Our guest this week is Marinus Peterson of Kilowatt Coaching. Marinus is an accomplished cyclist and coach with a wealth of knowledge on endurance training. In this episode, we explore the importance his approach to developing VO2max. Oh, and bicarb Jell-O. Highlights include:

• The Importance of VO2max: VO2max underpins the ceiling of how high you can get your LT1 and FTP/critical power, making it a crucial focus for any training cycle.
• Anaerobic Capacity and VO2 Max: how anaerobic capacity training can improve the effectiveness of VO2max work.
• Double Days for VO2max: Double days, featuring high-cadence VO2max intervals, can be a potent tool for maximizing central adaptations and achieving significant fitness improvements - in the right context.
• High Cadence Training: Training at a higher cadence (20 RPM above natural cadence) when doing VO2max work can lead to greater oxygen consumption and allow for more intervals with less fatigue.
• Supplementing with Sodium Bicarbonate: Marius's supermarket recipe for a DIY bicarb supplement that doesn't cause gastric distress.

Follow Marinus at his Instagram page.

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.

Body Rocket founder Eric DeGolier joins Andrew and Michael to delve into the complexities of aerodynamic measurement in cycling, challenging the limitations of traditional methods. We explore the inherent flaws in existing technologies that rely on indirect measurements and discuss Body Rocket's  approach that directly measures drag force.

For more info, follow Body Rocket at their website and on Instagram and read the preprint of the University of Kent study validating the technology.

Listeners to the podcast get $50 off the purchase price of 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
• Newsletters: David Lipman's substack, Manuel Sola's substack
• Instagram: bradstulberg, stevemagness, knowledgeiswatt, ylmsportscience, gudiol (in Swedish)
• Podcasts: The Physical Performance Show, The Training Science podcast, On Coaching, The Triathlon Hour
• Books: The Nature of Training, Antifragile, Peak Performance, Science of Running, Factfulness

One of our favourite guests from the pre-hiatus days is back to talk about:

• The Power of Collaboration: Discover how Bjorn's connections with other experts, like Javier Sola, have shaped his understanding of training and performance.
• The Endless Pursuit of Knowledge: Explore Bjorn's philosophy of continuous learning and how it drives his coaching approach.
• The Science of Training: Dive into the latest research on muscle fiber types, the Hickson protocol (an oldie but goodie), and the impact of different training modalities on performance.
• Fueling the Engine: Discuss the importance of nutrition and hydration in endurance sports, including the role of carbohydrates and the optimal intake strategies.
• The Future of Training: Explore emerging trends in training technology and how they can be used to optimize performance.

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 and use code COOL2024 at checkout.

Former pro triathlete and PhD candidate Antoine Jolicoeur-Desroches speaks with Andrew and Michael about training and racing in hot conditions and his two studies on popular devices: the Omius headband paper and the CORE Body Temperature sensor paper. We cover:

• advantages and limitations of the Omius headband and potential use cases
• combining pre-cooling and per-cooling strategies 
• combining internal and external cooling strategies
• advantages and limitations of the CORE body temperature sensor and use cases
• influence of motivation on response to increased core temperature during exercise, especially in elite athletes. 

Lindsey Hunt of Precision Fuel & Hydration joins Michael to talk about his research into sweat, his novel sweat rate calculator, 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 to get a deeper understanding of the role of electrolytes and carbs in hydration.

We're back! 

• 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 on how cold weather impairs immune function of the human nose