The Athlete's Compass

In this episode, the Athletes Compass team discusses the science of fuel adaptation, focusing on how athletes can optimize performance using fat or carbohydrate energy systems. With real-world insights from endurance athletes, they tackle the benefits of metabolic flexibility, the transition from carb to fat adaptation, and why both may be crucial for peak performance in different race lengths. They also cover HIIT adaptations for various athletic profiles, overtraining indicators in Athletica, and how to effectively incorporate heat training into workouts. Finally, they dive into cutting-edge sports technology like glucose and temperature monitors to evaluate their evolving role in training.

• Fuel Adaptation: Athletes can perform high-intensity workouts effectively by training their bodies to rely on fat, which helps conserve glycogen for bursts of energy.
• Metabolic Flexibility: Developing the ability to switch between fat and carb metabolism enhances endurance and optimizes energy use for varied workout intensities.
• HIIT for Profiles: Tailor high-intensity interval training (HIIT) based on whether an athlete is more endurance-focused or fast-twitch-oriented.
• Heat Training: Incorporating heat into workouts improves cardiovascular efficiency and performance in warm climates.
• Athletica’s Overtraining Warnings: These alerts are guidelines to prevent burnout, reminding athletes to monitor recovery needs alongside performance metrics.
• Emerging Sports Tech: Devices like continuous glucose and core temperature monitors show promise but require further development to be fully reliable for athletes.

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

In this episode of Athlete's Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen welcome guest Allan Egbert, an inspiring duathlete and endurance competitor. Allan shares his journey from competitive pole vaulting and martial arts to endurance racing, including his participation in the World Duathlon Championships in Switzerland. Through humorous and honest reflections, Allan discusses the role of AI in his training, the importance of consistent routines like meal prepping, and how overcoming initial challenges with Athletica’s adaptive training technology has propelled his progress. Allan’s insights reveal the crucial balance of mental resilience, discipline, and purpose-driven training.

• Journey to Endurance Sports: Allan transitioned from high-impact sports like boxing and pole-vaulting to endurance racing, leading to participation in the World Duathlon Championships.
• AI’s Role in Training: Athletica's adaptive training system provides real-time adjustments, enhancing workout efficiency and endurance.
• Mental and Physical Resilience: Facing challenges like rain-soaked conditions during races taught Allan the importance of mental strength and race-day adaptability.
• Importance of Purpose: For Allan, training is a mission fueled by camaraderie and personal growth rather than competition alone.
• Nutrition and Routine: With over 30 years of meal prepping, Allan emphasizes how consistency in diet supports his performance, citing the power of whole foods and nutrient timing.

Adaptive Tech: Athletica’s Garmin integration and AI-driven pacing help maintain and optimize Allan’s race and training efforts.

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

In this episode of Athletes Compass, Amber Searer joins hosts Paul Warloski, Paul Laursen, and Marjaana Rakai to discuss her journey as an ultra-endurance athlete. Amber shares insights on balancing family, career, and rigorous training while preparing for intense events like the 354-mile Unbound XL race. She reflects on her athletic growth from short rides with her children to conquering hundreds of miles of challenging gravel terrain, overcoming a serious back injury, and her involvement with Team One Mile, which raises funds for children of fallen military service members. Her story highlights the importance of finding a purpose, managing recovery, and the discipline needed to keep pushing boundaries.

• Endurance Development: Amber's evolution from short rides to ultra-endurance events demonstrates the power of incremental challenges.
• Training Approach: She emphasizes structured planning and setting workouts based on heart rate to avoid overtraining.
• Nutrition Challenges: Amber discusses adapting nutrition strategies to avoid gastrointestinal issues during long races.
• Recovery Importance: Mental and physical recovery play key roles in Amber’s regimen, with strategies such as scheduled rest days and monitoring heart rate variability.
• Mental Resilience: Amber underscores the mental strength needed to overcome physical injuries, setbacks, and the isolation often encountered in endurance sports.
• Team One Mile: Amber shares her experiences with Team One Mile, which raises funds for children who have lost parents in military service through endurance rides across Wisconsin.

• One Mile Leadership Project's mission is to support the children of fallen service members and disabled veterans

In this episode of The Athletes Compass, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the revolutionary impact of Athletica, an AI-powered training program designed to optimize workouts for endurance athletes. Dr. Laursen shares the origins of Athletica, rooted in his own experiences as a triathlete and researcher. They explore how Athletica integrates sensor data, such as heart rate, power, and pace, to create personalized, adaptable training plans tailored to individual athletes’ needs. The hosts also delve into the nuances of adaptive training zones, workout variations, and how Athletica ensures athletes make steady progress without overtraining.

• Personalized Training: Athletica uses data from wearables and sensors to customize training plans, adjusting them based on individual progress and fatigue levels.
• Science-Based Approach: The program is grounded in research from the HIIT Science textbook, with workouts specifically designed to optimize endurance, strength, and recovery.
• Adaptation Over Time: Athletica continuously updates training zones and intervals, ensuring that workouts remain aligned with athletes' current capabilities.
• Avoiding Overtraining: The AI detects overexertion and adjusts future workouts to promote recovery, emphasizing a smart training approach rather than “no pain, no gain.”
• Diverse Workouts: Athletica offers a variety of workouts for cycling, running, triathlon, and rowing, and encourages switching up routines to prevent boredom and injury.

• HIIT Science Book - Application of High-Intensity Interval Training
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete's Compass, hosts Marjaana Rakai, Paul Warloski and Paul Laursen continue their discussion with Andrea Zignoli to explore the importance of athlete profiling and how it can enhance your training approach. The discussion dives into the science behind profiling, explaining how Athletica automatically creates profiles based on your speed and power outputs. These profiles, which are like an athlete's "fingerprint," help tailor workouts and adjust load distribution, maximizing performance for any type of athlete—whether you're a sprinter, endurance runner, or a hybrid. Profiling also reveals insights into your recovery needs, making training more efficient and personalized.

• Personalized Profiles: Athletica creates unique athlete profiles based on power and speed metrics, helping tailor workouts to each individual's strengths and weaknesses.
• Performance Optimization: Understanding your profile helps adjust training intensity for different types of athletes, whether they are sprinters or endurance-focused.
• The Hybrid Athlete: Most athletes fall somewhere between fast-twitch (sprinter) and slow-twitch (endurance) profiles, making profiling even more important to balance their training loads.
• Training Zones: Profiles are used to define training zones for high-intensity and endurance efforts, allowing for better precision in workout planning.
• Recovery and Adaptation: Athlete profiles can give insight into how quickly you recover, guiding the frequency and type of high-intensity work you should engage in.
• Scientific Foundation: Athletica uses models like the anaerobic power reserve and critical power to accurately assess athlete capacities and adjust training as needed.

• Athlete Profiling Primer
• How Athletica Closes the Cycle: From Athlete Profiling to Training Prescription - Andrea Zignoli and Paul Laursen
• Athletica AI Endurance Training Platform

In this episode of The Athletes Compass, Dr. Andrea Zignoli, data scientist at Athletica, digs into the science behind the Workout Reserve, a revolutionary tool that aids athletes like Marjaana Rakai in performing at their best. Dr. Zignoli shares the story behind its development, how it calculates an athlete’s effort relative to their previous bests, and how athletes can use this data to optimize training and race pacing. The team also discusses its successful application in both professional cycling and Ironman competitions, showing how this AI-driven tool supports athletes in avoiding burnout and achieving personal records.

• Workout Reserve: Helps athletes measure current effort against their best historical performances, guiding optimal training and race pacing.
• Critical Power: Key metric for determining thresholds and training intensities in endurance sports.
• Real-time pacing: Athletes can use the Workout Reserve in real time on Garmin devices to manage exertion levels and avoid overexertion.
• Real-world impact: Featured in Marjaana Rakai’s Ironman World Championship preparation and applied in elite cycling races like the Giro d'Italia.
• AI-driven personalization: Adjusts to each athlete’s physiological characteristics and helps coaches focus more on strategy and athlete interaction.
• Versatility: The tool's potential to expand to other sports beyond running and cycling, such as rowing, is actively being explored.

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

In this episode of The Athlete's Compass, Tenille Hoogland joins the discussion to share her expertise on training for women in perimenopause and menopause. With a rich background as a professional triathlete and coach, she dives deep into how hormonal changes impact performance and training. The episode covers practical tips for adapting workouts, the importance of prioritizing health, and how mindset plays a key role in thriving during this transition. Tenille emphasizes the need for women athletes to listen to their bodies, adjust expectations, and use training as a tool for empowerment, all while balancing life’s other stressors.

• Adaptability in Training: Hormonal changes during perimenopause and menopause affect performance, requiring athletes to modify their approach to training.
• Prioritizing Health: Long-term health and well-being should be the foundation of any endurance training, especially in mid-life.
• Mindset Matters: Athletes should cultivate a growth mindset to navigate the unpredictability of hormonal shifts and physical performance.
• Nutritional Adjustments: Increasing protein intake and maintaining a balanced, colorful diet is crucial for women in this stage of life.
• Listen to Your Body: Being attuned to daily changes and knowing when to push or rest is key to successful training in perimenopause.
• The Importance of Strength Training: Incorporating strength and conditioning helps combat muscle loss and keeps athletes feeling strong.

• Hormones, Health and Human Potential: A Guide to Understanding Your Hormones to Optimise Your Health and Performance Dr Nicky Keay
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

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.