This week, Michael welcomes Jamie Pugh, co-founder of EXO Analytics and senior lecturer at Liverpool John Moores University. Jamie's research focuses on carbohydrate metabolism and the role of gut function during endurance exercise. The conversation explores the novel means that EXO Analytics brings lab-grade carbohydrate oxidation testing to athletes, the physiological insights behind carb intake, and the practical implications for fueling strategies in training and racing. Key Takeaways * What EXO Analytics Measures: EXO tests how much of the carbohydrate an athlete consumes during exercise is actually used by the muscles, using stable-isotope tracers and indirect calorimetry. * Why It Matters: Understanding exogenous carbohydrate oxidation helps athletes personalize fueling to avoid both under-fueling and gastrointestinal distress. * Individual Variation Is Wide: Even among trained athletes, optimal carbohydrate use ranges from about 60 to 120 grams per hour, with little correlation to performance level. * Gut Training & Adaptation: While athletes can improve tolerance to carbohydrate intake, current evidence doesn't confirm that "gut training" increases absorption efficiency—though it likely improves comfort and logistics. * Beyond the Lab: EXO's home-testing kit combines breath sampling and portable metabolic measurement, offering a simplified way for athletes to assess real-world fueling capacity. To learn more, visit exoanalytics.co.uk [https://exoanalytics.co.uk/] or follow Jamie on Instagram at @jamiepughperformance.

This week, we welcome Joe Staunton, owner of Ceyrest Performance [https://www.ceyresteperformance.com/], a coaching and sport consulting company. Joe, with a background in archaeology and anthropology, offers a unique perspective on endurance sports, decision-making, and the evolving role of coaching. The conversation covers how evolutionary traits influence modern choices, the impact of information overload, and the practical application of data and AI in athletic training. * Evolutionary Context of Decision-Making: Human biology has remained largely unchanged for tens of thousands of years, while society has rapidly evolved. Our capacity for shared knowledge and cooperation is a key evolutionary advantage. * Mismatch Theory and Modern Challenges: We face issues because we live in environments unfamiliar to our evolutionary adaptations, such as constant information consumption and altered living patterns, impacting well-being and decision-making. * Simplicity in Training & Nutrition: A core principle for both training and nutrition is simplicity. Focusing on fundamental elements, such as uncomplicate workouts and correct, periodized fueling is often more impactful than complex strategies. * AI's Role in Coaching: AI is transforming coaching by automating data analysis, allowing coaches to prioritize the human element of their work—building relationships, providing guidance, and fostering intrinsic motivation. To learn more, follow Joe on Instagram [https://www.instagram.com/ceyresteperformance/].

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.

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

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.

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.

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.

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].

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.

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#]

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.

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.

Former pro triathlete and PhD candidate Antoine Jolicoeur-Desroches speaks with Andrew and Michael about training and racing in hot conditions and his two studies on popular devices: the Omius headband paper [https://www.sciencedirect.com/science/article/pii/S0306456524001827] and the CORE Body Temperature sensor paper [https://www.sciencedirect.com/science/article/abs/pii/S0306456523001638]. We cover: * advantages and limitations of the Omius headband and potential use cases * combining pre-cooling and per-cooling strategies  * combining internal and external cooling strategies * advantages and limitations of the CORE body temperature sensor and use cases * influence of motivation on response to increased core temperature during exercise, especially in elite athletes. 

Lindsey Hunt of Precision Fuel & Hydration joins Michael to talk about his research into sweat [https://www.researchgate.net/profile/Richard-Gonzalez-11/publication/380294216_Whole-Body_Sweat_Rate_Prediction_Outdoor_Running_and_Cycling_Exercise/links/663980a208aa54017ae2b4c4/Whole-Body-Sweat-Rate-Prediction-Outdoor-Running-and-Cycling-Exercise.pdf], his novel sweat rate calculator [https://sweatratecalculator.com/], 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 [https://zencastr.com/z/SWIDTa78] to get a deeper understanding of the role of electrolytes and carbs in hydration.

We're back! 

* 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 [https://www.jacionline.org/article/S0091-6749(22)01423-3/fulltext]on how cold weather impairs immune function of the human nose

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 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 [https://www.streamlinesaero.com/]. Follow Velosense on Instagram [https://www.instagram.com/velosense/].

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 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 [https://www.patreon.com/enduranceinnovation]! 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 [https://ventumracing.com/bikes/].  Follow Ventum [https://www.instagram.com/ventumracing/?hl=en]and Diaa [https://www.instagram.com/diaa10/?hl=en]on Instagram. 

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 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 [https://hetgeheimvanhardlopen.nl/en/].