evokecast

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

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 Introduction00:01:12 What brought Jesse to Evoke as a coached athlete00:05:10 Jesse’s experience helping create the Gaia mapping app00:10:45 The creation and features of Goat Maps app00:15:00 Intention for an intuitive user experience00:21:15 Mountain sports that can best utilize Goat Maps00:24:32 Utilization of satellite and 3d imagery00:28:35 Goat Maps customizable slope angle and aspect shading00:35:08 Almost world-wide map coverage00:40:29 Up-coming features and improvements to Goat Maps00:43:11 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.com00:00:00 Introduction00:01:24 Managing races that are 2-weeks apart00:05:55 Sacrificing mileage for elevation gain as a mountain runner00:16:19 Measuring uphill and downhill accumulation in a mountaineering training plan00:19:14 Wim Hoff breathing positively affecting zone 2 performance?00:23:12 Combating heart rate decoupling during long duration cycling training00:32:36 Next steps after a muscular endurance block00:35:26 Combining mountain and road running in one season00:40:52 High-rep core circuits vs. max-strength core routines00:53:34 Training considerations with long-Covid symptoms00:58:24 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 syndrome01:21:51 Progressing from walking to running hills01:24:22 Delayed vs. early and systematic carb intake during training?01:33:51 Determining intensity adjustments for shorter events01:42:32 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 Introduction00:01:45 Ian’s early days of climbing00:09:40 Ian’s beginning ambitions to be a mountain guide00:12:39 Being a good skier as a guide00:16:11 Ian’s experiences becoming an A.M.G.A. certified guide00:24:06 Dividing time instructing guides and guiding clients00:24:43 Common mistakes made while navigating the training process for guides00:34:37 Balancing life as a mountain guide and having a family00:39:30 Adapting training with age and time constraints00:46:39 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.com0:00:00 Introduction0:02:20 Sam’s experience in the Alaska Range0:04:41 The remoteness of the Alaska Range and existing there0:08:44 Factors that create uncertainty during an expedition0:10:49 Alaska Range has unreliable weather forecasting0:15:39 Being flexible with day-to-day planning0:20:24 Summit attempts from 14k ft vs. 17k ft0:22:58 Underestimating cold and altitude0:24:36 Greater levels of energy expenditure unique to climbing in the Alaska Range0:26:11 Common scenarios resulting in failure to summit0:36:23 The necessity of training and practice on technical terrain0:41:03 A multi-year approach for success on Denali0:42:07 Limited bandwidth for skill instruction while on the mountain0:50:45 Logistical challenges on Denali0:52:45 Ways to reduce weight on Denali0:59:41 Heat exposure on Denali1:02:13 Best practices for descending after summiting1:04:17 Observations of unguided parties on Denali1:09:07 Efficient strategies for meal prep1:14:01 Thoughts on decision-making high on Denali1:23:48 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.com0:00:00 Introduction0:01:40 Recovery from energy deficiency syndrome0:06:43 Allocation of training load on weekdays vs. weekends0:10:23 Strength cross-training options for ultra running0:14:52 How to break a plateau in Zone 2 running pace0:20:12 Balancing weight-loss with increasing running volume0:27:09 Managing an overreaching of training volume during a holiday0:29:53 Training for mountain races as a flat-lander0:35:05 Balancing electrolytes for long endurance trainings0:39:28 Use of ketones and bicarbonate for fueling0:45:24 Training differences between 100 mile, and 200 mile races0:49:09 How does training effect cortisol levels?0:56:03 Correlation between running speed on flats vs. uphill0:59:58 Can V02 max be increased on a bike as a distance runner?1:13:17 VO2 max plays a minimal role in multi-hour events1:15:43 Use of high-intensity training vs. VO2 max for short duration events1:16:59 Opinion of VO2 max training from high level coaches1:20:49 Does wearing a mask while running effect aerobic development?1:24:01 Tips for training in areas with low air quality1:25:00 Recommended books and literature for improving as a coach and athlete1:32:39 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 Introduction0:03:08 Best choice of ski skins for the Grand Traverse in Colorado0:10:37 Managing hydration and fueling during races0:19:31 Muscular endurance training for long ski-mo races0:25:21 Longest ski distance during pre-race training0:32:18 Developing a system for transitions0:35:14 Ratio of aerobic/anaerobic energy production utilized during ski-mo races0:45:14 Why do ski-mo racers start fast, even for very long races?0:48:28 Gear requirements during races0:52:48 Specific training focuses in the final eight-weeks before a race1:07:03 How to submit your own questions to Nikki about ski-mo