Summary:

This episode of the Athletes Compass podcast features hosts Paul Warloski and guests Marjaana Rakai and Dr. Paul Laursen discussing how athletes can measure their training progress without participating in races. The conversation revolves around various methods and tools athletes can use to track improvement in different aspects of their training, including endurance, strength, and speed.

Key Points:

1. Monitoring Progress: Athletes can track progress through various tests and metrics, such as FTP tests for cyclists, MAF tests for runners, and strength assessments. These tests help in setting training zones and understanding improvements.
2. Importance of Context: Athletes should consider factors like heart rate, pace, power output, and personal feelings during training. Context matters in interpreting data and in tailoring training plans to individual needs.
3. Using Technology Wisely: Devices like Garmin and Wahoo offer valuable data, but athletes should not rely solely on them. Understanding personal feelings and responses in training is crucial.
4. Frequency of Monitoring: Athletes don't need to obsessively monitor progress. Bi-weekly or monthly checks can be sufficient, focusing on long-term trends rather than short-term fluctuations.
5. Role of Mindset: Athletes should manage their expectations and ego, especially when training at lower intensities (like zone 2) which might not feel challenging but are essential for endurance building.
6. Athletica's Role: The Athletica platform automatically updates training zones based on performance, aiding in precise and adaptive training.

• Paul Warloski - Simple Endurance Coaching
• Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
• MAF 180 Formula