evokecast

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/@TacticalAlpinismInstagram: 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 Introduction0:00:21 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.comAre 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_6VBMTx46BKn5wSa0:00:00 Introduction0:00:43 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 Introduction0:01:46 Brian’s athletic background0:05:00 Brian’s shifts in athletic goals over his endurance career0:09:48 The shifts in user groups utilizing simulated altitude training (SAT)0:15:39 The basics of how SAT works0:18:38 Differences between simulated altitude, and real altitude0:22:58 Adaptations to a high-altitude, low-pressure environment0:28:04 Risks and side effects of SAT0:33:09 Application and use of Hypoxico Systems0:37:25 Standard protocols for simulated altitude progression?0:40:40 Six days to the summit and down on Everest using SAT0:45:29 Monitoring progression & recovery0:58:33 Age and gender differences in acclimatization protocols1:02:59 General health improvements with SAT1:03:25 Training respiratory muscles for altitude1:07:05 Sleeping best practices in an altitude tent1:10:00 How Brian has personally used SAT for his athletic goals1:12:43 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 Introduction0:00:37 Ruth’s Post-UTMB break form training0:03:00 Training break strategies of other professional racers0:05:07 Does focusing on training, and racing less, lead to better outcomes?0:11:14 Racing often and it’s effects on the body0:15:11 Ruth’s strength training strategies0:24:24 Ruth’s plans for training and racing in the coming year0:27:07 Working on training basics versus exotic training methods0:28:40 Most important methods for recovery0:30:33 Ruth’s ambitions to become a Naturopathic Doctor0:34:21 Serum ferritin levels in high level athletes0:43:53 Ruth’s go-to recovery methods0:46:10 Ruth’s nutritional strategies0:50:59 Scott’s experiences coaching mountain runners0:53:24 Personality types attracted to various mountain sports0:57:22 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.com0:00 Introduction0:01:16 Heart rate considerations for Vertical Kilometer Anaerobic Threshold Test0:03:51 Will muscular endurance training improve anaerobic endurance?0:07:53 How local muscular fatigue effects maximum heart rate0:15:49 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 Introduction0:01:21 Erika’s experience competing in the Tor Des Geants 0:03:07 Erika’s racing distance progression leading up to the Tor Des Geants0:07:53 Erika’s strategies for racing the Tor Des Geants0:11:43 Logistics of the Tor Des Geants0:14:09 Differences between Tor Des Geants and Tor Des Glaciers0:24:24 Preparation and ‘Training Camps’ to simulate race distances0:28:20 Erika’s fueling strategies0:36:05 The mountaineering skill components of Tor Des Glaciers0:38:40 Qualification process for Tor Des Geants0:41:14 Erika’s future objectives and race plans0:44:22 Post-race recovery and monitoring0:48:13 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-2024-08-220:00 Introduction0:01:08 Brent’s athletic background0:02:07 Fastest Known Time categories0:04:17 Brent’s inspiration 0:07:47 Brent’s training approaches0:11:10 Brent’s training year of training leading up to his FKT attempt0:14:43 Brent’s fueling, food caching, and hydration strategy0:19:37 Day-by-day recap of Brent’s experience1:04:23 Brent’s last day and the emotion of finishing1:06:25 Brent’s recovery post-FKT1:08:37 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.com0:00 Introduction0:01:05 How to train aerobic capacity with arthritis0:04:00 Gauging intensity levels for general and max-strength 0:07:40 Methods for delaying age-related muscle loss while training endurance0:13:41 How often should an athlete conduct an aerobic threshold test?0:23:43 Making individual adjustments to an off-the-shelf training plan0:25:39 Recommended reading 0:26:14 Balance between size/strength vs. speed/endurance0:35:06 How many hours per week of training is necessary for improving aerobic threshold0:36:58 How does long endurance training soon after strength training effect strength adaptations?0:40:45 Running training for a ski-tour guide0:44:46 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 illness1:02:20 Nasal breathing during running training1:06:11 Blending ski-tour training with lift-served ski days1:11:06 Adding training on top of an easy day of rock climbing1:14:41 The effect of tapering on heart rate1:17:07 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 Introduction5:22 Art and Seth’s athlete/coach relationship10:10 Art’s beginnings of learning to train13:26 Learning to train for mountain objectives16:25 Art’s first ambitions to climb Mt. Everest21:42 Does my fitness trajectory match my goals?25:40 Continuity vs. variability in training30:50 Respecting day-to-day energy availability for training34:06 All training is exercise, but not all exercise is training36:50 Athletic training and longevity45:27 Short-term and long-term planning of training46:31 Don’t get too fixated on training metrics.48:31 Incremental increasing of aerobic threshold55:49 Training and goals when life-chapters change58:32 Art’s Social Media project1:03:33 Climbing Mt. Everest and visiting the South Pole at 75+ years old1:08:02 Technical skills in the mountains1:10:49 Guide Wisdom and Principles of Life1:15:01 Balancing training with life obligations1:16:50 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.com0:00 Introduction0:33 Success story: 200 mile ultra race3:31 Success story: Endurance training for a fast-twitch dominant athlete8:13 Killian Jornet’s data collection metrics and training16:04 Efficient running/walking stride and economy of motion24:26 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 athletes47:21 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 schedule1:00:50 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 approaches1:15:13 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 altitude1:23:44 Tips for how to plan paces for an ultra race1:36:29 Outro