evokecast

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 Guide00:00:00 Introduction00:01:01 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 Guide00:00:00 Introduction00:00:49 Joseph’s background00:03:58 About Enduraw00:08:57 Emergence of data-driven performance00:14:34 Applying data analysis00:22:45 “Digital Twin” data modeling00:30:19 Ruth Croft’s 2024 UTMB pacing00:38:03 Using grade-adjusted pace00:49:34 Tools for amateur and elite runners alike01:01:42 Data + training builds confidence01:09:19 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 Guide00:00:00 Introduction00:00:39 Paul’s experience and educational background00:04:57 Testing for and optimizing fueling strategies00:14:57 Causes of GI upset00:17:11 Effects of dehydration00:19:29 Strategies for training your gut 00:20:99 Fueling for running vs. cycling00:28:38 Fat for fueling and fat adaptation00:38:48 Glycogen depletion stimulus strategies00:45:05 Pre-race gut training00:46:59 Nutrition should support training load00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies00:52:02 Work capacity of world-class athletes00:59:40 Respiratory Exchange Rate explained01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism01:10:44 The gamble of fueling and training approaches01:16:20 Model for the future of trail running01:18:09 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 Guide00:00:00 Introduction00:00:54 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-limited00:54:20 Final Thoughts

Coach Scott Johnston dives into the intricacies of training for endurance athletes in light of their recent UTMB success. He breaks down muscular endurance and explains its evolution from past training theories. The podcast delves into the concept of anti-glycolytic training, discussing methods to maximize aerobic performance. Johnston also shares practical guidelines for implementing resistance training while emphasizing how to balance glycolytic and aerobic workouts for optimal endurance. Discover the secrets behind what sets high-performing athletes apart!

Coach Scott Johnston recounts a memorable day in Chamonix when his athletes claimed UTMB titles. He dives into the misconceptions around VO2 max training, arguing it's not the gold standard for endurance success. Historical insights reveal how VO2 max was discovered but its relevance to performance is questioned. Scott emphasizes that training anaerobic thresholds can provide better results, especially for elite athletes. He suggests focusing on specific race adaptations over lab metrics, challenging athletes to rethink their training strategies.

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 Guide00:00:00 Introduction00:03:43 Early days of David’s aerobic development00:05:41 History with climbing Nanga Parbat00:14:01 2025 ascent and paragliding descent of the Schell route00:23:23 Dialing fueling and hydration on summit attempt00:30:54 Pre-acclimitization and recovery strategies00:34:06 Avoiding over-reaching during pre-climb activities00:42:09 David’s personal climbing ethics00:49:26 Technological and ethical changes in climbing00:52:15 Training methods: the specificity spectrum01:11:52 David’s future plans and post-expedition break01:14:54 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 Guide00:00:00 Introduction00:01:24 Muscular endurance training in blocks or continuously?00:06:48 Balancing alpine climbing and ultra-running training00:12:52 Tips for speeding recovery00:22:17 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 training00:51:10 Determining personal weekly training volume01:01:57 Training differences for a 25k vs. 50k race?01:03:26 Dealing with loss of motivation01:11:37 Minimum cardio during a sport climbing training block?01:13:30 Shifting to endurance as a strength athlete01:18:05 Incorporating technical skill acquisition while following a stock training plan01:22:28 Tactical athlete balancing weight lifting and running01:23:25 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 Guide00:00:00 Introduction00:01:34 David’s athletic interests and background00:07:04 Experiences with first hundred-milers and FKTs00:13:43 About David’s mathematics career00:17:09 David’s simple non-analytical approach to training00:20:10 Approaches to Hardrock00:21:36 High-fat fueling strategies00:24:02 Getting selected to compete in Hardrock00:28:26 Changing up training approaches for Hardrock00:31:12 Incorporating intensity and speed work00:36:03 Leveraging will during an event00:38:47 Weighted uphill intensity00:40:00 Demands of Hardrock 10000:45:25 Prepping for Hardrock on the course00:49:12 Strategies and experiences on race-day00:54:07 Avoiding the onset of cramping00:56:36 Quad pain and potential for rhabdomyolysis01:01:06 Holding then gaining position01:05:27 Splits for a 4th place finish01:07:25 Post-race thoughts01:08:20 Peak experiences and take-aways from Hardrock01:11:15 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 BackcountryEpisode Guide00:00:00 Introduction00:01:00 Balancing medical school rotations and training00:02:02 Will’s recent training volumes and metrics00:09:11 Tips on pacing and heart rate for a time trial00:11:55 The structure of Will’s high-intensity sessions00:19:42 More firm heart rate limits and novel stimuli00:23:28 Strategies on pacing for long runs and downhills00:33:09 Training efficiency with poles00:36:44 Tweaking fueling strategies00:41:47 Drinking to thirst at your sweat salinity 00:44:44 Planning the upcoming training block00:50:53 Dialing total vertical accumulation and terrain selection00:56:21 Scouting the Tor course00:59:02 Acclimatization and heat training01:07:42 Sleep strategies for Tor01:11:01 Mandatory gear for Tor01:15:09 Final thoughts