Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore the fueling strategies and testing used for Tom and Ruth, examine how nutrition influenced their UTMB performances, and share tips and strategies for amateur and elite runners alike. See episode guide for topics covered. 

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

00:00:39 Paul’s experience and educational background

00:04:57 Testing for and optimizing fueling strategies

00:14:57 Causes of GI upset

00:17:11 Effects of dehydration

00:19:29 Strategies for training your gut 

00:20:99 Fueling for running vs. cycling

00:28:38 Fat for fueling and fat adaptation

00:38:48 Glycogen depletion stimulus strategies

00:45:05 Pre-race gut training

00:46:59 Nutrition should support training load

00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies

00:52:02 Work capacity of world-class athletes

00:59:40 Respiratory Exchange Rate explained

01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism

01:10:44 The gamble of fueling and training approaches

01:16:20 Model for the future of trail running

01:18:09 Final thoughts

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.

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

00:00:54 Training grip strength for ice climbing?

00:05:17 Best core exercises for alpine climbing? 

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

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.

Articles referenced in discussion:

Read about Muscular Endurance: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/

Read about Frontier Fibers: https://evokeendurance.com/resources/endurance-its-evolution-psychology-meaning-physiology-and-how-to-improve-yours/

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

00:04:19 History of Muscular Endurance

00:14:17 Muscle Power Model of Endurance

00:15:52 Ah Ha! Moment

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

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.

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

00:02:25 Fallacy of focusing on VO2-max

00:04:14 Is VO2-max ‘The Gold Standard’?

00:05:38 History of VO2-max

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

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.

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

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

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 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 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 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.

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

00:01:37 Unique demands of Aconcagua

00:03:34 Route selection

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