Endurance Innovation

Lauren Thomas and Ian Marling from Maurten join us to present findings - old and new - for efficacy of bicarb supplementation in the endurance sport context. We explore the unique advantages of Maurten's bicarb system and how their hydrogel and mini-capsule formulation solves the classic problem with bicarb supplementation: GI distress. Key Points: * The role of bicarbonate in buffering blood pH and its impact on athletic performance. * Insights into the potential benefits of bicarb for various endurance sports, from cycling to ultra-marathons. * Practical strategies for using bicarb in training and racing, including timing and dosage. * The science behind Maurten's bicarb system and its unique delivery method. * Discussion of the cost justification for Maurten system. Learn more about Maurten and their bicarb product here [https://www.maurten.com/products/bicarb].

Listeners to the podcast get $50 off the purchase price of the Cool Bottle [https://eitech.io/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 the credibility of the source, the depth of the information, and the potential bias. * The Importance of Context: A training method that works for one athlete may not work for another. Consider factors like training level, age, and specific goals. * The Role of Anecdotal Evidence: While anecdotal evidence can be helpful, it's important to weigh it against evidence-based research. * Mikael's rubric for evaluating utility: A step-by-step guide to making sure the intervention or technology is useful for you. Resources: * Mikael's podcast: That Triathlon Show [https://scientifictriathlon.com/podcast/] * Newsletters: David Lipman's substack [https://healthperformancenexus.substack.com/], Manuel Sola's substack [https://solaarjona.substack.com/] * Instagram: bradstulberg [https://www.instagram.com/bradstulberg/], stevemagness [https://www.instagram.com/stevemagness/], knowledgeiswatt [https://www.instagram.com/knowledgeiswatt/], ylmsportscience [https://www.instagram.com/ylmsportscience/], gudiol [https://www.instagram.com/gudiol/] (in Swedish) * Podcasts: The Physical Performance Show [https://open.spotify.com/show/3F2oHd8tmyIx3PGv97wjnH?si=162aa235e6e44947], The Training Science podcast [https://open.spotify.com/show/6ZrHEo7V5EnxFnQTsGoIJj?si=8c03b49248ea4d82], On Coaching [https://open.spotify.com/show/0Tnv2GLs05kUJMo8YoxBwh?si=428adbfd77034e23], The Triathlon Hour [https://open.spotify.com/show/4gjZJMzMev7LvylirVjIGD?si=6bc1a6f3b7e84ab2] * Books: The Nature of Training [https://www.amazon.com/Nature-Training-Complexity-Endurance-Performance/dp/B0D2ZB1Z2J], Antifragile [https://www.amazon.com/Antifragile-Things-That-Disorder-Incerto/dp/0812979680], Peak Performance [https://www.amazon.com/Peak-Performance-Elevate-Burnout-Science/dp/162336793X], Science of Running [https://www.amazon.com/Science-Running-limit-maximize-performance/dp/0615942946], Factfulness [https://www.amazon.com/Factfulness-Reasons-World-Things-Better/dp/1250107814#]

Michael 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 [https://eitech.io/the-cool-bottle] and use code COOL2024 at checkout.

Lindsey Hunt of Precision Fuel & Hydration joins Michael to talk about his research into sweat [https://www.researchgate.net/profile/Richard-Gonzalez-11/publication/380294216_Whole-Body_Sweat_Rate_Prediction_Outdoor_Running_and_Cycling_Exercise/links/663980a208aa54017ae2b4c4/Whole-Body-Sweat-Rate-Prediction-Outdoor-Running-and-Cycling-Exercise.pdf], his novel sweat rate calculator [https://sweatratecalculator.com/], 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 temperature Listen also to our Episode 116 interview with PF&H founder Andy Blow [https://zencastr.com/z/SWIDTa78] to get a deeper understanding of the role of electrolytes and carbs in hydration.

* 2:30 we are testing the Supersapiens CGM * 4:45 what is Supersapiens and what are continuous blood glucose monitors * 6:45 installing the CGM sensor * 9:30 the Supersapiens ecosystem * 16:30 the control system of blood glucose * 18:45 Actionable learnings in 'flattening the curve' * Take a walk after a meal * Apple cider vinegar?? * Food order * Caffeine * 23:00 use in training * 29:30 use outside of training * 30:45 the drawbacks * Keeping the sensor mounted * 35:00 iPhone 14 sat phone feature * 41:30 a study [https://www.jacionline.org/article/S0091-6749(22)01423-3/fulltext]on how cold weather impairs immune function of the human nose

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 3:00 on when to open your car windows * Average vehicle has a CdA of 0.6, so only ~11kW or 14hp used to overcome aerodynamic drag for the average car at 100kph * Average vehicle AC units consume 1.5kW - 3.0kW (2 - 4hp). 1.5kW / 2hp costs the equivalent of adding 0.11CdA at 100kph * The higher the speed, the greater the CdA hit of opening windows * Not 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 Cd for a convertible * 13:45 Michael's first impression of the Garmin 955 * Solar feature is underwhelming * Excellent optical sensor * Still full of bugs * Very good (seemingly) GPS tracks * 25:30 Andrew remembers the Platysense Marlin * 28:00 Speculating about the new Specialized TT helmet face sock

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 2:00 meet life-long runner and retired professor of engineering Hans van Dijk * 5:00 meet (also a) lifelong runner and engineer Ron van Megen * 9:00 where does all that work that we do as runners go? * Overcoming running resistance (influenced by running efficiency) * Overcoming aerodynamic drag * Overcoming changes in elevation * 11:30 running efficiency / energy cost of running (ECOR) * Potentially large interindividual differences: up to 20%! * Minimized through training * 13:15 aerodynamic drag * Average runner CdA is 0.24 in free air and 0.20 while drafting * Eliud Kipchoge was down to 0.16 during his Breaking 2 attempt * 18:15 changes in elevation * Running efficiency improves when running uphill and worsens when running downhill * 20:30 factors that influence running efficiency / ECOR * Global, multi-year training load: more training tends to reduce ECOR * Experiment with: cadene, arm carriage, shoes, etc., to find minimal ECOR * Reduce weight * 31:30 factors that affect aerodynamic drag * Runner speed * Drafting * 34:00 Hans and Ron's models of run performance * 39:00 using the stryd power meter to calculate running efficiency Learn more about Hans and Ron and browse their books at their website [https://hetgeheimvanhardlopen.nl/en/].

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 3:15 what does one do with an aerometer a few days ahead of the biggest race in over two years? * 7:45 how understanding wind patterns helps pro athletes make informed wheel selections * 9:15 using wind data combined with the elevation profile and individual rider strengths to develop a power strategy * 15:00 which Swiss Side-supported athletes are racing this weekend? * 16:30 a sample of Swiss Side-developed hardware and their collaborations * 19:15 Swiss Side cockpits * 33:30 JP is deputized as the Endurance Innovation tech correspondent in StG * Lionel's curious choice of bike * Giant's new top secret bike * BMC x Redbull Racing bike * 44:30 JP's picks for Saturday's race Learn more about Swiss Side on their website [https://www.swissside.com/] and follow JP Ballard on Instagram [https://www.instagram.com/jeanpaulballard/]