Endurance Quick Cast

A SportsRecreation and Amateur podcast
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The show for cyclists, runners, multisport athletes with topics covering how to train, improving performances, the tech, the gear and the gadgets that endurance athletes love and finding new ways to get even more enjoyment out of your sport. Look for guests hosts and listener Q&A shows too.

Recent Episodes

Running Tech Guide
Running Tech Guide
This week on Bench Talk on The Endurance QuickCast it’s all about running tech. Specifically what I, coach Rob, use and why I selected it for my training and competition as a runner. Everything from clothing, shoes, insoles, hydration and the typical running tech and more. Have a listen and let me know what your favorite running geat and tech is and why. Wireless Headphones Smart Watch Foot Pod Shoes Custom Insoles Shorts, Shirts and Singlets Socks Dealing with hot spots Athletic taping Hydration systems Runners cap Sunglasses Winter clothing Compression socks Other links of interest   Make your run more comfortable   Bench Talk – Selecting the right running shoe   All About Performance Sports Glasses
Sports Nutrition Foundational Information
Sports Nutrition Foundational Information
The drought is over and Coach Rob is back with a long overdue edition of The Feed on the Endurance QuickCast. Rob covers what he refers to as foundational information on sports nutrition for runners and cyclists.  Coach cover’s pre-hydration fueling guidance as well as intra-training and race guidance and wraps it up talking about fueling for recovery. Below are just some of the things covered in today’s show: Hydration Temperature and heat index concerns  concerns Electrolytes Filtered Water Timing of hydration Prepackaged sports nutrition vs whole foods When and when not to experiment with new foods Mitigating bonk Depleting glycogen on purpose in training Nutrition timing for runners and cyclists in training and racing Pre-hydration and nutrition guidance Add link about not eating before a race More intra race and training nutrition and hydration guidance Post training and race guidance Keeping it simple with Whey Concentrate and Chocolate Milk Coach Rob’s rant on packaging materials
Power meter standards and what’s new in power meter tech
Power meter standards and what’s new in power meter tech
Josh and I are going to talk about what’s new with power meters and help unravel the mysteries of wireless sensor protocols on today’s show. Quite a bit has happened since we had Josh on the show last. New announcements from existing power meter manufacturers including new features, price drops and a device that gives you your own wind tunnel! I also get asked questions from the audience and from athletes that I coach about the various wireless protocols out power meters and other sensors use such as Bluetooth and ANT+. wireless sensor protocols. So today we are going to try and unravel the mysteries of these wireless standards and share what we know what’s new and exciting in the world of power meters and power meter accessories. But before we dive in I have some notes and offers to share Note: As usual we will have detailed show notes and links to information discussed in today’s show. To find the show notes go to http://bit.ly/EQCnotes or search for the show title at the aforementioned link. Note: We have 10% off Coupon Codes from Power Meter City and Spring Energy. We even have 15% off codes from Irish Cycles and Carolina Precision Components. I also have 30% off coaching services available as well as free training plans! So how do you get these deals and codes? Just visit  http://bit.ly/EQCdeals Before we cover what new in power meters let’s talk about the wireless protocols Bluetooth and ANT+ Bluetooth is a wireless technology standard for exchanging data over short distances (using short-wavelength UHF radio waves from 2.4 to 2.485 GHz from fixed and mobile devices and building personal area networks (PANs). Bluetooth was invented by Dutch electrical engineer Jaap Haartsen, working for telecom vendor Ericsson in 1994. The name “Bluetooth” is from the  Scandinavian king Harald Bluetooth who united dissonant Danish tribes into a single kingdom. The implication is that Bluetooth unites communication protocols. The Bluetooth logo is actually a Viking bind rune where two symbols or runes are used or bound together to create a new rune. The asterisk * means hail and the B is the initial for King Harald Bluetooth. Advantages Allows devices to wirelessly connect with applications via smartphones and tablets A Bluetooth power meter can transmit information 64x per second, 16x faster than ANT+ It’s intuitive. Pairing a Bluetooth head unit or smartphone with a power meter is quick and simple Disadvantages The sending and receiving devices must be linked and it’s therefore considered a “closed system”. With ANT+ for example, you can send data to multiple head units. With Bluetooth, you can only send data to one device ANT is an acronym for “Advanced and Adaptive Network Technology.”, ANT is a wireless protocol for the collection and transfer of sensor data. A wireless ANT network exists wherever a group of ANT enabled sensors and receivers can be found. ANT is an ultra-low power, 2.4 GHz wireless network. Its main purpose is to send standard information wirelessly from one device to another. However, there is an important distinction between ANT vs ANT+. ANT serves two functions. It determines how networks can be formed and also how data can be sent. It does not, however, establish what information may be included within the data that is sent. ANT+ stands for interoperability and defines how the data and information are converted and sent – and makes sure it’s sent in a standardized way. Therefore, ANT+ allows two wireless devices to understand and communicate with one another, even if they are from different manufacturers. In the case of power meters, ANT+ allows your power meter to communicate with your head unit. Almost all power meters and head units use ANT+. ANT+ is designed and maintained by the ANT+ Alliance which is owned by Garmin. The wireless protocol is used by 100s of companies including but certainly not limited to Garmin, Suunto, SRM, Cyclops, 4iiii, Wahoo Fitness, Fitbit, and many others. Advantages It’s an open system. An ANT+ power meter can send information to multiple head units simultaneously It’s efficient. Although both Bluetooth SMART and ANT+ require very little power, ANT+ prides itself on its efficiency Disadvantages There really isn’t any for the purposes we are discussing here (power meters and head units). While it isn’t as fast as Bluetooth SMART it’s fast enough. What’s new in power meters?!? SRM Pedals Aero Pod PowerPod LE or is it light? Assioma now claims accuracy of +/- 1.0% and allows the Assioma to be used with oval chainrings without any impact on the accuracy of your data! What’s up with Powertap Chainrings? The arrival of the Garmin Edge 130 and the Edge 520+ We also talk about what we hope to see at Eurobike and Interbike as well as make some show predictions. Other supporting links https://powermetercity.com/2016/02/14/ant-bluetooth-power-meter/ https://en.wikipedia.org/wiki/ANT%2B https://en.wikipedia.org/wiki/ANT%2B https://www.thisisant.com/ https://www.thisisant.com/developer/ant-plus/ant-plus-basics http://gadgetsandwearables.com/2018/01/30/what-is-ant/  
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Podcast Details
Started
Nov 5th, 2015
Latest Episode
Aug 3rd, 2018
Release Period
Weekly
No. of Episodes
145
Avg. Episode Length
31 minutes

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