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

Join coaches Scott Johnston and Kylee Toth for our April 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
1:20 How do you manage Haglund's Deformity during training?
7:43 What's the best way to cross train for adventure racing specifically with poor skills, with biking?
12:49 Is it too late to do uphill weighted carries and muscular endurance training four weeks before my event, or will it leave me too fatigued?
17:48 What can I do in the off season to boost my ski mountaineering ascent rate to 2,000 feet per hour?
26:52 Minimum duration of weekly training duration recommend for improvements in my zone 1 and zone 2 heart rate zones?
32:50 Using uphill tempo and muscular endurance training for a 100 mile race?
39:56 What level of delayed onset muscle soreness following muscular endurance training is acceptable?
48:29 Modifications for aerobic threshold training when your pace is incredibly slow?
57:32 Is it wise to lose weight while trying to improve at running?
104:38 How to generally improve performance in the mountains?
110:24 Heart rate variance when training in heat versus cold?
113:51 How to increase speed for the same rate of perceived exertion?
118:50 How to progress vertical feet climbed per week or training block?


Show Notes:
https://evokeendurance.com/muscular-endurance-all-you-need-to-know/

Join coach Scott Johnston for a discussion on internal vs. external training loads. Learn how to quantify and qualify the training stress that your body is subject to through methods that are tailored to your individual internal physiological state.

The main topics covered, and their timestamps:
0:37: External Versus Internal Load Definitions
2:31: External Training Load Example
4:49: Internal Training Load Example
5:57: Intensity Scales For Qualifying Training Intensity
8:00: Using Heart Rate: The most practicle measure of intensity
10:05: Monitoring Internal Training Load Via Lactate Meters
11:13: The pitfalls of using percentage of Max Heart Rate to define individual training intensities.
14:48: Different Internal Responses For Fast-Twitch Vs. Slow-Twitch Athletes
15:23: Summary: Why this matters to all athletes

Show Notes:
Blood Lactate Monitoring to Improve Endurance Training Effectiveness
Training Fast Twitch and Slow Twitch Endurance Athletes

Join Evoke coaches Vince Paikowski, Jack Kuenzle, and Maury Birdwell as they field questions from athletes in the tactical space (this includes military, law enforcement, and first responders).

The main topics covered, and their timestamps:
6:42: What Does Aerobic Training Look Like In The Tactical Space?
15:40: Is There A Limit To Zone 2 Training Effectiveness?
25:07: How Much High Intensity Training And When?
30:44: The Need For Strength In Tactical Work
39:49: Can Strength And Endurance Be Trained In Concert?
48:53: Training Rucking Capacity
59:43: Typical Mistakes Tactical Athletes Make In Training

Evoke coach Seth Keena is joined by highly accomplished alpinist and guide, Rob Smith. They discuss Rob's experiences with preparing his clients for their big goals, and how Rob approaches tackling both his own and his client's goals in a methodical and step-wise manner. 

Description
Join coaches Scott Johnston and Kylee Toth for our March 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]

Join Evoke coaches Dave Thompson, Leif Godberson, and Maury Birdwell as they answer questions about rock climbing training and tactics submitted by the Evoke Endurance community.

Show Notes:
Training For Rock Climbing: https://evokeendurance.com/training-for-rock-climbing/

Join Evoke coach Leif Whittaker for a discussion with high-altitude mountaineer, and professional guide, Garrett Madison. They discuss their experiences climbing in the Everest region, including Garrett's Everest-Lhoste-Nuptse combination climb that Garrett created. They also discuss Garrett's climbing and guiding on K2, training for 8000 meters peaks, and other subjects such as gear, preparation, and technical skills for ascending the world's highest and most remote mountains. 

Learn more about Garrett and his services here:
https://madisonmountaineering.com/garrett-madison/

Join Evoke coaches Scott Johnston and Leif Godberson for a discussion about the physiology behind different endurance training intensities.

Different training intensities have different training effects. Endurance is a metabolic phenomenon, where strength is a neurological phenomenon. Learn about how specific levels of zone-base training converge to produce simultaneous increases in endurance, and the speed at which endurance is performed, and how to determine your own personalized intensity zones.

This is the audio-only version of this discussion. To view the helpful illustrations that accompany the discussion, view here at the link provided:
https://youtu.be/hoz33QXXm4E

 
Show Notes:

How to conduct an Aerobic Threshold Test:
https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/

How to set your heart rate zones:
https://evokeendurance.com/setting-your-hear-rate-zones/

Join Evoke coaches Scott Johnston, Maya Seckinger, Leif Whittaker, and Mark Postle as they answer questions about climbing the Seven Summits.

Learn from our experts about how to approach climbing the seven highest peaks on each continent, as they answer questions from the Evoke Endurance community.

To join and participate in our monthly live discussions, please subscribe to our monthly newsletter for updates at https://www.evokeendurance.com, or email [email protected] to get the Zoom link.