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 [email protected]

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

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

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

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 [email protected]

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

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 [email protected]

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?

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 [email protected]

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

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 [email protected]

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

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

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 [email protected]

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?

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