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• 4:00 Cody’s most recent race, Ironman CdA
• 8:00 the duality of all-out efforts
• 11:15 psychological reserves
• 12:30 training to failure
• 17:30 Cody’s experience with using RPE x duration as a metric for training load
• 19:30 the long-term cost of going completely all out in long events
• 24:30 the role of RPE in racing for Michael
• 28:45 Cody’s thoughts on going to that well in the future
• 30:45 what’s next for Cody

If you aren't already, follow Cody on instagram and on his website. 

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

• 3:45 what can monitoring HR during training tell us?
  • A good proxy for non-invasive measurement of internal load
• 5:30 how does Mikael use HR in coaching
  • Typically a secondary metric to provide context to pace and power metrics
• 8:15 difference between value of using HR as a primary metric in beginner vs advanced athletes
• 9:45 is HR ever a primary metric? Specifically in longer endurance efforts.
• 14:00 testing or estimating LT1 / AeT
  • 75% - 80% of MaxHR
  • Maintaining HR with no drift over constant power on long efforts. This one is tricky.
  • Lactate test
  • HR doesn’t change much over time
  • Talk test
  • HRV Dfa A1 analysis 
• 19:45 cardiac drift / aerobic decoupling
  • Is it useful?
  • Ed Coyle paper
  • Largely caused by hyperthermia & dehydration
  • May be partially caused by gradual glycogen depletion in working motor units
• 28:30 what do you infer from a workout with abnormally high HR
  • Environmental: heat or altitude
  • May be caused by illness, but not well understood
  • Stimulants like caffeine
  • Post COVID recovery?
• 33:45 what do you infer from a workout with abnormally low HR
  • When combined with a higher-than-expected RPE, is a sign of overreaching
  • When the decline is steady, and gradual over a long time horizon, it could be a sign of improving aerobic fitness
  • Maybe glycogen depletion when looking at high intensity training sessions
• 39:00 Mikael’s thoughts on training using RPE only

Check out Scientific Triathlon and listen to Mikael's excellent podcast That Triathlon Show wherever you get your podcasts.

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

• 3:30 how humidity affects the perception of temperature
• 10:45 the wet bulb temperature
• 23:00 tips for managing the heat
  • Avoid training in the hottest hours of the day
  • Stay hydrated. Plan your workouts / routes accordingly
  • Be careful coming off the bike into a run
• 34:00 listener Q&A on RPE training

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.

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