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• 3:15 there is still hope!
• 5:30 Jan’s success at Kona and the nuances of that swim course
  • Study the tidal calendar
  • Go very easy on the way out
  • Be aware of the waves
  • Preparing for a non-wetsuit swim
• 20:45 Jan’s advice for open water swimming
  • Practice the nuances of open water swimming as much as possible: wetsuit, groups, contact, drafting, sighting, low visibility
  • 1x weekly open water is sufficient
  • Open water swim form returns quickly
• 29:15 Jan’s take on wetsuits
  • Sailfish and its mission
  • Recent advances in the industry
  • The focus on comfort
• 39:00 the challenges of testing wetsuits objectively
• 40:30 the importance of putting on a wetsuit correctly
• 41:30 advice on buying a wetsuit online without trying it on
  • Focus on weight more than height
• 48:00 the upcoming Sailfish US road trip

Follow Sailfish on their website and on Instagram.

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• 1:30 meet Dr. Will O’Connor
• 12:30 an intro to running power meters: how do they work and what do they measure?
• 21:30 how well do run power meters work on trails?
• 28:00 use cases for running with power
  • More accurate speed / pace vs GPS
  • More accurate measurement of effort on standard-surface hills
  • Objectively pacing races on rolling terrain
• 39:00 advanced metrics
  • Form power
• 45:00 how generalizable is Stryd data?
• 50:00 other run power meters
• 60:30 metabolic testing with run power
  • Run power calculator 
• 67:30 getting started with running power
• 71:15 on being patient with new technology

Learn more about Will on his website, read his eBook on running with power, and checkout the Performance Advantage Podcast that he hosts with former guest Matt Miller. 

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

• 2:30 pros and cons of wearing a hat during the run in a hot race: a proto-answer
  • 6:00 reducing incoming thermal radiation vs restricting cooling 
  • 9:15 it’s all about the hair
• 11:00 road bike or tri bike?
  • Reduction in power production vs gains in aerodynamics 
  • Tri bikes are almost always more efficient and faster
  • But adaptation is critical

Relevant past episode links

• Episode 5 - It's getting Hot in Here
• Episode 7 - Road Bike vs Tri Bike

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

• 2:00 how much does Andrew strength train?
• 5:00 the benefits of strength work for endurance athletes
• 7:45 any strength training is better than no strength training 
• 9:45 on warmups and activation / mobility work at the start of a strength session
• 14:00 general main set structure
  • Each session includes 3-4 total movements covering: a squat, a hip hinge, a pull and/or push
• 16:45 squat variations
• 22:30 hip hinge variations
• 25:15 upper push variations
• 28:00 training the neck for the aero position
• 31:15 training ankle / foot / calf strength
• 34:15 workout design: sets and reps 
  • Keep 2 reps in reserve before failure
• 38:30 strength training periodization
  • Keep your abilities and goals in mind
• 41:45 are mirrors useful?
• 45:15 what about ‘core’ training?
• 51:00 quick update on Michael’s first impression of Focus Calm

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

• 0:45 meet Stephanie Small
• 5:15 Stephanie’s post on interpreting scientific literature 
• 7:00 Stephanie’s work: Impact of CHO restriction vs energy restriction on exogenous CHO oxidation during exercise
  • CHO oxidation not affected by low CHO diet
  • CHO oxidation is impaired in energy deficient individuals
• 11:30 what about training the digestive system to maximize tolerance of CHO during exercise?
•  13:15 train low / race high
  • Reported benefits
  • Impact on performance
  • Train low is not for recreational athletes
  • RPE is higher for ‘train low’ cohort 
• 21:30 effect of carb intake on high intensity workouts
• 25:30 gut training strategies for those who want to try train low
• 27:30 the value of whole foods for ultra endurance events
• 29:45 balancing training performance and fat loss
• 32:30 timelines for sustainable fat loss
• 36:00 hide the weight data?

Learn more about Stephanie at her website and follow her on Instagram.

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

• 0:30 meet Max Newlon, founder of Focus Calm
• 3:00 what is Focus Calm and how does it work?
• 7:00 a primer on brain waves
• 9:15 optimal arousal states
• 11:30 the value of having access to a relaxed state
• 13:45 the importance of the perfect balance of focus and calm
• 16:30 on conserving mental resources
• 20:00 Andrew tries to hack a biofeedback experiment
• 22:00 being selective with data presentation and training selection
• 22:30 what are the expected benefits with Focus Calm
• 29:30 mental training with Focus Calm
• 33:15 surprising findings from FC use
• 25:00 is FC collecting user data for big data analysis?
• 41:30 what’s next for FC
• 43:30 making the tool user friendly
• 49:00 the target market: corporate wellness and performance sports
• 51:00 using FC to improve mental health

To check out the Focus Calm headband and app AND to get $25 off the purchase of a headband, follow this link.

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

• 5:30 how training in cold air affects our lungs
• 10:00 exercise induced bronchoconstriction
• 14:00 Michael’s advice for cold-weather training
• 15:15 negative performance impacts of cold weather
• 22:30 clothing strategies for cold weather
• 31:15 on warmups

Check out the source of much of this conversation: Alex Hutchinson's piece in Outside Mag.

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

• 2:00 meet Dr Matt Miller aka MTBPHD
• 4:45 the story behind the Brake Ace braking power meter
• 7:15 how is knowing brake power useful to a rider?
• 11:00 the actual mechanics of using Brake Ace
• 14:30 the Brake Ace app
• 16:30 integrating all the data
• 20:30 some of the challenges of bringing a novel product to market
• 22:30 how is mountain biking useful for triathletes and road cyclists
• 28:30 this is how much time you lose if you stink at turning
• 31:30 getting into mountain biking
• 34:15 MTB disciplines

Follow Matt on Instagram, at mtbphd.com, and learn more about Brake Ace. Also check out his Performance Advantage Podcast.

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

• 3:00 on bike fit
• 7:30 on feeling unfit after a period of inactivity
• 11:45 on VO2max
• 15:00 on performance testing
• 22:15 question on testing protocol used by Dr Dustin Joubert
• 22:45 question on using the Stryd rn power meter for shoe field testing 
• 23:30 link to Extrapolating Metabolic Savings in Running paper

Link to our interview with Dustin Joubert. His paper on Supershoes.