evokecast

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

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 Guide00:00:00 Introduction00:06:50 Development as an athletic coach00:08:31 Experiences traveling for climbing00:14:27 Methods to supplement with variable-modality aerobic volume00:26:10 How local muscular fatigue slows pace in distance events00:38:45 Using micro-workouts for strength development00:50:10 Maintaining strength for multiple mountain sports01:03:43 Pacing strategies for an aerobically deficient alpine climber01:07:00 Should muscular endurance workouts be done only when well rested?01:08:50 When to push through vs. take a break from training01:12:19 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 Guide00:00:00 Introduction00:01:37 Unique demands of Aconcagua00:03:34 Route selection00:10:11 Pros and cons of guided vs. unguided ascents00:15:13 Most important training elements00:21:55 Travel to Aconcagua00:27:54 Approach trek to base camp00:31:01 Strategies for acclimatization and common mistakes00:42:15 Cache and carry process of ascending00:50:46 Common hazards00:58:37 Tips and landmarks on summit day01:05:32 Emotional experiences on summit day01:07:16 Descent options to camp 2 and/or base camp01:14:51 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 Guide00:00:00 Introduction00:03:08 David’s backstory and formative years00:05:34 Working with elite-level athletes00:09:20 Dealing with performance anxiety00:13:34 Process vs. outcome goals00:17:00 Assessing your own motivations00:19:51 Avoiding over-training and burnout00:26:23 Rediscovering joy in training and practice00:30:41 Making a difference as a coach00:32:31 What makes a good coach?00:43:41 Learning from mistakes00:44:32 Master coach, Vasilis Anastopoulos00:47:00 Avoiding compulsion00:49:25 Selfishness in athletic pursuits00:53:47 Opinions on Central Governor Theory01:03:16 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 Guide00:00:00 Introduction00:02:31 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 BackcountryEpisode Guide00:00:00 Introduction00:03:03 The demands of the Tour De Geants00:07:42 Will’s athletic background and training history00:17:02 Finding possible specific trainings within Will’s overall build00:30:47 Will’s experiences of nutrition vs. intensity during a recent 100-mile run00:37:18 Sweat testing and dialing electrolyte balance00:48:22 Fueling/nutrition assessment and guidelines00:54:18 Dialing training load in the up-coming months01:13:54 Macro-nutrient and supplement guidelines01:20:40 Sauna use for heat adaptation and acclimatization01:27:10 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 Guide00:00:00 Introduction00:01:39 What makes Baker unique and special00:03:46 Step 1: Gear check00:06:11 Essential and under-rated gear for climbing Baker00:14:55 Practical pack-loading tips00:19:18 Step 2: Approaching your chosen route00:22:39 Using trekking poles and approach shoes00:25:25 Staying below aerobic threshold 00:28:05 Step 3: Arriving at high-camp00:30:00 First night at high-camp and securing your gear00:36:41 Carry extra fuel to melt snow00:37:49 Go-to back-country meals and snacks00:45:24 Step 4: glacier skills00:47:37 Efficiency of movement00:50:54 Other important skills00:54:47 The night before a summit bid and the alpine start01:00:24 Step 5: summit day01:00:59 Quick fuels for summit day01:03:34 Applying warm layers and sunscreen during rest periods01:06:09 Final push up the Roman Headwall01:07:18 The summit is the half-way point01:09:31 Descending safely01:11:27 Step 6: Back to camp, and down to the trail-head01:16:18 Training considerations for Baker01:23:39 Go into the trip well rested01:25:24 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 Guide00:00:00 Introduction00:01:32 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 plans00:12:59 How fueling timing effects physiological markers like heart-rate00:21:55 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 syndrome00:38:22 How to warm-up properly for high-intensity, large vertical gain runs00:47:45 Emphasizing capacity vs. utilization for ebbs and flows between objectives00:52:26 Why elite road-racers do not seem to dominate in mountain running races00:56:35 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.Who We AreContact UsTrain With UsEpisode Guide00:00:00 Introduction00:01:51 Sid’s early years in climbing00:03:33 Sid’s introduction into being a guide00:05:08 First experiences guiding in the Himalaya00:09:58 The benefits of climbing Everest from the North-Side00:14:18 Pre-acclimatization with a Hypoxico tent00:19:14 Tips for first exposure to high altitude00:21:52 Shifts in mentality in people hoping to summit Everest00:27:04 Sid’s training approaches for the high mountains00:29:29 The importance of strength training 00:32:30 Noticing and mitigating the aging process00:38:23 Looking for Sandy Irvine’s body on Everest00:50:32 Sid’s 2025 Everest ambitions00:56:14 Balancing expeditions with family life01:01:47 Saving energy on expedition01:02:50 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 Introduction00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude00:11:14 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-altitude00:29:21 Reducing weekly running volume vs. more frequent recovery weeks00:32:28 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?