The Athlete's Compass

In this episode, Paul Warloski speaks with Dr. Mikki Williden, a nutrition expert and endurance athlete, about the unique nutritional and training challenges facing women over 40, particularly as they navigate perimenopause and menopause. They discuss how hormonal shifts can lead to insulin resistance, increased inflammation, and disrupted sleep, all of which affect endurance performance and recovery. Dr. Williden offers practical advice on optimizing nutrition, including increasing protein intake, adjusting carbohydrate timing, and adopting supplements like creatine. They also explore how training approaches may need to shift to accommodate the body’s changing needs without sacrificing athletic goals.

• Hormonal Shifts: Women in perimenopause experience hormonal fluctuations that impact insulin sensitivity, recovery, and fat storage.
• Protein Intake: Increasing protein to 2-3 grams per kg of body weight can help with muscle recovery, especially when combined with strength training.
• Carbohydrate Management: Adjusting carbohydrate intake, particularly post-training, helps manage insulin resistance and supports recovery.
• Sleep and Recovery: Prioritizing sleep is essential, and habits like reducing alcohol and using blue light-blocking glasses can help improve sleep quality.
• Supplements: Creatine is highly recommended, though some women may experience bloating; ashwagandha and magnesium are helpful for sleep and stress reduction.
• Training Adaptations: Endurance athletes should focus on auto-regulation, listening to their bodies, and adjusting training to meet recovery needs.
• Diet Quality: High-quality nutrition with an emphasis on fiber, phytochemicals, and healthy fats supports overall health and performance.

• Mikkipedia | Dr. Mikki Williden’s podcast, covering topics such as nutrition, fitness, and longevity.
• Jose Antonio, High protein consumption in trained women: bad to the bone?

In this episode of the Athletes Compass podcast, co-host Marjaana Rakai shares her exhilarating experience racing in the Ironman World Championships in Nice, France. She recounts the physical and mental challenges she faced, from pre-race preparations and jet lag to tackling the grueling 2400m bike climb and battling through the marathon. Marjaana emphasizes the importance of mental resilience, her mantra of embracing pain, and the critical role of pacing. Alongside hosts Paul Warloski and Dr. Paul Laursen, she delves into strategies for balancing intense Ironman training with the demands of family and work life, offering valuable insights for endurance athletes.

• Mental Resilience: Marjaana highlights the importance of mentally embracing pain and using it as fuel during endurance events.
• Pacing Strategy: Holding back early to conserve energy for the final push is essential in endurance racing.
• Nutrition Adjustments: Switching from solid food to liquid calories mid-race was a game-changer for Marjaana.
• Support Network: A strong support system is vital for balancing intense training with family responsibilities.
• Adaptability: Marjaana deviated from her pre-race plan but maintained mental strength to perform.
• Work-Life Balance: Ironman training requires sacrifices, and Marjaana speaks candidly about the challenges and guilt of balancing family life.
• Visualization and Mantras: Positive self-talk and visualization helped Marjaana push through tough moments in the race.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of Athlete's Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai discuss how to maintain mental focus during long endurance rides, strategies to manage fatigue, and the balance between training and recovery. Marjaana shares her approach to mentally preparing for 4-6 hour rides and the importance of progression and nutrition. The episode also dives into how fitness metrics like heart rate and power can guide training, but health should always come first. Finally, they address managing illness close to a big race, using Marjaana’s experience as she prepares for the Ironman World Championships after recovering from a head cold.

• Mental Focus on Long Rides: Use a variety of strategies such as music, audiobooks, or focusing on data like heart rate or power. Some athletes prefer to start rides without distractions and add them later as motivation wanes.
• Progression is Key: Gradually build up ride durations over time to avoid burnout and injury.
• Nutrition: Proper fueling is essential to maintain mental sharpness on long rides.
• Heart Rate vs. Power: Heart rate can be a better indicator of effort than power output during long endurance rides.
• Managing Sickness: When sick, prioritize rest over training. Your body’s recovery should take precedence, and signs like fatigue and lack of motivation are cues to back off.
• Fitness Metrics: While tracking fitness numbers like Training Stress Score (TSS) and chronic training load (CTL) is useful, the most important factor is overall health and consistent training.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about optimizing VO2 max, understanding the differences between training protocols like 30-30s and 4x4s, and adapting nutrition strategies for altitude. They discuss the benefits of fat adaptation, the importance of training consistency, and the use of ketone supplements for recovery. With insights on how to enhance running economy and manage energy more efficiently, this episode is packed with expert advice for endurance athletes looking to improve their performance.

• Understanding VO2 Max: It's crucial to distinguish between VO2 max as a measure of cardiorespiratory fitness and the power output or pace at VO2 max.
• Training for VO2 Max: Incorporating both high-intensity interval training (like 30-30s or 4x4s) and low-intensity zone 2 training can lead to greater improvements in VO2 max.
• Altitude and Nutrition: Nutrition strategies at sea level may not work at altitude due to differences in energy demands and oxygen availability.
• Ketone Supplements: These are best used for recovery rather than during high-intensity activities.
• Fat Adaptation: Becoming fat-adapted can improve performance in endurance sports, especially in stressful or extreme conditions.
• Improving Running Economy: Incorporating plyometrics, hill reps, and strength training can enhance running efficiency and performance.

• Rethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runners - PubMed
• Understanding Ketone Science & Supplementation | Dr. Chiel Poffé
• Outlive: The Science & Art of Longevity - New Book by Peter Attia
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen are joined by endurance sports expert and author Matt Fitzgerald. They explore the intricacies of pacing in distance running, discussing why it’s the defining characteristic of the sport. Fitzgerald shares insights from his book, How to Run the Perfect Race, emphasizing the importance of pacing as a tool for optimizing performance and avoiding common mistakes. The conversation also delves into the role of technology in training, the psychological aspects of endurance, and the ways everyday athletes can achieve pacing mastery.

• Pacing is Crucial: Pacing is the defining characteristic of distance running and is essential for optimizing race performance.
• Technology as a Tool: While technology can aid in pacing, it should be used as a tool rather than a crutch to avoid dependency.
• Psychological Elements: The mental aspect of pacing, including self-regulation and emotional control, is as important as physical training.
• Pacing Mastery: With practice, any athlete can improve their pacing skills and better realize their full potential.
• Gender Differences: Studies suggest that women are generally better at pacing due to a more cautious and calculated approach.

• Do we really need a central governor to explain brain regulation of exercise performance? - PubMed
• How to Run the Perfect Race | Book by Matt Fitzgerald | Official Publisher Page | Simon & Schuster
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass Podcast, hosts Paul Warloski and Marjaana Rakai discuss the critical relationship between arousal levels and athletic performance. They explore the Inverted U Hypothesis, which suggests there's an optimal level of arousal for peak performance, and share personal stories and expert insights on managing anxiety and excitement in both endurance and team sports. The conversation covers practical strategies such as mental rehearsal, breathing techniques, and maintaining routines to help athletes stay calm and focused. Listeners are encouraged to embrace stress as a source of energy and to cultivate mindfulness for better race-day execution.

• The Inverted U Hypothesis explains that moderate arousal leads to optimal performance, while too much or too little can hinder it.
• Personal anecdotes highlight the importance of managing anxiety and excitement in sports.
• Practical strategies to manage arousal include mental rehearsal, breathing techniques, and maintaining consistent routines.
• Embrace stress and nervousness as they can provide extra energy and focus.
• Use mindfulness and visualization to prepare mentally for race day challenges.
• Environmental factors, like crowd noise and race conditions, can impact arousal levels and should be managed thoughtfully.
• Gratitude and a positive mindset contribute to a successful performance.

• Kelly McGonigal, Joy of Movement
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the critical role of mindful breathing in athletic performance. They discuss how breathing affects the body systemically, its mindful aspects, and the importance of recovery in training. The conversation highlights techniques like box breathing and the benefits of nose breathing, while emphasizing the connection between the mind and body. Listeners gain insights into how focused breathing can improve stress management, reduce anxiety, and enhance overall fitness and performance.

• Breathing Basics: Breathing is essential for oxygen intake and carbon dioxide removal, both crucial for metabolism and bodily functions.
• Mindful Breathing: Helps keep athletes present and enhances performance by linking mind and body.
• Recovery Importance: Adequate rest and mindfulness practices are vital for proper adaptation and avoiding stress accumulation.
• Breathing Techniques: Box breathing and nose breathing are effective methods to improve calmness and respiratory efficiency.
• VO2 Max and Longevity: Maintaining high cardiorespiratory fitness is critical for long-term health, particularly during high-stress periods in life.
• Mind-Body Connection: Physical activities like swimming and walking can be meditative, aiding in stress reduction and focus improvement.

• Myokines Are The Magic Molecules You Need Right Now! - With Dr Johannes Burtscher & Prof. Laursen - HiitScience
• Physical Activity in Aging | The Journals of Gerontology: Series A | Oxford Academic
• Outlive: The Science & Art of Longevity - New Book by Peter Attia
• Breath: The New Science of a Lost Art by James Nestor
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Summary:

In this episode of the Athletes Compass podcast, listeners' questions about altitude training, cross-training, and strength training are answered by hosts Paul Laursen, Marjaana Rakai and Paul Warloski. They discuss utilizing heat training and respiratory muscle training to simulate altitude, emphasizing the importance of not neglecting basic training principles. The benefits of cross-training for marathoners are highlighted, emphasizing metabolic conditioning and enjoyment. Additionally, the significance of strength training for women over 60 is stressed, particularly for maintaining bone and muscle mass. The importance of protein and creatine intake for muscle growth and overall health is discussed, with recommendations for optimal intake. Finally, a glimpse into Athletica's future development of AI-powered strength training is provided.

Key Episode Takeaways:

• Heat training can be used to simulate altitude training by causing plasma volume expansion and triggering EPO release.
• Respiratory muscle training with tools like the Breathe Way Better Bag can strengthen respiratory muscles and improve performance.
• Simulated altitude training using devices like the Go-To Altitude mask can help prepare for races at high altitudes.
• Cross-training, such as swimming or cycling, can be beneficial for marathoners by enhancing metabolic conditioning and reducing muscle soreness.
• Strength training is essential for women over 60 to maintain bone and muscle mass, prevent falls and fractures, and improve overall health and well-being.
• Adequate protein and creatine intake are crucial for muscle growth, bone health, and overall well-being, especially for women.
• Athletica is working on developing AI-powered strength training programs to further enhance their training platform.

• Elevation Training Mask | Do High Altitude Training Masks Work?
• Isocapnic Respiratory Training System - Isocapnic Breathe Way Better
• Outlive: The Science & Art of Longevity - New Book by Peter Attia
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Paul Laursen welcome Erik Olsson, also known as the Primal Swede. Erik shares his unique journey from a sedentary lifestyle to becoming an ultra-endurance athlete. He discusses his passion for discovering personal limits, the mental challenges associated with endurance sports, and his holistic approach to coaching, which emphasizes mindset, nutrition, and primal practices like cold exposure. The conversation explores the balance between training, personal life, and maintaining a high level of fitness.

• Journey to Endurance: Erik's transition from a non-athletic background to an ultra-endurance athlete, highlighting key experiences like the Camino de Santiago and various marathons.
• Mindset Matters: The importance of mindset in overcoming physical and mental barriers in endurance sports.
• Primal Practices: Incorporating primal elements such as cold exposure, breathing techniques, and a paleo-inspired diet into training.
• Balance and Lifestyle: Finding balance between training, personal commitments, and maintaining a high fitness level.
• Coaching Philosophy: Erik’s approach to coaching focuses on mindset and personal growth rather than just physical training.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen interview Cindy Maloney, a dedicated endurance athlete who has mastered the art of balancing rigorous training with everyday life. Cindy shares her journey from discovering running in her 20s to competing in marathons, triathlons, and ultimately the Ironman World Championships in Kona. She reveals her training strategies, the importance of consistency, and how she manages to stay fit and motivated. Cindy’s insights into heat acclimation, pacing, and maintaining a healthy lifestyle are invaluable for any aspiring athlete.

• Cindy started endurance sports in her 20s, moving from running to mountain biking and eventually triathlons.
• She took a break from intense training to focus on her family, returning stronger and more determined.
• Cindy emphasizes the importance of a consistent schedule, meal prepping, and fitting workouts into daily routines.
• Her success in the Kona Ironman was due to meticulous heat acclimation, nutrition, and training.
• Balancing training with family life involves organization and prioritizing time efficiently.
• Cindy’s marathon training included frequent, shorter runs to build volume without overtraining.
• She adjusted her diet to include more protein, supporting her intense training regimen.
• Strength training is a key component of her routine, helping maintain overall fitness and prevent injuries.

• On Pace: Discover How to Run Every Race at Your Real Limit by Matt Fitzgerald
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.