The Athlete's Compass

In this episode of the Athletes Compass podcast, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle one of the most hotly debated topics in endurance sports: strength training. They break down why lifting heavy won’t make you bulky but will make you a more efficient, resilient, and injury-resistant athlete. With practical advice for beginners to elites, the team covers the best types of exercises, how to progress safely, scheduling strength work around endurance training, and the critical role strength plays in aging well and avoiding long-term injuries. It’s part science, part coaching insight, and all about helping everyday athletes train smarter.

• Strength training doesn't bulk you up when combined with endurance training.
• Benefits include neuromuscular coordination, tendon stiffness, and greater fatigue resistance.
• Women benefit significantly in terms of bone density and aging well.
• Start with bodyweight and build up to heavy lifting as technique improves.
• Focus on six movement patterns: hip hinge, squat, chest push/pull, shoulder push/pull, and core.
• Don’t neglect mobility and rehab work, especially around weak links.
• One to three strength sessions per week depending on the season and training load.
• Doing strength and high-intensity workouts on the same day may improve performance and recovery.
• Consistency matters more than perfection — short sessions are better than none.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle the most overlooked but pivotal phase of race performance—race week. They break down everything from tapering and travel to gear choices, mindset shifts, and even the science of sleep. With personal stories, cautionary tales, and practical strategies, this episode is the ultimate pre-race briefing for any endurance athlete. Learn how to stay sharp, avoid race-day disasters, and show up calm, confident, and ready to roll.

• Mindset matters more than muscles during race week.
• Visualization is a powerful tool, but overdoing it can cause tension.
• Pacing is everything—starting too fast can ruin your race.
• No new gear, food, or routines on race day. Ever.
• Sleep the week before matters more than the night before the race.
• Make checklists to reduce stress and avoid forgetting essentials.
• Gratitude reframes pre-race nerves into positive energy.
• Support others on the course—the energy you give is the energy you get.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In Episode 70 of The Athletes Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai bust major endurance training myths with science-backed insights. From the ineffectiveness of sodium supplementation during exercise to the power of maintaining blood glucose over muscle glycogen, this episode is packed with paradigm-shifting ideas. They also explore fasted training, metabolic flexibility, and why fat is the endurance athlete's forever fuel. Listeners get a masterclass in power profiling, testing methodologies, and how to optimize training for individual physiology. It’s endurance science with a practical edge.

• Sodium During Exercise Is Overrated: No scientific evidence supports sodium supplementation during exercise to prevent cramps, dehydration, or improve performance.
• Power Profile Testing > Ramp Tests: The Athletica power profile provides broader insight into an athlete’s anaerobic and aerobic capacities.
• Short Intervals for Twitchy Athletes: Short VO2 max intervals are more effective for sprinter-type athletes than long intervals.
• Critical Power Curve Guides Training Zones: Accurate power profiling helps set effective training zones for peak performance.
• Blood Glucose Trumps Muscle Glycogen: New research shows maintaining blood glucose may be more critical for endurance than glycogen stores.
• Fasted Training Builds Fat Adaptation: With consistency, athletes can train the body to become metabolically flexible and use fat efficiently.
• Insulin Regulates Fat Usage: Lower insulin levels from low-carb diets promote fat burning and intramuscular fat storage.
• Fat Is a Superior Long-Term Fuel: At 9 kcal/g, fat provides longer-lasting energy than carbohydrates.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass explores the role of heat training in endurance performance. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski discuss how controlled heat exposure leads to increased plasma volume, red blood cell production, and overall endurance gains—similar to the effects of altitude training. They also provide practical tips on integrating heat sessions into training, balancing active and passive heat exposure, and avoiding potential risks. If you're training for a hot race or simply looking for a new performance edge, this episode will challenge your perspective on heat adaptation.

• Heat training expands plasma volume first, triggering an increase in red blood cell count—a physiological boost similar to altitude training.
• One to three heat sessions per week can create meaningful adaptation, with regularity being key to maintaining benefits.
• Beginners should start with lower-intensity aerobic sessions, while experienced athletes may combine heat training with high-intensity workouts.
• Passive heat exposure (sauna, hot tub) complements active heat training and aids in adaptation.
• Heat training should be progressive—gradual exposure over time builds tolerance and reduces risk.
• Overheating can be dangerous—athletes should have cooling strategies in place (ice baths, cold showers) to recover efficiently.
• Elite athletes like Christian Blumenfeld used extreme heat training for Olympic success, but it’s crucial to adapt it to personal limits.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass explores the evolution of virtual cycling with Robbie Ventura and John Nichols from Velocity Cycling. Originally born out of necessity during the pandemic, Velocity has grown into a dynamic training platform that enhances real-time coaching, skill development, and community engagement. Robbie and John share their journey from struggling to keep their coaching business alive to developing a cutting-edge solution that empowers athletes and coaches alike. They discuss the importance of live coaching, skill-based training, and fostering athlete communities, ensuring that training isn't just about hitting power targets—it's about learning, improving, and staying engaged.

• Velocity Cycling was created out of necessity during the pandemic when in-person training facilities shut down.
• The platform provides live, interactive coaching, making virtual training more engaging and educational.
• Velocity emphasizes skill development, not just raw power output, helping cyclists learn efficiency, gear shifting, and terrain adaptation.
• Coaching matters—athletes perform better with guidance, real-time feedback, and motivation from both coaches and peers.
• Gamification and community building keep athletes engaged and push them to improve.
• Coaches can now train multiple athletes effectively online, reducing overhead costs while increasing accessibility.
• Future developments include a companion app for real-time adjustments and more integration with athlete data.

• Paul Warloski - Simple Endurance Coaching
• Athletica x Velocity Integration
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle listener questions on endurance training. They discuss whether workout order affects performance, the role of strength training in triathlon prep, and how to handle missed workouts. They also break down the science behind carbohydrate fueling, questioning the necessity of high-carb intake for endurance athletes. Finally, they explore whether power pedals are worth the investment and how they can enhance outdoor training. Packed with practical advice, this episode is a must-listen for time-crunched athletes looking to optimize their performance.

• Workout Order: While ideal race simulations are beneficial, the most important thing is getting the work done in a way that fits your schedule.
• Strength Training Placement: The most crucial session should come first, but strength work can fit anywhere based on availability.
• Missed Workouts: Moving sessions around is fine, but be mindful of not stacking too many hard workouts together.
• Carbohydrate Fueling: Sugar isn’t always necessary. A small amount of natural carbs (like bananas or trail mix) can be enough for endurance training.
• Context Over Content: Training plans should be adapted to the individual’s needs, experience level, and goals.
• Power Meters: A useful investment for pacing, data tracking, and improving training efficiency—especially for outdoor cycling.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window, and break down which supplements actually improve endurance performance. Whether you're an Ironman athlete or just looking for smarter ways to fuel and train, this episode offers practical takeaways for long-term success.

• Training During Ramadan: Low-intensity sessions in the morning, higher intensity workouts closer to Iftar to optimize fueling and recovery.
• Metabolic Adaptation: Fasting encourages fat oxidation and ketone utilization, which can benefit endurance athletes.
• Balancing Sleep and Social Commitments: Late-night training may impact sleep, requiring adjustments to training plans.
• Low-Carb vs. High-Carb Nutrition: A major study found no significant difference in performance between the two approaches.
• The Best Supplements for Endurance Athletes: Creatine, caffeine, and protein powders are among the most effective, while beta-alanine and glutamine offer little benefit unless dietary intake is insufficient.
• The Anabolic Window Myth: Post-workout protein timing is less important than total daily intake

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Olympic rower and world champion Martino Goretti shares his journey from competitive rowing to endurance coaching. He dives into the challenges of weight management, the importance of data-driven training, and how platforms like Athletica are changing the game for athletes. Martino also discusses his personal transformation, from overcoming serious health issues to competing in Ironman events. Whether you're a rower, triathlete, or endurance athlete, this episode is packed with insights on training smarter, building resilience, and using data for peak performance.

• Persistence is key – Martino’s career was built on a "prove them wrong" mentality.
• Weight management in elite sports – He learned from mistakes and now emphasizes working with the right nutritionists.
• The Ironman vs. Rowing lifestyle – Ironman training is a lifestyle, while rowing remains more sport-focused.
• Rowing’s full-body benefits – It's one of the most complete forms of training for endurance athletes.
• Data-driven coaching – Using analytics helps optimize performance and identify issues before they affect results.
• The importance of recovery – Sleep quality (not just quantity) is crucial for athletic performance.
• The future of training – Platforms like Athletica are making elite coaching accessible to all.

• Paul Warloski - Simple Endurance Coaching
• Rowing Secrets From a Multiple World Champ - With Martino Goretti & Prof. Paul Laursen
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Are you sabotaging your endurance performance by consuming too many carbs? In this episode, we break down a groundbreaking study on endurance fueling that challenges conventional wisdom. Does fat adaptation work for long races? How little carbohydrate is actually needed to perform at your best? Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the science of fat oxidation, hypoglycemia prevention, and how endurance athletes can optimize their fueling strategies. Plus, Marjaana shares her experiences from Ironman races and a fascinating Scandinavian fueling trick involving coffee and Coke!

• Fat oxidation is crucial for endurance performance, but many athletes rely too much on carbs.
• A new study suggests as little as 10 grams of carbs per hour can eliminate hypoglycemia and enhance performance, regardless of diet.
• Muscle glycogen may not be as critical as once thought—maintaining stable blood sugar levels might be the key to endurance success.
• Fat-adapted athletes can still benefit from small amounts of carbs without losing their adaptation.
• High-carb fueling (100+ grams per hour) may not be necessary for all endurance athletes, but it could help elite competitors.
• Endurance nutrition should be personalized based on gut tolerance, training, and performance goals.
• Old-school advice (like pre-race pasta parties) may not be essential—fat-adapted athletes can perform well with a balanced, lower-carb pre-race meal.

• Paul Warloski - Simple Endurance Coaching
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses the benefits of short vs. long intervals, the role of heat training, and how platforms like Velocity enhance interval workouts.

• Base training is crucial. Athletes with a strong low-intensity training foundation respond better to high-intensity sessions.
• Short vs. long intervals depend on physiology. Fast-twitch dominant athletes benefit more from shorter 30-30s, while endurance-focused athletes handle longer efforts better.
• HIIT workouts should be strategic. Overloading on intense training without adequate recovery can be counterproductive.
• Heat training can improve endurance. It helps increase plasma volume and stimulates EPO production for better oxygen transport.
• The most important session is the next one. Avoid overtraining by pacing efforts and leaving “one or two in the tank.”
• Technology like Velocity enhances interval training. Live coaching, gamification, and personalized feedback help athletes push harder.

• Paul Warloski - Simple Endurance Coaching
• FINALLY: The Ultimate Way to Maximise Your HIIT Intervals - With Ingvill Odden & Prof. Paul Laursen - HiitScience
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.