Join coaches Scott Johnston and Larry Goldie for our August installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.

Aerobic Training For Military Athletes Article: https://evokeendurance.com/resources/aerobic-training-for-the-military-athlete/

Episode Guide

00:00:00 Introduction

00:01:24 Muscular endurance training in blocks or continuously?

00:06:48 Balancing alpine climbing and ultra-running training

00:12:52 Tips for speeding recovery

00:22:17 How has AI shaped the way you coach?

00:38:20 Exceptional weekly zone 2 mileage for the tactical athlete?

00:44:52 How donating blood can effect training

00:51:10 Determining personal weekly training volume

01:01:57 Training differences for a 25k vs. 50k race?

01:03:26 Dealing with loss of motivation

01:11:37 Minimum cardio during a sport climbing training block?

01:13:30 Shifting to endurance as a strength athlete

01:18:05 Incorporating technical skill acquisition while following a stock training plan

01:22:28 Tactical athlete balancing weight lifting and running

01:23:25 Apply the 80%-20% ratio to rock climbing training?

01:27:54 New to cross-country skiing: how to progress endurance?

01:32:34 Final thoughts and submit your own questions

 Join Evoke coach Andy Reed as he talks with his athlete David Ayala about David’s 4th place finish at the Hardrock 100 Endurance Run 2025, achieved under Andy’s coaching.

To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.

Episode Guide

00:00:00 Introduction

00:01:34 David’s athletic interests and background

00:07:04 Experiences with first hundred-milers and FKTs

00:13:43 About David’s mathematics career

00:17:09 David’s simple non-analytical approach to training

00:20:10 Approaches to Hardrock

00:21:36 High-fat fueling strategies

00:24:02 Getting selected to compete in Hardrock

00:28:26 Changing up training approaches for Hardrock

00:31:12 Incorporating intensity and speed work

00:36:03 Leveraging will during an event

00:38:47 Weighted uphill intensity

00:40:00 Demands of Hardrock 100

00:45:25 Prepping for Hardrock on the course

00:49:12 Strategies and experiences on race-day

00:54:07 Avoiding the onset of cramping

00:56:36 Quad pain and potential for rhabdomyolysis

01:01:06 Holding then gaining position

01:05:27 Splits for a 4th place finish

01:07:25 Post-race thoughts

01:08:20 Peak experiences and take-aways from Hardrock

01:11:15 Final thoughts

Join Evoke coach Larry Goldie for a conversation with Sid Pattison. Sid has guided three successful Everest expeditions, as well as other Himalayan peaks, including guided Lhotse and Ama Dablam. In addition, Sid has played a role in investigating the 1924 Mallory-Irvine expedition--- one of the great unsolved mysteries of mountaineering history as to who was actually the first person to climb Mount Everest.

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Episode Guide

• 00:00:00 Introduction
• 00:01:51 Sid’s early years in climbing
• 00:03:33 Sid’s introduction into being a guide
• 00:05:08 First experiences guiding in the Himalaya
• 00:09:58 The benefits of climbing Everest from the North-Side
• 00:14:18 Pre-acclimatization with a Hypoxico tent
• 00:19:14 Tips for first exposure to high altitude
• 00:21:52 Shifts in mentality in people hoping to summit Everest
• 00:27:04 Sid’s training approaches for the high mountains
• 00:29:29 The importance of strength training 
• 00:32:30 Noticing and mitigating the aging process
• 00:38:23 Looking for Sandy Irvine’s body on Everest
• 00:50:32 Sid’s 2025 Everest ambitions
• 00:56:14 Balancing expeditions with family life
• 01:01:47 Saving energy on expedition
• 01:02:50 Base fitness and pre-acclimatization 
• 01:07:31 Parting words of wisdom

Scott Johnston is joined today by David Goettler. David is a highly accomplished alpinist who has climbed six 8000 meter peaks without the use of supplemental oxygen, including Everest. David has amassed a unique and broad experience climbing in Earth's biggest mountain ranges.  Scott and David discuss the history of David's training since they started working together and over the past eight years.

Join host Scott Johnston as he chats with his coached athlete, professional ultra runner Tom Evans. Tom recently made a podium finish at the Black Canyon 100k in Arizona where he beat the course record along with the other two top finishers. Scott and Tom discuss the modulation of Tom’s training, and the essential distinction between capacity and utilization training. All of this forms the backdrop of how they work to ensure that the correct training for Tom is done in critical and essential time windows. 

In this episode, Scott Johnston outlines the common mistakes and misconceptions that derail training, and the methods and frameworks necessary to avoid these pitfalls. No training plan can predict your physical or psychological state. The best way to avoid these mistakes is to pay attention to the subtle signals your body is sending your brain, and to monitor your recovery. 

Training will not produce desired results if you don't allow sufficient recovery. If recovery is cut short before desired adaptations occur, this produces a negative effect on athletic performance. In this episode, coach Scott Johnston discusses characteristic signs the body gives during the recovery process, and some perceptive cues that he has used over the decades to assess training readiness both in himself, and in the athletes he coaches.  

Scott Johnston talks with director of Sports Performance at UC Davis, Judd Van Sickle, about metabolic testing, fat adaptation, and aerobic deficiency.

In this episode Scott Johnston outlines the basic physiology of endurance training. He traces the historical timeline  of our contemporary understanding of how athletes and coaches have evolved their methods through empirical and anecdotal data  to understand the intersections between aerobic and anaerobic metabolism, and how endurance is best trained.

For more information and a deeper dive, refer to our in-depth video on YouTube: https://youtu.be/PP7GqpvIVWY 

In this episode Evoke coach Nikki LaRochelle interviews Scott Johnston in a conversation that ranges over some of Scott’s life experiences including overtraining, muscular endurance, and  a serious climbing accident that changed his life.  

This is a recording of a Coaches Corner that took place on January 17, 2023. Join Mike Foote, Jack Kuentzle, and Kylee Toth for a deep dive into how to make the most of ski training for aerobic development, speed work, and technique. 

In this episode, Scott Johnston talks with Kilian Jornet. Kilian needs no introduction in the mountain endurance world. But for those who are new to this, he is one of the most accomplished mountain endurance athletes in the world. Join them as they discuss the fundamental importance of long term training adaptations, and how Kilian and other highly successful athletes modulate their training over the weeks, months, years, and decades according to their individual biological talents and limitations. 

In this Vault Classic, Scott Johnston is joined by Doctor Jesse Charles, M.D. Jesse is a rural medical doctor and longtime adherent to the Evoke's training methods. As a general practitioner in a rural setting, Jesse sees a wide variety of patients, from those at peak health, to the infirm. In this episode, Scott and Jesse discuss changes that take place as the result of regular exercise; exercise as a ‘phase change’ in the functioning of the body; how exercise facilitates learning; responses of the heart to exercise; nervous system changes and loss of motor units through time; the importance of balance practices in aging populations; the evolution of mitochondria; gut bacteria as a health indicator throughout life; dietary considerations for gut health; training progressions and adaptations for increasing vitality; and thoughts on arthritis prevention.

Join coaches Kylee Toth, Larry Goldie, and Jack Kuenzle, as they discuss training and best practices for spring skiing adventures, and answer questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here.

• 00:00:00 Introduction
• 00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training
• 00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude
• 00:11:14 How are ice climbing and dry-tooling similar and different?
• 00:19:28 Fueling advice for long days in the mountains?
• 00:24:18 Training volume modulation when switching from low- to high-altitude
• 00:29:21 Reducing weekly running volume vs. more frequent recovery weeks
• 00:32:28 Should training load go beyond that which is necessary for a specific event?
• 00:35:23 Which is better: cross fit-style training with muscluar endurance or race-specific XC ski training?
• 00:44:00 Non-jumping substitutes for Evoke’s gym-based muscular endurance routine?
• 00:48:02 Combining hill sprints and longer hill reps?
• 00:54:38 Recovery strategies after Ranger school?
• 00:58:00 Do anaerobic strides negate an aerobic workout?
• 01:00:09 Strategies for increasing speed reserve for an ultra-runner?

Join us for another Vault Classic. In this episode Scott Johnston is joined by Phil Maffetone to discuss the nuances of Over Training. Over Training is not your garden variety fatigue that a few days of rest will overcome.  It is a medical condition that is misunderstood by most athletes, coaches and medical professionals.  It's difficult to diagnose and harder to treat.  In this episode Phil and Scott discuss diagnosis and treatment as well as strategies to avoid this elephant in the endurance training room that will keep you from falling off the Over Training cliff. Listen for guidance and tips for how to avoid this. 

In this episode Scott Johnston talks with Evoke Coach Jessie Rich. Jessie has amassed a very respectable list of Fastest Known Times (FKTs) in the mountains and also runs his own nutritional consulting business. Join Scott and Jessie as they discuss Jessie's athletic and educational background, his training-work-life balance, and Jessie's approach to coaching. 

Fitness is the biggest factor to safety in the mountains. In this episode, Scott Johnston talks with professional guide Rob Smith about what it means to be fit for the mountains, and how a fitness foundation provides a gateway to tackling mountain goals. 

Join us for a classic from the vault: A discussion with Scott Johnston & Phil Maffetone about their joint experience with the benefits of sub-maximal training and the prominence of Aerobic Decency Syndrome in athletes and the population at large. Dr. Phil Maffetone is one of the earliest pioneer clinician-scientists to unravel the connection between aerobic capacity, and fat adaptation. 

In the episode Scott Johnston is joined by Evoke Endurance coach Leif Whittaker. They discuss Leif's book My Old Man And The Mountain -- a humorous memoir about Leif's experience climbing Mt. Everest following in the footsteps of his father, Jim Whittaker, who was the first American to summit Everest back in 1963.

In this episode, Scott Johnston talks with Evoke coach Jack Kuenzle about his impressive list of FKTs, 'Fastest Known Times', that he has amassed in this past calendar year throughout the USA and UK. They discuss Jack's background in the Navy SEALs, and his path from military training to successfully beating these running records, along with how Jack uses these experiences to coach more effectively. 

In this episode, Scott Johnston interviews professional ultra runner Tom Evans. Recently, Tom placed third at the Ultra-Trail du Mont-Blanc (UTMB), one of the most brutal and highly regarded ultra races on the planet. Scott and Tom discuss Tom's athletic background, how Tom's training has changed since he started being coached by Scott, along with strategies for pacing and nutrition during ultra races. 

In this first episode, founder Scott Johnston talks with coach Maya Seckinger about our history,  why we are here, and what we do: The evolution of the strong coaching collective that is EvokeEndurance.

Join coaches Scott Johnston and Leif Godberson for our April installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here.

Episode Guide

• 00:00:00 Introduction
• 00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training
• 00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude
• 00:11:14 How are ice climbing and dry-tooling similar and different?
• 00:19:28 Fueling advice for long days in the mountains?
• 00:24:18 Training volume modulation when switching from low- to high-altitude
• 00:29:21 Reducing weekly running volume vs. more frequent recovery weeks
• 00:32:28 Should training load go beyond that which is necessary for a specific event?
• 00:35:23 Which is better: cross fit-style training with muscluar endurance or race-specific XC ski training?
• 00:44:00 Non-jumping substitutes for Evoke’s gym-based muscular endurance routine?
• 00:48:02 Combining hill sprints and longer hill reps?
• 00:54:38 Recovery strategies after Ranger school?
• 00:58:00 Do anaerobic strides negate an aerobic workout?
• 01:00:09 Strategies for increasing speed reserve for an ultra-runner?

Join Evoke coach Larry Goldie for a discussion with Matt Hainstock. Matt is a professional mountain guide with a passion for training, who is currently working his way through the full A.M.G.A certification process. Matt underwent knee surgery following a skiing accident in 2023. Since then, Matt has recovered and returned to full capacity. Larry and Matt discuss Matt’s injury and return. 

Matt’s Article: 
https://evokeendurance.com/resources/acl-injury-repair-and-rehabilitation/

00:00:00 Introduction
00:01:25 Matt’s skiing accident
00:10:11 Matt’s injury diagnosis
00:17:34 Prehab and surgery
00:24:03 Post-surgery experiences and rehab
00:31:03 Long-term rehab and recovery process
00:34:43 Matt’s return to guiding
00:45:44 Matt’s big take-aways and lessons
00:50:33 Matt and Larry’s final thoughts

Join coaches Scott Johnston and Kylee Toth for our March installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

00:00:00 Introduction
00:01:16 Common gaps most people have in training theory
00:12:23 Does anaerobic work blunt aerobic development if done at the end of a long run?
00:16:00 Progressing group-wide physical training in tactical and military applications
00:22:14 Timing hot/cold contrast therapy with aerobic training and development
00:30:37 Are there genetic limitations to aerobic threshold improvements?
00:39:44 Reasons for decrease in aerobic threshold after high-altitude expedition?
00:41:28 Dialing local muscular fatigue levels during weighted uphill carries
00:44:38 Mixed modality aerobic base work vs. specific aerobic base work
00:49:40 Running a sub-3 hour road marathon while training for a 100k mountain running race
00:54:11 Progressing from short to longer duration hill sprints, and their training effect
00:58:00 Fixing aerobic deficiency syndrome and determining aerobic threshold at high elevations
01:02:07 Why an amateur cannot train weekly volumes similar to an elite athlete
01:05:50 Common performance declines with aging
01:09:33 Mitigating knee pain caused by down-hill running
01:15:41 Effective recovery methods during taper before a race

Join Evoke coach Dave Thompson for a discussion with Luis Freitas. Luis is an ambitious and talented alpinist and mountaineer who seeks to survive and thrive while managing his type 1 diabetes in high altitude and technical terrain. Learn about how Luis approaches his objectives, and how he manages diabetes while training, and on expeditions. 

Find Luis here:
https://www.instagram.com/luisartf/


00:00:00 Introduction
00:01:34 Why Luis chose to pursue climbing
00:02:31 Differences for a diabetic during high-output activities
00:03:54 How Luis fuels for activity
00:08:47 Luis’ solo attempt of Aconcagua
00:15:47 Surprising serum red blood cell increases with heat exposure training
00:22:29 Luis’ observations of fellow climbers performance on Aconcagua versus his own
00:24:08 How training re-framed Luis’ expectations of the trip
00:24:59 Luis’ future climbing objectives
00:27:18 The added risks of a diabetic engaging in technical climbing 
00:32:08 Luis’ long-term learning process
00:34:02 Luis’ future projects and ambitions
00:36:35 Luis’ final thoughts

Join Evoke coach Larry Goldie for a discussion with Jesse Crocker. Jesse is the creator of Goat Maps, an adventure mapping and route-planning app, as well as an Evoke Endurance athlete. Larry and Jesse discuss Jesse’s thinking behind the creation of Goat Maps, and his experiences as an athlete, and mountain enthusiast. 

More information  on the Goat Maps app:
https://www.goatmaps.com/

https://www.instagram.com/goatmaps/

00:00:00 Introduction
00:01:12 What brought Jesse to Evoke as a coached athlete
00:05:10 Jesse’s experience helping create the Gaia mapping app
00:10:45 The creation and features of Goat Maps app
00:15:00 Intention for an intuitive user experience
00:21:15 Mountain sports that can best utilize Goat Maps
00:24:32 Utilization of satellite and 3d imagery
00:28:35 Goat Maps customizable slope angle and aspect shading
00:35:08 Almost world-wide map coverage
00:40:29 Up-coming features and improvements to Goat Maps
00:43:11 How to find Goat Maps on the internet

Join coaches Scott Johnston and Kylee Toth for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

00:00:00 Introduction
00:01:24 Managing races that are 2-weeks apart
00:05:55 Sacrificing mileage for elevation gain as a mountain runner
00:16:19 Measuring uphill and downhill accumulation in a mountaineering training plan
00:19:14 Wim Hoff breathing positively affecting zone 2 performance?
00:23:12 Combating heart rate decoupling during long duration cycling training
00:32:36 Next steps after a muscular endurance block
00:35:26 Combining mountain and road running in one season
00:40:52 High-rep core circuits vs. max-strength core routines
00:53:34 Training considerations with long-Covid symptoms
00:58:24 Sufficient leg strength for skiing Mt. Rainier?
01:15:14 Should heart-rate drift tests be tailored to my event?
01:18:30 Avoiding overtraining on hilly terrain with aerobic deficiency syndrome
01:21:51 Progressing from walking to running hills
01:24:22 Delayed vs. early and systematic carb intake during training?
01:33:51 Determining intensity adjustments for shorter events
01:42:32 Strategies for racing at altitude without being acclimated

Join Evoke coach Larry Goldie for a discussion with Ian Nicholson. Ian is a professional mountain guide with decades of experience as an alpinist in mountain ranges all around the world. 

00:00:00 Introduction
00:01:45 Ian’s early days of climbing
00:09:40 Ian’s beginning ambitions to be a mountain guide
00:12:39 Being a good skier as a guide
00:16:11 Ian’s experiences becoming an A.M.G.A. certified guide
00:24:06 Dividing time instructing guides and guiding clients
00:24:43 Common mistakes made while navigating the training process for guides
00:34:37 Balancing life as a mountain guide and having a family
00:39:30 Adapting training with age and time constraints
00:46:39 Ian’s future climbing goals

Join Evoke coach Mark Postle for a discussion with Sam Hennessey about all things Denali. Sam is a professional guide with extensive experience guiding and climbing on Denali, and in the Alaska Range.

Learn more about Sam Hennessey here:
www.sunwolfadventures.com

0:00:00 Introduction
0:02:20 Sam’s experience in the Alaska Range
0:04:41 The remoteness of the Alaska Range and existing there
0:08:44 Factors that create uncertainty during an expedition
0:10:49 Alaska Range has unreliable weather forecasting
0:15:39 Being flexible with day-to-day planning
0:20:24 Summit attempts from 14k ft vs. 17k ft
0:22:58 Underestimating cold and altitude
0:24:36 Greater levels of energy expenditure unique to climbing in the Alaska Range
0:26:11 Common scenarios resulting in failure to summit
0:36:23 The necessity of training and practice on technical terrain
0:41:03 A multi-year approach for success on Denali
0:42:07 Limited bandwidth for skill instruction while on the mountain
0:50:45 Logistical challenges on Denali
0:52:45 Ways to reduce weight on Denali
0:59:41 Heat exposure on Denali
1:02:13 Best practices for descending after summiting
1:04:17 Observations of unguided parties on Denali
1:09:07 Efficient strategies for meal prep
1:14:01 Thoughts on decision-making high on Denali
1:23:48 Sam’s final thoughts about climbing Denali

Join Evoke coach Jack Kuenzle for another conversation with Will Peterson. Will requested the coaching services of Jack to prepare him for the 2025 Tor Des Geants, a two-hundred five mile ultra-running race with seventy-eight thousand feet of total vertical, taking place in September. 

In the second part of this series, they discuss how Will’s training has gone up to now, and how they’ll plan for this final training block. This is the second of their coaching conversations in the lead-up to Tor.Listen to episode #112 for their first conversation, and look out for Part 3 in early September.

To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.

Will’s Podcast: From The Backcountry

Episode Guide

00:00:00 Introduction

00:01:00 Balancing medical school rotations and training

00:02:02 Will’s recent training volumes and metrics

00:09:11 Tips on pacing and heart rate for a time trial

00:11:55 The structure of Will’s high-intensity sessions

00:19:42 More firm heart rate limits and novel stimuli

00:23:28 Strategies on pacing for long runs and downhills

00:33:09 Training efficiency with poles

00:36:44 Tweaking fueling strategies

00:41:47 Drinking to thirst at your sweat salinity 

00:44:44 Planning the upcoming training block

00:50:53 Dialing total vertical accumulation and terrain selection

00:56:21 Scouting the Tor course

00:59:02 Acclimatization and heat training

01:07:42 Sleep strategies for Tor

01:11:01 Mandatory gear for Tor

01:15:09 Final thoughts

Join coaches Scott Johnston and Kylee Toth for our January installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00:00 Introduction
0:01:40 Recovery from energy deficiency syndrome
0:06:43 Allocation of training load on weekdays vs. weekends
0:10:23 Strength cross-training options for ultra running
0:14:52 How to break a plateau in Zone 2 running pace
0:20:12 Balancing weight-loss with increasing running volume
0:27:09 Managing an overreaching of training volume during a holiday
0:29:53 Training for mountain races as a flat-lander
0:35:05 Balancing electrolytes for long endurance trainings
0:39:28 Use of ketones and bicarbonate for fueling
0:45:24 Training differences between 100 mile, and 200 mile races
0:49:09 How does training effect cortisol levels?
0:56:03 Correlation between running speed on flats vs. uphill
0:59:58 Can V02 max be increased on a bike as a distance runner?
1:13:17 VO2 max plays a minimal role in multi-hour events
1:15:43 Use of high-intensity training vs. VO2 max for short duration events
1:16:59 Opinion of VO2 max training from high level coaches
1:20:49 Does wearing a mask while running effect aerobic development?
1:24:01 Tips for training in areas with low air quality
1:25:00 Recommended books and literature for improving as a coach and athlete
1:32:39 Outro

Join Evoke coaches Scott Johnston and Nikki LaRochelle for a deep-dive in training for, and competing in ski mountaineering races. 

0:00:00 Introduction
0:03:08 Best choice of ski skins for the Grand Traverse in Colorado
0:10:37 Managing hydration and fueling during races
0:19:31 Muscular endurance training for long ski-mo races
0:25:21 Longest ski distance during pre-race training
0:32:18 Developing a system for transitions
0:35:14 Ratio of aerobic/anaerobic energy production utilized during ski-mo races
0:45:14 Why do ski-mo racers start fast, even for very long races?
0:48:28 Gear requirements during races
0:52:48 Specific training focuses in the final eight-weeks before a race
1:07:03 How to submit your own questions to Nikki about ski-mo

Join Evoke coaches Scott Johnston and Maury Birdwell for a chat with Army Ranger, and alpinist, Mauri DiMeo. DiMeo authors the Tactical Alpinism Instagram, Podcast and Youtube channel, where he shares tactics, techniques, and best practices from recreational and mountain professionals for the military to use.

Tactical Alpinism
Youtube: https://www.youtube.com/@TacticalAlpinism
Instagram: https://www.instagram.com/tacticalalpinism/
Spotify: Tactical Alpinism 

Studies Cited:

DOD Arctic Strategy: https://media.defense.gov/2024/Jul/22/2003507411/-1/-1/0/DOD-ARCTIC-STRATEGY-2024.PDF 

SFAS QC Success study: https://www.sciencedirect.com/science/article/pii/S0031938419303063 

Chapters:
0:00:00 Introduction
0:00:21 What is the crossover between military and mountain fitness?
0:03:27 Gaps in tactical training filled by approaches to mountain fitness.
0:10:01 Mountain fitness utilized during the military selection process.
0:16:00 Building strength for an endurance-focused person and military athlete.
0:20:36 Prescribing strength training within an endurance training program. 
0:21:33 Training as a generalist vs. training for specialization.
0:23:58 Melding strength and endurance as a tactical athlete.
0:33:00 Aerobic training’s roll in sustained output ability during military fitness tests.
0:39:40 Why military selections emphasize performing under deep fatigue.
0:48:35 What aids or detracts from a military athlete’s ability to perform in the mountains?
1:07:11 Favorite mountain, route, or objective of Scott and Maury B.?

Join coaches Scott Johnston and Kylee Toth for our December installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

Are you a mountaineer who has attempted to climb mountains above 6000 meters? If so, please consider participating in the survey mentioned in this podcast. Specific information on this survey is provided at the link below:

https://uwashington.qualtrics.com/jfe/form/SV_6VBMTx46BKn5wSa

0:00:00 Introduction
0:00:43 Does movement at sub-aerobic threshold intensity lessen the effects of altitude?
0:08:11 Scientific studies on the effects of using artificial acclimatization.
0:10:03 How to combat slowing down on hills during races?
0:12:45 Guidance for stacking workouts vs. following training as planned?
0:16:24 Using mileage vs. time while training on steeper terrain?
0:22:27 Two trainings per day vs. one long training session for a 100-mile race prep?
0:28:12 Training endurance for downhill skiing?
0:33:29 Is a single 6-hour aerobic base workout sufficient for a total weekly volume?
0:37:32 Considerations for post-menopausal training of general endurance?
0:46:28 Supplementing with Beta-alanine for endurance?
0:52:40 How to best train as a new trail runner with a history road-running? 
0:55:35 Varying training stimuli vs. repeating training that has previously worked?
0:59:01 Vertical accumulation guidelines for weighted muscular endurance training?
0:01:12 Achilles tendinopathy recovery strategies after an acute overuse injury?
1:03:50 Rock climber: combating muscle cramps after limit efforts?
1:06:24 Using the Suunto Zone Sense model vs. traditional three-, four-, and five-zone models?

Join Evoke coach Leif Whittaker for a conversation with Brian Oestrike. As CEO of Hypoxico Altitude Training Systems, and life-long athlete, Brian provides a wealth of knowledge on the history, protocols, and best practices of simulated altitude training (SAT). The topics covered in the conversation are listed below.

For more information on Hypoxico’s products, visit:
https://hypoxico.com/

0:00:00 Introduction
0:01:46 Brian’s athletic background
0:05:00 Brian’s shifts in athletic goals over his endurance career
0:09:48 The shifts in user groups utilizing simulated altitude training (SAT)
0:15:39 The basics of how SAT works
0:18:38 Differences between simulated altitude, and real altitude
0:22:58 Adaptations to a high-altitude, low-pressure environment
0:28:04 Risks and side effects of SAT
0:33:09 Application and use of Hypoxico Systems
0:37:25 Standard protocols for simulated altitude progression?
0:40:40 Six days to the summit and down on Everest using SAT
0:45:29 Monitoring progression & recovery
0:58:33 Age and gender differences in acclimatization protocols
1:02:59 General health improvements with SAT
1:03:25 Training respiratory muscles for altitude
1:07:05 Sleeping best practices in an altitude tent
1:10:00 How Brian has personally used SAT for his athletic goals
1:12:43 Where to find more information about Hypoxico

Join Evoke coach Scott Johnston for a conversation with Ruth Croft. Coached by Scott, Ruth secured a second-place finish at UTMB 2024, a race that attracts the best-of-the-best in the ultra running world. Learn about Ruth’s rest and recovery strategies post-UTMB, and approaches used by Ruth and Scott for Ruth’s long-term athletic development. 

More info on Ruth:
https://www.instagram.com/ruthcrofty/

0:00:00 Introduction
0:00:37 Ruth’s Post-UTMB break form training
0:03:00 Training break strategies of other professional racers
0:05:07 Does focusing on training, and racing less, lead to better outcomes?
0:11:14 Racing often and it’s effects on the body
0:15:11 Ruth’s strength training strategies
0:24:24 Ruth’s plans for training and racing in the coming year
0:27:07 Working on training basics versus exotic training methods
0:28:40 Most important methods for recovery
0:30:33 Ruth’s ambitions to become a Naturopathic Doctor
0:34:21 Serum ferritin levels in high level athletes
0:43:53 Ruth’s go-to recovery methods
0:46:10 Ruth’s nutritional strategies
0:50:59 Scott’s experiences coaching mountain runners
0:53:24 Personality types attracted to various mountain sports
0:57:22 Outro

Join coaches Scott Johnston and Kylee Toth for our November installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
0:01:16 Heart rate considerations for Vertical Kilometer Anaerobic Threshold Test
0:03:51 Will muscular endurance training improve anaerobic endurance?
0:07:53 How local muscular fatigue effects maximum heart rate
0:15:49 Does breath-holding during sprint training have a positive endurance training effect?
0:20:23 Is training at race altitude beneficial if performed only once per week?
0:27:17 Does living at altitude for 3-4 weeks prior to a high altitude race affect performance?
0:28:23 Minimum effective dose for aerobic base training; running vs. weighted carries?
0:33:08 Does VO2 max training benefit mountaineering performance?
0:36:45 Tips for gaining strength without increasing muscle mass?
0:39:06 Sympathetic vs. Parasympathetic dominance in overtraining?
0:44:24 Thoughts on gas-exchange metabolic trackers like Lumen?
0:50:55 High heart rate for 25k race. Is this damaging?
0:55:55 Maintaining ultra running performance training XC skiing in winter?
0:58:43 Why does training above zone 2 negatively effect aerobic capacity?
1:03:22 Benefits of shorter versus longer training blocks?
1:04:49 Will rucking training negatively effect ultra marathon performance?
1:06:19 Does low intensity running aid in the capacity to run faster?
1:08:29 Can I get back to my fitness high-point with a drastically reduced weekly volume?

Join Evoke coach Kylee Toth for a chat with Erika Flavelle. Coached by Kylee, Erika secured a 4th place finish of 2024 Tor Des Glaciers 450 km race, and placed 6th in the Tor Des Geants 330 km race in 2023. Listen to Kylee and Erika reflect on the training and preparation for these races, and the lessons learned from the effort.

0:00 Introduction
0:01:21 Erika’s experience competing in the Tor Des Geants 
0:03:07 Erika’s racing distance progression leading up to the Tor Des Geants
0:07:53 Erika’s strategies for racing the Tor Des Geants
0:11:43 Logistics of the Tor Des Geants
0:14:09 Differences between Tor Des Geants and Tor Des Glaciers
0:24:24 Preparation and ‘Training Camps’ to simulate race distances
0:28:20 Erika’s fueling strategies
0:36:05 The mountaineering skill components of Tor Des Glaciers
0:38:40 Qualification process for Tor Des Geants
0:41:14 Erika’s future objectives and race plans
0:44:22 Post-race recovery and monitoring
0:48:13 Erika’s thoughts for people considering participating in ultra races

Join Evoke coach Nikki LaRochelle for a discussion with Brent Herring. In summer 2024, Brent achieved the fastest known time on Colorado Trail West Bound, Collegiate West with no outside support. He did so in a time of 10 days 17 hours 38 minutes. Learn about Brent’s training and preparation, and his experiences during this successful FTK attempt. 

Details on Brent’s journey:
https://fastestknowntime.com/fkt/brent-herring-colorado-trail-co-2024-08-22

0:00 Introduction
0:01:08 Brent’s athletic background
0:02:07 Fastest Known Time categories
0:04:17 Brent’s inspiration 
0:07:47 Brent’s training approaches
0:11:10 Brent’s training year of training leading up to his FKT attempt
0:14:43 Brent’s fueling, food caching, and hydration strategy
0:19:37 Day-by-day recap of Brent’s experience
1:04:23 Brent’s last day and the emotion of finishing
1:06:25 Brent’s recovery post-FKT
1:08:37 Brent’s take-aways

Join coaches Scott Johnston and Kylee Toth for our October installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
0:01:05 How to train aerobic capacity with arthritis
0:04:00 Gauging intensity levels for general and max-strength 
0:07:40 Methods for delaying age-related muscle loss while training endurance
0:13:41 How often should an athlete conduct an aerobic threshold test?
0:23:43 Making individual adjustments to an off-the-shelf training plan
0:25:39 Recommended reading 
0:26:14 Balance between size/strength vs. speed/endurance
0:35:06 How many hours per week of training is necessary for improving aerobic threshold
0:36:58 How does long endurance training soon after strength training effect strength adaptations?
0:40:45 Running training for a ski-tour guide
0:44:46 Does tendon elasticity play a role in uphill running and how to train it?
0:51:09 How much zone 2 is too much?
0:58:23 Preventing illness and recover training after illness
1:02:20 Nasal breathing during running training
1:06:11 Blending ski-tour training with lift-served ski days
1:11:06 Adding training on top of an easy day of rock climbing
1:14:41 The effect of tapering on heart rate
1:17:07 Programming strength and endurance training in the same day while time constrained 

Join coaches Scott Johnston and Seth Keena for our July installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.

Episode Guide

00:00:00 Introduction

00:06:50 Development as an athletic coach

00:08:31 Experiences traveling for climbing

00:14:27 Methods to supplement with variable-modality aerobic volume

00:26:10 How local muscular fatigue slows pace in distance events

00:38:45 Using micro-workouts for strength development

00:50:10 Maintaining strength for multiple mountain sports

01:03:43 Pacing strategies for an aerobically deficient alpine climber

01:07:00 Should muscular endurance workouts be done only when well rested?

01:08:50 When to push through vs. take a break from training

01:12:19 Personalizing your long-term aerobic development 

01:17:58 Final thoughts and submit your own questions

Join Evoke coach Seth Keena for a conversation with Art Muir. Art, at 78 years old, is an anomaly in the mountaineering world – having summited Mt. Everest at 75 years old along with tackling many other difficult mountain objectives around the globe. Learn about Art’s training, his quest for the Seven-Summits, and he and Seth’s approach to training and personal development through their six-year athlete-coach training relationship.

Chapters:
0:00 Introduction
5:22 Art and Seth’s athlete/coach relationship
10:10 Art’s beginnings of learning to train
13:26 Learning to train for mountain objectives
16:25 Art’s first ambitions to climb Mt. Everest
21:42 Does my fitness trajectory match my goals?
25:40 Continuity vs. variability in training
30:50 Respecting day-to-day energy availability for training
34:06 All training is exercise, but not all exercise is training
36:50 Athletic training and longevity
45:27 Short-term and long-term planning of training
46:31 Don’t get too fixated on training metrics.
48:31 Incremental increasing of aerobic threshold
55:49 Training and goals when life-chapters change
58:32 Art’s Social Media project
1:03:33 Climbing Mt. Everest and visiting the South Pole at 75+ years old
1:08:02 Technical skills in the mountains
1:10:49 Guide Wisdom and Principles of Life
1:15:01 Balancing training with life obligations
1:16:50 A short talk of Art’s climbing resume and future goals

Join coaches Scott Johnston and Kylee Toth for our September installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
0:33 Success story: 200 mile ultra race
3:31 Success story: Endurance training for a fast-twitch dominant athlete
8:13 Killian Jornet’s data collection metrics and training
16:04 Efficient running/walking stride and economy of motion
24:26 Does increasing Aerobic Threshold help with weight-loss?
35:18 Can using a stationary bike help make gains in performance for mountaineering goals?
40:51 Common errors of self-coached athletes
47:21 Do multi-week hikes provide training benefit for mountaineering goals?
50:14 Is there benefit for supplementing with electrolytes for mountaineering training?
51:57 Best ways to train muscular endurance for back country hunters?
55:37 How to alter training plans with a highly constrained shift-work schedule
1:00:50 Does fueling effect the results of an aerobic threshold test?
1:06:17 How to ensure getting enough volume for building aerobic capacity?
1:11:21 Switching specific training from ultra running to Nordic skiing as winter approaches
1:15:13 Utilizing high-intensity workouts during a taper phase shortly before a race 
1:20:15 Tips for reducing stomach and gastrointestinal upset for races at altitude
1:23:44 Tips for how to plan paces for an ultra race
1:36:29 Outro

Join Evoke coaches Kylee Toth, and Andy Reed as they discuss Andy’s experiences training for and competing in the 2024 Hard Rock Hundred Mile Endurance Run.

Follow Andy on Instagram: https://www.instagram.com/canmoremd/

0:00 Introduction
1:15 Andy’s path to competing in ultra running
6:08 The evolution of Andy’s training approach to ultra races
8:47 Favorable physiological adaptations to aerobic base training for ultras 
10:38 The unique terrain of the Hard Rock route
12:50 Andy’s approach to training for Hard Rock
18:17 Andy’s thoughts about his results at Hard Rock
19:38 Thoughts on Andy’s unconventional training build
22:00 Acclimatization for Hard Rock
31:02 Andy’s experience of the race
33:44 Andy’s approach to pacing for Hard Rock
40:33 Analyzing Andy’s heart rate during the race
44:15 Pacing of top finishers at Hard Rock
47:55 Nutrition approaches for Hard Rock
53:19 What gets you through a hundred mile race?
58:26 Andy’s plans for the future

Join Evoke coaches Kylee Toth, and Jesse Rich for a discussion about nutrition and fueling for athletes. They cover common mistakes in general nutrition as well as fueling for training, nutrient monitoring, and current thoughts on carbohydrate intake for endurance athletes.

Learn more about Jesse here:
Nutrition Rundown: https://www.nutritionrundown.com
Follow Jesse's Instagram: @jessetrich

0:00 Introduction
0:51 Using the duration of an event to guide nutritional approaches
11:09 Do elite athletes have extraordinary fat burning metabolism?
17:03 Common reasons endurance athletes get G.I. issues during training and races
20:10 The importance of water intake and staying hydrated
24:30 Nutrient monitoring during training
30:03 How common is iron deficiency?
30:53 Three most common mistakes athletes make with their general nutrition
36:25 Three most common mistakes athletes make with nutrition during training
43:05 The effects of caffeine on performance
48:08 Jesse’s personal experiences in optimizing his own and his athletes’ nutrition
52:52 Jesse’s impressions of the 2024 Olympic Athletes

Join coaches Scott Johnston and Kylee Toth for our August installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
1:11 Aerobic decoupling and aerobic threshold while training for ultra marathons.
7:37 Can training at altitude benefit performance shortly before a running race?
11:03 Off-season training guidelines for a mountaineer
13:31 Can training for speed and power events have cross-over with endurance events?
22:11 Using nose breathing versus heart rate zones for indicating metabolic state
27:27 How often should elite Cross Fit athletes perform zone 2 exercise?
34:11 What metrics are most important to track on the Trainingpeaks app?
38:07 Thoughts on using Rate of Perceived Exertion versus heart rate to track training
50:38 Realistic long-term goal setting for alpinism
56:40 How to train moving quick on technical running descents
59:35 Does training at altitude during a taper for a race benefit performance?
1:01:45 Ideal stride length for vertical ascent?
1:06:02 Physiology and muscular endurance required for quick big wall ascents
1:12:39 Evoke’s first principles for training
1:15:24 What role does high intensity training play in a well-rounded training program?
1:19:59 Does having a relatively low aerobic threshold heart rate matter?
1:23:37 The role of mental fatigue on long alpine climbs
1:27:33 Thoughts on double threshold training days
1:35:06 Modulating heart rate for aerobic threshold training in hot environments

Join coaches Maya Seckinger, Nikki LaRochelle, and Kylee Toth as they answer female-specific training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
1:23 How does birth control influence athletic performance?
6:25 Managing training with lack of sleep and rest because of child care?
10:29 How to train respecting your monthly cycle?
16:07 What is “R.E.D.s”?
22:38 How many hours of sleep should a 40-45 year old female endurance athlete get?
25:13 Can you over-do carbohydrate consumption?
29:44 Food cravings and fueling during specific parts of the female cycle?
35:45 Training intensity during Luteal Phase?
40:48 Do confidence levels and risk tolerance change at different times in the female cycle?
45:43 Balancing sports goals with career and family?
48:48 Can men and women maintain the same training volume?
54:25 Are women less powerful than men?
56:00 Best way to maintain pelvic floor for endurance sports?
56:47 How to prepare for an ultra distance race with week-day time constraints?

Join coaches Scott Johnston and Kylee Toth for our July installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
1:31 Targeting specific muscles during muscular endurance training and symptoms of compartment syndrome.
7:52 Is heart rate important during muscular endurance training?
11:34 Is aerobic base work compromised by intermittent anaerobic intensity if both are used in a training session?
25:53 How do you progress volume and intensity: are you recovering?
37:38 How do heart rate-based training stress measures compare to power-based training stress measures?
46:30 Acceptable level of delayed onset muscle soreness following a muscular endurance training session.
48:33 Does incorporating traditional regimes in a weight gym benefit athletic performance?
56:14 Favorite gym-based muscular endurance regimes?
59:22 Best way to train hiking faster for ultra running races?
1:00:39 How much non-sport specific training is needed leading up to your race or event.
1:03:06 How to take a restorative break from training.
1:07:21 Tailoring your muscular endurance routine.
1:09:40 Thoughts on improving CO2 tolerance

Show Notes:
For more information on training with a power meter please listen to Evokecast episodes #28 and #30.

#28 Markus Holler On Power Meters For Running Training (Part 1):
https://www.buzzsprout.com/2065266/episodes/12870890-28-markus-holler-on-power-meters-for-running-training-part-1

#30 Markus Holler On Training Running With Power Meters (Part 2)
https://www.buzzsprout.com/2065266/episodes/12912418-30-markus-holler-on-training-running-with-power-meters-part-2

Join coaches Scott Johnston and Kylee Toth for our June installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.

To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/

Or email your questions to coach@evokeendurance.com

0:00 Introduction
1:01 Integrating zone 3 and 4 training for uphill ultras.
6:50 Training for mountaineering while living at sea level away from mountains.
13:07 Recovering from inaccurate aerobic zone assessment and over training.
20:19 Training effect differences between training longer versus shorter zone 3 and 4 intervals.
29:12 Training speed with short legs.
31:01 Using biking sessions for training muscular endurance.
33:37 Loading protocols in stair climbing training for tactical athletes.
36:16 Optimal training duration per week to increase top of zone 2 heart rate.
39:47 How time away from training effects aerobic base.
44:02 Fueling protocols for long runs.
49:12 Structuring a training program for maximizing vertical kilometers.
59:11 How to ramp up aerobic capacity with a history of training Cross Fit.
1:03:11 Best methods and tests to define athlete-specific heart rate zones.
1:06:44 Optimizing training for performing at altitude.
1:11:33 Whether or not to alternate muscular endurance training modalities in a training block.
1:14:02 Lactate analysis and testing.
1:18:06 Outro