Episoder
-
Summary:
In this episode of Athlete's Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai discuss how to maintain mental focus during long endurance rides, strategies to manage fatigue, and the balance between training and recovery. Marjaana shares her approach to mentally preparing for 4-6 hour rides and the importance of progression and nutrition. The episode also dives into how fitness metrics like heart rate and power can guide training, but health should always come first. Finally, they address managing illness close to a big race, using Marjaana’s experience as she prepares for the Ironman World Championships after recovering from a head cold.
Key Takeaways:Mental Focus on Long Rides: Use a variety of strategies such as music, audiobooks, or focusing on data like heart rate or power. Some athletes prefer to start rides without distractions and add them later as motivation wanes.Progression is Key: Gradually build up ride durations over time to avoid burnout and injury.Nutrition: Proper fueling is essential to maintain mental sharpness on long rides.Heart Rate vs. Power: Heart rate can be a better indicator of effort than power output during long endurance rides.Managing Sickness: When sick, prioritize rest over training. Your body’s recovery should take precedence, and signs like fatigue and lack of motivation are cues to back off.Fitness Metrics: While tracking fitness numbers like Training Stress Score (TSS) and chronic training load (CTL) is useful, the most important factor is overall health and consistent training.
-
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about optimizing VO2 max, understanding the differences between training protocols like 30-30s and 4x4s, and adapting nutrition strategies for altitude. They discuss the benefits of fat adaptation, the importance of training consistency, and the use of ketone supplements for recovery. With insights on how to enhance running economy and manage energy more efficiently, this episode is packed with expert advice for endurance athletes looking to improve their performance.
Key Episode TakeawaysUnderstanding VO2 Max: It's crucial to distinguish between VO2 max as a measure of cardiorespiratory fitness and the power output or pace at VO2 max.Training for VO2 Max: Incorporating both high-intensity interval training (like 30-30s or 4x4s) and low-intensity zone 2 training can lead to greater improvements in VO2 max.Altitude and Nutrition: Nutrition strategies at sea level may not work at altitude due to differences in energy demands and oxygen availability.Ketone Supplements: These are best used for recovery rather than during high-intensity activities.Fat Adaptation: Becoming fat-adapted can improve performance in endurance sports, especially in stressful or extreme conditions.Improving Running Economy: Incorporating plyometrics, hill reps, and strength training can enhance running efficiency and performance.
Rethinking the role of fat oxidation: substrate utilisation during high-intensity interval training in well-trained and recreationally trained runners - PubMedUnderstanding Ketone Science & Supplementation | Dr. Chiel PofféOutlive: The Science & Art of Longevity - New Book by Peter AttiaPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Manglende episoder?
-
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen are joined by endurance sports expert and author Matt Fitzgerald. They explore the intricacies of pacing in distance running, discussing why it’s the defining characteristic of the sport. Fitzgerald shares insights from his book, How to Run the Perfect Race, emphasizing the importance of pacing as a tool for optimizing performance and avoiding common mistakes. The conversation also delves into the role of technology in training, the psychological aspects of endurance, and the ways everyday athletes can achieve pacing mastery.
Key Episode Takeaways:Pacing is Crucial: Pacing is the defining characteristic of distance running and is essential for optimizing race performance.Technology as a Tool: While technology can aid in pacing, it should be used as a tool rather than a crutch to avoid dependency.Psychological Elements: The mental aspect of pacing, including self-regulation and emotional control, is as important as physical training.Pacing Mastery: With practice, any athlete can improve their pacing skills and better realize their full potential.Gender Differences: Studies suggest that women are generally better at pacing due to a more cautious and calculated approach.
Do we really need a central governor to explain brain regulation of exercise performance? - PubMedHow to Run the Perfect Race | Book by Matt Fitzgerald | Official Publisher Page | Simon & SchusterPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
In this episode of the Athletes Compass Podcast, hosts Paul Warloski and Marjaana Rakai discuss the critical relationship between arousal levels and athletic performance. They explore the Inverted U Hypothesis, which suggests there's an optimal level of arousal for peak performance, and share personal stories and expert insights on managing anxiety and excitement in both endurance and team sports. The conversation covers practical strategies such as mental rehearsal, breathing techniques, and maintaining routines to help athletes stay calm and focused. Listeners are encouraged to embrace stress as a source of energy and to cultivate mindfulness for better race-day execution.
Key Episode Takeaways:The Inverted U Hypothesis explains that moderate arousal leads to optimal performance, while too much or too little can hinder it.Personal anecdotes highlight the importance of managing anxiety and excitement in sports.Practical strategies to manage arousal include mental rehearsal, breathing techniques, and maintaining consistent routines.Embrace stress and nervousness as they can provide extra energy and focus.Use mindfulness and visualization to prepare mentally for race day challenges.Environmental factors, like crowd noise and race conditions, can impact arousal levels and should be managed thoughtfully.Gratitude and a positive mindset contribute to a successful performance.
Kelly McGonigal, Joy of MovementPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the critical role of mindful breathing in athletic performance. They discuss how breathing affects the body systemically, its mindful aspects, and the importance of recovery in training. The conversation highlights techniques like box breathing and the benefits of nose breathing, while emphasizing the connection between the mind and body. Listeners gain insights into how focused breathing can improve stress management, reduce anxiety, and enhance overall fitness and performance.
Key Episode TakeawaysBreathing Basics: Breathing is essential for oxygen intake and carbon dioxide removal, both crucial for metabolism and bodily functions.Mindful Breathing: Helps keep athletes present and enhances performance by linking mind and body.Recovery Importance: Adequate rest and mindfulness practices are vital for proper adaptation and avoiding stress accumulation.Breathing Techniques: Box breathing and nose breathing are effective methods to improve calmness and respiratory efficiency.VO2 Max and Longevity: Maintaining high cardiorespiratory fitness is critical for long-term health, particularly during high-stress periods in life.Mind-Body Connection: Physical activities like swimming and walking can be meditative, aiding in stress reduction and focus improvement.
Myokines Are The Magic Molecules You Need Right Now! - With Dr Johannes Burtscher & Prof. Laursen - HiitSciencePhysical Activity in Aging | The Journals of Gerontology: Series A | Oxford AcademicOutlive: The Science & Art of Longevity - New Book by Peter AttiaBreath: The New Science of a Lost Art by James NestorPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Summary:
In this episode of the Athletes Compass podcast, listeners' questions about altitude training, cross-training, and strength training are answered by hosts Paul Laursen, Marjaana Rakai and Paul Warloski. They discuss utilizing heat training and respiratory muscle training to simulate altitude, emphasizing the importance of not neglecting basic training principles. The benefits of cross-training for marathoners are highlighted, emphasizing metabolic conditioning and enjoyment. Additionally, the significance of strength training for women over 60 is stressed, particularly for maintaining bone and muscle mass. The importance of protein and creatine intake for muscle growth and overall health is discussed, with recommendations for optimal intake. Finally, a glimpse into Athletica's future development of AI-powered strength training is provided.
Key Episode Takeaways:
Heat training can be used to simulate altitude training by causing plasma volume expansion and triggering EPO release.Respiratory muscle training with tools like the Breathe Way Better Bag can strengthen respiratory muscles and improve performance.Simulated altitude training using devices like the Go-To Altitude mask can help prepare for races at high altitudes.Cross-training, such as swimming or cycling, can be beneficial for marathoners by enhancing metabolic conditioning and reducing muscle soreness.Strength training is essential for women over 60 to maintain bone and muscle mass, prevent falls and fractures, and improve overall health and well-being.Adequate protein and creatine intake are crucial for muscle growth, bone health, and overall well-being, especially for women.Athletica is working on developing AI-powered strength training programs to further enhance their training platform.
Elevation Training Mask | Do High Altitude Training Masks Work?Isocapnic Respiratory Training System - Isocapnic Breathe Way BetterOutlive: The Science & Art of Longevity - New Book by Peter AttiaPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Summary
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Paul Laursen welcome Erik Olsson, also known as the Primal Swede. Erik shares his unique journey from a sedentary lifestyle to becoming an ultra-endurance athlete. He discusses his passion for discovering personal limits, the mental challenges associated with endurance sports, and his holistic approach to coaching, which emphasizes mindset, nutrition, and primal practices like cold exposure. The conversation explores the balance between training, personal life, and maintaining a high level of fitness.
Key TakeawaysJourney to Endurance: Erik's transition from a non-athletic background to an ultra-endurance athlete, highlighting key experiences like the Camino de Santiago and various marathons.Mindset Matters: The importance of mindset in overcoming physical and mental barriers in endurance sports.Primal Practices: Incorporating primal elements such as cold exposure, breathing techniques, and a paleo-inspired diet into training.Balance and Lifestyle: Finding balance between training, personal commitments, and maintaining a high fitness level.Coaching Philosophy: Erik’s approach to coaching focuses on mindset and personal growth rather than just physical training.
-
Summary
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen interview Cindy Maloney, a dedicated endurance athlete who has mastered the art of balancing rigorous training with everyday life. Cindy shares her journey from discovering running in her 20s to competing in marathons, triathlons, and ultimately the Ironman World Championships in Kona. She reveals her training strategies, the importance of consistency, and how she manages to stay fit and motivated. Cindy’s insights into heat acclimation, pacing, and maintaining a healthy lifestyle are invaluable for any aspiring athlete.
Key TakeawaysCindy started endurance sports in her 20s, moving from running to mountain biking and eventually triathlons.She took a break from intense training to focus on her family, returning stronger and more determined.Cindy emphasizes the importance of a consistent schedule, meal prepping, and fitting workouts into daily routines.Her success in the Kona Ironman was due to meticulous heat acclimation, nutrition, and training.Balancing training with family life involves organization and prioritizing time efficiently.Cindy’s marathon training included frequent, shorter runs to build volume without overtraining.She adjusted her diet to include more protein, supporting her intense training regimen.Strength training is a key component of her routine, helping maintain overall fitness and prevent injuries.
On Pace: Discover How to Run Every Race at Your Real Limit by Matt FitzgeraldPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Summary
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai get into the crucial topic of tapering for endurance events. They explore the science behind tapering, discussing its impact on performance and the physiological changes it induces. The hosts emphasize the importance of individualizing tapering strategies to suit each athlete’s unique needs and training history. They also touch on the role of nutrition, hydration, and mental preparation during the tapering phase, providing practical tips to help athletes optimize their race day readiness.
Key Episode TakeawaysTapering reduces training volume to lower physiological and psychological stress before an event.The ideal tapering period ranges from 14 to 21 days, with adjustments based on individual needs.Maintaining training frequency and intensity while reducing volume is crucial for effective tapering.Tapering helps enhance muscle glycogen levels, reduce heart rate, and improve efficiency.Individual preferences and training history play significant roles in determining the best tapering strategy.Nutrition and hydration should be adjusted to match reduced training volumes during the taper period.Mindfulness practices like meditation and walking can help manage anxiety and improve focus during tapering.
Waking Up - A New Operating System for Your MindThe Unexpected Strength Training Your Endurance Athletes Need - With Erin Carson & Paul Laursen - HiitScienceScientific Bases for Precompetition Tapering Strategies, INIGO MUJIKA and SABINO PADILLAPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Summary
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen address a listener question about the benefits of heat and altitude training for race preparation. They discuss how heat acclimation can improve cardiovascular function and lower heart rate during exercise, similar to altitude training. The hosts explore whether heat training can substitute for altitude training and offer practical advice on how to incorporate heat acclimation and respiratory muscle training into a routine. Nutritional strategies, including the potential benefits of ketone supplements, are also covered to help athletes prepare for high-altitude races.
Key Episode TakeawaysHeat Acclimation Benefits: Increases plasma volume, lowers core temperature, and reduces heart rate for given exercise intensity.Crossover Benefits: Heat training can offer some of the same adaptations as altitude training, such as increased blood volume.Practical Heat Training Tips: Use saunas, hot tubs, or exercise in hot environments to induce sweat and physiological changes.Nutritional Strategies: Ketone supplementation and keto diets may enhance performance at altitude by improving energy efficiency.Respiratory Muscle Training: Using devices like the Breathe Way Better bag can strengthen respiratory muscles and improve performance at altitude.Individual Responses: Both heat and altitude adaptations vary greatly between individuals; personal experimentation is essential.Training Advice: Athletes should try to get some high-altitude exposure before a race if possible, but heat training can be an effective alternative if not.
Exercise & Sports: The Breath Factor | Steve NealPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Summary
In this episode of the Athletes Compass podcast, Paul Warloski interviews Bartolomew Buczek, an Ironman athlete from Poland who has overcome tremendous odds. Despite having no athletic background and facing a serious health scare with a pituitary tumor, Bart transformed his life through dedication and training. He recently completed the challenging Lanzarote Ironman in just over 10 hours, finishing seventh in his age group. Bart shares his journey from an unhealthy lifestyle to becoming a top Ironman athlete, emphasizing the importance of consistency, smart training, and perseverance.
Key TakeawaysBart Buczek had no athletic background and was overweight before discovering endurance sports.A pituitary tumor diagnosis motivated Bart to change his lifestyle and take up triathlon.Bart's first Ironman experience was in Barcelona, finishing in an impressive 9 hours and 7 minutes.He emphasizes the importance of consistency and smart training over high volume.Bart's notable achievements include breaking the 9-hour mark and competing in the tough Lanzarote Ironman.He advises against common beginner mistakes such as treating every training session as a competition.Bart finds balance by integrating his training with his professional and personal life.
Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
In this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai dive into the contentious issue of muscle cramps with sports science expert Dr. Paul Laursen. They explore two prevailing hypotheses: the common belief that cramps are due to electrolyte imbalances and dehydration, and the neuromuscular hypothesis which posits that cramps stem from unfamiliar tasks and neuromuscular fatigue. Through detailed explanations and personal anecdotes, the discussion reveals compelling evidence supporting the neuromuscular perspective, emphasizing the importance of context-specific training and preparation. Listeners are encouraged to rethink conventional wisdom and adopt more tailored training strategies to mitigate cramping.
Key Episode TakeawaysMuscle cramps are more likely caused by neuromuscular issues than electrolyte imbalances.Lack of task familiarity and neuromuscular fatigue are primary contributors to cramps.Proper preparation and context-specific training are crucial in preventing cramps.Industry promotions of electrolyte solutions lack robust scientific support.Acute cramp relief can be achieved through stretching to reset neuromuscular communication.Post-exercise nutrition should include a balance of proteins and electrolytes.
Timothy Noakes - Waterlogged: The Serious Problem of Overhydration in Endurance SportsEffect of Personalized Sodium Replacement on Fluid and Sodium Balance and Thermophysiological Strain During and After Ultraendurance Running in the Heat in: International Journal of Sports Physiology and Performance Volume 19 Issue 2 (2023)Aetiology of skeletal muscle 'cramps' during exercise: a novel hypothesis - PubMed
-
In this episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, along with Marjaana Rakai, delve into the topic of atrial fibrillation (AFib) and its impact on endurance athletes. They discuss the symptoms, causes, and risks associated with AFib and other heart issues like ventricular tachycardia, drawing from personal experiences and expert insights. Emphasizing the importance of a balanced training approach, the hosts explore the relationship between mid-zone training and heart health, and offer practical advice on how athletes can monitor their heart condition and seek appropriate medical care.
Key TakeawaysSymptoms of AFib: Fluttering in the chest, fatigue, palpitations, and dizziness.Causes and Risks: Large return of blood to the heart, electrical events in the atria, and high levels of mid-zone training.Prevalence in Athletes: AFib and related heart issues are more reported in older male athletes but can affect anyone.Importance of Medical Attention: Early detection and medical intervention are crucial for managing AFib.Training Recommendations: Adopting a polarized training approach with balanced low and high-intensity sessions to reduce heart stress.Personal Experiences: Hosts share their encounters with heart issues and the importance of listening to one's body.
-
In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen talk with Phil Whitehurst, a prominent long-distance cyclist and key contributor to Athletica. Phil shares his journey from charity rides to ultra-endurance events, revealing the secrets behind his training, the mental and physical challenges he faces, and the fulfillment he finds in these extraordinary adventures. He also discusses the innovative Workout Reserve feature he helped develop, which aids athletes in real-time performance monitoring. Tune in for an inspiring look into the world of endurance cycling.
Key TakeawaysPhil's Endurance Journey: Transitioned from charity rides to ultra-endurance cycling, emphasizing the importance of finding one's rhythm and flow in long-distance events.Training Insights: Importance of incorporating strength, VO2 max, and endurance workouts into a weekly training regimen.Mental State and Motivation: Achieving a flow state during long rides helps in being hyper-present and connected with the surroundings, reducing daily life stress.Balance and Lifestyle: Phil balances his semi-retired life, work with Athletica, and endurance training by integrating his activities and maintaining flexibility.Workout Reserve Tool: A unique feature in Athletica.ai that helps athletes monitor and adjust their effort in real-time to optimize performance.Upcoming Goals: Despite a recent injury, Phil plans to participate in the Wild Atlantic Way and other major endurance events.
Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Join us for an inspiring conversation with Phil Becker, an everyday endurance athlete from New Zealand, as he shares his passion for adventure, mountain biking, and sea swimming. Discover how he balances training with work and family life, the mental strategies he uses to push through challenges, and the unexpected rewards he's found in endurance sports. Phil also discusses his training routine, nutrition approach, and the importance of goal setting and adaptability. This episode is packed with valuable insights and inspiration for anyone looking to embark on their own endurance journey.
Key Episode Takeaways:
Find your why: Identify your motivations for pursuing endurance sports.Balance is key: Prioritize family, work, and training to maintain a healthy lifestyle.Flexibility and adaptability: Be prepared to adjust your training based on life's demands.Mental resilience: Develop self-talk and strategies to overcome challenges.Enjoy the journey: Embrace the experiences and personal growth that come with endurance sports.Fuel your body: Prioritize a natural, whole foods diet with a focus on protein.Set realistic goals: Focus on finishing and improving over time, rather than fixating on specific outcomes.The power of the mind: Cultivate mental clarity and focus through movement and exercise.Embrace the outdoors: Seek adventure and connection with nature through your training.
Outlive: The Science & Art of Longevity - New Book by Peter AttiaJim Vance on Simon Ward's podcastPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
Summary
In this episode of the Athletes Compass podcast, Paul Warloski, Paul Laursen, and Marjaana Rakai discuss how endurance athletes can transition to a low-carb, high-fat diet to become more fat-adapted. They tackle listener questions about dietary changes, the minimum carbohydrate intake, and the nuances of training metrics such as CTL, ATL, and TSB. Marjaana shares her personal experience adapting to a low-carb diet and its impact on her training for Ironman Texas. The episode also delves into the importance of understanding and using training data to enhance performance and maintain health.
Key TakeawaysFat Adaptation: Benefits include improved endurance and better energy management during low-intensity exercise.Dietary Tips: Start with eliminating processed foods, incorporating cruciferous vegetables, and focusing on high-quality fats and proteins.Mental Commitment: Long-term commitment is crucial for successful adaptation to a low-carb diet.Training Metrics: Understanding CTL (Chronic Training Load), ATL (Acute Training Load), and TSB (Training Stress Balance) is key for optimizing training plans.Aerobic Decoupling: Monitoring this metric can indicate the efficiency of training and readiness for endurance events.
Personal Experiences: Real-life examples highlight the practical challenges and successes of dietary changes.
-
Summary:
In this episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, delve into the science and strategies behind heat acclimatization for endurance athletes. They discuss the physiological processes that occur when the body is exposed to heat, including increased heart rate and sweating, and the importance of evaporative cooling. The episode also covers genetic factors influencing heat tolerance, practical tips for acclimatizing to heat, and the benefits of active versus passive heat adaptation methods. Additionally, they explore the impact of fitness levels, nutritional strategies, and the critical balance between training stress and recovery.
Key Takeaways:
Evaporation is Key: Cooling occurs through the evaporation of sweat, not just sweating itself. Humidity hinders this process.Genetic Factors: Some people have a genetic predisposition for better heat tolerance, influenced by heat shock proteins.Active Acclimatization: Engaging in aerobic activities in the heat is more effective than passive methods like sitting in a sauna.Training Adaptations: Aim for 5-14 days of heat exposure to see adaptations such as lower core temperature, increased sweat rate, and improved performance.Hydration and Nutrition: Consume cold fluids and consider increasing carbohydrate intake during exercise in the heat due to higher glycolysis rates.Avoid High Intensity in Heat: High-intensity workouts in heat can be overly stressful; focus on aerobic sessions in hot conditions.Progressive Exposure: Gradually increase heat exposure time to adapt without overloading the body.Mental Preparation: Mentally prepare for heat challenges and pace accordingly during races to manage core temperature.
From Lab to Real World: Heat Acclimation Considerations for Elite Athletes - PubMed
-
In this episode of The Athletes Compass, hosts Paul Warloski and Marjaana dive deep into their recent athletic endeavors. Marjaana recounts her challenging yet triumphant experience at Ironman Texas, where she overcame mental and physical obstacles to qualify for the Ironman World Championships in Nice, France. Paul shares his journey back to competitive gravel racing following heart surgery, highlighting his progress and challenges in recent races. The episode explores themes of resilience, mental fortitude, and the importance of having a strong support system.
Key Episode Takeaways:Mental Fortitude: Both Paul and Marjaana emphasize the importance of mental strength in overcoming race day challenges.Support Systems: Having a support system, whether it's family, friends, or coaches, is crucial for motivation and success.Emotional Preparedness: Athletes must be ready to face emotional and psychological battles during their events.Training Insights: Strategies like breaking down the race into smaller segments can help manage the mental load.Resilience: Both hosts illustrate how pushing through tough moments can lead to surprising achievements and personal growth.Adaptability: Adapting training plans to life circumstances, like family commitments, can still lead to successful outcomes.
Gordo Byrn YouTube channelPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
In Episode 3 of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai and Dr. Paul Laursen, delve into advanced strategies for high-intensity interval training (HIIT). They address a triathlete's question about the best ways to structure HIIT workouts, discussing the progression of interval lengths, the importance of workout reserves, and the nuances of active vs. passive recovery. The hosts also debunk common HIIT myths, such as the necessity of intense pain for gains, and emphasize the importance of personalized training approaches. The episode provides valuable insights for both novice and seasoned athletes looking to optimize their HIIT routines.
Key Episode TakeawaysProgression in HIIT: Gradually increasing interval lengths can be beneficial, but it’s important to tailor this to individual fitness levels and preferences.Workout Reserve: Utilizing Athletica’s workout reserve feature can help athletes monitor their training load and avoid overtraining.Recovery Strategies: Passive recovery is more effective than active recovery for replenishing oxygen and preparing for subsequent intervals.Warm-Up Techniques: A progressive warm-up, including some strides and accelerations, helps in achieving better performance during HIIT.Misconceptions about HIIT: Effective HIIT doesn’t necessarily involve extreme pain; it’s more about smart, sustainable training.Role of RPE: Understanding Rate of Perceived Effort (RPE) can guide training intensity better than fixed power targets.Starting HIIT: Beginners should start with manageable intervals, like 30-30s, and gradually progress as they build endurance and strength.Readiness for HIIT: Ensuring overall fitness and health before starting HIIT is crucial to avoid injury and excessive fatigue.
Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training - PubMedHow HIIT Helps and Hurts - Dr. Phil MaffetonePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
-
In this second episode of a three-part series on the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, with guest Marjaana Rakai, continue to explore the complexities of High-Intensity Interval Training (HIIT). Building on the foundational knowledge from the first episode, they delve deeper into how HIIT can be tailored to different athletic phenotypes, particularly distinguishing between fast twitch and slow twitch muscle fibers. The conversation centers on listener questions from social media and the forum, addressing how various HIIT prescriptions can optimize performance for specific sports, from crit racing to Ironman triathlons. Drawing on Laursen's extensive research and the latest findings in exercise science, this episode offers a nuanced look at HIIT customization for maximizing athletic potential.
Key Episode Takeaways
HIIT effectiveness varies significantly between fast twitch and slow twitch muscle fibers.Short HIIT sessions are generally more beneficial for fast twitch athletes, while longer sessions suit slow twitch types better.Personal experimentation and feedback are crucial in determining the most effective HIIT type for an individual.Coaches should consider an athlete's muscle fiber composition when designing training programs.HIIT protocols can and should be adjusted over time based on athlete feedback and performance changes.
Optimizing your HIIT – go short to get more bang for buck!HIIT Science Book - Application of High-Intensity Interval Training
- Vis mere
