This episode of The Athletes Compass explores the role of heat training in endurance performance. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski discuss how controlled heat exposure leads to increased plasma volume, red blood cell production, and overall endurance gains —similar to the effects of altitude training. They also provide practical tips on integrating heat sessions into training , balancing active and passive heat exposure, and avoiding potential risks. If you're training for a hot race or simply looking for a new performance edge, this episode will challenge your perspective on heat adaptation. Key Takeaways Heat training expands plasma volume first , triggering an increase in red blood cell count —a physiological boost similar to altitude training. One to three heat sessions per week can create meaningful adaptation, with regularity being key to maintaining benefits. Beginners should start with lower-intensity aerobic sessions , while experienced athletes may combine heat training with high-intensity workouts. Passive heat exposure (sauna, hot tub) complements active heat training and aids in adaptation. Heat training should be progressive —gradual exposure over time builds tolerance and reduces risk. Overheating can be dangerous —athletes should have cooling strategies in place (ice baths, cold showers) to recover efficiently. Elite athletes like Christian Blumenfeld used extreme heat training for Olympic success, but it’s crucial to adapt it to personal limits. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

This episode of The Athletes Compass explores the evolution of virtual cycling with Robbie Ventura and John Nichols from Velocity Cycling . Originally born out of necessity during the pandemic, Velocity has grown into a dynamic training platform that enhances real-time coaching, skill development, and community engagement. Robbie and John share their journey from struggling to keep their coaching business alive to developing a cutting-edge solution that empowers athletes and coaches alike. They discuss the importance of live coaching, skill-based training, and fostering athlete communities , ensuring that training isn't just about hitting power targets—it's about learning, improving, and staying engaged. Key Takeaways: Velocity Cycling was created out of necessity during the pandemic when in-person training facilities shut down. The platform provides live, interactive coaching , making virtual training more engaging and educational. Velocity emphasizes skill development , not just raw power output, helping cyclists learn efficiency, gear shifting, and terrain adaptation . Coaching matters —athletes perform better with guidance, real-time feedback, and motivation from both coaches and peers. Gamification and community building keep athletes engaged and push them to improve. Coaches can now train multiple athletes effectively online , reducing overhead costs while increasing accessibility. Future developments include a companion app for real-time adjustments and more integration with athlete data. Athletica x Velocity Integration Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this episode of The Athletes Compass , Paul Laursen, Marjaana Rakai, and Paul Warloski tackle listener questions on endurance training. They discuss whether workout order affects performance, the role of strength training in triathlon prep, and how to handle missed workouts. They also break down the science behind carbohydrate fueling, questioning the necessity of high-carb intake for endurance athletes. Finally, they explore whether power pedals are worth the investment and how they can enhance outdoor training. Packed with practical advice, this episode is a must-listen for time-crunched athletes looking to optimize their performance. Key Takeaways: Workout Order: While ideal race simulations are beneficial, the most important thing is getting the work done in a way that fits your schedule. Strength Training Placement: The most crucial session should come first, but strength work can fit anywhere based on availability. Missed Workouts: Moving sessions around is fine, but be mindful of not stacking too many hard workouts together. Carbohydrate Fueling: Sugar isn’t always necessary. A small amount of natural carbs (like bananas or trail mix) can be enough for endurance training. Context Over Content: Training plans should be adapted to the individual’s needs, experience level, and goals. Power Meters: A useful investment for pacing, data tracking, and improving training efficiency—especially for outdoor cycling. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window, and break down which supplements actually improve endurance performance. Whether you're an Ironman athlete or just looking for smarter ways to fuel and train, this episode offers practical takeaways for long-term success. Key Takeaways Training During Ramadan: Low-intensity sessions in the morning, higher intensity workouts closer to Iftar to optimize fueling and recovery. Metabolic Adaptation: Fasting encourages fat oxidation and ketone utilization, which can benefit endurance athletes. Balancing Sleep and Social Commitments: Late-night training may impact sleep, requiring adjustments to training plans. Low-Carb vs. High-Carb Nutrition: A major study found no significant difference in performance between the two approaches. The Best Supplements for Endurance Athletes: Creatine, caffeine, and protein powders are among the most effective, while beta-alanine and glutamine offer little benefit unless dietary intake is insufficient. The Anabolic Window Myth: Post-workout protein timing is less important than total daily intake Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this episode of The Athletes Compass , Olympic rower and world champion Martino Goretti shares his journey from competitive rowing to endurance coaching. He dives into the challenges of weight management, the importance of data-driven training, and how platforms like Athletica are changing the game for athletes. Martino also discusses his personal transformation, from overcoming serious health issues to competing in Ironman events. Whether you're a rower, triathlete, or endurance athlete, this episode is packed with insights on training smarter, building resilience, and using data for peak performance . Key Takeaways: Persistence is key – Martino’s career was built on a "prove them wrong" mentality. Weight management in elite sports – He learned from mistakes and now emphasizes working with the right nutritionists. The Ironman vs. Rowing lifestyle – Ironman training is a lifestyle, while rowing remains more sport-focused. Rowing’s full-body benefits – It's one of the most complete forms of training for endurance athletes. Data-driven coaching – Using analytics helps optimize performance and identify issues before they affect results. The importance of recovery – Sleep quality (not just quantity) is crucial for athletic performance. The future of training – Platforms like Athletica are making elite coaching accessible to all. Rowing Secrets From a Multiple World Champ - With Martino Goretti & Prof. Paul Laursen Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

Are you sabotaging your endurance performance by consuming too many carbs? In this episode, we break down a groundbreaking study on endurance fueling that challenges conventional wisdom. Does fat adaptation work for long races? How little carbohydrate is actually needed to perform at your best? Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the science of fat oxidation, hypoglycemia prevention, and how endurance athletes can optimize their fueling strategies. Plus, Marjaana shares her experiences from Ironman races and a fascinating Scandinavian fueling trick involving coffee and Coke! Key Takeaways Fat oxidation is crucial for endurance performance, but many athletes rely too much on carbs. A new study suggests as little as 10 grams of carbs per hour can eliminate hypoglycemia and enhance performance, regardless of diet. Muscle glycogen may not be as critical as once thought—maintaining stable blood sugar levels might be the key to endurance success. Fat-adapted athletes can still benefit from small amounts of carbs without losing their adaptation. High-carb fueling (100+ grams per hour) may not be necessary for all endurance athletes, but it could help elite competitors. Endurance nutrition should be personalized based on gut tolerance, training, and performance goals. Old-school advice (like pre-race pasta parties) may not be essential—fat-adapted athletes can perform well with a balanced, lower-carb pre-race meal . Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this episode of The Athletes Compass , hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses the benefits of short vs. long intervals, the role of heat training, and how platforms like Velocity enhance interval workouts. Key Takeaways Base training is crucial. Athletes with a strong low-intensity training foundation respond better to high-intensity sessions. Short vs. long intervals depend on physiology. Fast-twitch dominant athletes benefit more from shorter 30-30s, while endurance-focused athletes handle longer efforts better. HIIT workouts should be strategic. Overloading on intense training without adequate recovery can be counterproductive. Heat training can improve endurance. It helps increase plasma volume and stimulates EPO production for better oxygen transport. The most important session is the next one. Avoid overtraining by pacing efforts and leaving “one or two in the tank.” Technology like Velocity enhances interval training. Live coaching, gamification, and personalized feedback help athletes push harder. FINALLY: The Ultimate Way to Maximise Your HIIT Intervals - With Ingvill Odden & Prof. Paul Laursen - HiitScience Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this episode of The Athlete’s Compass , former skeleton racer and downhill mountain biker Kimber Gabryszak shares her incredible transition into endurance sports, tackling the challenges of long-distance running, triathlon, and Ironman training. She discusses the mental and physical shifts required to go from power-based sports to endurance racing, the importance of slowing down to build aerobic efficiency, and the role of structured training programs like Athletica. Kimber also shares insights on recovering from injury, embracing patience, and finding motivation in the process. Whether you're an experienced endurance athlete or just starting, her story is full of relatable struggles, practical advice, and inspiration. Key Episode Takeaways Transitioning from Power to Endurance is Tough: Going from sprinting and high-intensity sports to long-distance running requires a complete mindset shift. Slow Down to Go Fast: Building endurance means embracing patience—low heart rate training, run-walk strategies, and incremental progress. Swimming is 50% Technique: Hiring a swim coach was a game-changer in Kimber’s triathlon journey, showing that efficiency beats brute force. Trust the Process: Whether it's endurance training or injury recovery, progress comes from consistency, not quick fixes. Mindset is Everything: Adopting a perspective of gratitude and resilience helps athletes navigate setbacks and celebrate small wins. Find the Right Training Plan: Programs like Athletica provide structure, but it's key to understand how to tweak them based on individual needs. Surround Yourself with the Right People: Training with better athletes and getting expert advice accelerates progress. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

This episode of the Athletes Compass Podcast brings physiotherapist David Wadsworth to the mic for a deep dive into pain management, injury prevention, and the crucial role of strength training for endurance athletes. We explore the science behind chronic pain, the importance of proper diagnostics, and actionable strategies to improve mobility, strength, and resilience. Whether you're a runner, cyclist, or triathlete, this episode offers practical tips for reducing injury risks, optimizing performance, and maintaining athletic longevity. Key Takeaways: Training Load: Gradual increases in training are key to avoiding overuse injuries. Acute vs. Chronic Pain: Acute pain involves structural damage; chronic pain is often tied to nervous system sensitivity and may lack visible injury markers. Role of Fascia: Fascia plays a significant role in mobility and injury recovery; unresolved tightness can perpetuate inflammation and pain. Strength Training: Comprehensive strength training, not just sport-specific exercises, is crucial for injury prevention and balanced development. Warm-Up and Technique: Incorporating drills and specific movements into warm-ups can improve running economy and prevent injuries. Aging Athletes: As strength naturally declines with age, maintaining muscle and incorporating diverse movements become even more important. The Mental Side of Injury: Adapting goals and focusing on recovery processes can reduce the emotional toll of being sidelined. David Wadsworth Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai dive into the science and practice of zone 1 and 2 endurance training, emphasizing its pivotal role in improving fat metabolism and overall performance. They discuss the importance of low-intensity workouts, the pitfalls of over-reliance on sugars during training, and how calm, controlled sessions enhance physiological adaptations. Through engaging anecdotes and actionable advice, the team underscores the necessity of building a solid aerobic base and offers insights into tailoring training plans with tools like Athletica. The episode wraps up with practical tips for controlling intensity and fueling smarter, aiming to empower everyday athletes to train effectively. Key Episode Takeaways Zone 1 and 2 training is essential for building endurance through enhanced fat metabolism and mitochondrial development. Consistency in low-intensity training minimizes stress on the body, enabling better adaptation to higher-intensity sessions. Sugar consumption during workouts can stress the body and blunt endurance adaptations. Tools like heart rate monitors and perceived exertion scales help athletes stay within optimal training zones. Athletica's personalized algorithms and manual overrides allow for flexible, tailored training plans. Recovery and mindfulness are crucial between phases and after high-intensity efforts to prevent overtraining. Protein, Recovery, and Performance for Female Athletes Dr. Mikki Williden The Training Intensity Distribution of Marathon Runners Across Performance Levels Mikkipedia | Athletica AI and HIIT with Prof. Paul Laursen Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

This episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyclists, and triathletes, this episode provides fresh perspectives on sustainable training approaches, from double run days to smarter endurance adaptations. Key Episode Takeaways Incorporating alternative modes like cycling or rowing into HIIT can reduce injury risks while maintaining cardiovascular benefits. Consistency in training is more valuable than pushing to exhaustion; "leave two in the tank" is a winning philosophy. Splitting long workouts into multiple sessions can be an effective adaptation for busy schedules or indoor training challenges. Mental toughness, or "Finnish Sisu," plays a crucial role in endurance sports, particularly in long training sessions. Frequent, shorter runs often lead to better adaptations than occasional long runs, especially for marathon or triathlon prep. Brief excursions into higher training zones during endurance sessions are acceptable but should be minimized to avoid overtraining. Double run days amplify adaptive signaling, improving resilience and efficiency over time. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

This episode of the Athletes Compass Podcast features endurance athlete Ben Lin, who shares his remarkable journey from being a smoker to running marathons and completing Ironman triathlons. Ben discusses the challenges of balancing training with life’s demands as a parent and professional, the lessons he learned from overtraining, and the role of effective coaching in achieving his goals. He highlights the importance of being efficient with training time, overcoming mental and physical barriers, and the value of tools like Athletica in optimizing performance for time-crunched athletes. Key Episode Takeaways Everyday athletes must balance training with demanding schedules and family responsibilities. Starting small, like jogging to quit smoking, can lead to monumental achievements in endurance sports. Effective coaching and tailored training plans are critical for sustained progress and avoiding overtraining. Time-crunched athletes can achieve great results with focused, efficient training methods. Post-race recovery and mental preparation are just as important as physical readiness. Tools like Athletica can help optimize training plans for individuals with limited time. Mental resilience and adaptability are key skills developed through endurance sports. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

This episode of the Athletes Compass podcast dives into the role of heart rate variability (HRV) in optimizing training readiness and recovery. Joined by Andrea Zignoli, co-architect of Athletica’s AI-assisted HRV monitoring system, the team discusses how HRV insights can guide athletes in balancing stress and recovery for improved performance. They highlight the importance of understanding HRV trends, integrating technology like Garmin and AI, and maintaining human expertise for contextual decision-making. Through real-life examples and practical advice, they explore how HRV can act as a compass for better training outcomes. Key Episode Takeaways: What is HRV? HRV measures beat-to-beat variations in heart rate, offering insights into stress and recovery states via the autonomic nervous system. Importance of HRV: High variability indicates readiness and recovery; low variability signals stress and potential overtraining. AI as a Co-Pilot: Tools like Athletica leverage AI to analyze HRV, offering data-driven recommendations while empowering athletes to make informed decisions. The Role of Coaches and Athletes: AI complements but does not replace human expertise. Emotional intelligence and context are vital for nuanced decision-making. Practical Application: Monitoring HRV trends helps athletes adjust training loads and avoid injury while optimizing performance. AI-Assisted HRV Monitoring: Enhancing Training Load Response and Decision-Making - Paper written by Zignoli A, Plews D, Laursen PB, Buchheit M. (Sports Science 3.0 Series) Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this holiday special, The Athletes Compass hosts reflect on their favorite moments from 2024, discussing impactful episodes on menopause, heat training, and fat adaptation. They celebrate the inspiring stories of everyday athletes overcoming mental and physical barriers, share personal goals for 2025, and unveil exciting new features on the Athletica platform. From VO2 max maintenance to marathon PRs, the episode showcases how training science and community support drive health and performance. Key Takeaways: Memorable Episodes : Menopause training, heat training, and nutrition sparked reflection and personal growth. Inspiration from Athletes : Everyday athletes break barriers with belief and experimentation. VO2 Max Focus : A critical marker of health and longevity; key training strategies include volume, heat, and strength. New Athletica Features : Audio-guided sessions and a coach avatar for personalized feedback. 2025 Goals : Hosts aim for PRs, gravel nationals, and consistent fitness improvements. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

In this episode, the Athletes Compass team tackles the challenges of winter training, focusing on how athletes in the Northern Hemisphere can maintain fitness when snow, ice, and cold disrupt routines. Athletica user Cindy Maloney’s Boston Marathon training question sparks an engaging discussion on cross-training alternatives like cross-country skiing, indoor cycling, and swimming, while exploring mental strategies to stay motivated. The hosts dive into the science of winter workouts, sharing tips on layering, gear essentials, and finding balance between outdoor and indoor training. Whether you're chasing a spring marathon goal or embracing winter sports, this episode has actionable advice to keep you moving. Key Episode Takeaways Adaptability is key: Replace running with cross-country skiing or cycling when snow or ice creates hazards. Maximize cross-training benefits: Activities like skiing and swimming provide full-body engagement and cardiovascular boosts. Gear matters: Effective layering and wind-resistant clothing keep you safe and comfortable during outdoor training. Winter mental strategies: Embrace seasonal changes and focus on long-term goals like upcoming races. Intensity considerations: Avoid overtraining or injury by adjusting treadmill workouts with inclines or focusing on low-impact exercises. Hydration and fueling: Don't neglect hydration in cold weather; try Norwegian-inspired snacks like oranges and chocolate. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood. Unveiling the Secrets Behind Cindy’s Flawless Race and Triathlon Training Journey…