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

Endurance Innovation

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• 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 here.