics with Flo's Jon Thornham.

102 - An Aerodynamic Summary

Thank 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.

101 - The Hundredth Episode

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.