Endurance Innovation
Running Power Experts Hans van Dijk and Ron van Megen
Episode Summary
Engineers, authors, and life-long runners Hans van Dijk and Ron van Megen present their running power model and discuss strategies for optimizing performance.
Episode Notes
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- 2:00 meet life-long runner and retired professor of engineering Hans van Dijk
- 5:00 meet (also a) lifelong runner and engineer Ron van Megen
- 9:00 where does all that work that we do as runners go?
- Overcoming running resistance (influenced by running efficiency)
- Overcoming aerodynamic drag
- Overcoming changes in elevation
- 11:30 running efficiency / energy cost of running (ECOR)
- Potentially large interindividual differences: up to 20%!
- Minimized through training
- 13:15 aerodynamic drag
- Average runner CdA is 0.24 in free air and 0.20 while drafting
- Eliud Kipchoge was down to 0.16 during his Breaking 2 attempt
- 18:15 changes in elevation
- Running efficiency improves when running uphill and worsens when running downhill
- 20:30 factors that influence running efficiency / ECOR
- Global, multi-year training load: more training tends to reduce ECOR
- Experiment with: cadene, arm carriage, shoes, etc., to find minimal ECOR
- Reduce weight
- 31:30 factors that affect aerodynamic drag
- 34:00 Hans and Ron’s models of run performance
- 39:00 using the stryd power meter to calculate running efficiency
Learn more about Hans and Ron and browse their books at their website.