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

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

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

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

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

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

Or email your questions to [email protected]

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

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

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

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

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

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

Join 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 [email protected]

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

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

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

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

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

Studies Cited:

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

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

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

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

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

Or email your questions to [email protected]

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

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

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

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

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

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

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

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

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