Endurance Innovation 55 – Running Shoe Aerodynamics, Training in the Heat, and Recovery

Endurance Innovation 55 – Running Shoe Aerodynamics, Training in the Heat, and Recovery

Andrew does some back-of-the-napkin math on the possible aerodynamic benefits of the Nike Vaporfly. Michael talks about tempo workouts in the heat and trying to quantify recovery.

If you like the show, please support us!

  • 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.

No Comments

Post A Comment