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

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