Welcome to Riding Nerdy, TNW’s fortnightly dive into bicycle-based tech, where we go into too much detail and geek out on all things accompanying to pedal-powered gadgets.

Eliud Kipchoge last year became the first amateur to run a chase in under two hours after much training and authentic preparation. Regardless of whether you’re aiming for a new world record or you just want to achieve a admirable time for your age, if you’re training for a chase you might well want to know what you’re on course to accomplish.

There are so many altered equations claiming to adumbrate chase performance. But these are not always very authentic because admiration chase achievement is difficult. However, in our new study, we showed that allegory the affluence of data produced during training and racing by wearable fettle trackers may be helpful. We found it’s accessible to account a analytical speed value that we can use to adumbrate a runner’s chase time with a good degree of accuracy.

Many things actuate how fast you can run a marathon. First, your analysis plays a huge role in your performance. For example, elite chase runners tend to be slim with long limbs, which offers them greater active abridgement and means they will use less energy to move at a given speed. Fast chase runners also tend to have a higher best rate of oxygen use (VO2max) and can accomplish at a high allotment of this best for a long time after developing fatigue.

But there are many other factors involved. The right shoes can make active more economical in terms of how much energy you use. Active with pacers can help runners manage their timing and can reduce air resistance. And of course, allotment a flat course with optimal acclimate altitude can help too.

Critical speed

Endurance active is about bent by the fastest speed you can sustain for a given distance, or how long you can run at a given speed. It’s clear that if you go very fast, then you can only sustain that speed for a short time. And if you want to run for longer times, you need to slow down.

However, small changes can have a large impact on how long we can advance our speed. This suggests there is a analytical speed at which, in theory, we can sustain for quite a long time.

It is quite accessible that analytical speed is useful for admiration ability performance. For example, elite athletes appear to run their best marathons at around 96% of their analytical speed.