55 - Aero Running Shoes, 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.
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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
- 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.