• 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

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• 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.

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• 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. 

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• 2:00 meet life-long runner and retired professor of engineering Hans van Dijk
• 5:00 meet (also a) lifelong runner and engineer Ron van Megen
• 9:00 where does all that work that we do as runners go?
  • Overcoming running resistance (influenced by running efficiency)
  • Overcoming aerodynamic drag
  • Overcoming changes in elevation
• 11:30 running efficiency / energy cost of running (ECOR)
  • Potentially large interindividual differences: up to 20%!
  • Minimized through training
• 13:15 aerodynamic drag
  • Average runner CdA is 0.24 in free air and 0.20 while drafting
  • Eliud Kipchoge was down to 0.16 during his Breaking 2 attempt
• 18:15 changes in elevation
  • Running efficiency improves when running uphill and worsens when running downhill
• 20:30 factors that influence running efficiency / ECOR
  • Global, multi-year training load: more training tends to reduce ECOR
  • Experiment with: cadene, arm carriage, shoes, etc., to find minimal ECOR
  • Reduce weight 
• 31:30 factors that affect aerodynamic drag
  • Runner speed
  • Drafting
• 34:00 Hans and Ron’s models of run performance
• 39:00 using the stryd power meter to calculate running efficiency

Learn more about Hans and Ron and browse their books at their website.

• 1:00 #1 Episode 87 - Bruce Rogers on HRV Estimation of Aerobic Threshold
• 4:30 #2  Episode 103 - Kolie Moore on VO2max
• 5:50 #3 Episode 127 - Dan Bigham Returns
• 7:05 #4 Episode 110 - Marco Altini on Biofeedback
• 7:50 #5 Episode 120 - Adam Kerin on Chain Lubrication
• 10:00 #6 Episode 133 - Rebroadcast - Kolie Moore on VO2max
• 10:25 #7 Episode 113 - Mikael Eriksson on HR-Based Training
• 12:10 #8 Episode 114 - Cody Beals on Digging Deep
• 13:50 #9 Episode 116 - Andy Blow on Hydration and Nutrition
• 15:10 #10 Episode 119 - Sebastian Schluricke on Aero Testing

Follow us on Instagram and donate on Patreon.

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

• 3:15 what does one do with an aerometer a few days ahead of the biggest race in over two years?
• 7:45 how understanding wind patterns helps pro athletes make informed wheel selections
• 9:15 using wind data combined with the elevation profile and individual rider strengths to develop a power strategy
• 15:00 which Swiss Side-supported athletes are racing this weekend?
• 16:30 a sample of Swiss Side-developed hardware and their collaborations 
• 19:15 Swiss Side cockpits
• 33:30 JP is deputized as the Endurance Innovation tech correspondent in StG
  • Lionel’s curious choice of bike
  • Giant’s new top secret bike
  • BMC x Redbull Racing bike
• 44:30 JP’s picks for Saturday’s race

Learn more about Swiss Side on their website and follow JP Ballard on Instagram 

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

• 2:15 the Swisside origin story and the overlap of motorsport and endurance sport
• 12:45 the state of cycling aerodynamics ten years ago
• 13:45 the challenges of getting cycling aero drag calculation right 
• 19:30 the arrows in Swisside’s aero quiver 
  • Course simulation
  • CFD
  • Wind tunnel
  • Pressure rake video
  • Field testing 
• 29:00 on identifying specific effects of aerodynamic interventions using the wake rake
• 32:45 elements on the bike / rider that are independent of upstream effects
  • Front wheel
  • Cockpit
• 35:30 Swiss Side’s field testing capabilities 
• 39:00 the error-stacking effect holding back accurate field aerometers 
• 45:00 making a smart-enough aerometer that recognizes artifacts and changes in conditions
• 49:15 ‘live CdA does not, and will not exist’

Learn more about Swiss Side on their website and follow them on Instagram 

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

148 Maximilian Hoflich

• 3:30 meet Maximillian Hoflich of Polite Coaching
• 6:15 the very basics of beginning an endurance training program
• 9:15 starting to think about eliciting specific metabolic responses during training
• 10:00 stimulus response model
• 10:45 the 3-zone model of intensity
• 12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)
  • Zone 1 - exclusively type 1 (slow twitch)
  • Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1
  • Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts
• 18:30 the value of developing the aerobic system for endurance athletes
• 19:30 why bother controlling and monitoring training intensity?
• 21:45 defining ‘the‘magic’ zone 2
• 23:45 determining the top of zone 2 (VT1, LT1)
  • First appearance of excess CO2 during a VO2 test using a metabolic cart
  • First lactate rise observed during a lactate step test
• 32:45 goals for lactate values during ironman training
• 35:30 triggering an improvement in Z2 power 
  • High volume training
  • Substrate availability can be used to enhance shorter bouts of Z2 training
• 37:30 using a combination of power and HR to gauge progress in Z2 training
  • Using this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individuals
  • Confounding factors
  • HR-limited Z2 validation testing
• 42:30 the role of RPE
• 44:30 training Z2 when training time is restricted
  • SOME CHO restricted training may be useful, but care must be taken - especially for female athletes
  • Using Z2 training during life-stressful situations
• 49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)
  • It is possible to maintain work below this point for a relatively long period
  • Combustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are used
  • These ‘thresholds’ are more of a range than a fine inflection point
• 56:15 determining MLSS
  • All-out time trials >30 minutes
  • Lactate minimum test following a max-effort ramp test
• 63:00 training to improve time to exhaustion at MLSS
  • Sweet spot intervals at the lower edge of the estimate of MLSS
  • Over-unders
  • Some low cadence work 
  • ideally, stressing the type 2a fibers to improve their endurance
• 67:30 work above MLSS - aka VO2max or HIIT 
  • Improving VO2max ceiling
  • Most effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast starts
  • Short HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities 
• 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervals

Follow Maximilian on Instagram and get in touch through his website. 

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

• 1:45 meet Mark and Ben of Gibli
• 7:15 the ‘why’ of starting Gibli
• 13:00 a description of the Gibli aerometer
• 18:30 a summary of aero testing variables and the challenges they present to accurately measuring aero drag
  • How does Gibli measure / calculate changes in elevation
  • How can Gibli accurately capture acceleration without a dedicated speed sensor
• 26:15 is the aerosensor designed more for dedicated testing or for everyday use? 
• 33:15 the Gibli app and testing protocol
• 43:00 on offering guidance to improve aerodynamics for the average user
• 48:45 the challenges of adoption of new tech
• 51:00 other testing route considerations and limitations
• 57:45 how does Gibli handle rolling resistance and potential changes in CRR over the course of the day as temperatures change?
• 62:00 how accurate is the system?

Read more about Gibli on their website and follow them on Instagram.

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

• 3:30 Cycling Tips review of fans
  • Fan specs: volumetric flow rate, airflow velocity, power
  • Measured skin temp, core temp, heat flux
  • Used an array of Core body temp sensors 
  • Compared no fan, small desktop fan, low velocity air mover, wahoo headwind, scroll fan
  • Heat transfer equation: Q=k*A*ΔT, where Q is the heat transfer, k is  the heat transfer coefficient, A is the surface area, and ΔT is the difference between skin temperature and the air around the skin
  • Maximize all three variable to maximize heat transfer
  • Perception of thermal comfort vs core temperature
• 39:30 how much does a flappy run top cost in terms of run power?
  • Tight clothing improves wicking and cooling
  • Based on a CdA of 1.0, at 4:00/km, aero drag is 40W
  • Flappy kit may increase CdA by 20% or 8W
  • Michael’s 4:00/km Stryd power is 340W, plus 40W for air resistance
  • So floppy kit hit of 8W is an increase of ~2%
  • @ a 5:00/km pace, the aero drag is too small to worry about.

Check out our episodes on heat transfer: 112, 115, 32, and the Core Body Temp Sensor page for their webinars and blog posts.