Gene Baur is the founder of Farm Sanctuary, a place of rescue, refuge, and adoption for hundreds of farm animals each year. Farm Sanctuary shelters enable visitors to connect with farm animals as emotional, intelligent individuals. Gene has also led campaigns to change laws about animal treatment and taken undercover photographs of farms, stockyards, and slaughterhouses, documenting deplorable conditions. His pictures and videos exposing factory farming cruelties have aired nationally and internationally, educating millions about the plight of modern farm animals, and his rescue work inspired an international farm sanctuary movement. Once called “the conscience of the food movement” by Time magazine, Gene walks the walk and talks the talk when it comes to food and animal rights. Jay and Gene discuss the political and cultural steps that will bring about the end of factory farming and a healthier approach to animals and food. Today's episode was produced by Tani Levitt and Mijon Zulu. To check out more episodes or to learn more about the show, you can visit our website Allaboutchangepodcast.com. If you like our show, spread the word, tell a friend or family member, or leave us a review on your favorite podcasting app. We really appreciate it. All About Change is produced by the Ruderman Family Foundation. Episode Chapters 0:00 Intro 1:05 The state of veganism 6:18 Cultural shifts around factory farming and veganism 14:58 Gene’s three paths of activism 17:44 Gene’s legislative successes 22:25 Accepting people where they are in their journeys 25:36 Thank you and goodbye For video episodes, watch on www.youtube.com/@therudermanfamilyfoundation Stay in touch: X: @JayRuderman | @RudermanFdn LinkedIn: Jay Ruderman | Ruderman Family Foundation Instagram: All About Change Podcast | Ruderman Family Foundation To learn more about the podcast, visit https://allaboutchangepodcast.com/ Looking for more insights into the world of activism? Be sure to check out Jay’s brand new book, Find Your Fight , in which Jay teaches the next generation of activists and advocates how to step up and bring about lasting change. You can find Find Your Fight wherever you buy your books, and you can learn more about it at www.jayruderman.com .…
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The Athlete's Compass
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Вміст надано Athletica. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Athletica або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.
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Вміст надано Athletica. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Athletica або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.
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Luke Evans shares his remarkable journey from a Canadian hockey player with no running background to winning Ironman Ottawa in 8:40 while holding down a demanding engineering job. He details his self-coached early days, the influence of family, the leap to Ironman racing, and the pivotal role of Athletica’s AI coaching in managing training load. Luke discusses setbacks — from COVID cancellations to crashes, injuries, and GI issues — and the strategies that fueled his Ottawa victory, including a bold swim start, maple syrup-based bike nutrition, and disciplined pacing. His story is equal parts resilience, smart training, and passion for sport. Key Takeaways Late start, rapid rise — Luke had no formal running background before COVID, yet progressed to elite Ironman racing in just a few years. AI-assisted training — Athletica helped him track load, adjust workouts, and maintain consistency without a full-time triathlon coach. Nutrition hacks — He fueled primarily with maple syrup for carbs during the bike. Resilience — Overcame a major bike crash just weeks before Ottawa. Kona lessons — Learned hard pacing and heat-management lessons he’s eager to apply in future attempts. Balancing life — Trains at a high level while working 40+ hours a week as a consulting engineer. Structured progression — Uses data-driven intervals, consistent long rides, and focused swim sessions for targeted gains. Motivation through metrics — Performance potential graphs kept him engaged through long build phases. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode, the Athletes Compass team sits down with legendary exercise physiologist Dr. Stephen Seiler, who’s best known for popularizing polarized training. Dr. Seiler shares his latest insights into using breathing frequency as a real-time indicator of training stress—a potentially more accurate and actionable metric than heart rate or RPE. He explains the conceptual shift from traditional load-focused models to a "load–stress–strain" framework and discusses how wearables and new tech are unlocking practical ways for everyday and elite athletes to train smarter. Drawing from personal experience and collaborations with developers, he emphasizes how individual physiology, psychological state, and even life stressors all impact how we respond to training. It's an enlightening conversation for athletes and coaches alike. Key Takeaways Breathing frequency may be a more sensitive, real-time indicator of training stress than heart rate or RPE. Seiler introduces a Load → Stress → Strain framework to better define how training affects the body. Heart rate often fails to capture accumulating fatigue or psychological stress, while ventilation might pick it up. RPE (Rate of Perceived Exertion) is often unreliable due to athlete bias and difficulty measuring it in the moment. New tech (e.g., Timeware and Garmin devices) is enabling field measurement of ventilation, both frequency and depth. Breathing frequency zones may be individualized just like heart rate zones. Norwegian athletes used a now-unveiled strategy of over-breathing at the start of hills to reduce oxygen deficit. Breathing costs can rise up to 20% of VO2max , potentially limiting leg muscle performance. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In Episode 88 of Athletes Compass , hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle listener questions on aging, training volume, fasted sessions, and optimizing recovery. They explore how much genetics influence athletic aging, how even the pros structure rest days during the Tour de France, and whether walking can serve as effective low-intensity training. Listeners also get insights into VO₂ max workouts across modalities, the practicality of fasted rides, and why context is everything in endurance training. The episode wraps with a call to contribute to an innovative field study through the Athletica platform. Key Takeaways Genetics vs. Environment : Genetics play a role in aging, but epigenetic factors like training, nutrition, and stress management matter more. Training with Youth : Aging athletes benefit from training with younger, high-intensity partners. Tour de France Rest Days : Even pros ride on “rest days” to maintain high fitness levels. Lactate Myth : The idea of “flushing lactate” has been scientifically debunked. Walking Works : Regular walking supports parasympathetic balance and long-term endurance health. Fasted Training : There's anecdotal evidence from elite cyclists, but limited scientific support—still, many swear by it. VO₂ Max Specificity : Cross-modality HIIT can improve VO₂, but sport-specific training offers neuromuscular advantages. Race Prep : The day before a race should prioritize low stress, short efforts, and psychological readiness. Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode of the Athlete's Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome endurance researcher Harrison Dudley-Rode to explore "durability"—a newly emerging fourth pillar of endurance performance alongside VO2 max, threshold, and economy. They unpack how physiological performance metrics like lactate threshold and critical power decline over time, what influences this degradation, and how athletes can potentially train to slow it. They also dive into the role of metabolic flexibility, sex differences, and new tools like Athletica’s Interval IQ in better understanding and enhancing long-term endurance. Key Takeaways Durability refers to how well an athlete maintains physiological performance (like lactate threshold and VO2 max) over prolonged exertion. Traditional lab metrics are static; durability recognizes their dynamic decline during extended activity. Durability varies greatly among individuals due to factors like muscle fiber types and sex differences—females tend to be more durable physiologically. High training volume, consistency, long workouts, resistance training, and possibly fasted training may help improve durability. Carbohydrate availability plays a significant role in mitigating decline during exercise. There’s currently no consensus on the best training method to enhance durability—more research is needed. Real-time tools like Athletica's “Intervals IQ” aim to help track threshold changes during workouts. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode, the team is joined by Dr. Stacey Brickson, a physical therapist, certified bike fitter, and endurance coach with over 30 years of experience. They unpack the critical role of bike fitting—especially for athletes over 40—and why comfort should never be compromised for aerodynamics. Dr. Brickson shares practical tips on saddle selection, posture, cleat alignment, and how to manage common issues like leg length discrepancies. The group also explores the evolution of indoor training communities and the unique advantages of platforms like Velocity for maintaining connection and accountability. Whether you’re a competitive triathlete or weekend warrior, this episode delivers valuable insights to help you ride stronger and pain-free. Key Episode Takeaways Bike fitting is essential after age 40 due to tissue quality decline and reduced flexibility. Comfort trumps aero for most long-course athletes—especially in Ironman racing. Poor posture off the bike (e.g., desk jobs) affects fit and pain on the bike. Saddle comfort is non-negotiable; test multiple models in a saddle library if possible. Aggressive changes in fit (e.g., slamming the stem) should be made incrementally and only after musculoskeletal assessment. Leg length discrepancies are rare but often misdiagnosed; shimming should be used cautiously and temporarily. Training platforms like Velocity offer a powerful hybrid solution for in-person and remote group rides. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this powerful and deeply personal episode of The Athletes Compass , host Paul Laursen is joined by trauma-informed coach and TEDx speaker Pete Armstrong to explore the concept of emotional fitness—especially for men and athletes. Pete shares his journey from emotional suppression and high achievement to self-awareness and healing through therapy and coaching. The conversation highlights the destructive role of the inner critic, the significance of self-empathy and self-compassion, and the transformative power of understanding one's emotional roots. This episode challenges conventional thinking around athletic performance, suggesting that true resilience and longevity come from emotional well-being, not just physical prowess. Key Takeaways Emotional fitness is as critical as physical fitness for overall performance and well-being. The "inner critic" can drive success but often at the cost of personal happiness and healthy relationships. Emotional literacy—naming and understanding your emotions—is the first step in healing. Many high-achieving athletes are driven by unresolved childhood wounds and low self-worth. Mental health struggles are often misidentified; they’re more accurately emotional issues. Practices like meditation, journaling, and self-compassion build emotional resilience. Strong relationships and self-acceptance have a direct impact on athletic performance and recovery. Happiness, not achievement, is the true performance enhancer. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this Q&A-packed episode, the Athletes Compass team—Paul Laursen, Marjaana Rakai, and Paul Warloski—explore the critical balance between nutrition, recovery, and performance for endurance athletes. They answer listener questions covering the best times to lose weight, managing taper and recovery between back-to-back events, and the ongoing debate between old-school long slow distance (LSD) and modern high-intensity training. Highlighting personal experiences, platform tools like Athletica, and foundational science, they offer practical advice for athletes of all levels to train sustainably and intelligently. Key Episode Takeaways: Best time to lose weight : Post-race or during base season—not during high-stress build phases. Clean eating trumps calorie counting : Removing sugar and processed food yields major benefits. LSD still matters : Long slow distance builds aerobic base and fat-burning capacity. Recovery is non-negotiable : Especially with back-to-back races, don’t chase gains—protect what you’ve built. Strength training boosts endurance : Improves efficiency and fatigue resistance. Metrics aren't everything : High training scores don’t always translate to race-day performance. Individual variability rules : What works for one may not work for another—self-awareness is key. Start early : A strong foundation starts a year out, not three months before race day. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this reflective episode, the Athlete’s Compass team unpacks key takeaways from their conversation with Dr. Phil Maffetone. Hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore the dangers of being "fit but unhealthy," the importance of aerobic base training, and the insidious role of stress and overtraining. They discuss the pitfalls of performance-obsessed training culture and highlight the need for recovery, holistic thinking, and individualized training approaches. From managing cortisol to trusting intuition over numbers, this episode is a wake-up call for athletes chasing results at the cost of well-being. Key Takeaways Being "fit" does not equal being healthy; hidden stress and overtraining can lead to systemic issues. Pure aerobic training is foundational for long-term athletic development. Metrics and data should guide—not dictate—training; obsession can be counterproductive. Stress (physical, emotional, mental, biochemical) plays a massive role in undermining performance and health. Individualized approaches are more effective than one-size-fits-all formulas, even when considering gender or age. High-intensity training without a solid aerobic base leads to burnout and stagnation. Athletes often don’t realize how stressed they are until they remove themselves from the environment. Simplifying inputs (refined carbs, intense training, stress) can have dramatic effects on performance and health. The Truth About Overtraining and Recovery with Dr. Phil Maffetone Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this Q&A-focused episode of The Athletes Compass , the hosts respond to listener questions around balancing endurance training with busy lives. They break down how Athletica's adaptive AI helps athletes navigate shifting schedules, discuss when to move or modify a VO2 Max workout, and explore the nuances of short interval formats like 30-30s, 30-15s, and 40-20s. The conversation also challenges the traditional idea that one massive long run is essential before race day, offering a volume-based approach instead. For everyday athletes juggling work, family, and goals, this episode is a reality check and a motivational guide. Key Takeaways: Sleep trumps all : 90% of recovery comes from quality sleep. Training flexibility is essential : Athletica lets you move, skip, or swap workouts without breaking your plan. Busy athletes need context-based plans : Not every day allows for a perfect session—do what’s sustainable. VO2 Max sessions aren't sacred : Move them if needed, or modify based on how you feel. 30-30s aren’t just for cyclists : They're equally effective for runners when adapted correctly. Strides need better explanation : They're about activating fast-twitch fibers, not hitting a specific HR. Volume over singularity : Weekly mileage matters more than one long run. The AI isn’t perfect, but it’s improving : Take AI feedback with context and a grain of salt. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
1 The Truth About Overtraining and Recovery with Dr. Phil Maffetone 1:01:20
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Відтворити Пізніше Відтворити Пізніше Списки Подобається ПодобаєтьсяIn this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance training. They explore the dangers of being “fit but unhealthy,” chronic overtraining, and the societal pressure to do more. Marjaana shares her personal crash and comeback story, illustrating how a high-performance mindset without balance led to physical and emotional burnout. Dr. Maffetone introduces the MAF Method, emphasizing low-intensity aerobic training, recovery, nutrition, and biofeedback tools to reclaim health and elevate performance. It’s a call to rethink endurance culture, starting from the brain down. Key Takeaways: Fitness can come at the expense of health if training is unbalanced. The “no pain, no gain” mindset is deeply ingrained—but often harmful. Many endurance athletes are unknowingly overtrained and overstressed. Recovery, nutrition, and nervous system balance are essential components of athletic progress. The MAF (Maximum Aerobic Function) method helps athletes build a strong aerobic base for long-term performance. Tools like heart rate monitoring and heart rate variability can give essential feedback. Social pressure and misinformation from media and food industries contribute to poor health choices. Small, consistent changes—especially in food and pace—can yield major long-term benefits. How HIIT Helps and Hurts - Dr. Phil Maffetone Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode of the Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski navigate the overwhelming world of training advice by highlighting six core pillars for endurance performance: base training, HIIT, strength training, sleep/recovery, nutrition, and mental health. They discuss how to recognize when you're out of balance, why "feel" matters more than metrics, and how even elite athletes use intuition to guide training. With humor, science, and real-life examples, they deliver a grounded framework to help everyday athletes train effectively and sustainably. Key Episode Takeaways Homeostasis (Balance) is the ultimate goal—stress is necessary but must be counterbalanced by recovery. Base Training is essential for building metabolic flexibility and long-term adaptation. Feel Over Metrics : Even top athletes prioritize how their body feels over data. HIIT and Strength Training provide necessary stressors for growth but should be used strategically. Sleep and Nutrition are recovery pillars often overlooked but critical for adaptation. Mental Health and Community amplify both performance and well-being. Red Flags in training include fatigue, poor sleep, emotional irritability, and poor HRV trends. Avoid Trends that don’t serve your individual context—personalization is key. Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode, the hosts explore two seemingly distinct but deeply related endurance training concepts: MAF testing and Fat Max workouts. Dr. Paul Laursen breaks down the science behind the Maximal Aerobic Function method (popularized by Phil Maffetone) and how it revolutionized the performance of athletes like Mark Allen. They dig into how low-intensity training at a controlled heart rate improves fat oxidation, enhances durability, and lays the foundation for long-term speed and endurance. From personal frustrations to science-backed explanations, the conversation reinforces why slowing down—sometimes to a walk—is often the smartest path forward. Key Takeaways: MAF = Maximal Aerobic Function , a method using 180 minus your age to find your optimal aerobic heart rate. "Slow down to speed up" – building a fat-burning base requires patience. Walking during workouts is valid if needed to stay in MAF heart rate. MAF tests can be used for running and cycling to monitor aerobic progress. Fat Max is the point of highest fat oxidation and improves with base training. Stress, sleep, and diet have massive effects on fat-burning capacity. Heart rate data should come from accurate devices like chest straps, not wrist-based monitors. Durability = less aerobic decoupling , and is enhanced by training at MAF intensity. Athlete's Compass Episode #53: Base Training for Endurance Athletes Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood. MAF 180 Formula…
In this back-to-basics episode, the hosts—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—strip away the noise of elite training paradigms to focus on what truly moves the needle for everyday endurance athletes. They lay out the six foundational pillars of performance: movement, HIIT, strength training, nutrition, sleep, and mental health. With refreshingly real talk, the trio addresses common roadblocks like time constraints, parental duties, and over-analysis, advocating instead for simplicity, adaptability, and consistency in training. The mantra? Chop wood, carry water. Key Takeaways: Movement is non-negotiable : It’s the baseline pillar—walking, biking, commuting all count. Aerobic base is essential : Consistent, low-intensity cardio builds longevity and efficiency. HIIT matters—but sparingly : Use the 80/20 polarized model: 80% low, 20% high intensity. Strength training prevents injuries and boosts performance . Nutrition fuels adaptation : Whole foods and adequate protein intake are crucial. Sleep is the ultimate recovery tool —everything else is secondary. Mental health is interconnected with physical training; movement supports emotional resilience. Stop overanalyzing : Perfect metrics are less important than consistency. Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In Episode 77 of the Athletes Compass Podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about VO2 max training, with a focus on the nuances of interval sessions like 30-30s, 40-20s, and five-minute efforts. They explore the importance of pacing, individual adaptation, terrain selection, and recovery while emphasizing context-specific approaches. The team also discusses the role of AMPK signaling, managing training load, and the mind-body connection that can influence performance. The key takeaway? There's no one-size-fits-all solution, but thoughtful adjustments can optimize results while safeguarding long-term consistency and health. Key Takeaways Pacing is essential: Go hard but leave a rep or two in the tank; pacing ensures quality across intervals. Context matters: Terrain, event specificity, and athlete type should guide interval choice (e.g., 30-30s vs. 40-20s vs. 5x5). Open workouts > erg mode: Open formats allow day-to-day variability and better adaptation. Mind-body connection is key: Visual feedback “blinding” can reveal untapped potential and overcome self-doubt. AMPK signaling explained: Both VO2 max and long aerobic sessions stimulate mitochondrial growth; mode impacts neuromuscular load. Recovery is non-negotiable: HRV, sleep, and overall fatigue should inform when to push or ease off. Perfect is the enemy of great: Slight deviations in power or terrain are acceptable if the training goal is still met. Specificity as race day nears: Adapt sessions based on course demands closer to competition. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode, the Athletes Compass team continues their deep dive into VO2 max, shifting the spotlight from the heart and lungs to the muscles, capillaries, and mitochondria. Dr. Paul Laursen breaks down how oxygen delivery is only part of the equation — your muscles must be primed to use that oxygen. They explore how endurance training, muscle fiber types, capillary density, and even nutrition play critical roles in determining your performance ceiling. From everyday athletes to elites, this conversation lays out the science and strategy for getting the most out of your training. Key Takeaways VO2 max is limited not just by cardiovascular output, but by muscular capacity to utilize oxygen. Mitochondrial density and capillary growth are crucial for efficient energy production in muscles. Base training (Zone 2) sends the necessary signals to build aerobic capacity and fat-burning efficiency. Fast-twitch fibers can be trained to become more fatigue-resistant with specific high-intensity and strength training. Strength endurance (like low cadence cycling) may promote mitochondrial development in larger muscle fibers. Blood volume and red cell count are critical; they can be naturally boosted by heat training, altitude, and proper nutrition. Anemia, especially low ferritin or B12, drastically reduces performance and should be checked via bloodwork. Holistic recovery and stress management are non-negotiables for athletic longevity. 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 Laursen, Marjaana Rakai, and Paul Warloski explore how the heart functions as a major limiter of VO2 max and endurance performance. They break down the components of cardiac output, discuss genetic ceilings and the effects of aging on heart rate, and offer practical training strategies to maximize cardiac function. Drawing on scientific literature and real-world athlete examples, the team gives actionable advice for improving VO2 max—even for everyday athletes. Key Takeaways: The heart, especially cardiac output, is often the primary limiter of VO2 max. VO2 max = cardiac output (stroke volume × heart rate). Both factors matter. Aging reduces max heart rate—roughly 1 beat per year—which can lower VO2 max. Genetics play a role, but consistent, individualized training has a big impact. High training volume improves efficiency and threshold; HIIT boosts VO2 max ceiling. Training zones differ across sports due to body position and demands (e.g., swimming vs. running). Individual variability in heart rate response and adaptation is normal. Accurate zone setting requires solid data: races, FTP tests, 5K runs, etc. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode, Paul Laursen, Paul Warloski, and Marjaana Rakai tackle one of the least understood but critically important VO2 max limiters: the lungs. From the phenomenon of exercise-induced arterial hypoxemia (EIH) affecting 50% of elite athletes to practical methods for respiratory muscle training, the trio breaks down the science of lung function and its real impact on athletic performance. Whether you're curious about lung size, high-performance breathing tools, or simply how to get more oxygen into your bloodstream, this episode offers actionable insights and an engaging discussion around a key pillar of endurance capacity. Key Episode Takeaways Lung function can limit VO2 max, especially in elite athletes experiencing EIH. Environmental irritants like smoke and pollution can compound oxygen saturation issues. Four key mechanisms cause EIH: ventilation-perfusion mismatch, high cardiac output speed, physiological shunting, and alveolar hypoventilation. Training respiratory muscles can reduce the impact of EIH and improve performance. Tools like the Breathe Way Better bag and PowerBreathe help train lung musculature. Lung size correlates with body size and can impact VO2 max, especially in smaller-stature individuals. Women are more likely to experience EIH due to generally smaller lungs. VO2 max improvements also aid in submaximal performance by increasing efficiency. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode of the Athlete’s Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—breaks down VO2 max: what it really means, why it's relevant for every endurance athlete (not just the elites), and how it connects to performance, recovery, and long-term health. They explore how training, genetics, testing accuracy, and strength work all influence VO2 max, and offer actionable strategies to improve it at any level. Whether you're chasing PRs or aiming for a healthier life, understanding your VO2 max can be a game changer. Key Takeaways VO2 max = maximal oxygen uptake , a key indicator of endurance and longevity. It’s not just for elite athletes—your health span and performance depend on it too. Four main limiters: lungs, blood’s oxygen-carrying capacity, heart function, and muscle oxygen uptake. Genetics play a role (~50%), but training can greatly improve VO2 max. Tools like Garmin, metabolic carts, and VO2 Master provide various levels of measurement accuracy. Zone 1 and 2 training build the aerobic base necessary for VO2 max gains. Strength training enhances muscular power and helps reach VO2 max potential. Heat training ("poor man's altitude") boosts plasma volume and aids adaptation. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
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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. Key Takeaways 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 - Endurance, Strength Training, Yoga 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. Key Episode Takeaways 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 - Endurance, Strength Training, Yoga 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. Key Takeaways 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 - Endurance, Strength Training, Yoga 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. Key Takeaways 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 - Endurance, Strength Training, Yoga 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. Key Takeaways: 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. Athletica x Velocity Integration Paul Warloski - Endurance, Strength Training, Yoga 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. Key Takeaways: 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 - Endurance, Strength Training, Yoga 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. Key Takeaways 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 - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
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The Athlete's Compass
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 . Key Takeaways: 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. Rowing Secrets From a Multiple World Champ - With Martino Goretti & Prof. Paul Laursen Paul Warloski - Endurance, Strength Training, Yoga 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! Key Takeaways 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 - Endurance, Strength Training, Yoga 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. Key Takeaways 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. FINALLY: The Ultimate Way to Maximise Your HIIT Intervals - With Ingvill Odden & Prof. Paul Laursen - HiitScience Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode of The Athlete’s Compass , former skeleton racer and downhill mountain biker Kimber Gabryszak shares her incredible transition into endurance sports, tackling the challenges of long-distance running, triathlon, and Ironman training. She discusses the mental and physical shifts required to go from power-based sports to endurance racing, the importance of slowing down to build aerobic efficiency, and the role of structured training programs like Athletica. Kimber also shares insights on recovering from injury, embracing patience, and finding motivation in the process. Whether you're an experienced endurance athlete or just starting, her story is full of relatable struggles, practical advice, and inspiration. Key Episode Takeaways Transitioning from Power to Endurance is Tough: Going from sprinting and high-intensity sports to long-distance running requires a complete mindset shift. Slow Down to Go Fast: Building endurance means embracing patience—low heart rate training, run-walk strategies, and incremental progress. Swimming is 50% Technique: Hiring a swim coach was a game-changer in Kimber’s triathlon journey, showing that efficiency beats brute force. Trust the Process: Whether it's endurance training or injury recovery, progress comes from consistency, not quick fixes. Mindset is Everything: Adopting a perspective of gratitude and resilience helps athletes navigate setbacks and celebrate small wins. Find the Right Training Plan: Programs like Athletica provide structure, but it's key to understand how to tweak them based on individual needs. Surround Yourself with the Right People: Training with better athletes and getting expert advice accelerates progress. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
This episode of the Athletes Compass Podcast brings physiotherapist David Wadsworth to the mic for a deep dive into pain management, injury prevention, and the crucial role of strength training for endurance athletes. We explore the science behind chronic pain, the importance of proper diagnostics, and actionable strategies to improve mobility, strength, and resilience. Whether you're a runner, cyclist, or triathlete, this episode offers practical tips for reducing injury risks, optimizing performance, and maintaining athletic longevity. Key Takeaways: Training Load: Gradual increases in training are key to avoiding overuse injuries. Acute vs. Chronic Pain: Acute pain involves structural damage; chronic pain is often tied to nervous system sensitivity and may lack visible injury markers. Role of Fascia: Fascia plays a significant role in mobility and injury recovery; unresolved tightness can perpetuate inflammation and pain. Strength Training: Comprehensive strength training, not just sport-specific exercises, is crucial for injury prevention and balanced development. Warm-Up and Technique: Incorporating drills and specific movements into warm-ups can improve running economy and prevent injuries. Aging Athletes: As strength naturally declines with age, maintaining muscle and incorporating diverse movements become even more important. The Mental Side of Injury: Adapting goals and focusing on recovery processes can reduce the emotional toll of being sidelined. David Wadsworth 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 dive into the science and practice of zone 1 and 2 endurance training, emphasizing its pivotal role in improving fat metabolism and overall performance. They discuss the importance of low-intensity workouts, the pitfalls of over-reliance on sugars during training, and how calm, controlled sessions enhance physiological adaptations. Through engaging anecdotes and actionable advice, the team underscores the necessity of building a solid aerobic base and offers insights into tailoring training plans with tools like Athletica. The episode wraps up with practical tips for controlling intensity and fueling smarter, aiming to empower everyday athletes to train effectively. Key Episode Takeaways Zone 1 and 2 training is essential for building endurance through enhanced fat metabolism and mitochondrial development. Consistency in low-intensity training minimizes stress on the body, enabling better adaptation to higher-intensity sessions. Sugar consumption during workouts can stress the body and blunt endurance adaptations. Tools like heart rate monitors and perceived exertion scales help athletes stay within optimal training zones. Athletica's personalized algorithms and manual overrides allow for flexible, tailored training plans. Recovery and mindfulness are crucial between phases and after high-intensity efforts to prevent overtraining. Protein, Recovery, and Performance for Female Athletes Dr. Mikki Williden The Training Intensity Distribution of Marathon Runners Across Performance Levels Mikkipedia | Athletica AI and HIIT with Prof. Paul Laursen Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
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The Athlete's Compass
This episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyclists, and triathletes, this episode provides fresh perspectives on sustainable training approaches, from double run days to smarter endurance adaptations. Key Episode Takeaways Incorporating alternative modes like cycling or rowing into HIIT can reduce injury risks while maintaining cardiovascular benefits. Consistency in training is more valuable than pushing to exhaustion; "leave two in the tank" is a winning philosophy. Splitting long workouts into multiple sessions can be an effective adaptation for busy schedules or indoor training challenges. Mental toughness, or "Finnish Sisu," plays a crucial role in endurance sports, particularly in long training sessions. Frequent, shorter runs often lead to better adaptations than occasional long runs, especially for marathon or triathlon prep. Brief excursions into higher training zones during endurance sessions are acceptable but should be minimized to avoid overtraining. Double run days amplify adaptive signaling, improving resilience and efficiency over time. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
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The Athlete's Compass
This episode of the Athletes Compass Podcast features endurance athlete Ben Lin, who shares his remarkable journey from being a smoker to running marathons and completing Ironman triathlons. Ben discusses the challenges of balancing training with life’s demands as a parent and professional, the lessons he learned from overtraining, and the role of effective coaching in achieving his goals. He highlights the importance of being efficient with training time, overcoming mental and physical barriers, and the value of tools like Athletica in optimizing performance for time-crunched athletes. Key Episode Takeaways Everyday athletes must balance training with demanding schedules and family responsibilities. Starting small, like jogging to quit smoking, can lead to monumental achievements in endurance sports. Effective coaching and tailored training plans are critical for sustained progress and avoiding overtraining. Time-crunched athletes can achieve great results with focused, efficient training methods. Post-race recovery and mental preparation are just as important as physical readiness. Tools like Athletica can help optimize training plans for individuals with limited time. Mental resilience and adaptability are key skills developed through endurance sports. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
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The Athlete's Compass
This episode of the Athletes Compass podcast dives into the role of heart rate variability (HRV) in optimizing training readiness and recovery. Joined by Andrea Zignoli, co-architect of Athletica’s AI-assisted HRV monitoring system, the team discusses how HRV insights can guide athletes in balancing stress and recovery for improved performance. They highlight the importance of understanding HRV trends, integrating technology like Garmin and AI, and maintaining human expertise for contextual decision-making. Through real-life examples and practical advice, they explore how HRV can act as a compass for better training outcomes. Key Episode Takeaways: What is HRV? HRV measures beat-to-beat variations in heart rate, offering insights into stress and recovery states via the autonomic nervous system. Importance of HRV: High variability indicates readiness and recovery; low variability signals stress and potential overtraining. AI as a Co-Pilot: Tools like Athletica leverage AI to analyze HRV, offering data-driven recommendations while empowering athletes to make informed decisions. The Role of Coaches and Athletes: AI complements but does not replace human expertise. Emotional intelligence and context are vital for nuanced decision-making. Practical Application: Monitoring HRV trends helps athletes adjust training loads and avoid injury while optimizing performance. AI-Assisted HRV Monitoring: Enhancing Training Load Response and Decision-Making - Paper written by Zignoli A, Plews D, Laursen PB, Buchheit M. (Sports Science 3.0 Series) Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this holiday special, The Athletes Compass hosts reflect on their favorite moments from 2024, discussing impactful episodes on menopause, heat training, and fat adaptation. They celebrate the inspiring stories of everyday athletes overcoming mental and physical barriers, share personal goals for 2025, and unveil exciting new features on the Athletica platform. From VO2 max maintenance to marathon PRs, the episode showcases how training science and community support drive health and performance. Key Takeaways: Memorable Episodes : Menopause training, heat training, and nutrition sparked reflection and personal growth. Inspiration from Athletes : Everyday athletes break barriers with belief and experimentation. VO2 Max Focus : A critical marker of health and longevity; key training strategies include volume, heat, and strength. New Athletica Features : Audio-guided sessions and a coach avatar for personalized feedback. 2025 Goals : Hosts aim for PRs, gravel nationals, and consistent fitness improvements. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
In this episode, the Athletes Compass team tackles the challenges of winter training, focusing on how athletes in the Northern Hemisphere can maintain fitness when snow, ice, and cold disrupt routines. Athletica user Cindy Maloney’s Boston Marathon training question sparks an engaging discussion on cross-training alternatives like cross-country skiing, indoor cycling, and swimming, while exploring mental strategies to stay motivated. The hosts dive into the science of winter workouts, sharing tips on layering, gear essentials, and finding balance between outdoor and indoor training. Whether you're chasing a spring marathon goal or embracing winter sports, this episode has actionable advice to keep you moving. Key Episode Takeaways Adaptability is key: Replace running with cross-country skiing or cycling when snow or ice creates hazards. Maximize cross-training benefits: Activities like skiing and swimming provide full-body engagement and cardiovascular boosts. Gear matters: Effective layering and wind-resistant clothing keep you safe and comfortable during outdoor training. Winter mental strategies: Embrace seasonal changes and focus on long-term goals like upcoming races. Intensity considerations: Avoid overtraining or injury by adjusting treadmill workouts with inclines or focusing on low-impact exercises. Hydration and fueling: Don't neglect hydration in cold weather; try Norwegian-inspired snacks like oranges and chocolate. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood. Unveiling the Secrets Behind Cindy’s Flawless Race and Triathlon Training Journey…
In this episode of the Athletes Compass , hosts Paul Laursen, Marjaana Rakai, and Paul Warloski delve into the importance of understanding performance metrics for athletes at every level. They explore how to measure progress and efficiency using tools like aerobic decoupling, efficiency factor, heart rate variability (HRV), and performance potential charts. The episode highlights the significance of these metrics, particularly in tracking endurance, optimizing recovery, and ensuring sustainable fitness gains. With real-world examples and practical advice, this episode is essential listening for anyone aiming to fine-tune their training strategy and make data-driven decisions for improved performance. Key Takeaways Aerobic Decoupling : Understanding the shift in efficiency between the first and second halves of a workout; an indicator of endurance. Efficiency Factor : Ratio of external load (pace/power) to internal load (heart rate) that helps gauge workout efficiency. Performance Potential Chart : Provides insights into an athlete's fitness trends over time, highlighting the balance between training stress and recovery. HRV and Recovery : The seven-day average vs. 60-day running average of HRV helps track recovery and stress levels, guiding when to push harder or recover. Training Frequency vs. Duration : For improved efficiency, increasing workout frequency can be more beneficial than extending single sessions. Critical Power and Zones : Critical power, along with training zones, helps define intensity for targeted workouts. Neuromuscular Efficiency : Examining charts for each sport (running, cycling, swimming) to identify strengths and weaknesses in neuromuscular efficiency. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
This episode of The Athletes Compass dives into the essentials of base training for endurance athletes. Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen unpack the science behind aerobic base training, focusing on low-intensity zone 1 and 2 workouts that support fat-burning and build resilience. They explore why this foundational phase is crucial for peak performance, discuss how it enhances VO2 max, and share insights on integrating HIIT sessions and strength training without overloading the body. This episode offers a comprehensive look at how smart, low-intensity training prepares athletes for more intense phases and lifelong endurance. Key Takeaways: Foundation First : Base training, primarily in low-intensity zones, builds a foundation for future performance. Fueling with Fat : Effective base training improves fat metabolism, crucial for sustaining high-intensity work. The Science of HIIT Integration : Adding one HIIT session weekly maintains muscle activation and prepares for intense training. Strength in Simplicity : Base training is ideal for including strength work, emphasizing resilience and injury prevention. Mobility Matters : Incorporating mobility and flexibility exercises is especially beneficial during this phase. Mindful Intensity Control : Zone-based training, as emphasized by the Norwegian model, optimizes training balance. Consistency over Time : Building a base is about maintaining steady, sustainable improvements. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…
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. Key Takeaways 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. Key Takeaways: 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.…
Episode Summary: 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. Key Takeaways: 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. Key Takeaways: 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. Key Takeaways: 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. Key Takeaways: 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.…
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The Athlete's Compass
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. Key Takeaways: 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.…
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