Sam Barley, a bike fitter, aero tester for Body Rocket and triathlon coach is on the show to discuss aerodynamic testing and how it shapes bike fit. He shares how he moved from traditional bike fitting to aero-guided fit. Sam reveals surprising findings from testing top athletes, showing that what looks fast isn't always best and that real-world aero gains can differ from expectations. The conversation also covers how athletes balance getting more aero with staying comfortable and powerful for races on varied terrain.

Key Takeaways

 * Aero Testing is Key: Sam uses tools like Body Rocket for precise aerodynamic measurement.
 * Surprising Results: Testing shows that sometimes higher positions are faster, and typical aero gear might offer smaller gains than expected.
 * Comfort vs. Speed: It's vital to find an aero position that a rider can maintain comfortably and powerfully throughout a race.
 * Race-Specific Setup: Elite athletes adjust their aero positions based on specific race courses and demands, not just one "fastest" setup.
 * Practical Advice: For better aerodynamics, focus on your bike's adjustability and integrate hydration/nutrition into your aero setup during training.

Give Sam a follow on Instagram: fittedbysam [https://www.instagram.com/fittedbysam/]

The study [https://scholar.google.co.uk/citations?view_op=view_citation&hl=en&user=a3ZDddkAAAAJ&citation_for_view=a3ZDddkAAAAJ:u5HHmVD_uO8C] on the aero impact of shuffling by Callum Barnes.

Sam Barley on Cycling Aero and Bike Fit

For this episode we welcome Ronan McLaughlin, Senior Tech Editor for Escape Collective and host of the Performance Process and Geek Warning podcasts. Michael and Ronan delve into the world of performance optimization in cycling, covering everything from aerodynamic testing nuances to higher-level strategies for improvement. Key insights include:

 * Ronan's meticulous aero and rolling resistance testing and the 'why' behind his painstaking approach.
 * The complexity of aerodynamic testing, and the myriad of factors that can influence results and conclusions.
 * Ronan's philosophy around iterative improvements over silver-bullet, "fastest" setups
 * Outside the box thinking for for performance gains

Ronan McLaughlin on Bike Optimizaiton

Michael and Andrew welcome professional triathlete and coach Miranda Tomenson to the podcast. Miranda shares her experience prepping for and racing the IM NA Championship in the Woodlands TX, Texas, a notoriously challenging race for athletes just shaking off winter. 

Following that chat, Michael and Andrew discuss their observations from the race expo and course, focusing on bike technology trends and an interesting calculation related to performance in the heat.

 * Miranda's heat prep in training, including the construction of a makeshift heat chamber using a portable greenhouse around her indoor trainer.
 * On race day, she encountered gastrointestinal issues during the run, which impacted her calorie absorption and ability to maintain pace.
 * Miranda utilized the "Cool Bottle" during the bike segment, reporting that it helped provide cooling through contact points and the wet sleeve, in addition to its large fluid capacity.
 * Michael and Andrew observed trends in bike technology at the event, including the prevalence of integrated and custom front-end cockpits on high-end bikes and the design of the new Ventum Tempus bike.
 * Discussion on helmet design trends notes wider frontal profiles intended to integrate with the rider's shoulders and improve aerodynamics.
 * Andrew presents a calculation showing that the difference in air density between 20°C and 30°C can equate to a power difference of approximately 8 watts at 40 km/h, potentially saving around three and a half minutes over an Ironman bike course.
 * The episode concludes with a brief interview segment featuring professional triathlete Lauren Brandon, a veteran of Ironman Texas.

IMTX Recap with Miranda Tomenson and Nerd Notes on Bike Tech

Cycling coach Marinus Petersen returns to revisit bicarbonate supplementation tips and to discuss training around the first lactate threshold (LT1).  Petersen shares his views on intensity domains, the importance of LT1, and how he incorporates this concept into his coaching.

 * Bicarb Neutralization: A discussion on whether mixing bicarbonate with acidic substances like jelly or jam neutralizes its effectiveness. Petersen argues that the acidity of the stomach far outweighs any pre-ingestion neutralization.
 * Practicality of Bicarb Use: The challenges of using bicarb in conjunction with a regular work schedule, and tips for timing bicarb intake around workouts.
 * Importance of LT1: Petersen considers LT1 the most critical metric for an athlete due to the significant difference in fatigue levels when training above or below it.
 * Measuring LT1: Lactate testing to accurately determine LT1, using 10-minute stages with 10-watt increments to pinpoint the threshold.
 * Coaching Considerations: A discussion on the challenges of balancing structured training with the enjoyment of riding, allowing flexibility in training as long as the intensity of endurance rides stays below LT1.
 * Sub-LT1 Work: Considerations for aerobic training at very long durations at well below LT1 vs. relatively shorter bouts just below LT1.

Marinus Peteresen on LT1

Our guest this week is Marinus Peterson of Kilowatt Coaching. Marinus is an accomplished cyclist and coach with a wealth of knowledge on endurance training. In this episode, we explore the importance his approach to developing VO2max. Oh, and bicarb Jell-O. Highlights include:

 * The Importance of VO2max: VO2max underpins the ceiling of how high you can get your LT1 and FTP/critical power, making it a crucial focus for any training cycle.
 * Anaerobic Capacity and VO2 Max: how anaerobic capacity training can improve the effectiveness of VO2max work.
 * Double Days for VO2max: Double days, featuring high-cadence VO2max intervals, can be a potent tool for maximizing central adaptations and achieving significant fitness improvements - in the right context.
 * High Cadence Training: Training at a higher cadence (20 RPM above natural cadence) when doing VO2max work can lead to greater oxygen consumption and allow for more intervals with less fatigue.
 * Supplementing with Sodium Bicarbonate: Marius's supermarket recipe for a DIY bicarb supplement that doesn't cause gastric distress.

Follow Marinus at his Instagram [https://www.instagram.com/marinuspetersen/]page.

Marinus Petersen on VO2max & Bicarb

Lauren Thomas and Ian Marling from Maurten join us to present findings - old and new - for efficacy of bicarb supplementation in the endurance sport context. We explore the unique advantages of Maurten's bicarb system and how their hydrogel and mini-capsule formulation solves the classic problem with bicarb supplementation: GI distress.

Key Points:

 * The role of bicarbonate in buffering blood pH and its impact on athletic performance.
 * Insights into the potential benefits of bicarb for various endurance sports, from cycling to ultra-marathons.
 * Practical strategies for using bicarb in training and racing, including timing and dosage.
 * The science behind Maurten's bicarb system and its unique delivery method.
 * Discussion of the cost justification for Maurten system.

Learn more about Maurten and their bicarb product here [https://www.maurten.com/products/bicarb].

Bicarb Supplementation with Maurten

Body Rocket founder Eric DeGolier joins Andrew and Michael to delve into the complexities of aerodynamic measurement in cycling, challenging the limitations of traditional methods. We explore the inherent flaws in existing technologies that rely on indirect measurements and discuss Body Rocket's  approach that directly measures drag force.

For more info, follow Body Rocket at their website [https://www.bodyrocket.cc/] and on Instagram [https://www.instagram.com/bodyrocketcc/] and read the preprint of the University of Kent study [https://sportrxiv.org/index.php/server/preprint/view/490/version/630] validating the technology.

Cycling Aerodynamic Measurement with Body Rocket

Listeners to the podcast get $50 off the purchase price of the Cool Bottle [https://eitech.io/the-cool-bottle/] before DEC 31! Use code COOL2024.

Coach and podcaster Mikael Eriksson joins Michael to explore into the world of endurance sports and the constant influx of new training methods, technologies, and nutritional advice. We discuss how to navigate the overwhelming amount of information and separate the useful from everything else.

 * The Impact of Social Media: Social media can be a double-edged sword. While it can be a great source of information, it's also a breeding ground for misinformation and oversimplification.
 * Evaluating Information Sources: Consider the credibility of the source, the depth of the information, and the potential bias.
 * The Importance of Context: A training method that works for one athlete may not work for another. Consider factors like training level, age, and specific goals.
 * The Role of Anecdotal Evidence: While anecdotal evidence can be helpful, it's important to weigh it against evidence-based research.
 * Mikael’s rubric for evaluating utility: A step-by-step guide to making sure the intervention or technology is useful for you.

Resources:

 * Mikael's podcast: That Triathlon Show [https://scientifictriathlon.com/podcast/]
 * Newsletters: David Lipman's substack [https://healthperformancenexus.substack.com/], Manuel Sola's substack [https://solaarjona.substack.com/]
 * Instagram: bradstulberg [https://www.instagram.com/bradstulberg/], stevemagness [https://www.instagram.com/stevemagness/], knowledgeiswatt [https://www.instagram.com/knowledgeiswatt/], ylmsportscience [https://www.instagram.com/ylmsportscience/], gudiol [https://www.instagram.com/gudiol/] (in Swedish)
 * Podcasts: The Physical Performance Show [https://open.spotify.com/show/3F2oHd8tmyIx3PGv97wjnH?si=162aa235e6e44947], The Training Science podcast [https://open.spotify.com/show/6ZrHEo7V5EnxFnQTsGoIJj?si=8c03b49248ea4d82], On Coaching [https://open.spotify.com/show/0Tnv2GLs05kUJMo8YoxBwh?si=428adbfd77034e23], The Triathlon Hour [https://open.spotify.com/show/4gjZJMzMev7LvylirVjIGD?si=6bc1a6f3b7e84ab2]
 * Books: The Nature of Training [https://www.amazon.com/Nature-Training-Complexity-Endurance-Performance/dp/B0D2ZB1Z2J], Antifragile [https://www.amazon.com/Antifragile-Things-That-Disorder-Incerto/dp/0812979680], Peak Performance [https://www.amazon.com/Peak-Performance-Elevate-Burnout-Science/dp/162336793X], Science of Running [https://www.amazon.com/Science-Running-limit-maximize-performance/dp/0615942946], Factfulness [https://www.amazon.com/Factfulness-Reasons-World-Things-Better/dp/1250107814#]

Mikael Eriksson: Separating Evidence from Hype in Endurance Sports

One of our favourite guests from the pre-hiatus days is back to talk about:

 * The Power of Collaboration: Discover how Bjorn's connections with other experts, like Javier Sola, have shaped his understanding of training and performance.
 * The Endless Pursuit of Knowledge: Explore Bjorn's philosophy of continuous learning and how it drives his coaching approach.
 * The Science of Training: Dive into the latest research on muscle fiber types, the Hickson protocol (an oldie but goodie), and the impact of different training modalities on performance.
 * Fueling the Engine: Discuss the importance of nutrition and hydration in endurance sports, including the role of carbohydrates and the optimal intake strategies.
 * The Future of Training: Explore emerging trends in training technology and how they can be used to optimize performance.

Bjorn Kafka 3

Michael and Andrew reveal the Cool Bottle - their (plus Phil Hare's) project that will allow any cyclist with aero extensions to have on-bike per-cooling. Andrew takes us from the birth of the concept, through design iterations, manufacturing hurdles, to final product. 

To learn more about the Cool Bottle and pre-order yours at a pre-launch price of $149 USD, visit our site [https://eitech.io/the-cool-bottle] and use code COOL2024 at checkout.

The Cool Bottle

The world of endurance sport is ever changing: equipment, training techniques, nutrition and lifestyle advice. Every week, Andrew and Michael will discuss one novel component in the endurance ecosystem, or we will speak with an innovator in our field and let them tell their story.

Endurance Innovation