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

 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.

Dr. Spindler’s Website: https://drdavidspindler.com/

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

00:03:08 David’s backstory and formative years

00:05:34 Working with elite-level athletes

00:09:20 Dealing with performance anxiety

00:13:34 Process vs. outcome goals

00:17:00 Assessing your own motivations

00:19:51 Avoiding over-training and burnout

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

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.

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

00:02:31 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?

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.

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

00:03:03 The demands of the Tour De Geants

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

 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.

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

00:01:39 What makes Baker unique and special

00:03:46 Step 1: Gear check

00:06:11 Essential and under-rated gear for climbing Baker

00:14:55 Practical pack-loading tips

00:19:18 Step 2: Approaching your chosen route

00:22:39 Using trekking poles and approach shoes

00:25:25 Staying below aerobic threshold 

00:28:05 Step 3: Arriving at high-camp

00:30:00 First night at high-camp and securing your gear

00:36:41 Carry extra fuel to melt snow

00:37:49 Go-to back-country meals and snacks

00:45:24 Step 4: glacier skills

00:47:37 Efficiency of movement

00:50:54 Other important skills

00:54:47 The night before a summit bid and the alpine start

01:00:24 Step 5: summit day

01:00:59 Quick fuels for summit day

01:03:34 Applying warm layers and sunscreen during rest periods

01:06:09 Final push up the Roman Headwall

01:07:18 The summit is the half-way point

01:09:31 Descending safely

01:11:27 Step 6: Back to camp, and down to the trail-head

01:16:18 Training considerations for Baker

01:23:39 Go into the trip well rested

01:25:24 Where to learn more

Join coaches Scott Johnston and Maya Seckinger 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 or contact us here.

Episode Guide

00:00:00 Introduction

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?

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