evokecast

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?

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 Guide00:00:00 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?

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 Introduction00:01:25 Matt’s skiing accident00:10:11 Matt’s injury diagnosis00:17:34 Prehab and surgery00:24:03 Post-surgery experiences and rehab00:31:03 Long-term rehab and recovery process00:34:43 Matt’s return to guiding00:45:44 Matt’s big take-aways and lessons00:50:33 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.com00:00:00 Introduction00:01:16 Common gaps most people have in training theory00:12:23 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 applications00:22:14 Timing hot/cold contrast therapy with aerobic training and development00:30:37 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 carries00:44:38 Mixed modality aerobic base work vs. specific aerobic base work00:49:40 Running a sub-3 hour road marathon while training for a 100k mountain running race00:54:11 Progressing from short to longer duration hill sprints, and their training effect00:58:00 Fixing aerobic deficiency syndrome and determining aerobic threshold at high elevations01:02:07 Why an amateur cannot train weekly volumes similar to an elite athlete01:05:50 Common performance declines with aging01:09:33 Mitigating knee pain caused by down-hill running01:15:41 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 Introduction00:01:34 Why Luis chose to pursue climbing00:02:31 Differences for a diabetic during high-output activities00:03:54 How Luis fuels for activity00:08:47 Luis’ solo attempt of Aconcagua00:15:47 Surprising serum red blood cell increases with heat exposure training00:22:29 Luis’ observations of fellow climbers performance on Aconcagua versus his own00:24:08 How training re-framed Luis’ expectations of the trip00:24:59 Luis’ future climbing objectives00:27:18 The added risks of a diabetic engaging in technical climbing 00:32:08 Luis’ long-term learning process00:34:02 Luis’ future projects and ambitions00:36:35 Luis’ final thoughts