evoke cast: Recent Episodes
Scott Johnston
Join Coaches Maya Seckinger and Seth Keena for our July installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:04:34 Tracking and qualifying fatigue
00:09:44 Improving aerobic base with limited training time
00:11:30 Managing down-hill volume
00:14:46 Does zone 1 training create a positive training stimulus
00:18:19 Training down-hills for a specific race
00:19:27 Aging well
00:20:05 Intensity runs during a base phase
00:22:42 Training zone 2 & intensity in the same day
00:25:03 Best trail running home towns
00:27:01 Using stair climber machines for aerobic base work
00:28:50 Usefulness of nose breathing vs. MAF
00:32:19 VO2 max vs. lactate threshold for predicting performance above 8k meters
00:36:06 Increasing durability and fatigue resistance for a 59 year old
00:39:00 Finding down-hill race pace & tactics
00:42:39 Key to aerobic base training
00:43:48 Speed during aerobic base work
00:44:57 Managing training load for both mountain biking and running
00:47:25 Physical preparation for a professional guide exam
00:52:55 Using TrainingPeaks training stress metrics
00:56:41 Outro and thanks
Join Coaches Scott Johnston and Vince Paikowski for a deep dive on strength training for the endurance athlete, with an emphasis on muscular endurance training. See episode guide for topics covered.
Learn more about muscular endurance:
https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:02:42 Vince’s discovery of the importance of strength training
00:03:23 Evoke’s applied methodology
00:05:09 Discovery of the effectiveness of muscular endurance
00:11:25 Science is downstream of anecdotal evidence
00:18:22 Indicators of poor muscular endurance
00:22:23 Definition of terms: strength; power; muscular endurance
00:26:08 Applications of muscular endurance
00:29:11 How strong is strong enough?
00:42:26 Specificity and muscular recruitment
00:50:40 Muscular endurance is not the end state, specificity is
00:59:40 Muscle fiber types and the physiological ‘dimmer switch’
01:13:47 What is missing from an individual athlete’s training?
01:19:57 Training tools and use-cases
01:24:27 Muscular endurance training methods
01:36:06 Perceptive cues common to muscular endurance stimulus
01:45:45 Conflating elite athletes' recent training with event success
01:58:03 Final Thoughts
Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore how metabolic processes are measured in the lab, and look at the latest research on carbohydrate fueling and fat utilization in ultra runners. See episode guide for topics covered.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:01:27 Can metabolism be measured through calorimetry?
00:04:31 Are VO2 Max tests capable of measuring metabolic equilibrium?
00:10:57 Applying lab derived energy usage to variable terrain
00:16:58 Recent study of carbohydrate utilization in ultra running
00:31:34 Does carbohydrate introduction shift substrate utilization?
00:33:22 Is high carbohydrate intake inhibiting fat utilization?
00:42:43 Fat utilization vs. carbs during races
00:46:01 Does high carbohydrate intake cause carbohydrate dependence?
00:53:32 Pitfalls of reliance on widely available metabolic testing machines
01:03:27 Tips for feeding between and during runs
01:16:16 Final thoughts
Join Coaches Maya Seckinger and Nikki Larochelle for our April installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:05:58 Time in zone 2 vs. even more time in Z1/low-Z2
00:10:27 Training while raising children
00:13:38 Optimal heart rate zone range for a long hike
00:15:56 Training during transition periods between seasonal events
00:19:48 Is there an upper limit for high-volume days?
00:23:28 General advice for pacing a first 50k race
00:30:57 General signs of fatigue vs. fitness improvements
00:34:30 Integrating aerobic base work as a tri-athlete
00:36:34 How attentive to heart rate spikes does a beginner athlete need to be?
00:40:50 Recovering from over training and overcoming aerobic deficiency
00:46:50 Outro and thanks
Join coach Leif Whittaker and his guest, Garrett Madison, as they take you through the step-by-step process of climbing Mt. Everest, and Lhotse. As the founder of Madison Mountaineering, Garrett has guided hundreds of clients on the world's biggest peaks, and is one of the most experienced high-altitude guides on the planet.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Learn More about Garrett and Madison Mountaineering:
https://www.instagram.com/madisonmtng/
https://madisonmountaineering.com/
Episode Guide
00:00:00 Introduction
00:01:55 Garrett’s nineteenth expedition to Everest
00:06:46 Selecting a guide service/climber’s personal resume
00:20:38 Training and preparation
00:28:51 Arrival to Katmandu and acclimatization trek to basecamp
00:35:15 Altitude simulators for preacclimatization/staying healthy
00:49:52 Basecamp and technical review
00:54:32 First Rotation: Through the Khumbu ice fall to Camp III
01:05:44 Summit rotation
01:15:22 Final summit push
01:23:15 Summit attempt, and descent
01:31:47 Camp IV to Lhotse summit push and back to Camp II
01:41:41 Back to Basecamp
01:42:14 Final thoughts
Join Coaches John Frieh and Leif Godberson for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:02:13 Possible limitations to heart rate drift tests
00:05:31 Should a drift test be performed when fatigued or fresh?
00:07:17 Best protocol for determining ventilatory thresholds?
00:12:15 Optimal weekly aerobic base training duration?
00:16:17 Altering Evoke’s stock mountaineering plan for a busy schedule
00:20:13 How do other sports fit into a yearly endurance training plan?
00:26:34 Blending martial arts with endurance training?
00:29:43 Training for fire fighting and endurance sports?
00:35:21 Balancing ultra marathons and mountaineering objectives
00:39:58 Training for fast and light alpinism
00:53:19 Modulating stair climber training in Evoke’s stock plans
00:56:16 Is heart rate important for recovery workouts?
00:57:11 Outro and thanks
Join Coaches Leif Godberson and Seth Keena for our January installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:39 Moving from WI4 to WI5
00:07:49 Differences in training between uphill touring and ice climbing
00:12:30 Thoughts on stretching
00:16:31 Improving movement efficiency below aerobic threshold
00:21:47 Downhill vs Uphill legs for skiing
00:25:09 Training for FKTs with 4th and 5th class terrain
00:39:00 Training downhill running for ultras
00:45:51 Outro and thanks
Join coach Larry Goldie for a conversation with Dr. Sue Goldie. Sue is a triathlete, Harvard professor, and public health researcher. In 2021, Sue was diagnosed with Parkinson’s disease. Since her diagnosis, she has continued to compete in Ironman triathlons while maintaining her academic and research career and raising public awareness for those living with Parkinson’s.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Learn more about Sue in the links below:
Sue is working on education initiatives with the Davis Phinney Foundation - https://davisphinneyfoundation.org/
New York Times Article About Sue: https://www.nytimes.com/interactive/2025/10/13/us/sue-goldie-parkinsons.html?unlocked_article_code=1.2U8.Fsoa.l7nSqV4lLyrR∣=url-share
Sue’s Bio: https://hsph.harvard.edu/profile/sue-goldie/
GHELI (Global Health Education Learning Incubator): https://gheli.harvard.edu/
CHDS (Center for health decision science): https://chds.hsph.harvard.edu/
NPR Interview with John Branch: https://www.npr.org/2025/10/18/nx-s1-5575741/for-four-years-she-hid-her-parkinsons-diagnosis-then-she-let-a-reporter-follow-her-journey
Episode Guide
00:00:00 Introduction
00:04:02 Sue’s early experiences in endurance sports
00:19:57 Sue’s Parkinson’s diagnosis
00:24:44 Modifying training after Parkinson’s diagnosis
00:29:14 Learning to train with Parkinson’s
00:36:08 Training for injury prevention
00:39:08 Tracking medication efficacy while training
00:43:02 Sue’s unique challenges during race transitions
00:48:17 Tips for fitting training into a busy lifestyle
00:54:44 Sue’s partnership with her coach
01:01:34 Experiences racing and embracing the ‘pain cave’
01:10:44 Facing danger and the life lesson it gives
01:11:44 Broader understanding of Parkinson’s and Sue’s future projects
01:19:05 What’s next for Sue
Join Coaches Maya Seckinger and Mark Postle for our October installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:06 Key differences between weighted hikes and gym-based muscular endurance
00:06:21 Training for an 85k running race while cycling primarily
00:11:30 Increase ability to run uphill late in a run
00:15:08 Stair master or stairwell for vertical gain accumulation
00:19:08 Most efficient way to build aerobic base
00:25:06 Methods for adding weekend volume for a time-constrained athlete
00:30:54 When does flat speed work outweigh uphill tempo?
00:36:08 Acute muscle stiffness and soreness after stairs
00:39:12 Muscular endurance substitutions for zone 4?
00:45:18 Recommended threshold work and muscular endurance for VK race
00:49:05 Is considerable DOMS normal after a muscular endurance session?
00:53:11 Do heart rate zones matter for strength training?
00:54:49 Book recommendations
00:59:51 Stretching recommendations
01:01:13 Best ways to learn about training for sport?
01:03:16 Pros, benefits, and cons of VO2 max intervals
01:08:34 Upper body muscular endurance training for cross-country skiing?
01:11:25 Final Thoughts
Join Evoke Coach Seth Keena for an interview with Seb Pelletti, and Ethan Berman to discuss their recent first ascent of Shooting The Moon, on the South East Pillar of Ultar Sar, located in the Karakoram range of the Himalaya, in Pakistan. See Episode Guide for topics covered.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:01 Hunza Region Overview
00:04:23 History of the South East Pillar
00:09:04 2024 South Pillar attempt
00:26:36 Background of the team
00:36:09 Ethan's first formalized training
00:42:47 Seb's training and preparation
00:48:07 Unique physical demands of South East Pillar
01:01:15 Specific aspects of mental and physical training
01:09:07 The team's muscular endurance training
01:22:11 Improvement aspects for the future
01:34:12 The naming of Shoot The Moon
01:35:56 Final Thoughts
Join Coach Scott Johnston for a conversation with Joseph Mestrallet, who works alongside Scott on the team of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft as a data analyst for running performance metrics. In this discussion, they explore the pacing strategies and analytical tools used for Tom and Ruth, and how Joseph’s experience both as a runner and a mathematician provide a unique skill set to approach the pacing challenges of ultra-distance races. See episode guide for topics covered.
Joseph’s company, Enduraw Performance Science: https://enduraw-data.com/
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:49 Joseph’s background
00:03:58 About Enduraw
00:08:57 Emergence of data-driven performance
00:14:34 Applying data analysis
00:22:45 “Digital Twin” data modeling
00:30:19 Ruth Croft’s 2024 UTMB pacing
00:38:03 Using grade-adjusted pace
00:49:34 Tools for amateur and elite runners alike
01:01:42 Data + training builds confidence
01:09:19 Final thoughts
Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore the fueling strategies and testing used for Tom and Ruth, examine how nutrition influenced their UTMB performances, and share tips and strategies for amateur and elite runners alike. See episode guide for topics covered.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:39 Paul’s experience and educational background
00:04:57 Testing for and optimizing fueling strategies
00:14:57 Causes of GI upset
00:17:11 Effects of dehydration
00:19:29 Strategies for training your gut
00:20:99 Fueling for running vs. cycling
00:28:38 Fat for fueling and fat adaptation
00:38:48 Glycogen depletion stimulus strategies
00:45:05 Pre-race gut training
00:46:59 Nutrition should support training load
00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies
00:52:02 Work capacity of world-class athletes
00:59:40 Respiratory Exchange Rate explained
01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism
01:10:44 The gamble of fueling and training approaches
01:16:20 Model for the future of trail running
01:18:09 Final thoughts
Join Coaches Scott Johnston and Larry Goldie for our September installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:54 Training grip strength for ice climbing?
00:05:17 Best core exercises for alpine climbing?
00:09:29 Maintaining aerobic base post successful summit?
00:13:29 Adjusting zone 2 heart-rate in heat?
00:22:05 Targeted training methods for vertical gain?
00:33:10 Sprint interval lengths and VO2max pros and cons?
00:42:22 Upper-body muscular endurance training methods?
00:46:24 Training methods for uphill economy?
00:52:55 Adding aerobic volume when time-limited
00:54:20 Final Thoughts
Join Coach Scott Johnston for the second part of his series addressing common questions and inquiries he’s received following the success of his athletes, Tom Evans and Ruth Croft, at the 2025 Ultra-Trail du Mont-Blanc (UTMB). After addressing the limitations of VO2 max-focused training in Part 1, Coach Scott elucidates common concepts in Evoke’s methodology, such as fatigue resistance, muscular endurance, and anti-glycolytic training. See episode guide for topics covered.
Articles referenced in discussion:
Read about Muscular Endurance: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/
Read about Frontier Fibers: https://evokeendurance.com/resources/endurance-its-evolution-psychology-meaning-physiology-and-how-to-improve-yours/
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:04:19 History of Muscular Endurance
00:14:17 Muscle Power Model of Endurance
00:15:52 Ah Ha! Moment
00:16:13 Early Implementation of Muscular Endurance
00:18:16 Muscular endurance: how and why?
00:24:46 Frontier motor units
00:26:46 ME-VO2 max compared
00:28:28 Methods for ME
00:35:25 Anti-glycolytic training
00:41:10 Anti-glycolytic methods
00:49:54Final thoughts
Join Coach Scott Johnston as he reflects on an unforgettable day in Chamonix, where his athletes, Tom Evans and Ruth Croft, won their respective overall titles at the 2025 Ultra-Trail du Mont-Blanc (UTMB). Since their victories, Scott has received hundreds of inquiries. A common thread among these being questions about VO2 max training, its methodologies, and its implications. In this discussion, Coach Scott explains VO2 max training and why it is far less critical than other training approaches for endurance performance.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:02:25 Fallacy of focusing on VO2-max
00:04:14 Is VO2-max ‘The Gold Standard’?
00:05:38 History of VO2-max
00:08:31 Limitations of VO2-max theory on endurance
00:10:36 Does training VO2-max improve performance?
00:20:42 Should athletes train to improve VO2-max?
00:26:00 Little-known aspects of VO2-max
00:27:51 Improving endurance performance without VO2-max training
00:32:22 Challenges of executing proper VO2-max training
00:36:17 Could VO2-max training be conflated with muscular endurance training?
00:38:50 Open questions for athletes and coaches
Join coach Scott Johnston for a conversation with David Göttler, after his recent alpine-style ascent, and paragliding descent of Schell route, on Nanga Parbat’s infamous Rupal Face. They discuss David’s training and preparation for the climb, and his experiences throughout the expedition. Details of the conversation are provided below in the Episode Guide.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
David Göttler's Instagram: https://www.instagram.com/david_goettler/
Episode Guide
00:00:00 Introduction
00:03:43 Early days of David’s aerobic development
00:05:41 History with climbing Nanga Parbat
00:14:01 2025 ascent and paragliding descent of the Schell route
00:23:23 Dialing fueling and hydration on summit attempt
00:30:54 Pre-acclimitization and recovery strategies
00:34:06 Avoiding over-reaching during pre-climb activities
00:42:09 David’s personal climbing ethics
00:49:26 Technological and ethical changes in climbing
00:52:15 Training methods: the specificity spectrum
01:11:52 David’s future plans and post-expedition break
01:14:54 How to find David, and final thoughts
Join coaches Scott Johnston and Larry Goldie for our August installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Aerobic Training For Military Athletes Article: https://evokeendurance.com/resources/aerobic-training-for-the-military-athlete/
Episode Guide
00:00:00 Introduction
00:01:24 Muscular endurance training in blocks or continuously?
00:06:48 Balancing alpine climbing and ultra-running training
00:12:52 Tips for speeding recovery
00:22:17 How has AI shaped the way you coach?
00:38:20 Exceptional weekly zone 2 mileage for the tactical athlete?
00:44:52 How donating blood can effect training
00:51:10 Determining personal weekly training volume
01:01:57 Training differences for a 25k vs. 50k race?
01:03:26 Dealing with loss of motivation
01:11:37 Minimum cardio during a sport climbing training block?
01:13:30 Shifting to endurance as a strength athlete
01:18:05 Incorporating technical skill acquisition while following a stock training plan
01:22:28 Tactical athlete balancing weight lifting and running
01:23:25 Apply the 80%-20% ratio to rock climbing training?
01:27:54 New to cross-country skiing: how to progress endurance?
01:32:34 Final thoughts and submit your own questions
Join Evoke coach Andy Reed as he talks with his athlete David Ayala about David’s 4th place finish at the Hardrock 100 Endurance Run 2025, achieved under Andy’s coaching.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:34 David’s athletic interests and background
00:07:04 Experiences with first hundred-milers and FKTs
00:13:43 About David’s mathematics career
00:17:09 David’s simple non-analytical approach to training
00:20:10 Approaches to Hardrock
00:21:36 High-fat fueling strategies
00:24:02 Getting selected to compete in Hardrock
00:28:26 Changing up training approaches for Hardrock
00:31:12 Incorporating intensity and speed work
00:36:03 Leveraging will during an event
00:38:47 Weighted uphill intensity
00:40:00 Demands of Hardrock 100
00:45:25 Prepping for Hardrock on the course
00:49:12 Strategies and experiences on race-day
00:54:07 Avoiding the onset of cramping
00:56:36 Quad pain and potential for rhabdomyolysis
01:01:06 Holding then gaining position
01:05:27 Splits for a 4th place finish
01:07:25 Post-race thoughts
01:08:20 Peak experiences and take-aways from Hardrock
01:11:15 Final thoughts
Join Evoke coach Jack Kuenzle for another conversation with Will Peterson. Will requested the coaching services of Jack to prepare him for the 2025 Tor Des Geants, a two-hundred five mile ultra-running race with seventy-eight thousand feet of total vertical, taking place in September.
In the second part of this series, they discuss how Will’s training has gone up to now, and how they’ll plan for this final training block. This is the second of their coaching conversations in the lead-up to Tor.Listen to episode #112 for their first conversation, and look out for Part 3 in early September.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Will’s Podcast: From The Backcountry
Episode Guide
00:00:00 Introduction
00:01:00 Balancing medical school rotations and training
00:02:02 Will’s recent training volumes and metrics
00:09:11 Tips on pacing and heart rate for a time trial
00:11:55 The structure of Will’s high-intensity sessions
00:19:42 More firm heart rate limits and novel stimuli
00:23:28 Strategies on pacing for long runs and downhills
00:33:09 Training efficiency with poles
00:36:44 Tweaking fueling strategies
00:41:47 Drinking to thirst at your sweat salinity
00:44:44 Planning the upcoming training block
00:50:53 Dialing total vertical accumulation and terrain selection
00:56:21 Scouting the Tor course
00:59:02 Acclimatization and heat training
01:07:42 Sleep strategies for Tor
01:11:01 Mandatory gear for Tor
01:15:09 Final thoughts
Join coaches Scott Johnston and Seth Keena for our July installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:06:50 Development as an athletic coach
00:08:31 Experiences traveling for climbing
00:14:27 Methods to supplement with variable-modality aerobic volume
00:26:10 How local muscular fatigue slows pace in distance events
00:38:45 Using micro-workouts for strength development
00:50:10 Maintaining strength for multiple mountain sports
01:03:43 Pacing strategies for an aerobically deficient alpine climber
01:07:00 Should muscular endurance workouts be done only when well rested?
01:08:50 When to push through vs. take a break from training
01:12:19 Personalizing your long-term aerobic development
01:17:58 Final thoughts and submit your own questions
Join Evoke coaches Leif Whittaker and Mark Postle as they discuss climbing Aconcagua, covering various aspects of the expedition including route choices, guided vs. unguided trips, training, and travel tips. They delved into the challenges of high-altitude climbing, emphasizing the importance of proper acclimatization, hydration, and pacing strategies. Leif and Mark include their personal experiences and insights on Aconcagua, highlighting the physical and emotional aspects of the climb and the need for continued vigilance during descent.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:37 Unique demands of Aconcagua
00:03:34 Route selection
00:10:11 Pros and cons of guided vs. unguided ascents
00:15:13 Most important training elements
00:21:55 Travel to Aconcagua
00:27:54 Approach trek to base camp
00:31:01 Strategies for acclimatization and common mistakes
00:42:15 Cache and carry process of ascending
00:50:46 Common hazards
00:58:37 Tips and landmarks on summit day
01:05:32 Emotional experiences on summit day
01:07:16 Descent options to camp 2 and/or base camp
01:14:51 Final thoughts
Join Scott Johnston for a discussion with Dr. David Spindler. Dr. Spindler, is a renowned sports psychologist, known for his work with elite athletes, including cyclist Mark Cavendish, who overcame personal challenges to break a long-standing Tour de France record. Currently, coach Scott collaborates with Dr. Spindler as part of a support team for an elite ultra runner. While Dr. Spindler typically works with professionals in various activities, this episode seeks to provide actionable mental game insights for athletes at all levels.
Dr. Spindler’s Website: https://drdavidspindler.com/
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:03:08 David’s backstory and formative years
00:05:34 Working with elite-level athletes
00:09:20 Dealing with performance anxiety
00:13:34 Process vs. outcome goals
00:17:00 Assessing your own motivations
00:19:51 Avoiding over-training and burnout
00:26:23 Rediscovering joy in training and practice
00:30:41 Making a difference as a coach
00:32:31 What makes a good coach?
00:43:41 Learning from mistakes
00:44:32 Master coach, Vasilis Anastopoulos
00:47:00 Avoiding compulsion
00:49:25 Selfishness in athletic pursuits
00:53:47 Opinions on Central Governor Theory
01:03:16 David’s final thoughts
Join coaches Scott Johnston and Nikki LaRochelle for our June installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:02:31 How to progress muscular endurance sessions?
00:11:33 Practical tips for motivation?
00:21:00 What limits power during hill sprints?
00:36:03 Tips for handling post-event blues?
00:44:41 Zone 1 vs. zone 2 training for a fast twitch-dominant athlete?
00:50:11 Stair machine vs. incline treadmill for ultra training?
00:58:19 Tips for aerobic development for a fast-twitch athlete?
01:02:31 Thoughts on why zone 2 pace is decreasing?
01:06:02 Tips for mapping recovery during the training process?
Join Evoke coach Jack Kuenzle for a conversation with Will Peterson. Will requested the coaching services of Jack to prepare him for the 2025 Tor Des Geants, a two-hundred five mile ultra-running race with seventy-eight thousand feet of total vertical, taking place in September. In the first part of this series, they discuss how to tailor Will’s specific preparation with his current training, and how they’ll approach the training process over the next months. As Part 1 of this series, we will be posting Jack and Will’s monthly coaching conversations leading up to the race, for you all to enjoy.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Will’s Podcast: From The Backcountry
Episode Guide
00:00:00 Introduction
00:03:03 The demands of the Tour De Geants
00:07:42 Will’s athletic background and training history
00:17:02 Finding possible specific trainings within Will’s overall build
00:30:47 Will’s experiences of nutrition vs. intensity during a recent 100-mile run
00:37:18 Sweat testing and dialing electrolyte balance
00:48:22 Fueling/nutrition assessment and guidelines
00:54:18 Dialing training load in the up-coming months
01:13:54 Macro-nutrient and supplement guidelines
01:20:40 Sauna use for heat adaptation and acclimatization
01:27:10 Final thoughts
Join coaches Leif Whittaker and Larry Goldie as they provide a comprehensive guide for climbing Mount Baker, covering preparation, gear, and strategies for a typical 3-day guided ascent. Leif and Larry discuss essential equipment, packing tips, camping techniques, and nutrition strategies for mountaineering, as well as the importance of proper training and pacing during the climb. They also offer insights into the daily expectations of the climb, including the approach hike, glacier skills training, and the challenges of summit day, emphasizing safety and environmental considerations throughout the journey.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:39 What makes Baker unique and special
00:03:46 Step 1: Gear check
00:06:11 Essential and under-rated gear for climbing Baker
00:14:55 Practical pack-loading tips
00:19:18 Step 2: Approaching your chosen route
00:22:39 Using trekking poles and approach shoes
00:25:25 Staying below aerobic threshold
00:28:05 Step 3: Arriving at high-camp
00:30:00 First night at high-camp and securing your gear
00:36:41 Carry extra fuel to melt snow
00:37:49 Go-to back-country meals and snacks
00:45:24 Step 4: glacier skills
00:47:37 Efficiency of movement
00:50:54 Other important skills
00:54:47 The night before a summit bid and the alpine start
01:00:24 Step 5: summit day
01:00:59 Quick fuels for summit day
01:03:34 Applying warm layers and sunscreen during rest periods
01:06:09 Final push up the Roman Headwall
01:07:18 The summit is the half-way point
01:09:31 Descending safely
01:11:27 Step 6: Back to camp, and down to the trail-head
01:16:18 Training considerations for Baker
01:23:39 Go into the trip well rested
01:25:24 Where to learn more
Join coaches Scott Johnston and Maya Seckinger for our May installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here.
Episode Guide
00:00:00 Introduction
00:01:32 Am I administering and calculating my aerobic threshold test correctly?
00:07:22 Altering Evoke’s Rim-to-Rim-to-Rim plan for an 50-mile race.
00:10:11 Limitations of stock training plans
00:12:59 How fueling timing effects physiological markers like heart-rate
00:21:55 Does increased water retention from carbohydrate consumption aid in staying hydrated?
00:24:14 Managing IT band syndrome during a training block?
00:29:20 Pre-hab and re-hab for managing chronic ankle instability?
00:35:27 Maintaining aerobic base after curing aerobic deficiency syndrome
00:38:22 How to warm-up properly for high-intensity, large vertical gain runs
00:47:45 Emphasizing capacity vs. utilization for ebbs and flows between objectives
00:52:26 Why elite road-racers do not seem to dominate in mountain running races
00:56:35 Does training in zone 3 reduce aerobic capacity?
01:12:59 With aerobic deficiency syndrome, should I train predominantly in zone 2?
Join Evoke coach Larry Goldie for a conversation with Sid Pattison. Sid has guided three successful Everest expeditions, as well as other Himalayan peaks, including guided Lhotse and Ama Dablam. In addition, Sid has played a role in investigating the 1924 Mallory-Irvine expedition--- one of the great unsolved mysteries of mountaineering history as to who was actually the first person to climb Mount Everest.
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Episode Guide
- 00:00:00 Introduction
- 00:01:51 Sid’s early years in climbing
- 00:03:33 Sid’s introduction into being a guide
- 00:05:08 First experiences guiding in the Himalaya
- 00:09:58 The benefits of climbing Everest from the North-Side
- 00:14:18 Pre-acclimatization with a Hypoxico tent
- 00:19:14 Tips for first exposure to high altitude
- 00:21:52 Shifts in mentality in people hoping to summit Everest
- 00:27:04 Sid’s training approaches for the high mountains
- 00:29:29 The importance of strength training
- 00:32:30 Noticing and mitigating the aging process
- 00:38:23 Looking for Sandy Irvine’s body on Everest
- 00:50:32 Sid’s 2025 Everest ambitions
- 00:56:14 Balancing expeditions with family life
- 01:01:47 Saving energy on expedition
- 01:02:50 Base fitness and pre-acclimatization
- 01:07:31 Parting words of wisdom
Join coaches Kylee Toth, Larry Goldie, and Jack Kuenzle, as they discuss training and best practices for spring skiing adventures, and answer questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here.
- 00:00:00 Introduction
- 00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training
- 00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude
- 00:11:14 How are ice climbing and dry-tooling similar and different?
- 00:19:28 Fueling advice for long days in the mountains?
- 00:24:18 Training volume modulation when switching from low- to high-altitude
- 00:29:21 Reducing weekly running volume vs. more frequent recovery weeks
- 00:32:28 Should training load go beyond that which is necessary for a specific event?
- 00:35:23 Which is better: cross fit-style training with muscluar endurance or race-specific XC ski training?
- 00:44:00 Non-jumping substitutes for Evoke’s gym-based muscular endurance routine?
- 00:48:02 Combining hill sprints and longer hill reps?
- 00:54:38 Recovery strategies after Ranger school?
- 00:58:00 Do anaerobic strides negate an aerobic workout?
- 01:00:09 Strategies for increasing speed reserve for an ultra-runner?
Join coaches Scott Johnston and Leif Godberson for our April installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here.
Episode Guide
- 00:00:00 Introduction
- 00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training
- 00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude
- 00:11:14 How are ice climbing and dry-tooling similar and different?
- 00:19:28 Fueling advice for long days in the mountains?
- 00:24:18 Training volume modulation when switching from low- to high-altitude
- 00:29:21 Reducing weekly running volume vs. more frequent recovery weeks
- 00:32:28 Should training load go beyond that which is necessary for a specific event?
- 00:35:23 Which is better: cross fit-style training with muscluar endurance or race-specific XC ski training?
- 00:44:00 Non-jumping substitutes for Evoke’s gym-based muscular endurance routine?
- 00:48:02 Combining hill sprints and longer hill reps?
- 00:54:38 Recovery strategies after Ranger school?
- 00:58:00 Do anaerobic strides negate an aerobic workout?
- 01:00:09 Strategies for increasing speed reserve for an ultra-runner?
Join Evoke coach Larry Goldie for a discussion with Matt Hainstock. Matt is a professional mountain guide with a passion for training, who is currently working his way through the full A.M.G.A certification process. Matt underwent knee surgery following a skiing accident in 2023. Since then, Matt has recovered and returned to full capacity. Larry and Matt discuss Matt’s injury and return.
Matt’s Article:
https://evokeendurance.com/resources/acl-injury-repair-and-rehabilitation/
00:00:00 Introduction
00:01:25 Matt’s skiing accident
00:10:11 Matt’s injury diagnosis
00:17:34 Prehab and surgery
00:24:03 Post-surgery experiences and rehab
00:31:03 Long-term rehab and recovery process
00:34:43 Matt’s return to guiding
00:45:44 Matt’s big take-aways and lessons
00:50:33 Matt and Larry’s final thoughts
Join coaches Scott Johnston and Kylee Toth for our March installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
00:00:00 Introduction
00:01:16 Common gaps most people have in training theory
00:12:23 Does anaerobic work blunt aerobic development if done at the end of a long run?
00:16:00 Progressing group-wide physical training in tactical and military applications
00:22:14 Timing hot/cold contrast therapy with aerobic training and development
00:30:37 Are there genetic limitations to aerobic threshold improvements?
00:39:44 Reasons for decrease in aerobic threshold after high-altitude expedition?
00:41:28 Dialing local muscular fatigue levels during weighted uphill carries
00:44:38 Mixed modality aerobic base work vs. specific aerobic base work
00:49:40 Running a sub-3 hour road marathon while training for a 100k mountain running race
00:54:11 Progressing from short to longer duration hill sprints, and their training effect
00:58:00 Fixing aerobic deficiency syndrome and determining aerobic threshold at high elevations
01:02:07 Why an amateur cannot train weekly volumes similar to an elite athlete
01:05:50 Common performance declines with aging
01:09:33 Mitigating knee pain caused by down-hill running
01:15:41 Effective recovery methods during taper before a race
Join Evoke coach Dave Thompson for a discussion with Luis Freitas. Luis is an ambitious and talented alpinist and mountaineer who seeks to survive and thrive while managing his type 1 diabetes in high altitude and technical terrain. Learn about how Luis approaches his objectives, and how he manages diabetes while training, and on expeditions.
Find Luis here:
https://www.instagram.com/luisartf/
00:00:00 Introduction
00:01:34 Why Luis chose to pursue climbing
00:02:31 Differences for a diabetic during high-output activities
00:03:54 How Luis fuels for activity
00:08:47 Luis’ solo attempt of Aconcagua
00:15:47 Surprising serum red blood cell increases with heat exposure training
00:22:29 Luis’ observations of fellow climbers performance on Aconcagua versus his own
00:24:08 How training re-framed Luis’ expectations of the trip
00:24:59 Luis’ future climbing objectives
00:27:18 The added risks of a diabetic engaging in technical climbing
00:32:08 Luis’ long-term learning process
00:34:02 Luis’ future projects and ambitions
00:36:35 Luis’ final thoughts
Join Evoke coach Larry Goldie for a discussion with Jesse Crocker. Jesse is the creator of Goat Maps, an adventure mapping and route-planning app, as well as an Evoke Endurance athlete. Larry and Jesse discuss Jesse’s thinking behind the creation of Goat Maps, and his experiences as an athlete, and mountain enthusiast.
More information on the Goat Maps app:
https://www.goatmaps.com/
https://www.instagram.com/goatmaps/
00:00:00 Introduction
00:01:12 What brought Jesse to Evoke as a coached athlete
00:05:10 Jesse’s experience helping create the Gaia mapping app
00:10:45 The creation and features of Goat Maps app
00:15:00 Intention for an intuitive user experience
00:21:15 Mountain sports that can best utilize Goat Maps
00:24:32 Utilization of satellite and 3d imagery
00:28:35 Goat Maps customizable slope angle and aspect shading
00:35:08 Almost world-wide map coverage
00:40:29 Up-coming features and improvements to Goat Maps
00:43:11 How to find Goat Maps on the internet
Join coaches Scott Johnston and Kylee Toth for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
00:00:00 Introduction
00:01:24 Managing races that are 2-weeks apart
00:05:55 Sacrificing mileage for elevation gain as a mountain runner
00:16:19 Measuring uphill and downhill accumulation in a mountaineering training plan
00:19:14 Wim Hoff breathing positively affecting zone 2 performance?
00:23:12 Combating heart rate decoupling during long duration cycling training
00:32:36 Next steps after a muscular endurance block
00:35:26 Combining mountain and road running in one season
00:40:52 High-rep core circuits vs. max-strength core routines
00:53:34 Training considerations with long-Covid symptoms
00:58:24 Sufficient leg strength for skiing Mt. Rainier?
01:15:14 Should heart-rate drift tests be tailored to my event?
01:18:30 Avoiding overtraining on hilly terrain with aerobic deficiency syndrome
01:21:51 Progressing from walking to running hills
01:24:22 Delayed vs. early and systematic carb intake during training?
01:33:51 Determining intensity adjustments for shorter events
01:42:32 Strategies for racing at altitude without being acclimated
Join Evoke coach Larry Goldie for a discussion with Ian Nicholson. Ian is a professional mountain guide with decades of experience as an alpinist in mountain ranges all around the world.
00:00:00 Introduction
00:01:45 Ian’s early days of climbing
00:09:40 Ian’s beginning ambitions to be a mountain guide
00:12:39 Being a good skier as a guide
00:16:11 Ian’s experiences becoming an A.M.G.A. certified guide
00:24:06 Dividing time instructing guides and guiding clients
00:24:43 Common mistakes made while navigating the training process for guides
00:34:37 Balancing life as a mountain guide and having a family
00:39:30 Adapting training with age and time constraints
00:46:39 Ian’s future climbing goals
Join Evoke coach Mark Postle for a discussion with Sam Hennessey about all things Denali. Sam is a professional guide with extensive experience guiding and climbing on Denali, and in the Alaska Range.
Learn more about Sam Hennessey here:
www.sunwolfadventures.com
0:00:00 Introduction
0:02:20 Sam’s experience in the Alaska Range
0:04:41 The remoteness of the Alaska Range and existing there
0:08:44 Factors that create uncertainty during an expedition
0:10:49 Alaska Range has unreliable weather forecasting
0:15:39 Being flexible with day-to-day planning
0:20:24 Summit attempts from 14k ft vs. 17k ft
0:22:58 Underestimating cold and altitude
0:24:36 Greater levels of energy expenditure unique to climbing in the Alaska Range
0:26:11 Common scenarios resulting in failure to summit
0:36:23 The necessity of training and practice on technical terrain
0:41:03 A multi-year approach for success on Denali
0:42:07 Limited bandwidth for skill instruction while on the mountain
0:50:45 Logistical challenges on Denali
0:52:45 Ways to reduce weight on Denali
0:59:41 Heat exposure on Denali
1:02:13 Best practices for descending after summiting
1:04:17 Observations of unguided parties on Denali
1:09:07 Efficient strategies for meal prep
1:14:01 Thoughts on decision-making high on Denali
1:23:48 Sam’s final thoughts about climbing Denali
Join coaches Scott Johnston and Kylee Toth for our January installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00:00 Introduction
0:01:40 Recovery from energy deficiency syndrome
0:06:43 Allocation of training load on weekdays vs. weekends
0:10:23 Strength cross-training options for ultra running
0:14:52 How to break a plateau in Zone 2 running pace
0:20:12 Balancing weight-loss with increasing running volume
0:27:09 Managing an overreaching of training volume during a holiday
0:29:53 Training for mountain races as a flat-lander
0:35:05 Balancing electrolytes for long endurance trainings
0:39:28 Use of ketones and bicarbonate for fueling
0:45:24 Training differences between 100 mile, and 200 mile races
0:49:09 How does training effect cortisol levels?
0:56:03 Correlation between running speed on flats vs. uphill
0:59:58 Can V02 max be increased on a bike as a distance runner?
1:13:17 VO2 max plays a minimal role in multi-hour events
1:15:43 Use of high-intensity training vs. VO2 max for short duration events
1:16:59 Opinion of VO2 max training from high level coaches
1:20:49 Does wearing a mask while running effect aerobic development?
1:24:01 Tips for training in areas with low air quality
1:25:00 Recommended books and literature for improving as a coach and athlete
1:32:39 Outro
Join Evoke coaches Scott Johnston and Nikki LaRochelle for a deep-dive in training for, and competing in ski mountaineering races.
0:00:00 Introduction
0:03:08 Best choice of ski skins for the Grand Traverse in Colorado
0:10:37 Managing hydration and fueling during races
0:19:31 Muscular endurance training for long ski-mo races
0:25:21 Longest ski distance during pre-race training
0:32:18 Developing a system for transitions
0:35:14 Ratio of aerobic/anaerobic energy production utilized during ski-mo races
0:45:14 Why do ski-mo racers start fast, even for very long races?
0:48:28 Gear requirements during races
0:52:48 Specific training focuses in the final eight-weeks before a race
1:07:03 How to submit your own questions to Nikki about ski-mo
Join Evoke coaches Scott Johnston and Maury Birdwell for a chat with Army Ranger, and alpinist, Mauri DiMeo. DiMeo authors the Tactical Alpinism Instagram, Podcast and Youtube channel, where he shares tactics, techniques, and best practices from recreational and mountain professionals for the military to use.
Tactical Alpinism
Youtube: https://www.youtube.com/@TacticalAlpinism
Instagram: https://www.instagram.com/tacticalalpinism/
Spotify: Tactical Alpinism
Studies Cited:
DOD Arctic Strategy: https://media.defense.gov/2024/Jul/22/2003507411/-1/-1/0/DOD-ARCTIC-STRATEGY-2024.PDF
SFAS QC Success study: https://www.sciencedirect.com/science/article/pii/S0031938419303063
Chapters:
0:00:00 Introduction
0:00:21 What is the crossover between military and mountain fitness?
0:03:27 Gaps in tactical training filled by approaches to mountain fitness.
0:10:01 Mountain fitness utilized during the military selection process.
0:16:00 Building strength for an endurance-focused person and military athlete.
0:20:36 Prescribing strength training within an endurance training program.
0:21:33 Training as a generalist vs. training for specialization.
0:23:58 Melding strength and endurance as a tactical athlete.
0:33:00 Aerobic training’s roll in sustained output ability during military fitness tests.
0:39:40 Why military selections emphasize performing under deep fatigue.
0:48:35 What aids or detracts from a military athlete’s ability to perform in the mountains?
1:07:11 Favorite mountain, route, or objective of Scott and Maury B.?
Join coaches Scott Johnston and Kylee Toth for our December installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
Are you a mountaineer who has attempted to climb mountains above 6000 meters? If so, please consider participating in the survey mentioned in this podcast. Specific information on this survey is provided at the link below:
https://uwashington.qualtrics.com/jfe/form/SV_6VBMTx46BKn5wSa
0:00:00 Introduction
0:00:43 Does movement at sub-aerobic threshold intensity lessen the effects of altitude?
0:08:11 Scientific studies on the effects of using artificial acclimatization.
0:10:03 How to combat slowing down on hills during races?
0:12:45 Guidance for stacking workouts vs. following training as planned?
0:16:24 Using mileage vs. time while training on steeper terrain?
0:22:27 Two trainings per day vs. one long training session for a 100-mile race prep?
0:28:12 Training endurance for downhill skiing?
0:33:29 Is a single 6-hour aerobic base workout sufficient for a total weekly volume?
0:37:32 Considerations for post-menopausal training of general endurance?
0:46:28 Supplementing with Beta-alanine for endurance?
0:52:40 How to best train as a new trail runner with a history road-running?
0:55:35 Varying training stimuli vs. repeating training that has previously worked?
0:59:01 Vertical accumulation guidelines for weighted muscular endurance training?
0:01:12 Achilles tendinopathy recovery strategies after an acute overuse injury?
1:03:50 Rock climber: combating muscle cramps after limit efforts?
1:06:24 Using the Suunto Zone Sense model vs. traditional three-, four-, and five-zone models?
Join Evoke coach Leif Whittaker for a conversation with Brian Oestrike. As CEO of Hypoxico Altitude Training Systems, and life-long athlete, Brian provides a wealth of knowledge on the history, protocols, and best practices of simulated altitude training (SAT). The topics covered in the conversation are listed below.
For more information on Hypoxico’s products, visit:
https://hypoxico.com/
0:00:00 Introduction
0:01:46 Brian’s athletic background
0:05:00 Brian’s shifts in athletic goals over his endurance career
0:09:48 The shifts in user groups utilizing simulated altitude training (SAT)
0:15:39 The basics of how SAT works
0:18:38 Differences between simulated altitude, and real altitude
0:22:58 Adaptations to a high-altitude, low-pressure environment
0:28:04 Risks and side effects of SAT
0:33:09 Application and use of Hypoxico Systems
0:37:25 Standard protocols for simulated altitude progression?
0:40:40 Six days to the summit and down on Everest using SAT
0:45:29 Monitoring progression & recovery
0:58:33 Age and gender differences in acclimatization protocols
1:02:59 General health improvements with SAT
1:03:25 Training respiratory muscles for altitude
1:07:05 Sleeping best practices in an altitude tent
1:10:00 How Brian has personally used SAT for his athletic goals
1:12:43 Where to find more information about Hypoxico
Join Evoke coach Scott Johnston for a conversation with Ruth Croft. Coached by Scott, Ruth secured a second-place finish at UTMB 2024, a race that attracts the best-of-the-best in the ultra running world. Learn about Ruth’s rest and recovery strategies post-UTMB, and approaches used by Ruth and Scott for Ruth’s long-term athletic development.
More info on Ruth:
https://www.instagram.com/ruthcrofty/
0:00:00 Introduction
0:00:37 Ruth’s Post-UTMB break form training
0:03:00 Training break strategies of other professional racers
0:05:07 Does focusing on training, and racing less, lead to better outcomes?
0:11:14 Racing often and it’s effects on the body
0:15:11 Ruth’s strength training strategies
0:24:24 Ruth’s plans for training and racing in the coming year
0:27:07 Working on training basics versus exotic training methods
0:28:40 Most important methods for recovery
0:30:33 Ruth’s ambitions to become a Naturopathic Doctor
0:34:21 Serum ferritin levels in high level athletes
0:43:53 Ruth’s go-to recovery methods
0:46:10 Ruth’s nutritional strategies
0:50:59 Scott’s experiences coaching mountain runners
0:53:24 Personality types attracted to various mountain sports
0:57:22 Outro
Join coaches Scott Johnston and Kylee Toth for our November installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
0:01:16 Heart rate considerations for Vertical Kilometer Anaerobic Threshold Test
0:03:51 Will muscular endurance training improve anaerobic endurance?
0:07:53 How local muscular fatigue effects maximum heart rate
0:15:49 Does breath-holding during sprint training have a positive endurance training effect?
0:20:23 Is training at race altitude beneficial if performed only once per week?
0:27:17 Does living at altitude for 3-4 weeks prior to a high altitude race affect performance?
0:28:23 Minimum effective dose for aerobic base training; running vs. weighted carries?
0:33:08 Does VO2 max training benefit mountaineering performance?
0:36:45 Tips for gaining strength without increasing muscle mass?
0:39:06 Sympathetic vs. Parasympathetic dominance in overtraining?
0:44:24 Thoughts on gas-exchange metabolic trackers like Lumen?
0:50:55 High heart rate for 25k race. Is this damaging?
0:55:55 Maintaining ultra running performance training XC skiing in winter?
0:58:43 Why does training above zone 2 negatively effect aerobic capacity?
1:03:22 Benefits of shorter versus longer training blocks?
1:04:49 Will rucking training negatively effect ultra marathon performance?
1:06:19 Does low intensity running aid in the capacity to run faster?
1:08:29 Can I get back to my fitness high-point with a drastically reduced weekly volume?
Join Evoke coach Kylee Toth for a chat with Erika Flavelle. Coached by Kylee, Erika secured a 4th place finish of 2024 Tor Des Glaciers 450 km race, and placed 6th in the Tor Des Geants 330 km race in 2023. Listen to Kylee and Erika reflect on the training and preparation for these races, and the lessons learned from the effort.
0:00 Introduction
0:01:21 Erika’s experience competing in the Tor Des Geants
0:03:07 Erika’s racing distance progression leading up to the Tor Des Geants
0:07:53 Erika’s strategies for racing the Tor Des Geants
0:11:43 Logistics of the Tor Des Geants
0:14:09 Differences between Tor Des Geants and Tor Des Glaciers
0:24:24 Preparation and ‘Training Camps’ to simulate race distances
0:28:20 Erika’s fueling strategies
0:36:05 The mountaineering skill components of Tor Des Glaciers
0:38:40 Qualification process for Tor Des Geants
0:41:14 Erika’s future objectives and race plans
0:44:22 Post-race recovery and monitoring
0:48:13 Erika’s thoughts for people considering participating in ultra races
Join Evoke coach Nikki LaRochelle for a discussion with Brent Herring. In summer 2024, Brent achieved the fastest known time on Colorado Trail West Bound, Collegiate West with no outside support. He did so in a time of 10 days 17 hours 38 minutes. Learn about Brent’s training and preparation, and his experiences during this successful FTK attempt.
Details on Brent’s journey:
https://fastestknowntime.com/fkt/brent-herring-colorado-trail-co-2024-08-22
0:00 Introduction
0:01:08 Brent’s athletic background
0:02:07 Fastest Known Time categories
0:04:17 Brent’s inspiration
0:07:47 Brent’s training approaches
0:11:10 Brent’s training year of training leading up to his FKT attempt
0:14:43 Brent’s fueling, food caching, and hydration strategy
0:19:37 Day-by-day recap of Brent’s experience
1:04:23 Brent’s last day and the emotion of finishing
1:06:25 Brent’s recovery post-FKT
1:08:37 Brent’s take-aways
Join coaches Scott Johnston and Kylee Toth for our October installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
0:01:05 How to train aerobic capacity with arthritis
0:04:00 Gauging intensity levels for general and max-strength
0:07:40 Methods for delaying age-related muscle loss while training endurance
0:13:41 How often should an athlete conduct an aerobic threshold test?
0:23:43 Making individual adjustments to an off-the-shelf training plan
0:25:39 Recommended reading
0:26:14 Balance between size/strength vs. speed/endurance
0:35:06 How many hours per week of training is necessary for improving aerobic threshold
0:36:58 How does long endurance training soon after strength training effect strength adaptations?
0:40:45 Running training for a ski-tour guide
0:44:46 Does tendon elasticity play a role in uphill running and how to train it?
0:51:09 How much zone 2 is too much?
0:58:23 Preventing illness and recover training after illness
1:02:20 Nasal breathing during running training
1:06:11 Blending ski-tour training with lift-served ski days
1:11:06 Adding training on top of an easy day of rock climbing
1:14:41 The effect of tapering on heart rate
1:17:07 Programming strength and endurance training in the same day while time constrained
Join Evoke coach Seth Keena for a conversation with Art Muir. Art, at 78 years old, is an anomaly in the mountaineering world – having summited Mt. Everest at 75 years old along with tackling many other difficult mountain objectives around the globe. Learn about Art’s training, his quest for the Seven-Summits, and he and Seth’s approach to training and personal development through their six-year athlete-coach training relationship.
Chapters:
0:00 Introduction
5:22 Art and Seth’s athlete/coach relationship
10:10 Art’s beginnings of learning to train
13:26 Learning to train for mountain objectives
16:25 Art’s first ambitions to climb Mt. Everest
21:42 Does my fitness trajectory match my goals?
25:40 Continuity vs. variability in training
30:50 Respecting day-to-day energy availability for training
34:06 All training is exercise, but not all exercise is training
36:50 Athletic training and longevity
45:27 Short-term and long-term planning of training
46:31 Don’t get too fixated on training metrics.
48:31 Incremental increasing of aerobic threshold
55:49 Training and goals when life-chapters change
58:32 Art’s Social Media project
1:03:33 Climbing Mt. Everest and visiting the South Pole at 75+ years old
1:08:02 Technical skills in the mountains
1:10:49 Guide Wisdom and Principles of Life
1:15:01 Balancing training with life obligations
1:16:50 A short talk of Art’s climbing resume and future goals
Join coaches Scott Johnston and Kylee Toth for our September installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
0:33 Success story: 200 mile ultra race
3:31 Success story: Endurance training for a fast-twitch dominant athlete
8:13 Killian Jornet’s data collection metrics and training
16:04 Efficient running/walking stride and economy of motion
24:26 Does increasing Aerobic Threshold help with weight-loss?
35:18 Can using a stationary bike help make gains in performance for mountaineering goals?
40:51 Common errors of self-coached athletes
47:21 Do multi-week hikes provide training benefit for mountaineering goals?
50:14 Is there benefit for supplementing with electrolytes for mountaineering training?
51:57 Best ways to train muscular endurance for back country hunters?
55:37 How to alter training plans with a highly constrained shift-work schedule
1:00:50 Does fueling effect the results of an aerobic threshold test?
1:06:17 How to ensure getting enough volume for building aerobic capacity?
1:11:21 Switching specific training from ultra running to Nordic skiing as winter approaches
1:15:13 Utilizing high-intensity workouts during a taper phase shortly before a race
1:20:15 Tips for reducing stomach and gastrointestinal upset for races at altitude
1:23:44 Tips for how to plan paces for an ultra race
1:36:29 Outro
Join Evoke coaches Kylee Toth, and Andy Reed as they discuss Andy’s experiences training for and competing in the 2024 Hard Rock Hundred Mile Endurance Run.
Follow Andy on Instagram: https://www.instagram.com/canmoremd/
0:00 Introduction
1:15 Andy’s path to competing in ultra running
6:08 The evolution of Andy’s training approach to ultra races
8:47 Favorable physiological adaptations to aerobic base training for ultras
10:38 The unique terrain of the Hard Rock route
12:50 Andy’s approach to training for Hard Rock
18:17 Andy’s thoughts about his results at Hard Rock
19:38 Thoughts on Andy’s unconventional training build
22:00 Acclimatization for Hard Rock
31:02 Andy’s experience of the race
33:44 Andy’s approach to pacing for Hard Rock
40:33 Analyzing Andy’s heart rate during the race
44:15 Pacing of top finishers at Hard Rock
47:55 Nutrition approaches for Hard Rock
53:19 What gets you through a hundred mile race?
58:26 Andy’s plans for the future
Join Evoke coaches Kylee Toth, and Jesse Rich for a discussion about nutrition and fueling for athletes. They cover common mistakes in general nutrition as well as fueling for training, nutrient monitoring, and current thoughts on carbohydrate intake for endurance athletes.
Learn more about Jesse here:
Nutrition Rundown: https://www.nutritionrundown.com
Follow Jesse's Instagram: @jessetrich
0:00 Introduction
0:51 Using the duration of an event to guide nutritional approaches
11:09 Do elite athletes have extraordinary fat burning metabolism?
17:03 Common reasons endurance athletes get G.I. issues during training and races
20:10 The importance of water intake and staying hydrated
24:30 Nutrient monitoring during training
30:03 How common is iron deficiency?
30:53 Three most common mistakes athletes make with their general nutrition
36:25 Three most common mistakes athletes make with nutrition during training
43:05 The effects of caffeine on performance
48:08 Jesse’s personal experiences in optimizing his own and his athletes’ nutrition
52:52 Jesse’s impressions of the 2024 Olympic Athletes
Join coaches Scott Johnston and Kylee Toth for our August installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
1:11 Aerobic decoupling and aerobic threshold while training for ultra marathons.
7:37 Can training at altitude benefit performance shortly before a running race?
11:03 Off-season training guidelines for a mountaineer
13:31 Can training for speed and power events have cross-over with endurance events?
22:11 Using nose breathing versus heart rate zones for indicating metabolic state
27:27 How often should elite Cross Fit athletes perform zone 2 exercise?
34:11 What metrics are most important to track on the Trainingpeaks app?
38:07 Thoughts on using Rate of Perceived Exertion versus heart rate to track training
50:38 Realistic long-term goal setting for alpinism
56:40 How to train moving quick on technical running descents
59:35 Does training at altitude during a taper for a race benefit performance?
1:01:45 Ideal stride length for vertical ascent?
1:06:02 Physiology and muscular endurance required for quick big wall ascents
1:12:39 Evoke’s first principles for training
1:15:24 What role does high intensity training play in a well-rounded training program?
1:19:59 Does having a relatively low aerobic threshold heart rate matter?
1:23:37 The role of mental fatigue on long alpine climbs
1:27:33 Thoughts on double threshold training days
1:35:06 Modulating heart rate for aerobic threshold training in hot environments
Join coaches Maya Seckinger, Nikki LaRochelle, and Kylee Toth as they answer female-specific training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
1:23 How does birth control influence athletic performance?
6:25 Managing training with lack of sleep and rest because of child care?
10:29 How to train respecting your monthly cycle?
16:07 What is “R.E.D.s”?
22:38 How many hours of sleep should a 40-45 year old female endurance athlete get?
25:13 Can you over-do carbohydrate consumption?
29:44 Food cravings and fueling during specific parts of the female cycle?
35:45 Training intensity during Luteal Phase?
40:48 Do confidence levels and risk tolerance change at different times in the female cycle?
45:43 Balancing sports goals with career and family?
48:48 Can men and women maintain the same training volume?
54:25 Are women less powerful than men?
56:00 Best way to maintain pelvic floor for endurance sports?
56:47 How to prepare for an ultra distance race with week-day time constraints?
Join coaches Scott Johnston and Kylee Toth for our July installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
1:31 Targeting specific muscles during muscular endurance training and symptoms of compartment syndrome.
7:52 Is heart rate important during muscular endurance training?
11:34 Is aerobic base work compromised by intermittent anaerobic intensity if both are used in a training session?
25:53 How do you progress volume and intensity: are you recovering?
37:38 How do heart rate-based training stress measures compare to power-based training stress measures?
46:30 Acceptable level of delayed onset muscle soreness following a muscular endurance training session.
48:33 Does incorporating traditional regimes in a weight gym benefit athletic performance?
56:14 Favorite gym-based muscular endurance regimes?
59:22 Best way to train hiking faster for ultra running races?
1:00:39 How much non-sport specific training is needed leading up to your race or event.
1:03:06 How to take a restorative break from training.
1:07:21 Tailoring your muscular endurance routine.
1:09:40 Thoughts on improving CO2 tolerance
Show Notes:
For more information on training with a power meter please listen to Evokecast episodes #28 and #30.
28 Markus Holler On Power Meters For Running Training (Part 1):
https://www.buzzsprout.com/2065266/episodes/12870890-28-markus-holler-on-power-meters-for-running-training-part-1
30 Markus Holler On Training Running With Power Meters (Part 2)
https://www.buzzsprout.com/2065266/episodes/12912418-30-markus-holler-on-training-running-with-power-meters-part-2
Join coaches Scott Johnston and Kylee Toth for our June installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
0:00 Introduction
1:01 Integrating zone 3 and 4 training for uphill ultras.
6:50 Training for mountaineering while living at sea level away from mountains.
13:07 Recovering from inaccurate aerobic zone assessment and over training.
20:19 Training effect differences between training longer versus shorter zone 3 and 4 intervals.
29:12 Training speed with short legs.
31:01 Using biking sessions for training muscular endurance.
33:37 Loading protocols in stair climbing training for tactical athletes.
36:16 Optimal training duration per week to increase top of zone 2 heart rate.
39:47 How time away from training effects aerobic base.
44:02 Fueling protocols for long runs.
49:12 Structuring a training program for maximizing vertical kilometers.
59:11 How to ramp up aerobic capacity with a history of training Cross Fit.
1:03:11 Best methods and tests to define athlete-specific heart rate zones.
1:06:44 Optimizing training for performing at altitude.
1:11:33 Whether or not to alternate muscular endurance training modalities in a training block.
1:14:02 Lactate analysis and testing.
1:18:06 Outro
Join Evoke coach Larry Goldie for a conversation with Melissa Arnot Reid. Melissa is a professional mountaineer, and guide, who has climbed extensively throughout the globe. She has summited Mount Everest six times, including a 2016 ascent without supplemental oxygen.
Show Notes:
juniperfund.org
Time Stamps:
0:00 Introduction
1:37 Melissa’s time and history on Mount Everest
9:48 Melissa’s attempts at climbing Everest without oxygen
15:37 Founding of the Juniper Fund
22:07 The difference between having supplemental oxygen vs. not at altitude
31:35 How climbing puts everyday life into a different perspective
39:18 How Melissa’s life has changed since Everest
46:36 Melissa’s work as a climbing mentor
49:01 Climbing the high points of all 50 states in forty-one days
55:36 Melissa’s experience participating in the Tor des Géants
113:21 Training for Tor des Géants
119:03 Melissa’s future plans
Join coaches Scott Johnston and Kylee Toth for our May installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
Time Stamps:
0:00 Introduction
0:58 Does glycogen depletion in training improve the aerobic training effect?
12:29 Training effects of glycogen depletion on Fast-twitch vs. Slow-twitch muscles.
20:03 Over-night fasting and it’s effects on glycogen in morning training.
24:43 Speed and heart rate increases due to aerobic threshold training.
28:21 Tips for accumulating vertical feet and ascent rate.
32:26 Optimal approaches to accumulating zone 2 volume with a busy life.
35:30 How much can you improve in the month before your objective?
39:47 Impact of aerobic base training for climbing at altitude?
44:17 How to choose a proper training plan.
46:21 Is fat adaptation a sport specific mechanism?
48:18 Tips for dealing with Plantar fasciitis?
51:31 What is the purpose of double threshold days?
55:54 How do you allocate time training in various intensity zones?
58:17 Recommendations for how to dopamine detox?
107:44 How to use a stair-master for training muscular endurance?
109:36 Tips for training with a busy work schedule?
Join Scott Johnston for a chat with Roxanne Vogel. Roxanne is a doctoral candidate with a decade of R&D experience in the sports nutrition industry. Currently exploring interventions to improve physical and cognitive performance and adaptation to physiological challenges presented by extreme environments and prolonged exertion. An adventurer and high-altitude athlete who applied a novel pre-acclimation, training, and nutrition protocol to successfully summit Mt. Everest in 14 days door to door.
0:00 Introduction.
1:56 Roxanne’s background working with Evoke
3:37 Exploring cross-adaptations between heat stress and hypoxia
11:29 Plasma volume increases in heat adaptation improve performance at altitude.
14:03 Relationship between heart stroke volume and plasma volume.
17:38 Relationship between altitude and hemoglobin and hematocrit levels
21:52 Epi-genetic effects of altitude
26:52 Advantages of medium-term heat acclimation.
31:28 How to implement heat exposure into training
38:00 The importance of self-experimentation
40:00 Determining the efficacy of nutrition and exercise interventions.
42:31 Potential benefits of cold exposure.
50:01 Next steps in research and Roxanne’s future goals.
Show Notes:
https://www.sciencedirect.com/science/article/pii/S0306456524000111
Join coaches Scott Johnston and Kylee Toth for our April installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
Time Stamps
0:00 Introduction
1:20 How do you manage Haglund's Deformity during training?
7:43 What's the best way to cross train for adventure racing specifically with poor skills, with biking?
12:49 Is it too late to do uphill weighted carries and muscular endurance training four weeks before my event, or will it leave me too fatigued?
17:48 What can I do in the off season to boost my ski mountaineering ascent rate to 2,000 feet per hour?
26:52 Minimum duration of weekly training duration recommend for improvements in my zone 1 and zone 2 heart rate zones?
32:50 Using uphill tempo and muscular endurance training for a 100 mile race?
39:56 What level of delayed onset muscle soreness following muscular endurance training is acceptable?
48:29 Modifications for aerobic threshold training when your pace is incredibly slow?
57:32 Is it wise to lose weight while trying to improve at running?
104:38 How to generally improve performance in the mountains?
110:24 Heart rate variance when training in heat versus cold?
113:51 How to increase speed for the same rate of perceived exertion?
118:50 How to progress vertical feet climbed per week or training block?
Show Notes:
https://evokeendurance.com/muscular-endurance-all-you-need-to-know/
Join coach Scott Johnston for a discussion on internal vs. external training loads. Learn how to quantify and qualify the training stress that your body is subject to through methods that are tailored to your individual internal physiological state.
The main topics covered, and their timestamps:
0:37: External Versus Internal Load Definitions
2:31: External Training Load Example
4:49: Internal Training Load Example
5:57: Intensity Scales For Qualifying Training Intensity
8:00: Using Heart Rate: The most practicle measure of intensity
10:05: Monitoring Internal Training Load Via Lactate Meters
11:13: The pitfalls of using percentage of Max Heart Rate to define individual training intensities.
14:48: Different Internal Responses For Fast-Twitch Vs. Slow-Twitch Athletes
15:23: Summary: Why this matters to all athletes
Show Notes:
Blood Lactate Monitoring to Improve Endurance Training Effectiveness
Training Fast Twitch and Slow Twitch Endurance Athletes
Join Evoke coaches Vince Paikowski, Jack Kuenzle, and Maury Birdwell as they field questions from athletes in the tactical space (this includes military, law enforcement, and first responders).
The main topics covered, and their timestamps:
6:42: What Does Aerobic Training Look Like In The Tactical Space?
15:40: Is There A Limit To Zone 2 Training Effectiveness?
25:07: How Much High Intensity Training And When?
30:44: The Need For Strength In Tactical Work
39:49: Can Strength And Endurance Be Trained In Concert?
48:53: Training Rucking Capacity
59:43: Typical Mistakes Tactical Athletes Make In Training
Evoke coach Seth Keena is joined by highly accomplished alpinist and guide, Rob Smith. They discuss Rob's experiences with preparing his clients for their big goals, and how Rob approaches tackling both his own and his client's goals in a methodical and step-wise manner.
Description
Join coaches Scott Johnston and Kylee Toth for our March installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
Join Evoke coaches Dave Thompson, Leif Godberson, and Maury Birdwell as they answer questions about rock climbing training and tactics submitted by the Evoke Endurance community.
Show Notes:
Training For Rock Climbing: https://evokeendurance.com/training-for-rock-climbing/
Join Evoke coach Leif Whittaker for a discussion with high-altitude mountaineer, and professional guide, Garrett Madison. They discuss their experiences climbing in the Everest region, including Garrett's Everest-Lhoste-Nuptse combination climb that Garrett created. They also discuss Garrett's climbing and guiding on K2, training for 8000 meters peaks, and other subjects such as gear, preparation, and technical skills for ascending the world's highest and most remote mountains.
Learn more about Garrett and his services here:
https://madisonmountaineering.com/garrett-madison/
Join Evoke coaches Scott Johnston and Leif Godberson for a discussion about the physiology behind different endurance training intensities.
Different training intensities have different training effects. Endurance is a metabolic phenomenon, where strength is a neurological phenomenon. Learn about how specific levels of zone-base training converge to produce simultaneous increases in endurance, and the speed at which endurance is performed, and how to determine your own personalized intensity zones.
This is the audio-only version of this discussion. To view the helpful illustrations that accompany the discussion, view here at the link provided:
https://youtu.be/hoz33QXXm4E
Show Notes:
How to conduct an Aerobic Threshold Test:
https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/
How to set your heart rate zones:
https://evokeendurance.com/setting-your-hear-rate-zones/
Join Evoke coaches Scott Johnston, Maya Seckinger, Leif Whittaker, and Mark Postle as they answer questions about climbing the Seven Summits.
Learn from our experts about how to approach climbing the seven highest peaks on each continent, as they answer questions from the Evoke Endurance community.
To join and participate in our monthly live discussions, please subscribe to our monthly newsletter for updates at https://www.evokeendurance.com, or email coach@evokeendurance.com to get the Zoom link.
Join Scott Johnston for a chat with Evoke coach Dave Thompson about Dave's recent article on rock climbing training and skill development published at the Evoke Endurance website. They discuss models and methods that are applied specifically to rock climbers, but have wide-reaching applicability to all mountain sports.
Link to article:
https://evokeendurance.com/training-for-rock-climbing/
On this first episode of Ask Evoke, join coaches Scott Johnston and Kylee Toth as they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/
Or email your questions to coach@evokeendurance.com
Join Evoke coach Larry Goldie for a conversation with Jeff Banks, with Aspect Avy. Aspect Avy is a new smart phone app created by Jeff and his partners, to help back country enthusiasts assess avalanche risk for the terrain they hope to cover.
Learn More About The AspectAvy App At The Links Below:
https://www.youtube.com/@aspectavy
https://www.aspectavy.com/
Evoke Coaches Maya Seckinger and Scott Johnston sit down for a chat about training young athletes. Along with being employee number 1 back at Uphill Athlete when she was in college and helping with bookkeeping Maya was one of Scott's cross country ski athletes from the time she was 13.
Maya and Scott discuss the things they have learned as both young athlete and successful junior athlete coach. They cover subjects ranging from age appropriate training methods to learning to fail. They also answer a number of questions posed by our listeners.
Scott Johnston is joined by two-time Olympian in cross-country skiing and fellow Evoke coach Ben Husaby. They cover Ben’s formative years, several shared adventures, use of muscular endurance prep for Ben’s 2nd Olympics, and how skate-skiing transformed cross-country skiing.
Evoke coach Kylee Toth is joined by professional free skier, and filmmaker, Nikolai Schirmer. They discuss Nikolai's experience of Evoke's training approach and how he is using these fitness gains to navigate the demands of his goals and skiing ambitions.
See more from Nikolai at the links below:
instagram.com/nikolaischirmer
https://www.youtube.com/@Nikolai_Schirmer
Join coaches Scott Johnston and Maya Seckinger for a deep dive into the history, evolution, and modern applications of aerobic base training. Learn about the theory and importance of training aerobic metabolism and how you can individualize your own training to meet your endurance goals.
Stay tuned for an in-depth article on this subject.
Links for show notes: Zone setting
https://evokeendurance.com/setting-your-hear-rate-zones/
https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/
Back country skiing has experienced a huge surge in popularity over the last several years. Scott Johnston discusses the implications, and the issues, with Larry Goldie, an AMGA-IFMGA-Certified Mountain Guide based in the North Cascade Mountains.
Join Scott Johnston as he reflects on his experiences of the aging process as a life-long endurance athlete. Learn about the specific capacities that decline with age, and the parts of our physiology that remain highly trainable.
Larry Goldie is joined by professional climber, and mountain guide, Alan Rousseau. Over his career, Alan has managed to tackle some incredible personal alpine climbing objectives while balancing a career as a full-time mountain guide. Learn how Alan has approached his training, and how his training differs from those who have a more sedentary life-style outside of their training.
Today is another edition of Evokecast's Summit Series. Here, coaches Larry Goldie, and Leif Whittaker do a deep dive on some of the most iconic peaks that we train many of our athletes to be ready to climb. Today's episode will focus on Mount Rainier, the giant of the Pacific Northwest.
Join host Scott Johnston for a conversation with Joey Wilson that covers the methods Joey used to measure improvement in his aerobic capacity. Being a data scientist, Joey employed some tools that the rest of us can learn from. Joey approached Scott with some well thought out training questions about five years ago after some poor race performances. Since then, with the help of Scott, Joey has drastically changed his approach to training. His performance has increased drastically and he has the receipts to prove it. An article containing some of the hard data that Joey compiled can be found here: https://evokeendurance.com/measuring_zone_2_training_effectiveness/
Join host Scott Johnston in a conversation with accomplished alpinist and IMFGA certified climbing guide, Chris Wright. Learn how Chris has balanced a demanding mountain guiding career with training and executing his personal climbing ambitions and goals.
Scott Johnston is joined by professional guide and climber, Rob Smith. They discuss how Rob manages training for the elite climbing while he fits this into his busy guiding schedule. This is the first podcast in a series devoted to the specific training needs of mountain guides.
In this episode join Evoke coach Mark Postle for a chat with rock climber and alpinist, Matt Segal. Matt has had a great year of climbing in 2023 including a free ascent of Cowboy Direct (Grade VII, 5.13a) on the Trango Tower in Pakistan, and an ascent of Kryptonite (5.14d) near his home in Colorado. Join Mark and Matt as they discuss the arc of Matt's development as a climber, and how he structured his training to attain these two huge goals.
In this episode, coaches Larry Goldie and Leif Whitaker discuss Mount Baker's significance, popularity, and climbing challenges. They touch on the unique snowmobile access situation on the mountain's south side and the conflicts it creates. The conversation highlights the dangers of mountaineering, particularly on the north side, and the changing conditions on the mountain over the last decades. They also discussed standard routes, skiing conditions, and the importance of self-care in team environments.
In this episode, coach Scott Johnston discusses some tools and tips for understanding the feedback your body is giving you on your recovery status and readiness to train. Training will never produce the desired results if you don't allow sufficient recovery between training bouts for the desired adaptations to occur. The proliferation of new devises that can easily overwhelm us with data. And unfortunately, many athletes over-rely on these metrics to their detriment. Learn Scott's preferred tools for managing training load and recovery by tuning into your body's subtle language.
In May of 2021, at 75 years old, Art summited Mt. Everest, making him the third-oldest person to have attained this feat. In this episode, Scott, Art, and his coach Seth Keena recap Art's experiences on the expedition, and the training process leading up to his summit bid, going back 2 plus years. We captured this interview while are was still in Kathmandu, fresh off the climb with emotions still close to the surface.
When Art first approached us for coaching he was woefully unprepared for an attempt on Mt Everest. He not only didn't have the fitness needed he greatly underestimated the undertaking. Despite warnings from his coach that he was not ready to tackle this huge objective, Art went anyway. What ensured on the mountain nearly cost him his life. Chastened, he returned to coaching with a realistic understanding of what it was going to take to succeed on the highest mountain on Earth.
Join Evoke coaches Larry Goldie and Mark Postle for a chat about experiences climbing Aconcagua. Aconcagua is the highest mountain on the South American continent, and one of the seven highest continental points on Earth. The height of Aconcagua, at just under 23,000 feet, presents unique challenges for climbers hoping to scale its flanks. Learn about the training approaches, logistics, and best practices involved in a successful Aconcagua expedition.
Evoke Coach Maya Seckinger is joined by Cy Keener. Cy is a life-long climber who started being coached by Maya in 2020. Early-on the duo worked hard on Cy's climbing and aerobic development, followed by Cy receiving a hip replacement and going through the necessary recovery in 2022. This year Cy completed the Grand Traverse in the Tetons this summer -- a major milestone in his climbing journey.
Scott Johnston talks with Evoke tactical coach Vince Paikowsiki about Vince's recent 'unofficial' fastest time for the Twelve-Mile Ruck, a standard military fitness test required for armed-services members. Vince discusses how he trained and prepared for his record, and how he used this knowledge to train his entire infantry company to achieve outstanding results all around.
Join Scott Johnston and coach Kylee Toth as they discuss her unplanned bivy while on a back country ski trip during a scouting mission for a Bugaboo to Rogers Pass ski traverse. They highlight how fitness, good decision making, and experience kept Kylee and the other members of her group safe.
In this vault classic episode, Scott Johnston is joined by Olga Dobranowski. Olga is a medical doctor, based out of Colorado, who has been drawn to the mountains her entire life and tackled many impressive mountain goals. Here are some of the topics discussed: growing up and starting climbing in Poland; Polish climbing history; Olga’s early climbing days in Poland and throughout Europe; moving to the U.S.A., and settling in Colorado; the evolution of Olga’s training; orchestrating success on Aconcagua with a busy lifestyle; pre-acclimatization; light and fast; self-assessment of altitude sickness; continued success on a solo climb of Denali; Olga’s base, aerobic, and specific training; hypoxic tents and other techniques for pre-acclimatization; physiological effects of altitude.
Join Scott Johnston in a conversation with Performance Scientist and Innovative Lead at Maurten Sports Fuel, Josh Rowe. Here, they discuss the research and appropriate use of hydrogels and bicarbonate for fueling sports performance, and how these technologies are utilized by athletes in endurance and high intensity sports.
Find more information on Maurten products here: https://www.maurten.com/
Join Evoke coaches Larry Goldie and Mark Postle in a conversation about Mark's successful 2023 summit of Mt. Everest. Mark reflects on his earlier trips to the region, and how expedition logistics have changed since his first experiences in the Khumbu.
Scott Johnston is joined today by Redbull Performance Nutritionist, Stephen Smith. In this conversation they discuss a broad range of nutrition strategies and key factors in supplementation for amateur and elite level athletes. This includes nutrient timing, metabolic considerations, supplementation of various well-known ergogenic aids, and how these strategies are applied to the unique demands of mountain sports.
Show Notes:
Electrolytes: https://www.mysportscience.com/blog/categories/electrolytes
Join Scott Johnston as he talks with professional climber and guide, Adrian Ballinger, Founder and Director at Alpenglow Expeditions. In this episode, they discuss a range of topics including: the challenges of climbing and guiding Mt. Everest, and why Adrian has chosen to direct his guided clients to climb the north side of Everest; using prerequisite mountain expeditions as assessments for tackling more technically challenging summits; thoughts on fitness assessments; pre-acclimatization best rational and best practices; upcoming goals and projects; and more...
Join Evoke coaches Maya Seckinger and Kylee Toth for a conversation with Roxanne Vogle. Roxanne is a researcher with GU Performance who was able to summit Everest on a short trip to the Khumbu Region. Learn what Roxanne did to position herself to do 'The Impossible'.
Join Evoke coaches Maya Seckinger and Kylee Toth for a conversation with Midge Cross. Midge is a life long athlete who's appreciation for the mountains has driven her to do all of the mountain sports and activities we love. From expeditions to big mountains, rock climbs, or other endurance challenges, Midge has maintained a life-long curiosity for what it takes to be effective in the mountains. Now in her late-seventies, she continues to race, climb, and ski, under her personal rallying cry: 'How bad can it be? Why not?'.
Scott Johnston is joined by life-long alpinist, Steve Swenson. Steve is the winner of two Piolet d'Or awards, the Lifetime Achievement Award from the American Alpine Club, and author of the book Karakorum . They discuss their early climbing exploits, Steve's most memorable ascents, and his involvement in the development of essential infrastructure for people in the Karakorum region.
https://www.iqrafund.org/
Find Steve on Instagram: @steve.swenson54
Evoke coaches Kylee Toth and Maya Seckinger interview professional skier and mountaineer, Caroline Gleich.
Join Evoke Coach Leif Whittaker, and his athlete Travis Van Overbeke as they do a debrief of Travis' dual ascents of Mt. Everest and Lhotse in May. Travis' successful ascent of Everest marks the final leg of leg of a journey he started sixteen years ago, to summit the highest peak on each of the seven continents.
They discuss Travis' training and preparation, how Travis balanced training with work and family obligations, and Travis' experiences of the unique challenges of climbing Everest and Lhotse.
Join coaches Kylee Toth and Maya Seckinger as they interview Caroine George. Caroline is a mountain guide, ski-mountaineer, wife, and mother, based in Switzerland.
In this episode Tom Evans joins his coach Scott Johnston to do a debrief of his recent victory of the Western States 100 ultra endurance run, the world's oldest hundred-mile race. With his win, Tom became one of three men to have been on the podium both at the UTMB (Ultra-Trail du Mont-Blanc) and the Western States. Tom talks about how his race unfolded as well as the grass-roots support that this race has, and the inspiration and respect he feels for all those who completed it. Afterward they take a deep-dive into the training Tom did leading into his race, including numbers from his training dairy, periodization, the use of strength training, lactate monitoring of his intensity sessions, and much more...
In this episode Scott Johnston talks with Matt Heyliger. Matt is a practicing Physical Therapist who has a solid background in helping athletes be stronger and more functional for their mountain endeavors. Join Scott and Matt as they take a deep-dive into the common functional maladies that confront mountain athletes, and how to go about navigating them.
You can find Matt here:
https://www.mattheyliger.com/
Evoke coaches Maya Seckinger and Kylee Toth talk with climber, coach, and gym owner, Carolyn Parker. Carolyn has amassed a wealth of knowledge and experience in her thirty-plus years as a mountain athlete. Join this trio on a wide-ranging conversation on topics including Carolyn's formative years, her thoughts on strength and mobility, special considerations for female athletes, and more...
Scott Johnston talks Evoke Coach, Jack Kuenzle about his recent Fastest Known Time ascent of Denali. In this talk Jack fills us in about the time-line of his trip to Denali, his partners' close call with altitude illness, his gear, his future projects, and more...
Scott Johnston is joined by Evoke coach Jack Kuenzle the day after he set a new fastest known ascent and ski-descent time record on Mt. Shasta. Here Jack gives us an up-close look at his ascent and descent; his gear; some of the changes he has made in his training in the past year; and the logistical challenges of trying for FKTs on big mountains in National Parks.
Join Scott Johnston and Evoke coach Jack Kuenzle in a candid discussion about Jack's training and preparation for his latest FKT (Fastest Known Time) attempts on Mt. Shasta, Mt. Rainier, and Denali.
This is Part Two of a discussion between host Scott Johnston, and physicist, mountain ultra-runner, and RunPowerModel app developer, Markus Holler. In Part One, Scott and Markus discuss theory: how running power meters work, what they measure, and the inner workings Markus' RunPowerModel app -- which can be downloaded for free via the link below. Part Two of this discussion centers on application: how to get started using running power meters in training, and how to use the RunPowerModel app for racing.
Link To Markus' Website: https://www.runningwithpower.com/
Join Evoke coaches Dave Thompson, Seth Keena, and Carolyn Parker as they answer athlete questions about training and best practices for improving your rock climbing.
Coaches Corner occurs monthly. To listen live, or to submit questions for our coaches to answer, email coach@evokeendurance.com.
Scott Johnston is joined by physicist and mountain runner, Markus Holler. Markus has developed an app that measures Running Power for trail runners. The algorithm that he created incorporates several unique components that make it more accurate than the big name power meters, especially in mountain terrain. Scott and Markus discuss the physics of running, the special considerations for mountain running, and how these variables are incorporated into Markus' app.
Markus' Website: https://www.runningwithpower.com/
Markus' Book: https://www.runningwithpower.com/power-to-trail-and-ultra-runners
Evoke coach Kylee Toth welcomes professional climber Brette Harrington to talk about her personal history, athletic development, and most memorable ascents and adventures.
In this episode Scott Johnston is joined by evoke coach Dave Thompson. In this talk Dave and Scott grapple with some rather esoteric concepts involved in how we learn skills and translate those into improved performance in sports.
Vault Classic: Vince Paikouski won the Best Ranger Competition in 2020, using EvokeEndurance training principles. Here, Scott Johnston talks with Vince about his background, and how he and his partner prepared, trained, and executed. Since then, Vince has either coached or developed training plans for most of the top-ten finishers of the Best Ranger Competition in the subsequent years.
Over the past eight years, numerous Evoke coaches have worked with individual members of US and foreign military branches as they prepare for demanding selection processes for their various Special Operations. These selections are true ultra-endurance events that last for weeks, with the candidates navigating very rough terrain, covering long distances, and carrying heavy weight -- blending physical, mental, and tactical skill with limited calories and sleep.
This podcast is a recording of a recent mountaineering-focused Coach Corner. Join Evoke coaches Kylee Toth, Seth Keena, Leif Whittaker, and Jack Kuenzle to answer audience questions. We were also very pleased and honored to have a cameo appearance by Steve Swenson. Veteran of many expeditions to the Karakoram Range, winner of the Piolet d’Or, and most recently the winner of the Lifetime Achievement Award from the American Alpine Club.
It's a tricky balancing act to manage training with the needs and challenges of a normal life such as family, work, and school. Only a tiny minority of us can live the "eat, sleep, train, and repeat' life of a professional athlete. Here at evoke, our group of coaches aim to find the balance between life obligations and training for themselves and those that they coach. Today Scott Johnston talks to Evoke Coach Kylee Toth on how she balances her World Cup athletic goals with raising her kids and being an effective coach.
Monica Piris MD has worked as a doctor on expeditions to extreme altitudes since 2007, having gone on more than twenty expeditions to the Himalayas, including fourteen trips to 8000 meter peaks, and ten expeditions to Mount Everest. On these trips her work has ranged from monitoring the health of team-members throughout the preparatory period and expedition itself; treating locals and visitors for common illnesses; treating frostbite and potentially fatal altitude-related illness; and offering diagnostic and therapeutic advice over the radio to unwell climbers being rescued above 8000 meters. She currently works as the expedition doctor for Alpenglow Expeditions as well as offers remote medical cover for private expeditions.
Join coaches Jesse Rich, Andy Reed, and Luke Nelson as they answer questions submitted from the Evoke community about training, preparation, and strategy for popular styles of distance running.
Scott Johnston talks with Judd Van Sickle, Director of Sports Performance and Wellness at U.C. Davis. In this episode, they cover many topics including: performance implications of fat adaptation; the concept of Fat Max; aerobic glycolysis; use of power meters to track training load; and the lack of nuance that has occurred with the popularization of Zone 2 aerobic training.
Contact Judd Van Sickle: https://health.ucdavis.edu/sports-medicine/our-team/judd-vansickle
Scott Johnston is joined today by David Goettler. David is a highly accomplished alpinist who has climbed six 8000 meter peaks without the use of supplemental oxygen, including Everest. David has amassed a unique and broad experience climbing in Earth's biggest mountain ranges. Scott and David discuss the history of David's training since they started working together and over the past eight years.
Join host Scott Johnston as he chats with his coached athlete, professional ultra runner Tom Evans. Tom recently made a podium finish at the Black Canyon 100k in Arizona where he beat the course record along with the other two top finishers. Scott and Tom discuss the modulation of Tom’s training, and the essential distinction between capacity and utilization training. All of this forms the backdrop of how they work to ensure that the correct training for Tom is done in critical and essential time windows.
In this episode, Scott Johnston outlines the common mistakes and misconceptions that derail training, and the methods and frameworks necessary to avoid these pitfalls. No training plan can predict your physical or psychological state. The best way to avoid these mistakes is to pay attention to the subtle signals your body is sending your brain, and to monitor your recovery.
Training will not produce desired results if you don't allow sufficient recovery. If recovery is cut short before desired adaptations occur, this produces a negative effect on athletic performance. In this episode, coach Scott Johnston discusses characteristic signs the body gives during the recovery process, and some perceptive cues that he has used over the decades to assess training readiness both in himself, and in the athletes he coaches.
Scott Johnston talks with director of Sports Performance at UC Davis, Judd Van Sickle, about metabolic testing, fat adaptation, and aerobic deficiency.
In this episode, Scott Johnston is joined by Sean White; an Army Ranger and Evoke Endurance Athlete in the US Army Special Operations Command. Sean reached out to Scott and the Evoke Endurance crew after failing to make it through a particularly difficult selection process to help him restructure his training. Join Scott and Sean as they recap changes they made to his training and the critical points that lead to Sean's success.
In this episode Scott Johnston outlines the basic physiology of endurance training. He traces the historical timeline of our contemporary understanding of how athletes and coaches have evolved their methods through empirical and anecdotal data to understand the intersections between aerobic and anaerobic metabolism, and how endurance is best trained.
For more information and a deeper dive, refer to our in-depth video on YouTube: https://youtu.be/PP7GqpvIVWY
In this episode Evoke coach Nikki LaRochelle interviews Scott Johnston in a conversation that ranges over some of Scott’s life experiences including overtraining, muscular endurance, and a serious climbing accident that changed his life.
This is a recording of a Coaches Corner that took place on January 17, 2023. Join Mike Foote, Jack Kuentzle, and Kylee Toth for a deep dive into how to make the most of ski training for aerobic development, speed work, and technique.
In this episode, Scott Johnston talks with Kilian Jornet. Kilian needs no introduction in the mountain endurance world. But for those who are new to this, he is one of the most accomplished mountain endurance athletes in the world. Join them as they discuss the fundamental importance of long term training adaptations, and how Kilian and other highly successful athletes modulate their training over the weeks, months, years, and decades according to their individual biological talents and limitations.
In this Vault Classic, Scott Johnston is joined by Doctor Jesse Charles, M.D. Jesse is a rural medical doctor and longtime adherent to the Evoke's training methods. As a general practitioner in a rural setting, Jesse sees a wide variety of patients, from those at peak health, to the infirm. In this episode, Scott and Jesse discuss changes that take place as the result of regular exercise; exercise as a ‘phase change’ in the functioning of the body; how exercise facilitates learning; responses of the heart to exercise; nervous system changes and loss of motor units through time; the importance of balance practices in aging populations; the evolution of mitochondria; gut bacteria as a health indicator throughout life; dietary considerations for gut health; training progressions and adaptations for increasing vitality; and thoughts on arthritis prevention.
Join us for another Vault Classic. In this episode Scott Johnston is joined by Phil Maffetone to discuss the nuances of Over Training. Over Training is not your garden variety fatigue that a few days of rest will overcome. It is a medical condition that is misunderstood by most athletes, coaches and medical professionals. It's difficult to diagnose and harder to treat. In this episode Phil and Scott discuss diagnosis and treatment as well as strategies to avoid this elephant in the endurance training room that will keep you from falling off the Over Training cliff. Listen for guidance and tips for how to avoid this.
In this episode Scott Johnston talks with Evoke Coach Jessie Rich. Jessie has amassed a very respectable list of Fastest Known Times (FKTs) in the mountains and also runs his own nutritional consulting business. Join Scott and Jessie as they discuss Jessie's athletic and educational background, his training-work-life balance, and Jessie's approach to coaching.
Fitness is the biggest factor to safety in the mountains. In this episode, Scott Johnston talks with professional guide Rob Smith about what it means to be fit for the mountains, and how a fitness foundation provides a gateway to tackling mountain goals.
Join us for a classic from the vault: A discussion with Scott Johnston & Phil Maffetone about their joint experience with the benefits of sub-maximal training and the prominence of Aerobic Decency Syndrome in athletes and the population at large. Dr. Phil Maffetone is one of the earliest pioneer clinician-scientists to unravel the connection between aerobic capacity, and fat adaptation.
In the episode Scott Johnston is joined by Evoke Endurance coach Leif Whittaker. They discuss Leif's book My Old Man And The Mountain -- a humorous memoir about Leif's experience climbing Mt. Everest following in the footsteps of his father, Jim Whittaker, who was the first American to summit Everest back in 1963.
In this episode, Scott Johnston talks with Evoke coach Jack Kuenzle about his impressive list of FKTs, 'Fastest Known Times', that he has amassed in this past calendar year throughout the USA and UK. They discuss Jack's background in the Navy SEALs, and his path from military training to successfully beating these running records, along with how Jack uses these experiences to coach more effectively.
In this episode, Scott Johnston interviews professional ultra runner Tom Evans. Recently, Tom placed third at the Ultra-Trail du Mont-Blanc (UTMB), one of the most brutal and highly regarded ultra races on the planet. Scott and Tom discuss Tom's athletic background, how Tom's training has changed since he started being coached by Scott, along with strategies for pacing and nutrition during ultra races.
In this first episode, founder Scott Johnston talks with coach Maya Seckinger about our history, why we are here, and what we do: The evolution of the strong coaching collective that is EvokeEndurance.