Episoder
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Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore how metabolic processes are measured in the lab, and look at the latest research on carbohydrate fueling and fat utilization in ultra runners. See episode guide for topics covered.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:01:27 Can metabolism be measured through calorimetry?
00:04:31 Are VO2 Max tests capable of measuring metabolic equilibrium?
00:10:57 Applying lab derived energy usage to variable terrain
00:16:58 Recent study of carbohydrate utilization in ultra running
00:31:34 Does carbohydrate introduction shift substrate utilization?
00:33:22 Is high carbohydrate intake inhibiting fat utilization?
00:42:43 Fat utilization vs. carbs during races
00:46:01 Does high carbohydrate intake cause carbohydrate dependence?
00:53:32 Pitfalls of reliance on widely available metabolic testing machines
01:03:27 Tips for feeding between and during runs
01:16:16 Final thoughts
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Join Coaches Maya Seckinger and Nikki Larochelle 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, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:05:58 Time in zone 2 vs. even more time in Z1/low-Z2
00:10:27 Training while raising children
00:13:38 Optimal heart rate zone range for a long hike
00:15:56 Training during transition periods between seasonal events
00:19:48 Is there an upper limit for high-volume days?
00:23:28 General advice for pacing a first 50k race
00:30:57 General signs of fatigue vs. fitness improvements
00:34:30 Integrating aerobic base work as a tri-athlete
00:36:34 How attentive to heart rate spikes does a beginner athlete need to be?
00:40:50 Recovering from over training and overcoming aerobic deficiency
00:46:50 Outro and thanks
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Mangler du episoder?
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Join coach Leif Whittaker and his guest, Garrett Madison, as they take you through the step-by-step process of climbing Mt. Everest, and Lhotse. As the founder of Madison Mountaineering, Garrett has guided hundreds of clients on the world's biggest peaks, and is one of the most experienced high-altitude guides on the planet.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Learn More about Garrett and Madison Mountaineering:
https://www.instagram.com/madisonmtng/
https://madisonmountaineering.com/
Episode Guide
00:00:00 Introduction
00:01:55 Garrett’s nineteenth expedition to Everest
00:06:46 Selecting a guide service/climber’s personal resume
00:20:38 Training and preparation
00:28:51 Arrival to Katmandu and acclimatization trek to basecamp
00:35:15 Altitude simulators for preacclimatization/staying healthy
00:49:52 Basecamp and technical review
00:54:32 First Rotation: Through the Khumbu ice fall to Camp III
01:05:44 Summit rotation
01:15:22 Final summit push
01:23:15 Summit attempt, and descent
01:31:47 Camp IV to Lhotse summit push and back to Camp II
01:41:41 Back to Basecamp
01:42:14 Final thoughts
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Join Coaches John Frieh and Leif Godberson for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.
Episode Guide
00:00:00 Introduction
00:02:13 Possible limitations to heart rate drift tests
00:05:31 Should a drift test be performed when fatigued or fresh?
00:07:17 Best protocol for determining ventilatory thresholds?
00:12:15 Optimal weekly aerobic base training duration?
00:16:17 Altering Evoke’s stock mountaineering plan for a busy schedule
00:20:13 How do other sports fit into a yearly endurance training plan?
00:26:34 Blending martial arts with endurance training?
00:29:43 Training for fire fighting and endurance sports?
00:35:21 Balancing ultra marathons and mountaineering objectives
00:39:58 Training for fast and light alpinism
00:53:19 Modulating stair climber training in Evoke’s stock plans
00:56:16 Is heart rate important for recovery workouts?
00:57:11 Outro and thanks
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Join Coaches Leif Godberson and Seth Keena for our January installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:39 Moving from WI4 to WI5
00:07:49 Differences in training between uphill touring and ice climbing
00:12:30 Thoughts on stretching
00:16:31 Improving movement efficiency below aerobic threshold
00:21:47 Downhill vs Uphill legs for skiing
00:25:09 Training for FKTs with 4th and 5th class terrain
00:39:00 Training downhill running for ultras
00:45:51 Outro and thanks
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Join coach Larry Goldie for a conversation with Dr. Sue Goldie. Sue is a triathlete, Harvard professor, and public health researcher. In 2021, Sue was diagnosed with Parkinson’s disease. Since her diagnosis, she has continued to compete in Ironman triathlons while maintaining her academic and research career and raising public awareness for those living with Parkinson’s.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Learn more about Sue in the links below:
Sue is working on education initiatives with the Davis Phinney Foundation - https://davisphinneyfoundation.org/
New York Times Article About Sue: https://www.nytimes.com/interactive/2025/10/13/us/sue-goldie-parkinsons.html?unlocked_article_code=1.2U8.Fsoa.l7nSqV4lLyrR&smid=url-share
Sue’s Bio: https://hsph.harvard.edu/profile/sue-goldie/
GHELI (Global Health Education Learning Incubator): https://gheli.harvard.edu/
CHDS (Center for health decision science): https://chds.hsph.harvard.edu/
NPR Interview with John Branch: https://www.npr.org/2025/10/18/nx-s1-5575741/for-four-years-she-hid-her-parkinsons-diagnosis-then-she-let-a-reporter-follow-her-journey
Episode Guide
00:00:00 Introduction
00:04:02 Sue’s early experiences in endurance sports
00:19:57 Sue’s Parkinson’s diagnosis
00:24:44 Modifying training after Parkinson’s diagnosis
00:29:14 Learning to train with Parkinson’s
00:36:08 Training for injury prevention
00:39:08 Tracking medication efficacy while training
00:43:02 Sue’s unique challenges during race transitions
00:48:17 Tips for fitting training into a busy lifestyle
00:54:44 Sue’s partnership with her coach
01:01:34 Experiences racing and embracing the ‘pain cave’
01:10:44 Facing danger and the life lesson it gives
01:11:44 Broader understanding of Parkinson’s and Sue’s future projects
01:19:05 What’s next for Sue
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Join Coaches Maya Seckinger and Mark Postle 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, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:06 Key differences between weighted hikes and gym-based muscular endurance
00:06:21 Training for an 85k running race while cycling primarily
00:11:30 Increase ability to run uphill late in a run
00:15:08 Stair master or stairwell for vertical gain accumulation
00:19:08 Most efficient way to build aerobic base
00:25:06 Methods for adding weekend volume for a time-constrained athlete
00:30:54 When does flat speed work outweigh uphill tempo?
00:36:08 Acute muscle stiffness and soreness after stairs
00:39:12 Muscular endurance substitutions for zone 4?
00:45:18 Recommended threshold work and muscular endurance for VK race
00:49:05 Is considerable DOMS normal after a muscular endurance session?
00:53:11 Do heart rate zones matter for strength training?
00:54:49 Book recommendations
00:59:51 Stretching recommendations
01:01:13 Best ways to learn about training for sport?
01:03:16 Pros, benefits, and cons of VO2 max intervals
01:08:34 Upper body muscular endurance training for cross-country skiing?
01:11:25 Final Thoughts
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Join Evoke Coach Seth Keena for an interview with Seb Pelletti, and Ethan Berman to discuss their recent first ascent of Shooting The Moon, on the South East Pillar of Ultar Sar, located in the Karakoram range of the Himalaya, in Pakistan. See Episode Guide for topics covered.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:01 Hunza Region Overview
00:04:23 History of the South East Pillar
00:09:04 2024 South Pillar attempt
00:26:36 Background of the team
00:36:09 Ethan's first formalized training
00:42:47 Seb's training and preparation
00:48:07 Unique physical demands of South East Pillar
01:01:15 Specific aspects of mental and physical training
01:09:07 The team's muscular endurance training
01:22:11 Improvement aspects for the future
01:34:12 The naming of Shoot The Moon
01:35:56 Final Thoughts -
Join Coach Scott Johnston for a conversation with Joseph Mestrallet, who works alongside Scott on the team of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft as a data analyst for running performance metrics. In this discussion, they explore the pacing strategies and analytical tools used for Tom and Ruth, and how Joseph’s experience both as a runner and a mathematician provide a unique skill set to approach the pacing challenges of ultra-distance races. See episode guide for topics covered.
Joseph’s company, Enduraw Performance Science: https://enduraw-data.com/
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:49 Joseph’s background
00:03:58 About Enduraw
00:08:57 Emergence of data-driven performance
00:14:34 Applying data analysis
00:22:45 “Digital Twin” data modeling
00:30:19 Ruth Croft’s 2024 UTMB pacing
00:38:03 Using grade-adjusted pace
00:49:34 Tools for amateur and elite runners alike
01:01:42 Data + training builds confidence
01:09:19 Final thoughts
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Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore the fueling strategies and testing used for Tom and Ruth, examine how nutrition influenced their UTMB performances, and share tips and strategies for amateur and elite runners alike. See episode guide for topics covered.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:39 Paul’s experience and educational background
00:04:57 Testing for and optimizing fueling strategies
00:14:57 Causes of GI upset
00:17:11 Effects of dehydration
00:19:29 Strategies for training your gut
00:20:99 Fueling for running vs. cycling
00:28:38 Fat for fueling and fat adaptation
00:38:48 Glycogen depletion stimulus strategies
00:45:05 Pre-race gut training
00:46:59 Nutrition should support training load
00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies
00:52:02 Work capacity of world-class athletes
00:59:40 Respiratory Exchange Rate explained
01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism
01:10:44 The gamble of fueling and training approaches
01:16:20 Model for the future of trail running
01:18:09 Final thoughts
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Join Coaches Scott Johnston and Larry Goldie 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, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:00:54 Training grip strength for ice climbing?
00:05:17 Best core exercises for alpine climbing?
00:09:29 Maintaining aerobic base post successful summit?
00:13:29 Adjusting zone 2 heart-rate in heat?
00:22:05 Targeted training methods for vertical gain?
00:33:10 Sprint interval lengths and VO2max pros and cons?
00:42:22 Upper-body muscular endurance training methods?
00:46:24 Training methods for uphill economy?
00:52:55 Adding aerobic volume when time-limited
00:54:20 Final Thoughts
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Join Coach Scott Johnston for the second part of his series addressing common questions and inquiries he’s received following the success of his athletes, Tom Evans and Ruth Croft, at the 2025 Ultra-Trail du Mont-Blanc (UTMB). After addressing the limitations of VO2 max-focused training in Part 1, Coach Scott elucidates common concepts in Evoke’s methodology, such as fatigue resistance, muscular endurance, and anti-glycolytic training. See episode guide for topics covered.
Articles referenced in discussion:
Read about Muscular Endurance: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/
Read about Frontier Fibers: https://evokeendurance.com/resources/endurance-its-evolution-psychology-meaning-physiology-and-how-to-improve-yours/
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide00:00:00 Introduction
00:04:19 History of Muscular Endurance
00:14:17 Muscle Power Model of Endurance
00:15:52 Ah Ha! Moment
00:16:13 Early Implementation of Muscular Endurance
00:18:16 Muscular endurance: how and why?
00:24:46 Frontier motor units
00:26:46 ME-VO2 max compared
00:28:28 Methods for ME
00:35:25 Anti-glycolytic training
00:41:10 Anti-glycolytic methods
00:49:54Final thoughts
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Join Coach Scott Johnston as he reflects on an unforgettable day in Chamonix, where his athletes, Tom Evans and Ruth Croft, won their respective overall titles at the 2025 Ultra-Trail du Mont-Blanc (UTMB). Since their victories, Scott has received hundreds of inquiries. A common thread among these being questions about VO2 max training, its methodologies, and its implications. In this discussion, Coach Scott explains VO2 max training and why it is far less critical than other training approaches for endurance performance.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide00:00:00 Introduction
00:02:25 Fallacy of focusing on VO2-max
00:04:14 Is VO2-max ‘The Gold Standard’?
00:05:38 History of VO2-max
00:08:31 Limitations of VO2-max theory on endurance
00:10:36 Does training VO2-max improve performance?
00:20:42 Should athletes train to improve VO2-max?
00:26:00 Little-known aspects of VO2-max
00:27:51 Improving endurance performance without VO2-max training
00:32:22 Challenges of executing proper VO2-max training
00:36:17 Could VO2-max training be conflated with muscular endurance training?
00:38:50 Open questions for athletes and coaches
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Join coach Scott Johnston for a conversation with David Göttler, after his recent alpine-style ascent, and paragliding descent of Schell route, on Nanga Parbat’s infamous Rupal Face. They discuss David’s training and preparation for the climb, and his experiences throughout the expedition. Details of the conversation are provided below in the Episode Guide.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.David Göttler's Instagram: https://www.instagram.com/david_goettler/
Episode Guide
00:00:00 Introduction
00:03:43 Early days of David’s aerobic development
00:05:41 History with climbing Nanga Parbat
00:14:01 2025 ascent and paragliding descent of the Schell route
00:23:23 Dialing fueling and hydration on summit attempt
00:30:54 Pre-acclimitization and recovery strategies
00:34:06 Avoiding over-reaching during pre-climb activities
00:42:09 David’s personal climbing ethics
00:49:26 Technological and ethical changes in climbing
00:52:15 Training methods: the specificity spectrum
01:11:52 David’s future plans and post-expedition break
01:14:54 How to find David, and final thoughts
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Join coaches Scott Johnston and Larry Goldie 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, or if would like to learn more about the Evoke Endurance community, contact us here.
Aerobic Training For Military Athletes Article: https://evokeendurance.com/resources/aerobic-training-for-the-military-athlete/
Episode Guide
00:00:00 Introduction
00:01:24 Muscular endurance training in blocks or continuously?
00:06:48 Balancing alpine climbing and ultra-running training
00:12:52 Tips for speeding recovery
00:22:17 How has AI shaped the way you coach?
00:38:20 Exceptional weekly zone 2 mileage for the tactical athlete?
00:44:52 How donating blood can effect training
00:51:10 Determining personal weekly training volume
01:01:57 Training differences for a 25k vs. 50k race?
01:03:26 Dealing with loss of motivation
01:11:37 Minimum cardio during a sport climbing training block?
01:13:30 Shifting to endurance as a strength athlete
01:18:05 Incorporating technical skill acquisition while following a stock training plan
01:22:28 Tactical athlete balancing weight lifting and running
01:23:25 Apply the 80%-20% ratio to rock climbing training?
01:27:54 New to cross-country skiing: how to progress endurance?
01:32:34 Final thoughts and submit your own questions
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Join Evoke coach Andy Reed as he talks with his athlete David Ayala about David’s 4th place finish at the Hardrock 100 Endurance Run 2025, achieved under Andy’s coaching.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:34 David’s athletic interests and background
00:07:04 Experiences with first hundred-milers and FKTs
00:13:43 About David’s mathematics career
00:17:09 David’s simple non-analytical approach to training
00:20:10 Approaches to Hardrock
00:21:36 High-fat fueling strategies
00:24:02 Getting selected to compete in Hardrock
00:28:26 Changing up training approaches for Hardrock
00:31:12 Incorporating intensity and speed work
00:36:03 Leveraging will during an event
00:38:47 Weighted uphill intensity
00:40:00 Demands of Hardrock 100
00:45:25 Prepping for Hardrock on the course
00:49:12 Strategies and experiences on race-day
00:54:07 Avoiding the onset of cramping
00:56:36 Quad pain and potential for rhabdomyolysis
01:01:06 Holding then gaining position
01:05:27 Splits for a 4th place finish
01:07:25 Post-race thoughts
01:08:20 Peak experiences and take-aways from Hardrock
01:11:15 Final thoughts
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Join Evoke coach Jack Kuenzle for another conversation with Will Peterson. Will requested the coaching services of Jack to prepare him for the 2025 Tor Des Geants, a two-hundred five mile ultra-running race with seventy-eight thousand feet of total vertical, taking place in September.
In the second part of this series, they discuss how Will’s training has gone up to now, and how they’ll plan for this final training block. This is the second of their coaching conversations in the lead-up to Tor.Listen to episode #112 for their first conversation, and look out for Part 3 in early September.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Will’s Podcast: From The Backcountry
Episode Guide
00:00:00 Introduction
00:01:00 Balancing medical school rotations and training
00:02:02 Will’s recent training volumes and metrics
00:09:11 Tips on pacing and heart rate for a time trial
00:11:55 The structure of Will’s high-intensity sessions
00:19:42 More firm heart rate limits and novel stimuli
00:23:28 Strategies on pacing for long runs and downhills
00:33:09 Training efficiency with poles
00:36:44 Tweaking fueling strategies
00:41:47 Drinking to thirst at your sweat salinity
00:44:44 Planning the upcoming training block
00:50:53 Dialing total vertical accumulation and terrain selection
00:56:21 Scouting the Tor course
00:59:02 Acclimatization and heat training
01:07:42 Sleep strategies for Tor
01:11:01 Mandatory gear for Tor
01:15:09 Final thoughts
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Join coaches Scott Johnston and Seth Keena 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, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:06:50 Development as an athletic coach
00:08:31 Experiences traveling for climbing
00:14:27 Methods to supplement with variable-modality aerobic volume
00:26:10 How local muscular fatigue slows pace in distance events
00:38:45 Using micro-workouts for strength development
00:50:10 Maintaining strength for multiple mountain sports
01:03:43 Pacing strategies for an aerobically deficient alpine climber
01:07:00 Should muscular endurance workouts be done only when well rested?
01:08:50 When to push through vs. take a break from training
01:12:19 Personalizing your long-term aerobic development
01:17:58 Final thoughts and submit your own questions
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Join Evoke coaches Leif Whittaker and Mark Postle as they discuss climbing Aconcagua, covering various aspects of the expedition including route choices, guided vs. unguided trips, training, and travel tips. They delved into the challenges of high-altitude climbing, emphasizing the importance of proper acclimatization, hydration, and pacing strategies. Leif and Mark include their personal experiences and insights on Aconcagua, highlighting the physical and emotional aspects of the climb and the need for continued vigilance during descent.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:37 Unique demands of Aconcagua
00:03:34 Route selection
00:10:11 Pros and cons of guided vs. unguided ascents
00:15:13 Most important training elements
00:21:55 Travel to Aconcagua
00:27:54 Approach trek to base camp
00:31:01 Strategies for acclimatization and common mistakes
00:42:15 Cache and carry process of ascending
00:50:46 Common hazards
00:58:37 Tips and landmarks on summit day
01:05:32 Emotional experiences on summit day
01:07:16 Descent options to camp 2 and/or base camp
01:14:51 Final thoughts
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Join Scott Johnston for a discussion with Dr. David Spindler. Dr. Spindler, is a renowned sports psychologist, known for his work with elite athletes, including cyclist Mark Cavendish, who overcame personal challenges to break a long-standing Tour de France record. Currently, coach Scott collaborates with Dr. Spindler as part of a support team for an elite ultra runner. While Dr. Spindler typically works with professionals in various activities, this episode seeks to provide actionable mental game insights for athletes at all levels.
Dr. Spindler’s Website: https://drdavidspindler.com/
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide00:00:00 Introduction
00:03:08 David’s backstory and formative years
00:05:34 Working with elite-level athletes
00:09:20 Dealing with performance anxiety
00:13:34 Process vs. outcome goals
00:17:00 Assessing your own motivations
00:19:51 Avoiding over-training and burnout
00:26:23 Rediscovering joy in training and practice
00:30:41 Making a difference as a coach
00:32:31 What makes a good coach?
00:43:41 Learning from mistakes
00:44:32 Master coach, Vasilis Anastopoulos
00:47:00 Avoiding compulsion
00:49:25 Selfishness in athletic pursuits
00:53:47 Opinions on Central Governor Theory
01:03:16 David’s final thoughts
- Se mer
