55 - Aero Running Shoes, Training in the Heat, and Recovery

If you like the show, please support us!2:30 listener question about the aerodynamics of the new-ish Nike Vaporfly shoesAero drag formula: F drag = 1/2 V^2 x CdAAssumptions:Average shoe angle of attack is 45degAverage reduction in CdA with the optimized tail is 20%Shoe velocity is 2x runner velocity for half the total run timeTotal drag per shoe for an elite runner completing a marathon in 2 hours is 11WTotal possible savings of an aerodynamically optimized shoe is up to 5WIf mechanical power for the marathon is 320W, then the time saving is up to 39s over the course of a 2:00 - 2:10 marathon19:30 effect of training in the heatTough to do sustained tempo / sub-threshold work when it is hotLower peripheral load and higher central loadIdeally do your ‘tempo’ work in cooler conditions28:45 quantifying recoveryKey recovery components: sleep, hydration, nutritionTough workouts and racing negatively impact sleepAdding training requires adding some manner of recoveryCheck out Mike Lin's blog on running shoes here.