evokecast

Join coaches Scott Johnston and Kylee Toth 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 for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.com0:00 Introduction1:31 Targeting specific muscles during muscular endurance training and symptoms of compartment syndrome.7:52 Is heart rate important during muscular endurance training?11:34 Is aerobic base work compromised by intermittent anaerobic intensity if both are used in a training session?25:53 How do you progress volume and intensity: are you recovering?37:38 How do heart rate-based training stress measures compare to power-based training stress measures?46:30 Acceptable level of delayed onset muscle soreness following a muscular endurance training session.48:33 Does incorporating traditional regimes in a weight gym benefit athletic performance?56:14 Favorite gym-based muscular endurance regimes?59:22 Best way to train hiking faster for ultra running races?1:00:39 How much non-sport specific training is needed leading up to your race or event.1:03:06 How to take a restorative break from training.1:07:21 Tailoring your muscular endurance routine.1:09:40 Thoughts on improving CO2 toleranceShow Notes:For more information on training with a power meter please listen to Evokecast episodes #28 and #30.#28 Markus Holler On Power Meters For Running Training (Part 1):https://www.buzzsprout.com/2065266/episodes/12870890-28-markus-holler-on-power-meters-for-running-training-part-1#30 Markus Holler On Training Running With Power Meters (Part 2)https://www.buzzsprout.com/2065266/episodes/12912418-30-markus-holler-on-training-running-with-power-meters-part-2

Join coaches Scott Johnston and Kylee Toth 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 for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.com0:00 Introduction1:01 Integrating zone 3 and 4 training for uphill ultras.6:50 Training for mountaineering while living at sea level away from mountains.13:07 Recovering from inaccurate aerobic zone assessment and over training.20:19 Training effect differences between training longer versus shorter zone 3 and 4 intervals.29:12 Training speed with short legs.31:01 Using biking sessions for training muscular endurance.33:37 Loading protocols in stair climbing training for tactical athletes.36:16 Optimal training duration per week to increase top of zone 2 heart rate.39:47 How time away from training effects aerobic base.44:02 Fueling protocols for long runs.49:12 Structuring a training program for maximizing vertical kilometers.59:11 How to ramp up aerobic capacity with a history of training Cross Fit.1:03:11 Best methods and tests to define athlete-specific heart rate zones.1:06:44 Optimizing training for performing at altitude.1:11:33 Whether or not to alternate muscular endurance training modalities in a training block.1:14:02 Lactate analysis and testing.1:18:06 Outro

Join Evoke coach Larry Goldie for a conversation with Melissa Arnot Reid. Melissa is a professional mountaineer, and guide, who has climbed extensively throughout the globe. She has summited Mount Everest six times, including a 2016 ascent without supplemental oxygen. Show Notes:juniperfund.orgTime Stamps:0:00 Introduction1:37 Melissa’s time and history on Mount Everest9:48 Melissa’s attempts at climbing Everest without oxygen15:37 Founding of the Juniper Fund22:07 The difference between having supplemental oxygen vs. not at altitude31:35 How climbing puts everyday life into a different perspective39:18 How Melissa’s life has changed since Everest46:36 Melissa’s work as a climbing mentor49:01 Climbing the high points of all 50 states in forty-one days55:36 Melissa’s experience participating in the Tor des Géants113:21 Training for Tor des Géants119:03 Melissa’s future plans

Join coaches Scott Johnston and Kylee Toth 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: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.comTime Stamps:0:00 Introduction0:58 Does glycogen depletion in training improve the aerobic training effect?12:29 Training effects of glycogen depletion on Fast-twitch vs. Slow-twitch muscles.20:03 Over-night fasting and it’s effects on glycogen in morning training.24:43 Speed and heart rate increases due to aerobic threshold training.28:21 Tips for accumulating vertical feet and ascent rate.32:26 Optimal approaches to accumulating zone 2 volume with a busy life.35:30 How much can you improve in the month before your objective?39:47 Impact of aerobic base training for climbing at altitude?44:17 How to choose a proper training plan.46:21 Is fat adaptation a sport specific mechanism?48:18 Tips for dealing with Plantar fasciitis?51:31 What is the purpose of double threshold days?55:54 How do you allocate time training in various intensity zones?58:17 Recommendations for how to dopamine detox?107:44 How to use a stair-master for training muscular endurance?109:36 Tips for training with a busy work schedule?

Join Scott Johnston for a chat with Roxanne Vogel. Roxanne is a doctoral candidate with a decade of R&D experience in the sports nutrition industry. Currently exploring interventions to improve physical and cognitive performance and adaptation to physiological challenges presented by extreme environments and prolonged exertion. An adventurer and high-altitude athlete who applied a novel pre-acclimation, training, and nutrition protocol to successfully summit Mt. Everest in 14 days door to door.0:00 Introduction.1:56 Roxanne’s background working with Evoke3:37 Exploring cross-adaptations between heat stress and hypoxia11:29 Plasma volume increases in heat adaptation improve performance at altitude.14:03 Relationship between heart stroke volume and plasma volume.17:38 Relationship between altitude and hemoglobin and hematocrit levels21:52 Epi-genetic effects of altitude26:52 Advantages of medium-term heat acclimation.31:28 How to implement heat exposure into training38:00 The importance of self-experimentation 40:00 Determining the efficacy of nutrition and exercise interventions.42:31 Potential benefits of cold exposure.50:01 Next steps in research and Roxanne’s future goals.Show Notes:https://www.sciencedirect.com/science/article/pii/S0306456524000111

Join coaches Scott Johnston and Kylee Toth 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: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.comTime Stamps0:00 Introduction1:20 How do you manage Haglund's Deformity during training?7:43 What's the best way to cross train for adventure racing specifically with poor skills, with biking?12:49 Is it too late to do uphill weighted carries and muscular endurance training four weeks before my event, or will it leave me too fatigued?17:48 What can I do in the off season to boost my ski mountaineering ascent rate to 2,000 feet per hour?26:52 Minimum duration of weekly training duration recommend for improvements in my zone 1 and zone 2 heart rate zones?32:50 Using uphill tempo and muscular endurance training for a 100 mile race?39:56 What level of delayed onset muscle soreness following muscular endurance training is acceptable?48:29 Modifications for aerobic threshold training when your pace is incredibly slow?57:32 Is it wise to lose weight while trying to improve at running?104:38 How to generally improve performance in the mountains?110:24 Heart rate variance when training in heat versus cold?113:51 How to increase speed for the same rate of perceived exertion?118:50 How to progress vertical feet climbed per week or training block?Show Notes:https://evokeendurance.com/muscular-endurance-all-you-need-to-know/

Join coach Scott Johnston for a discussion on internal vs. external training loads. Learn how to quantify and qualify the training stress that your body is subject to through methods that are tailored to your individual internal physiological state.The main topics covered, and their timestamps:0:37: External Versus Internal Load Definitions2:31: External Training Load Example4:49: Internal Training Load Example5:57: Intensity Scales For Qualifying Training Intensity8:00: Using Heart Rate: The most practicle measure of intensity10:05: Monitoring Internal Training Load Via Lactate Meters11:13: The pitfalls of using percentage of Max Heart Rate to define individual training intensities.14:48: Different Internal Responses For Fast-Twitch Vs. Slow-Twitch Athletes15:23: Summary: Why this matters to all athletesShow Notes:Blood Lactate Monitoring to Improve Endurance Training EffectivenessTraining Fast Twitch and Slow Twitch Endurance Athletes

Join Evoke coaches Vince Paikowski, Jack Kuenzle, and Maury Birdwell as they field questions from athletes in the tactical space (this includes military, law enforcement, and first responders).The main topics covered, and their timestamps:6:42: What Does Aerobic Training Look Like In The Tactical Space?15:40: Is There A Limit To Zone 2 Training Effectiveness?25:07: How Much High Intensity Training And When?30:44: The Need For Strength In Tactical Work39:49: Can Strength And Endurance Be Trained In Concert?48:53: Training Rucking Capacity59:43: Typical Mistakes Tactical Athletes Make In Training

Evoke coach Seth Keena is joined by highly accomplished alpinist and guide, Rob Smith. They discuss Rob's experiences with preparing his clients for their big goals, and how Rob approaches tackling both his own and his client's goals in a methodical and step-wise manner. 

DescriptionJoin 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.com