evokecast

Join coach Larry Goldie for a conversation with Dr. Sue Goldie. Sue is a triathlete, Harvard professor, and public health researcher. In 2021, Sue was diagnosed with Parkinson’s disease. Since her diagnosis, she has continued to compete in Ironman triathlons while maintaining her academic and research career and raising public awareness for those living with Parkinson’s. 

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

Learn more about Sue in the links below:

Sue is working on education initiatives with the Davis Phinney Foundation - https://davisphinneyfoundation.org/

New York Times Article About Sue: https://www.nytimes.com/interactive/2025/10/13/us/sue-goldie-parkinsons.html?unlocked_article_code=1.2U8.Fsoa.l7nSqV4lLyrR&smid=url-share

Sue’s Bio: https://hsph.harvard.edu/profile/sue-goldie/

GHELI (Global Health Education Learning Incubator): https://gheli.harvard.edu/

CHDS (Center for health decision science): https://chds.hsph.harvard.edu/

NPR Interview with John Branch: https://www.npr.org/2025/10/18/nx-s1-5575741/for-four-years-she-hid-her-parkinsons-diagnosis-then-she-let-a-reporter-follow-her-journey

Episode Guide

00:00:00 Introduction

00:04:02 Sue’s early experiences in endurance sports

00:19:57 Sue’s Parkinson’s diagnosis

00:24:44 Modifying training after Parkinson’s diagnosis

00:29:14 Learning to train with Parkinson’s 

00:36:08 Training for injury prevention

00:39:08 Tracking medication efficacy while training

00:43:02 Sue’s unique challenges during race transitions 

00:48:17 Tips for fitting training into a busy lifestyle 

00:54:44 Sue’s partnership with her coach

01:01:34 Experiences racing and embracing the ‘pain cave’

01:10:44 Facing danger and the life lesson it gives

01:11:44 Broader understanding of Parkinson’s and Sue’s future projects

01:19:05 What’s next for Sue

Join Coaches Maya Seckinger and Mark Postle 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, or if would like to learn more about the Evoke Endurance community, contact us here.

Episode Guide

00:00:00 Introduction

00:01:06 Key differences between weighted hikes and gym-based muscular endurance

00:06:21 Training for an 85k running race while cycling primarily 

00:11:30 Increase ability to run uphill late in a run

00:15:08 Stair master or stairwell for vertical gain accumulation

00:19:08 Most efficient way to build aerobic base

00:25:06 Methods for adding weekend volume for a time-constrained athlete 

00:30:54 When does flat speed work outweigh uphill tempo?

00:36:08 Acute muscle stiffness and soreness after stairs 

00:39:12 Muscular endurance substitutions for zone 4? 

00:45:18 Recommended threshold work and muscular endurance for VK race

00:49:05 Is considerable DOMS normal after a muscular endurance session?

00:53:11 Do heart rate zones matter for strength training? 

00:54:49 Book recommendations 

00:59:51 Stretching recommendations 

01:01:13 Best ways to learn about training for sport? 

01:03:16 Pros, benefits, and cons of VO2 max intervals

01:08:34 Upper body muscular endurance training for cross-country skiing?

01:11:25 Final Thoughts

Join Evoke Coach Seth Keena for an interview with Seb Pelletti, and Ethan Berman to discuss their recent first ascent of Shooting The Moon, on the South East Pillar of Ultar Sar, located in the Karakoram range of the Himalaya, in Pakistan. 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
00:01:01 Hunza Region Overview
00:04:23 History of the South East Pillar
00:09:04 2024 South Pillar attempt
00:26:36 Background of the team
00:36:09 Ethan's first formalized training
00:42:47 Seb's training and preparation
00:48:07 Unique physical demands of South East Pillar
01:01:15 Specific aspects of mental and physical training
01:09:07 The team's muscular endurance training
01:22:11 Improvement aspects for the future
01:34:12 The naming of Shoot The Moon
01:35:56 Final Thoughts

Join Coach Scott Johnston for a conversation with Joseph Mestrallet, who works alongside Scott on the team of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft as a data analyst for running performance metrics. In this discussion, they explore the pacing strategies and analytical tools used for Tom and Ruth, and how Joseph’s experience both as a runner and a mathematician provide a unique skill set to approach the pacing challenges of ultra-distance races. See episode guide for topics covered. 

Joseph’s company, Enduraw Performance Science: https://enduraw-data.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

00:00:49 Joseph’s background

00:03:58 About Enduraw

00:08:57 Emergence of data-driven performance

00:14:34 Applying data analysis

00:22:45 “Digital Twin” data modeling

00:30:19 Ruth Croft’s 2024 UTMB pacing

00:38:03 Using grade-adjusted pace

00:49:34 Tools for amateur and elite runners alike

01:01:42 Data + training builds confidence

01:09:19 Final thoughts

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