evokecast

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

Join coaches Scott Johnston and Kylee Toth for our November 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
0:01:16 Heart rate considerations for Vertical Kilometer Anaerobic Threshold Test
0:03:51 Will muscular endurance training improve anaerobic endurance?
0:07:53 How local muscular fatigue effects maximum heart rate
0:15:49 Does breath-holding during sprint training have a positive endurance training effect?
0:20:23 Is training at race altitude beneficial if performed only once per week?
0:27:17 Does living at altitude for 3-4 weeks prior to a high altitude race affect performance?
0:28:23 Minimum effective dose for aerobic base training; running vs. weighted carries?
0:33:08 Does VO2 max training benefit mountaineering performance?
0:36:45 Tips for gaining strength without increasing muscle mass?
0:39:06 Sympathetic vs. Parasympathetic dominance in overtraining?
0:44:24 Thoughts on gas-exchange metabolic trackers like Lumen?
0:50:55 High heart rate for 25k race. Is this damaging?
0:55:55 Maintaining ultra running performance training XC skiing in winter?
0:58:43 Why does training above zone 2 negatively effect aerobic capacity?
1:03:22 Benefits of shorter versus longer training blocks?
1:04:49 Will rucking training negatively effect ultra marathon performance?
1:06:19 Does low intensity running aid in the capacity to run faster?
1:08:29 Can I get back to my fitness high-point with a drastically reduced weekly volume?

Join Evoke coach Kylee Toth for a chat with Erika Flavelle. Coached by Kylee, Erika secured a 4th place finish of 2024 Tor Des Glaciers 450 km race, and placed 6th in the Tor Des Geants 330 km race in 2023. Listen to Kylee and Erika reflect on the training and preparation for these races, and the lessons learned from the effort.

0:00 Introduction
0:01:21 Erika’s experience competing in the Tor Des Geants 
0:03:07 Erika’s racing distance progression leading up to the Tor Des Geants
0:07:53 Erika’s strategies for racing the Tor Des Geants
0:11:43 Logistics of the Tor Des Geants
0:14:09 Differences between Tor Des Geants and Tor Des Glaciers
0:24:24 Preparation and ‘Training Camps’ to simulate race distances
0:28:20 Erika’s fueling strategies
0:36:05 The mountaineering skill components of Tor Des Glaciers
0:38:40 Qualification process for Tor Des Geants
0:41:14 Erika’s future objectives and race plans
0:44:22 Post-race recovery and monitoring
0:48:13 Erika’s thoughts for people considering participating in ultra races

Join Evoke coach Nikki LaRochelle for a discussion with Brent Herring. In summer 2024, Brent achieved the fastest known time on Colorado Trail West Bound, Collegiate West with no outside support. He did so in a time of 10 days 17 hours 38 minutes. Learn about Brent’s training and preparation, and his experiences during this successful FTK attempt. 

Details on Brent’s journey:
https://fastestknowntime.com/fkt/brent-herring-colorado-trail-co-2024-08-22

0:00 Introduction
0:01:08 Brent’s athletic background
0:02:07 Fastest Known Time categories
0:04:17 Brent’s inspiration 
0:07:47 Brent’s training approaches
0:11:10 Brent’s training year of training leading up to his FKT attempt
0:14:43 Brent’s fueling, food caching, and hydration strategy
0:19:37 Day-by-day recap of Brent’s experience
1:04:23 Brent’s last day and the emotion of finishing
1:06:25 Brent’s recovery post-FKT
1:08:37 Brent’s take-aways

Join coaches Scott Johnston and Kylee Toth 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 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
0:01:05 How to train aerobic capacity with arthritis
0:04:00 Gauging intensity levels for general and max-strength 
0:07:40 Methods for delaying age-related muscle loss while training endurance
0:13:41 How often should an athlete conduct an aerobic threshold test?
0:23:43 Making individual adjustments to an off-the-shelf training plan
0:25:39 Recommended reading 
0:26:14 Balance between size/strength vs. speed/endurance
0:35:06 How many hours per week of training is necessary for improving aerobic threshold
0:36:58 How does long endurance training soon after strength training effect strength adaptations?
0:40:45 Running training for a ski-tour guide
0:44:46 Does tendon elasticity play a role in uphill running and how to train it?
0:51:09 How much zone 2 is too much?
0:58:23 Preventing illness and recover training after illness
1:02:20 Nasal breathing during running training
1:06:11 Blending ski-tour training with lift-served ski days
1:11:06 Adding training on top of an easy day of rock climbing
1:14:41 The effect of tapering on heart rate
1:17:07 Programming strength and endurance training in the same day while time constrained 

Join Evoke coach Seth Keena for a conversation with Art Muir. Art, at 78 years old, is an anomaly in the mountaineering world – having summited Mt. Everest at 75 years old along with tackling many other difficult mountain objectives around the globe. Learn about Art’s training, his quest for the Seven-Summits, and he and Seth’s approach to training and personal development through their six-year athlete-coach training relationship.

Chapters:
0:00 Introduction
5:22 Art and Seth’s athlete/coach relationship
10:10 Art’s beginnings of learning to train
13:26 Learning to train for mountain objectives
16:25 Art’s first ambitions to climb Mt. Everest
21:42 Does my fitness trajectory match my goals?
25:40 Continuity vs. variability in training
30:50 Respecting day-to-day energy availability for training
34:06 All training is exercise, but not all exercise is training
36:50 Athletic training and longevity
45:27 Short-term and long-term planning of training
46:31 Don’t get too fixated on training metrics.
48:31 Incremental increasing of aerobic threshold
55:49 Training and goals when life-chapters change
58:32 Art’s Social Media project
1:03:33 Climbing Mt. Everest and visiting the South Pole at 75+ years old
1:08:02 Technical skills in the mountains
1:10:49 Guide Wisdom and Principles of Life
1:15:01 Balancing training with life obligations
1:16:50 A short talk of Art’s climbing resume and future goals