Dive into the complete episode list for evokecast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
#123 Ask Evoke: Athlete-Submitted Questions For September 2025
25 sept. 2025
00:56:35
Join Coaches Scott Johnston and Larry Goldie for our September installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
00:09:29 Maintaining aerobic base post successful summit?
00:13:29 Adjusting zone 2 heart-rate in heat?
00:22:05 Targeted training methods for vertical gain?
00:33:10 Sprint interval lengths and VO2max pros and cons?
00:42:22 Upper-body muscular endurance training methods?
00:46:24 Training methods for uphill economy?
00:52:55 Adding aerobic volume when time-limited
00:54:20 Final Thoughts
#122 Questions From UTMB: Part 2 How We Train And Why
22 sept. 2025
00:51:54
Join Coach Scott Johnston for the second part of his series addressing common questions and inquiries he’s received following the success of his athletes, Tom Evans and Ruth Croft, at the 2025 Ultra-Trail du Mont-Blanc (UTMB). After addressing the limitations of VO2 max-focused training in Part 1, Coach Scott elucidates common concepts in Evoke’s methodology, such as fatigue resistance, muscular endurance, and anti-glycolytic training. See episode guide for topics covered.
00:16:13 Early Implementation of Muscular Endurance
00:18:16 Muscular endurance: how and why?
00:24:46 Frontier motor units
00:26:46 ME-VO2 max compared
00:28:28 Methods for ME
00:35:25 Anti-glycolytic training
00:41:10 Anti-glycolytic methods
00:49:54Final thoughts
#121 Questions From UTMB: Part 1 How We Don’t Train
17 sept. 2025
00:40:20
Join Coach Scott Johnston as he reflects on an unforgettable day in Chamonix, where his athletes, Tom Evans and Ruth Croft, won their respective overall titles at the 2025 Ultra-Trail du Mont-Blanc (UTMB). Since their victories, Scott has received hundreds of inquiries. A common thread among these being questions about VO2 max training, its methodologies, and its implications. In this discussion, Coach Scott explains VO2 max training and why it is far less critical than other training approaches for endurance performance.
00:08:31 Limitations of VO2-max theory on endurance
00:10:36 Does training VO2-max improve performance?
00:20:42 Should athletes train to improve VO2-max?
00:26:00 Little-known aspects of VO2-max
00:27:51 Improving endurance performance without VO2-max training
00:32:22 Challenges of executing proper VO2-max training
00:36:17 Could VO2-max training be conflated with muscular endurance training?
00:38:50 Open questions for athletes and coaches
#120 David Göttler: On Climbing Nanga Parbat’s Schell Route With A Paragliding Descent
06 sept. 2025
01:17:30
Join coach Scott Johnston for a conversation with David Göttler, after his recent alpine-style ascent, and paragliding descent of Schell route, on Nanga Parbat’s infamous Rupal Face. They discuss David’s training and preparation for the climb, and his experiences throughout the expedition. Details of the conversation are provided below in the Episode Guide.
David Göttler's Instagram: https://www.instagram.com/david_goettler/
Episode Guide
00:00:00 Introduction
00:03:43 Early days of David’s aerobic development
00:05:41 History with climbing Nanga Parbat
00:14:01 2025 ascent and paragliding descent of the Schell route
00:23:23 Dialing fueling and hydration on summit attempt
00:30:54 Pre-acclimitization and recovery strategies
00:34:06 Avoiding over-reaching during pre-climb activities
00:42:09 David’s personal climbing ethics
00:49:26 Technological and ethical changes in climbing
00:52:15 Training methods: the specificity spectrum
01:11:52 David’s future plans and post-expedition break
01:14:54 How to find David, and final thoughts
#119 Ask Evoke: Athlete-Submitted Questions For August 2025
27 août 2025
01:35:06
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.
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
#118 David Ayala: On His 4th Place Finish At Hardrock 100 Endurance Run 2025
20 août 2025
01:12:30
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.
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
#117 Road To Tor Des Geants, Part 2
12 août 2025
01:17:17
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.
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
#116 Ask Evoke: Athlete-Submitted Questions For July 2025
31 juil. 2025
01:18:31
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.
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
#115 Climbing Aconcagua — Step-By-Step
18 juil. 2025
01:15:56
Join Evoke coaches Leif Whittaker and Mark Postle as they discuss climbing Aconcagua, covering various aspects of the expedition including route choices, guided vs. unguided trips, training, and travel tips. They delved into the challenges of high-altitude climbing, emphasizing the importance of proper acclimatization, hydration, and pacing strategies. Leif and Mark include their personal experiences and insights on Aconcagua, highlighting the physical and emotional aspects of the climb and the need for continued vigilance during descent.
00:10:11 Pros and cons of guided vs. unguided ascents
00:15:13 Most important training elements
00:21:55 Travel to Aconcagua
00:27:54 Approach trek to base camp
00:31:01 Strategies for acclimatization and common mistakes
00:42:15 Cache and carry process of ascending
00:50:46 Common hazards
00:58:37 Tips and landmarks on summit day
01:05:32 Emotional experiences on summit day
01:07:16 Descent options to camp 2 and/or base camp
01:14:51 Final thoughts
#114 Dr. David Spindler: Actionable Tactics For Your Mental Game
10 juil. 2025
01:04:34
Join Scott Johnston for a discussion with Dr. David Spindler. Dr. Spindler, is a renowned sports psychologist, known for his work with elite athletes, including cyclist Mark Cavendish, who overcame personal challenges to break a long-standing Tour de France record. Currently, coach Scott collaborates with Dr. Spindler as part of a support team for an elite ultra runner. While Dr. Spindler typically works with professionals in various activities, this episode seeks to provide actionable mental game insights for athletes at all levels.
00:26:23 Rediscovering joy in training and practice
00:30:41 Making a difference as a coach
00:32:31 What makes a good coach?
00:43:41 Learning from mistakes
00:44:32 Master coach, Vasilis Anastopoulos
00:47:00 Avoiding compulsion
00:49:25 Selfishness in athletic pursuits
00:53:47 Opinions on Central Governor Theory
01:03:16 David’s final thoughts
#113 Ask Evoke: Athlete-Submitted Questions For June 2025
26 juin 2025
01:12:10
Join coaches Scott Johnston and Nikki LaRochelle for our June installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
00:02:31 How to progress muscular endurance sessions?
00:11:33 Practical tips for motivation?
00:21:00 What limits power during hill sprints?
00:36:03 Tips for handling post-event blues?
00:44:41 Zone 1 vs. zone 2 training for a fast twitch-dominant athlete?
00:50:11 Stair machine vs. incline treadmill for ultra training?
00:58:19 Tips for aerobic development for a fast-twitch athlete?
01:02:31 Thoughts on why zone 2 pace is decreasing?
01:06:02 Tips for mapping recovery during the training process?
#112 Road To Tor Des Geants, Part 1
16 juin 2025
01:28:43
Join Evoke coach Jack Kuenzle for a 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 first part of this series, they discuss how to tailor Will’s specific preparation with his current training, and how they’ll approach the training process over the next months. As Part 1 of this series, we will be posting Jack and Will’s monthly coaching conversations leading up to the race, for you all to enjoy.
00:07:42 Will’s athletic background and training history
00:17:02 Finding possible specific trainings within Will’s overall build
00:30:47 Will’s experiences of nutrition vs. intensity during a recent 100-mile run
00:37:18 Sweat testing and dialing electrolyte balance
00:48:22 Fueling/nutrition assessment and guidelines
00:54:18 Dialing training load in the up-coming months
01:13:54 Macro-nutrient and supplement guidelines
01:20:40 Sauna use for heat adaptation and acclimatization
01:27:10 Final thoughts
#111 Climbing Mount Baker — Step-By-Step
05 juin 2025
01:26:16
Join coaches Leif Whittaker and Larry Goldie as they provide a comprehensive guide for climbing Mount Baker, covering preparation, gear, and strategies for a typical 3-day guided ascent. Leif and Larry discuss essential equipment, packing tips, camping techniques, and nutrition strategies for mountaineering, as well as the importance of proper training and pacing during the climb. They also offer insights into the daily expectations of the climb, including the approach hike, glacier skills training, and the challenges of summit day, emphasizing safety and environmental considerations throughout the journey.
00:01:32 Am I administering and calculating my aerobic threshold test correctly?
00:07:22 Altering Evoke’s Rim-to-Rim-to-Rim plan for an 50-mile race.
00:10:11 Limitations of stock training plans
00:12:59 How fueling timing effects physiological markers like heart-rate
00:21:55 Does increased water retention from carbohydrate consumption aid in staying hydrated?
00:24:14 Managing IT band syndrome during a training block?
00:29:20 Pre-hab and re-hab for managing chronic ankle instability?
00:35:27 Maintaining aerobic base after curing aerobic deficiency syndrome
00:38:22 How to warm-up properly for high-intensity, large vertical gain runs
00:47:45 Emphasizing capacity vs. utilization for ebbs and flows between objectives
00:52:26 Why elite road-racers do not seem to dominate in mountain running races
00:56:35 Does training in zone 3 reduce aerobic capacity?
01:12:59 With aerobic deficiency syndrome, should I train predominantly in zone 2?
#109: Sid Pattison On Guiding Everest And Other Big Peaks In the Himalaya
15 mai 2025
01:08:47
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.
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
#108 Coaches’ Corner: All Things Ski-Touring And Ski Mountaineering
08 mai 2025
01:25:34
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.
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?
#106 Matt Hainstock: ACL injury, repair, and rehabilitation
17 avr. 2025
00:51:14
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.
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
#105 Ask Evoke: Athlete-Submitted Questions For March 2025
27 mars 2025
01:25:13
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
#104 Insulin And Summits: Luis Freitas On Climbing With Diabetes
20 mars 2025
00:39:45
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
#103 Jesse Crocker: Creator Of Goat Maps Adventure Planning App
13 mars 2025
00:45:04
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
#102 Ask Evoke: Athlete-Submitted Questions For February 2025
27 févr. 2025
01:46:19
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
#101 Ian Nicholson: A Life In Climbing And Guiding
20 févr. 2025
00:48:48
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
#100 Climbing Denali: Tactics And Best Practices With Sam Hennessey
13 févr. 2025
01:25:44
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
#99 Ask Evoke: Athlete-Submitted Questions For January 2025
30 janv. 2025
01:33:41
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
#98 Ski Mountaineering Racing: Training And Competing, With Nikki LaRochelle
17 janv. 2025
01:07:35
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
#97 Mountain And Tactical Fitness Crossover With Mauri DiMeo
09 janv. 2025
01:09:22
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.
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.?
#96 Ask Evoke: Athlete-Submitted Questions For December 2024
27 déc. 2024
01:17:20
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:
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?
#95 Brian Oestrike, CEO Of Hypoxico, On Simulated Altitude Training Systems
19 déc. 2024
01:13:35
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
#94 Ruth Croft: Post-UTMB 2024 Wrap-Up After Her Impressive Second Place Finish
05 déc. 2024
00:58:08
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
#93 Ask Evoke: Athlete-Submitted Questions For November 2024
28 nov. 2024
01:11:51
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?
#92 Erika Flavelle On Her 4th Place Finish Of Tor Des Glaciers 450 km Race
21 nov. 2024
00:52:07
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
#91 Brent Herring: Fastest Known Time On Colorado Trail West Bound
09 nov. 2024
01:11:09
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
#90 Ask Evoke: Athlete-Submitted Questions For October 2024
25 oct. 2024
01:21:27
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
#89 Art Muir: Aging Gracefully & Athletic Longevity As A Mountain Athlete
10 oct. 2024
01:19:17
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
#88 Ask Evoke: Athlete-Submitted Questions For September 2024
26 sept. 2024
01:37:10
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
#87 Andy Reed On Competing In The 2024 Hard Rock Hundred Mile Endurance Race
12 sept. 2024
00:59:55
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
#86 All Things Nutrition For Athletes With Jesse Rich
29 août 2024
01:00:04
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
#85 Ask Evoke: Athlete-Submitted Questions For August 2024
16 août 2024
01:37:38
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
#84 Coaches Corner: Specific Topics For Female Athletes
01 août 2024
01:02:09
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?
#83 Ask Evoke: Athlete-Submitted Questions For July 2024
18 juil. 2024
01:15:47
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
#82 Ask Evoke: Athlete-Submitted Questions For June 2024
04 juil. 2024
01:18:52
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
#81 Melissa Arnot Reid
20 juin 2024
01:25:08
Join Evoke coach Larry Goldie for a conversation with Melissa Arnot Reid. Melissa is a professional mountaineer, and guide, who has climbed extensively throughout the globe. She has summited Mount Everest six times, including a 2016 ascent without supplemental oxygen.
Show Notes: juniperfund.org
Time Stamps: 0:00 Introduction 1:37 Melissa’s time and history on Mount Everest 9:48 Melissa’s attempts at climbing Everest without oxygen 15:37 Founding of the Juniper Fund 22:07 The difference between having supplemental oxygen vs. not at altitude 31:35 How climbing puts everyday life into a different perspective 39:18 How Melissa’s life has changed since Everest 46:36 Melissa’s work as a climbing mentor 49:01 Climbing the high points of all 50 states in forty-one days 55:36 Melissa’s experience participating in the Tor des Géants 113:21 Training for Tor des Géants 119:03 Melissa’s future plans
#80 Ask Evoke: Athlete-Submitted Questions For May 2024
06 juin 2024
01:15:10
Join coaches Scott Johnston and Kylee Toth for our May 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
Time Stamps:
0:00 Introduction
0:58 Does glycogen depletion in training improve the aerobic training effect?
12:29 Training effects of glycogen depletion on Fast-twitch vs. Slow-twitch muscles.
20:03 Over-night fasting and it’s effects on glycogen in morning training.
24:43 Speed and heart rate increases due to aerobic threshold training.
28:21 Tips for accumulating vertical feet and ascent rate.
32:26 Optimal approaches to accumulating zone 2 volume with a busy life.
35:30 How much can you improve in the month before your objective?
39:47 Impact of aerobic base training for climbing at altitude?
44:17 How to choose a proper training plan.
46:21 Is fat adaptation a sport specific mechanism?
48:18 Tips for dealing with Plantar fasciitis?
51:31 What is the purpose of double threshold days?
55:54 How do you allocate time training in various intensity zones?
58:17 Recommendations for how to dopamine detox?
107:44 How to use a stair-master for training muscular endurance?
109:36 Tips for training with a busy work schedule?
#79 Roxanne Vogel On Cross-Adaptations Between Heat Stress & Hypoxia In Endurance Training
24 mai 2024
00:55:47
Join Scott Johnston for a chat with Roxanne Vogel. Roxanne is a doctoral candidate with a decade of R&D experience in the sports nutrition industry. Currently exploring interventions to improve physical and cognitive performance and adaptation to physiological challenges presented by extreme environments and prolonged exertion. An adventurer and high-altitude athlete who applied a novel pre-acclimation, training, and nutrition protocol to successfully summit Mt. Everest in 14 days door to door.
0:00 Introduction. 1:56 Roxanne’s background working with Evoke 3:37 Exploring cross-adaptations between heat stress and hypoxia 11:29 Plasma volume increases in heat adaptation improve performance at altitude. 14:03 Relationship between heart stroke volume and plasma volume. 17:38 Relationship between altitude and hemoglobin and hematocrit levels 21:52 Epi-genetic effects of altitude 26:52 Advantages of medium-term heat acclimation. 31:28 How to implement heat exposure into training 38:00 The importance of self-experimentation 40:00 Determining the efficacy of nutrition and exercise interventions. 42:31 Potential benefits of cold exposure. 50:01 Next steps in research and Roxanne’s future goals.
Show Notes: https://www.sciencedirect.com/science/article/pii/S0306456524000111
#78 Ask Evoke: Athlete-Submitted Questions For April 2024
09 mai 2024
01:28:07
Join coaches Scott Johnston and Kylee Toth 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: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
Time Stamps 0:00 Introduction 1:20 How do you manage Haglund's Deformity during training? 7:43 What's the best way to cross train for adventure racing specifically with poor skills, with biking? 12:49 Is it too late to do uphill weighted carries and muscular endurance training four weeks before my event, or will it leave me too fatigued? 17:48 What can I do in the off season to boost my ski mountaineering ascent rate to 2,000 feet per hour? 26:52 Minimum duration of weekly training duration recommend for improvements in my zone 1 and zone 2 heart rate zones? 32:50 Using uphill tempo and muscular endurance training for a 100 mile race? 39:56 What level of delayed onset muscle soreness following muscular endurance training is acceptable? 48:29 Modifications for aerobic threshold training when your pace is incredibly slow? 57:32 Is it wise to lose weight while trying to improve at running? 104:38 How to generally improve performance in the mountains? 110:24 Heart rate variance when training in heat versus cold? 113:51 How to increase speed for the same rate of perceived exertion? 118:50 How to progress vertical feet climbed per week or training block?
Show Notes: https://evokeendurance.com/muscular-endurance-all-you-need-to-know/
#77 Understanding External & Internal Training Loads: Quantification and Monitoring.
25 avr. 2024
00:16:06
Join coach Scott Johnston for a discussion on internal vs. external training loads. Learn how to quantify and qualify the training stress that your body is subject to through methods that are tailored to your individual internal physiological state.
The main topics covered, and their timestamps: 0:37: External Versus Internal Load Definitions 2:31: External Training Load Example 4:49: Internal Training Load Example 5:57: Intensity Scales For Qualifying Training Intensity 8:00: Using Heart Rate: The most practicle measure of intensity 10:05: Monitoring Internal Training Load Via Lactate Meters 11:13: The pitfalls of using percentage of Max Heart Rate to define individual training intensities. 14:48: Different Internal Responses For Fast-Twitch Vs. Slow-Twitch Athletes 15:23: Summary: Why this matters to all athletes
#76 Tactical Athlete Q&A And Round Table Discussion
11 avr. 2024
01:11:58
Join Evoke coaches Vince Paikowski, Jack Kuenzle, and Maury Birdwell as they field questions from athletes in the tactical space (this includes military, law enforcement, and first responders).
The main topics covered, and their timestamps: 6:42: What Does Aerobic Training Look Like In The Tactical Space? 15:40: Is There A Limit To Zone 2 Training Effectiveness? 25:07: How Much High Intensity Training And When? 30:44: The Need For Strength In Tactical Work 39:49: Can Strength And Endurance Be Trained In Concert? 48:53: Training Rucking Capacity 59:43: Typical Mistakes Tactical Athletes Make In Training
#75 Rob Smith On Technical And Tactical Skills For Alpinism
04 avr. 2024
00:58:46
Evoke coach Seth Keena is joined by highly accomplished alpinist and guide, Rob Smith. They discuss Rob's experiences with preparing his clients for their big goals, and how Rob approaches tackling both his own and his client's goals in a methodical and step-wise manner.
#74 Ask Evoke: Athlete-Submitted Questions For March 2024
28 mars 2024
01:19:47
Description 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