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

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

• 1:45 meet John Buckley of Streamlines and Velosense
• 8:15 the birth and current state of the Streamlines Aeros aerometer 
• 17:00 on aerometer accuracy and repeatability in outdoor testing
• 26:00 the Forma rider position sensor
• 34:15 on the individuality of helmets and head positions
• 37:30 on the pitfalls of displaying real-time CdA and the challenges involved in doing so
• 46:30 possible use cases of real-time CdA despite its handicaps 
• 50:30 Streamilines data analysis
• 56:15 a brief discussion of the effect of tire temperature on rolling resistance

Keep up with Streamlines on their website. Follow Velosense on Instagram.

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

• 2:00 the state of the bike industry
• 6:30 supply chain challenges
• 14:00 what the future holds for the bike industry and Ventum in particular?
• 17:15 on the supply of frames
• 19:30 the costs of protecting the brand
• 22:45 releasing bikes during the pandemic
• 28:40 where is the demand for bikes headed?
• 32:15 more humans on bikes and Ventum’s foray into e-bikes

Learn more about Ventum bikes and get your hands on one at the Ventum Racing website. 

Follow Ventum and Diaa on Instagram.