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.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai get into the crucial topic of tapering for endurance events. They explore the science behind tapering, discussing its impact on performance and the physiological changes it induces. The hosts emphasize the importance of individualizing tapering strategies to suit each athlete’s unique needs and training history. They also touch on the role of nutrition, hydration, and mental preparation during the tapering phase, providing practical tips to help athletes optimize their race day readiness.

• Tapering reduces training volume to lower physiological and psychological stress before an event.
• The ideal tapering period ranges from 14 to 21 days, with adjustments based on individual needs.
• Maintaining training frequency and intensity while reducing volume is crucial for effective tapering.
• Tapering helps enhance muscle glycogen levels, reduce heart rate, and improve efficiency.
• Individual preferences and training history play significant roles in determining the best tapering strategy.
• Nutrition and hydration should be adjusted to match reduced training volumes during the taper period.
• Mindfulness practices like meditation and walking can help manage anxiety and improve focus during tapering.

• Waking Up - A New Operating System for Your Mind
• The Unexpected Strength Training Your Endurance Athletes Need - With Erin Carson & Paul Laursen - HiitScience
• Scientific Bases for Precompetition Tapering Strategies, INIGO MUJIKA and SABINO PADILLA
• 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 address a listener question about the benefits of heat and altitude training for race preparation. They discuss how heat acclimation can improve cardiovascular function and lower heart rate during exercise, similar to altitude training. The hosts explore whether heat training can substitute for altitude training and offer practical advice on how to incorporate heat acclimation and respiratory muscle training into a routine. Nutritional strategies, including the potential benefits of ketone supplements, are also covered to help athletes prepare for high-altitude races.

• Heat Acclimation Benefits: Increases plasma volume, lowers core temperature, and reduces heart rate for given exercise intensity.
• Crossover Benefits: Heat training can offer some of the same adaptations as altitude training, such as increased blood volume.
• Practical Heat Training Tips: Use saunas, hot tubs, or exercise in hot environments to induce sweat and physiological changes.
• Nutritional Strategies: Ketone supplementation and keto diets may enhance performance at altitude by improving energy efficiency.
• Respiratory Muscle Training: Using devices like the Breathe Way Better bag can strengthen respiratory muscles and improve performance at altitude.
• Individual Responses: Both heat and altitude adaptations vary greatly between individuals; personal experimentation is essential.
• Training Advice: Athletes should try to get some high-altitude exposure before a race if possible, but heat training can be an effective alternative if not.

• Exercise & Sports: The Breath Factor | Steve Neal
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass podcast, Paul Warloski interviews Bartolomew Buczek, an Ironman athlete from Poland who has overcome tremendous odds. Despite having no athletic background and facing a serious health scare with a pituitary tumor, Bart transformed his life through dedication and training. He recently completed the challenging Lanzarote Ironman in just over 10 hours, finishing seventh in his age group. Bart shares his journey from an unhealthy lifestyle to becoming a top Ironman athlete, emphasizing the importance of consistency, smart training, and perseverance.

• Bart Buczek had no athletic background and was overweight before discovering endurance sports.
• A pituitary tumor diagnosis motivated Bart to change his lifestyle and take up triathlon.
• Bart's first Ironman experience was in Barcelona, finishing in an impressive 9 hours and 7 minutes.
• He emphasizes the importance of consistency and smart training over high volume.
• Bart's notable achievements include breaking the 9-hour mark and competing in the tough Lanzarote Ironman.
• He advises against common beginner mistakes such as treating every training session as a competition.
• Bart finds balance by integrating his training with his professional and personal life.

• 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 dive into the contentious issue of muscle cramps with sports science expert Dr. Paul Laursen. They explore two prevailing hypotheses: the common belief that cramps are due to electrolyte imbalances and dehydration, and the neuromuscular hypothesis which posits that cramps stem from unfamiliar tasks and neuromuscular fatigue. Through detailed explanations and personal anecdotes, the discussion reveals compelling evidence supporting the neuromuscular perspective, emphasizing the importance of context-specific training and preparation. Listeners are encouraged to rethink conventional wisdom and adopt more tailored training strategies to mitigate cramping.

• Muscle cramps are more likely caused by neuromuscular issues than electrolyte imbalances.
• Lack of task familiarity and neuromuscular fatigue are primary contributors to cramps.
• Proper preparation and context-specific training are crucial in preventing cramps.
• Industry promotions of electrolyte solutions lack robust scientific support.
• Acute cramp relief can be achieved through stretching to reset neuromuscular communication.
• Post-exercise nutrition should include a balance of proteins and electrolytes.

• Timothy Noakes - Waterlogged: The Serious Problem of Overhydration in Endurance Sports
• Effect of Personalized Sodium Replacement on Fluid and Sodium Balance and Thermophysiological Strain During and After Ultraendurance Running in the Heat in: International Journal of Sports Physiology and Performance Volume 19 Issue 2 (2023)
• Aetiology of skeletal muscle 'cramps' during exercise: a novel hypothesis - PubMed

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, along with Marjaana Rakai, delve into the topic of atrial fibrillation (AFib) and its impact on endurance athletes. They discuss the symptoms, causes, and risks associated with AFib and other heart issues like ventricular tachycardia, drawing from personal experiences and expert insights. Emphasizing the importance of a balanced training approach, the hosts explore the relationship between mid-zone training and heart health, and offer practical advice on how athletes can monitor their heart condition and seek appropriate medical care.

• Symptoms of AFib: Fluttering in the chest, fatigue, palpitations, and dizziness.
• Causes and Risks: Large return of blood to the heart, electrical events in the atria, and high levels of mid-zone training.
• Prevalence in Athletes: AFib and related heart issues are more reported in older male athletes but can affect anyone.
• Importance of Medical Attention: Early detection and medical intervention are crucial for managing AFib.
• Training Recommendations: Adopting a polarized training approach with balanced low and high-intensity sessions to reduce heart stress.
• Personal Experiences: Hosts share their encounters with heart issues and the importance of listening to one's body.

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen talk with Phil Whitehurst, a prominent long-distance cyclist and key contributor to Athletica. Phil shares his journey from charity rides to ultra-endurance events, revealing the secrets behind his training, the mental and physical challenges he faces, and the fulfillment he finds in these extraordinary adventures. He also discusses the innovative Workout Reserve feature he helped develop, which aids athletes in real-time performance monitoring. Tune in for an inspiring look into the world of endurance cycling.

• Phil's Endurance Journey: Transitioned from charity rides to ultra-endurance cycling, emphasizing the importance of finding one's rhythm and flow in long-distance events.
• Training Insights: Importance of incorporating strength, VO2 max, and endurance workouts into a weekly training regimen.
• Mental State and Motivation: Achieving a flow state during long rides helps in being hyper-present and connected with the surroundings, reducing daily life stress.
• Balance and Lifestyle: Phil balances his semi-retired life, work with Athletica, and endurance training by integrating his activities and maintaining flexibility.
• Workout Reserve Tool: A unique feature in Athletica.ai that helps athletes monitor and adjust their effort in real-time to optimize performance.
• Upcoming Goals: Despite a recent injury, Phil plans to participate in the Wild Atlantic Way and other major endurance events.

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