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

• 5:45 the advantages of large chainrings and cogs
• 13:00 the drivetrain efficiency shortcomings  of SRAM AXS road
• 14:30 how efficient are 1x drivetrains?
• 16:30 the reason behind the prevalence of chain drops in road 1x systems and why chain catchers are key
• 22:45 the difference in efficiency between chain brands
• 29:30 nerding out gear inches and with gear-inch calculators
• 36:15 the efficiency cost of cross-chaining
• 40:30 the effect of cassette size on cross-chaining losses
• 48:45 the 105% rule of tire width to wheel width

Check out the wealth of free advice and guides for head to the INSTRUCTIONS tab on the Zero Friction Cycling site. Also subscribe to their YouTube channel and follow them on Instagram. 

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

• 1:30 meet James Elvery of RaceRanger
• 4:00 a solution born of frustration
• 13:15 the complex problem of drafting in triathlon 
• 18:15 who is RaceRanger for and what does the system look and feel like?
• 21:15 using the device and system in a race
• 26:45 using RaceRanger to your advantage in a race
• 30:00 the race referee-side of the system
• 38:00 is it possible that RaceRanger will change behaviour over time
• 40:00 next steps for the platform
• 45:45 the technology behind RR

Check out RaceRanger on the web and follow along on Instagram. 

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

• 1:00 When should you sit up in triathlon / time trial
  • Aero Lab Tech Instagram post
• 8:00 right to repair on Nerd Alert
• 9:45 draft-busting Race Ranger technology

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

• 1:45 What is intermittent fasting (IF)?
• 7:00 are the body composition effects simply due to a caloric deficit?
• 7:45 purported benefits of IF beyond body composition / weight management
  • Anti Inflammatory
  • Autophagy
  • Glucose control
• 8:45 evidence for IF efficacy in weight loss
• 11:30 IF for endurance athletes
• 14:00 short or long-term practice?
• 23:00 difference in efficacy and safety of IF between males and females
• 31:00 adapting to IF
• 32:45 evidence for increased lifespan and reduction in cancer risk through autophagy b
• 28:30 a sidebar into epigenetics
• 43:00 keeping focused on what’s important
• 45:00 the role of novelty

To learn more about Helen and follow her work, have a look at her profile page on the Precision Nutrition website.

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

• 2:45 Dan’s go at the UK nationals TT
• 4:30 what do elites get in their ear on the team radio?
• 7:00 audience effect on RPE
• 9:30 post hoc analysis of the UK National TT
• 12:00 the value of nailing the corners
• 15:45 role of mental fatigue on bike handling
• 17:45 tires and bike handling
• 21:45 Dan’s successful go at the UK Hour Record
• 27:00 the cost of attempting the World Hour
• 29:45 why a negative split?
• 35:30 0.160!
• 36:00 if UCI regulations how low can Dan’s CdA go??
• 38:30 how aero can triathletes get?
• 41:15 when is the next attempt?
• 43:00 heat adaptation training and optimal temps for the hour record
• 44:30 on cadence
• 47:15 Dan’s first book ‘Start at the End’ 
• 53:00 the evolution of Dan’s aero testing in the prior 12 months

For more on Dan, you can check out:
Livestream of the hour record: https://www.youtube.com/watch?v=yr66nPikPn4
Alternative (better) commentary here: https://www.youtube.com/watch?v=4zTvdEN75kE
Behind the scenes video: https://www.youtube.com/watch?v=E9_CLI7b9ic&t=2s
Start At The End book link: https://www.shopforwatts.co.uk/collections/wattshop-aero-testing-performance-modelling/products/start-at-the-end-book

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

• 4:00 swimming
  • Wetsuits
  • Goggles
  • Watches
• 18:45 T1
• 19:45 cycling
  • Road bike vs tri bike 
  • Expensive bikes vs inexpensive bikes
  • Wheels
  • Tires and tubes
  • Helmets
  • Suits
  • For measuring intensity cost-effectively: 1. HRM, 2. single -sided power meter, 3. Dual-sided power meter
  • Dedicated bike computers
  • Aero meters
• 38:15 T2
  • Number belt
  • Elastic laces
• 40:30 running
  • Running watch
  • Run power meters
  • Strap heart rate monitors vs optical HRMs

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

• 5:00 why aerotest with two systems in parallel?
• 6:45 the two categories of aero testing systems: their similarities and differences
• 14:15 comparing results between the Gizmo and Aerotune
  • the role of air density in the aero equation as used by the Gizmo
  • Rolling resistance and drivetrain drag
  • Error contribution
• 33:00 testing while training
• 41:15 incorporating IMUs (motion sensors) in aero testing
  • Monitoring head position
  • Error-checking the barometric altimeter
• 47:00 error correction
• 49:00 the future of the Gizmo and aero testing broadly

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

• 3:00 meet Lauren Brandon
• 6:00 on the sponsorship advantages of being a dominant swimmer and strong on the bike
• 10:15 the post-COVID race scene
• 13:00 Lauren on motivation during the COVID race hiatus
• 19:30 Lauren’s training modality breakdown
• 21:45 Lauren’s attitude towards swimming
• 26:00 The bike position
• 34:45 Lauren’s offroad adventures

Keep up with Lauren by following her on Instagram. For the bike that kept her alive during that 105 mile gravel race, see Ventum's gravel lineup. 

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

• 2:30 the why of creating the revolutionary SOR disk wheel
• 6:45 Nic’s prior work in composites
• 9:00 the birth of Sor Cycles
• 11:00 Nic’s design criteria for the wheel
• 15:00 what makes someone like Phil White notice?
• 19:30 the SOR disk wheel described
• 25:15 wind tunnel data for the SOR wheel
• 28:00 how much less side load does the SOR wheel experience?
• 30:00 the principal mechanism of action of the wheel
• 35:45 what was it like for Phil to step back to the startup phase
• 38:15 manufacturing in the age of COVID
• 45:00 when can I buy one?
• 49:30 the path ahead

Check out the SOR Cycles website and subscribe to their mailing list, and follow their progress on Instagram. 

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

• 3:00 Michael runs 65k at UT Harricana in Charlevoix, QC
• 32:00 mental prep and game plan for long races