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

What this episode covers

If you like the show, please support us [https://ei.supercast.tech/]! * 2:30 listener question about the aerodynamics of the new-ish Nike Vaporfly shoes * Aero drag formula: F drag = 1/2 V^2 x CdA * Assumptions: * Average shoe angle of attack is 45deg * Average reduction in CdA with the optimized tail is 20% * Shoe velocity is 2x runner velocity for half the total run time * Total drag per shoe for an elite runner completing a marathon in 2 hours is 11W * Total possible savings of an aerodynamically optimized shoe is up to 5W * If mechanical power for the marathon is 320W, then the time saving is up to 39s over the course of a 2:00 - 2:10 marathon * 19:30 effect of training in the heat * Tough to do sustained tempo / sub-threshold work when it is hot * Lower peripheral load and higher central load * Ideally do your 'tempo' work in cooler conditions * 28:45 quantifying recovery * Key recovery components: sleep, hydration, nutrition * Tough workouts and racing negatively impact sleep * Adding training requires adding some manner of recovery Check out Mike Lin's blog on running shoes [https://mikesk8s.wordpress.com/] here.