Endurance Innovation

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 and on Instagram and read the preprint of the University of Kent study validating the technology.

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.

Lindsey Hunt of Precision Fuel & Hydration joins Michael to talk about his research into sweat, his novel sweat rate calculator, and his recommendations for maximizing performance in hot conditions. Lindsey covers:

-sweat rate and replenishment strategies

-why dehydration is a more serious performance limiter in hot conditions

-passive and active heat training for acclimatization and performance

-in-race strategies for controlling core temperature

Listen also to our Episode 116 interview with PF&H founder Andy Blow to get a deeper understanding of the role of electrolytes and carbs in hydration.

This is Endurance Innovation's one year anniversary! 🍾

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• 3:15 the FLO story
• 7:30 the early challenges of the direct-to-consumer model
• 10:00 unintentional scarcity
• 11:15 the value of learning from the mistakes of others
• 12:45 the value of transparency in business
• 14:45 the FLO Gen 1 process
• 17:00 FLO studying the real world
• 21:00 the evolution of wheel design over the course of FLO’s presence in the market
• 26:00 the brand new FLO all sport and gravel lines of wheels
• 29:00 how rolling resistance became a cornerstone of design consideration for FLO
• 34:00 the evolution in thinking about the right tire pressure
  • High pressure leads to wheel bounce and power loss
• 36:00 testing rolling resistance with help from Aerolab
  • Turns out, a wider rim reduces rolling resistance
  • Optimizing for both rolling resistance and aero drag, saves up to 2W per wheel
• 38:00 rolling resistance impedance affected by weight, tire type, road surface AND rider speed
• 40:45 how to determine optimal tire pressure?
  • Start with the FLO tire pressure charts (scroll down to see the chart), use these values as you maximum pressure
  • Experiment and maybe drive those numbers down
  • Decrease in CRR with decreasing tire pressure is gradual, but the increase in CRR above the breakpoint is substantial! So err on the side of lower pressure.
  • Refer also to the Silca tire pressure calculator
• 44:45 don’t sweat the accuracy of your pump, since your pressure will change with several variables: temperature, altitude, air loss, etc.
• 46:45 the effects of altitude and air temperature on tire pressure
  • Only about 5psi difference over an elevation change of 10,000’ (3,000m)
  • Only about 5psi difference over a temperature change of 30F (17C)
• 48:30 what’s next for FLO and performance wheels?
• 53:45 how FLO gives back and respects environmental impact
  • Bike for a kid program in partnership with the Ironman foundation
  • Use 100% recycled materials in wheel boxes and use no plastic in packaging
  • One wheel, one tree program results in a negative carbon footprint

Check our the rest of the FLO Cycling page here. I certainly recommend their primer on rolling resistance as a good reference too.

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.