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For the two articles cited by Jon:
The most economical cadence increases with increasing workload
Cadence and performance in elite cyclists

Consider supporting Endurance Innovation on our Patreon Page. 

• 3:00 what is HRV-breath work biofeedback and how does it differ from HRV assessments?
• 5:30 how does breath affect HRV and our autonomic nervous system?
• 10:00 the mechanics of biofeedback practice: how does it work?
• 12:15 applications of biofeedback practice for endurance athletes
  • May not apply directly to endurance competition, but may have beneficial effects in global stress management during training and racing
• 18:15 the state of research into biofeedback
• 20:30 potential application in improving post-exercise autonomic NS recovery
• 23:45 biofeedback training techniques and tools
  • Deep breathing at ~6 breaths per minute
  • Ideal duration not yet established. 2x 20’ daily proposed, but may be a fair bit shorter
• 29:00 are there plans to link the base HRV4T app with its Biofeedback brother?
• 34:30 the breathing resonant frequency
  • Approximately 0.1Hz
  • Looking to maximize variation between inhale and exhale phases in instantaneous HR
  • 50:50 ratio of inhale : exhale - or somewhat longer exhale
• 41:00 Marco’s greatest curiosity around biofeedback

Check out the HRV4Training Biofeedback App on the Apple App Store. Learn more about HRV4Training or Marco at their respective websites  and follow them on Instagram and Facebook. 

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 2:45 meet University of Utah Associate Professor, Jim Martin
• 5:00 the muscle force-velocity relationship in cycling
• 9:15 the surprising importance of muscle deactivation
  • Slow+heavy weight lifting can slow down deactivation
• 12:30 the ideal crank length question
  • No change in maximal power in crank lengths between 145mm and 195mm crank arms
• 27:30 Jim’s recommendations for crank length for aero-minded TT and triathlon competitors
• 32:15 the aero / power trade-off
• 36:30 is there any reason not to go for the shortest available crank?
• 38:00 how does crank length affect self-selected cadence?
• 40:00 what about aero drag implications of cadence
• 43:00 the myth of optimal cadence
• 48:15 on pedaling mechanics training
  • Self-selected pedaling technique is the most efficient
• 57:30 the effect on efficiency of non-round chainrings

For the papers that Jim referenced, head to the X3 Training Podcast Page.

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 4:00 Michael’s foray into aero testing
• 6:00 the value of dual-sided power for aero testing
• 8:30 are high hands always faster?
• 15:15 acceptable errors in aero testing
• 18:45 possible interventions that we are equipped to test
• 22:30 Andrew commits to run one leg of the Sinister 7 trail ultra
• 29:45 Michael’s thoughts on training for Sinister
• 42:00 HR response to inactivity 
• 45:45 Andrew’s best ever race

Interested in aero testing or just have questions, reach out through our Instagram channel or by signup up to the mailing list on our site. 

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 2:15 meet Dr. Fabiano Araujo
• 3:30 the unclear roadmap for return to play following a COVID-19 infection
  • Was the disease mild or severe?
  • Implications of Long Covid
  • Risk of myocarditis
• 8:30 myocarditis risks explained
• 15:45 mechanism of action of the virus on the heart
• 18:45 when ‘return to play’ post COVID does not go according to plan
• 22:30 the reduction in influenza cases during the COVID pandemic
• 25:00 non-COVID respiratory illness advice. Is the ‘below the neck / above the neck’ principle valid?
  • Full body effects, fever, muscle pain = no training
  • Minor symptoms above the neck = light, short training allowed
• 31:15 the value of a saline nasal rinse
• 35:30 the role of the immune system in recovery from exercise
• 41:00 the challenges for automated training systems
• 42:45 using HRV to determine readiness to train and the trouble with ‘black boxes’

For coaching enquires, reach out to Fabiano through Empirical Cycling, and for sports medicine questions, contact him at FCA Sports.

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 3:15 The serendipitous birth of Xert
• 9:00 all about Xert’s 1st metric: maximum power available (MPA) and the constantly-updating power-duration curve
• 13:00 the three levers / parameters in Xert: MPA, high intensity energy (HIE) and threshold power (TP) and how to train them
• 18:15 the problem with TSS and why Xert’s strain score is better
• 22:30 who is Xert for?
• 26:45 Xert for multisport
• 35:00 feeding the model: what does Xert need to provide an accurate fitness signature
• 43:30 Xert during training: using Connect data fields
• 46:00 new and upcoming features

Learn more about Xert and try it for yourself at their site.

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 2:00 Meet Marc Graveline
• 4:30 the birth of Notio
• 8:00 what does Marc want out of an aero sensor / product?
  • High precision
  • Ease of use
• 11:30 Marc’s current use of an aerometer in races
  • Accurate wind data
  • Post-race position analysis
• 17:15 a history of cycling aerodynamic modeling
• 18:30 some aero math and the role of wind
• 22:00 the role of elevation gain
• 28:00 the multitude of inputs required for aerodynamic calculation and the resultant sources of error
• 31:15 the Chung Virtual Elevation method
• 34:45 what is the state of the technology today?
• 38:30 on power meter accuracy
• 41:15 the current aerometer options
• 47:30 the future of aerometers
• 51:00 integrating positional sensors with aerometers
• 1:00:00 the value of open-sourcing aero data and technology

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 2:15 the consensus around the importance of sleep in endurance performance
• 4:45 Amy’s new gig for Cerebra Health
• 10:15 consumer sleep measurement devices
• 16:00 the value of sleep awareness
• 18:00 effects of hormonal fluctuations during the menstrual cycle on sleep
• 21:15 ideal sleep windows
  • Substantial interindividual variance
  • Best to align sleep window with biology when possible
  • Light is a useful trigger to make adjustments to the rhythm
  • Interestingly, winter sleep is typically worse than summer sleep
  • Consistent sleep schedule is very useful: no more than a 90-minute deviation ideally - especially wake time
• 31:30 the role of genetics in sleep
  • There is evidence that chronotypes (e.g. ‘night owls’ or ‘early birds’) are genetic and passed down within families
  • Short sleep also genetically tied, but only 1 in 4M people carry this mutation
• 35:30 what is it about sleep that assists with physical recovery
• 38:15 napping: why are some folks better nappers and can napping behavior be trained? Tips for better napping:
  • Make a to-do list before your nap
  • Wear dark sunglasses 30’ before your nap
  • Breathing techniques
  • Napping adds to the weekly sleep total - so go nap!

Check out our first chat with Amy here. To gain a deeper understanding of the impact of the menstrual cycle on sleep, nutrition, and performance, have a look at Fitr Woman. You can also follow Dr. Bender on Instagram. 

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

Show Notes:

• 3:15 what is VO2max and why is it relevant to endurance performance?
• 4:15 what determines VO2max: the central vs peripheral debate
• 10:00 the endurance ceiling
• 12:45 there is no one silver bullet
• 13:30 VO2max improvement training
  • Volume supports peripheral adaptations: blood volume and blood capacitance
  • These can support central adaptations
  • Then central adaptations support further peripheral adaptations
  • Etc.
• 14:30 recommendations for high volume / low intensity training: keep it sustainable!
• 20:15 recommendations for duration of base aerobic block: 
  • 3 weeks aerobic
  • 1 week rest
  • 3 weeks slightly higher intensity (sometimes) to get ready for VO2max work
• 28:00 VO2max specific training block
  • 3x weekly, maximal effort, high cadence interval training
  • Often 3 days in a row
  • Done by feel and cadence. Power and HR only used in post analysis.
• 31:00 central adaptations that improve VO2max
• 37:45 the role of cadence in VO2max training
• 43:15 training VO2max for athletes with low anaerobic capacity
  • Avoid intermediate type intervals, aka HIIT short, aka 30-30s, Bilats, etc.
  • Just go MAX effort based on RPE
  • Manipulation of prescription within a VO2max block is dictated by athlete fatigue 
  • Consecutive workout days are beneficial 
  • Maximal breathing rate / struggling to get enough breath is a good indicator that intensity is right
• 54:45 when to pull the plug on VO2max training

To learn more about Kolie, Empirical Cycling  coaching, or his podcast, head to their website. You can also follow him and check out his weekly AMAs on Instagram

Thank you to 4iiii Innovations for supporting the podcast! If you’re after a reliable, accurate power meter, then use code 20214iiii-EI20% to receive 20% off any Factory Install power meter purchased through the 4iiii website.

• 5:00 why should every triathlete and cyclist care about aerodynamics regardless of their speed
• 9:30 understanding CdA
• 12:30 a hierarchy of aero needs
• 17:30 implications of position and fit
• 21:30 implications of clothing
• 28:45 implication of helmets 
• 31:45 implication of wheels
• 35:15 implications of frames and cockpits
• 40:00 aerodynamic testing

For more aero listening, check our chats with Dan Bigham, Martin Toft Madsen + Magnus Ditlev, Kurt Bergin Taylor, as well as Andrew's Aero Breakdown, and our conversation about wheel aerodynamics with Flo's Jon Thornham.