evokecast

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

Join Evoke coaches Kylee Toth, and Andy Reed as they discuss Andy’s experiences training for and competing in the 2024 Hard Rock Hundred Mile Endurance Run.Follow Andy on Instagram: https://www.instagram.com/canmoremd/0:00 Introduction1:15 Andy’s path to competing in ultra running6:08 The evolution of Andy’s training approach to ultra races8:47 Favorable physiological adaptations to aerobic base training for ultras 10:38 The unique terrain of the Hard Rock route12:50 Andy’s approach to training for Hard Rock18:17 Andy’s thoughts about his results at Hard Rock19:38 Thoughts on Andy’s unconventional training build22:00 Acclimatization for Hard Rock31:02 Andy’s experience of the race33:44 Andy’s approach to pacing for Hard Rock40:33 Analyzing Andy’s heart rate during the race44:15 Pacing of top finishers at Hard Rock47:55 Nutrition approaches for Hard Rock53:19 What gets you through a hundred mile race?58:26 Andy’s plans for the future

Join Evoke coaches Kylee Toth, and Jesse Rich for a discussion about nutrition and fueling for athletes. They cover common mistakes in general nutrition as well as fueling for training, nutrient monitoring, and current thoughts on carbohydrate intake for endurance athletes.Learn more about Jesse here:Nutrition Rundown: https://www.nutritionrundown.comFollow Jesse's Instagram: @jessetrich0:00 Introduction0:51 Using the duration of an event to guide nutritional approaches11:09 Do elite athletes have extraordinary fat burning metabolism?17:03 Common reasons endurance athletes get G.I. issues during training and races20:10 The importance of water intake and staying hydrated24:30 Nutrient monitoring during training30:03 How common is iron deficiency?30:53 Three most common mistakes athletes make with their general nutrition36:25 Three most common mistakes athletes make with nutrition during training43:05 The effects of caffeine on performance48:08 Jesse’s personal experiences in optimizing his own and his athletes’ nutrition52:52 Jesse’s impressions of the 2024 Olympic Athletes

Join coaches Scott Johnston and Kylee Toth 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 for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.com0:00 Introduction1:11 Aerobic decoupling and aerobic threshold while training for ultra marathons.7:37 Can training at altitude benefit performance shortly before a running race?11:03 Off-season training guidelines for a mountaineer13:31 Can training for speed and power events have cross-over with endurance events?22:11 Using nose breathing versus heart rate zones for indicating metabolic state27:27 How often should elite Cross Fit athletes perform zone 2 exercise?34:11 What metrics are most important to track on the Trainingpeaks app?38:07 Thoughts on using Rate of Perceived Exertion versus heart rate to track training50:38 Realistic long-term goal setting for alpinism56:40 How to train moving quick on technical running descents59:35 Does training at altitude during a taper for a race benefit performance?1:01:45 Ideal stride length for vertical ascent?1:06:02 Physiology and muscular endurance required for quick big wall ascents1:12:39 Evoke’s first principles for training1:15:24 What role does high intensity training play in a well-rounded training program?1:19:59 Does having a relatively low aerobic threshold heart rate matter?1:23:37 The role of mental fatigue on long alpine climbs1:27:33 Thoughts on double threshold training days1:35:06 Modulating heart rate for aerobic threshold training in hot environments

Join coaches Maya Seckinger, Nikki LaRochelle, and Kylee Toth as they answer female-specific 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 Introduction1:23 How does birth control influence athletic performance?6:25 Managing training with lack of sleep and rest because of child care?10:29 How to train respecting your monthly cycle?16:07 What is “R.E.D.s”?22:38 How many hours of sleep should a 40-45 year old female endurance athlete get?25:13 Can you over-do carbohydrate consumption?29:44 Food cravings and fueling during specific parts of the female cycle?35:45 Training intensity during Luteal Phase?40:48 Do confidence levels and risk tolerance change at different times in the female cycle?45:43 Balancing sports goals with career and family?48:48 Can men and women maintain the same training volume?54:25 Are women less powerful than men?56:00 Best way to maintain pelvic floor for endurance sports?56:47 How to prepare for an ultra distance race with week-day time constraints?