Episódios
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In this episode, the Athletes Compass team discusses the science of fuel adaptation, focusing on how athletes can optimize performance using fat or carbohydrate energy systems. With real-world insights from endurance athletes, they tackle the benefits of metabolic flexibility, the transition from carb to fat adaptation, and why both may be crucial for peak performance in different race lengths. They also cover HIIT adaptations for various athletic profiles, overtraining indicators in Athletica, and how to effectively incorporate heat training into workouts. Finally, they dive into cutting-edge sports technology like glucose and temperature monitors to evaluate their evolving role in training.
Key TakeawaysFuel Adaptation: Athletes can perform high-intensity workouts effectively by training their bodies to rely on fat, which helps conserve glycogen for bursts of energy.Metabolic Flexibility: Developing the ability to switch between fat and carb metabolism enhances endurance and optimizes energy use for varied workout intensities.HIIT for Profiles: Tailor high-intensity interval training (HIIT) based on whether an athlete is more endurance-focused or fast-twitch-oriented.Heat Training: Incorporating heat into workouts improves cardiovascular efficiency and performance in warm climates.Athletica’s Overtraining Warnings: These alerts are guidelines to prevent burnout, reminding athletes to monitor recovery needs alongside performance metrics.Emerging Sports Tech: Devices like continuous glucose and core temperature monitors show promise but require further development to be fully reliable for athletes.
Athlete Profiling PrimerPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
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In this episode of Athlete's Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen welcome guest Allan Egbert, an inspiring duathlete and endurance competitor. Allan shares his journey from competitive pole vaulting and martial arts to endurance racing, including his participation in the World Duathlon Championships in Switzerland. Through humorous and honest reflections, Allan discusses the role of AI in his training, the importance of consistent routines like meal prepping, and how overcoming initial challenges with Athletica’s adaptive training technology has propelled his progress. Allan’s insights reveal the crucial balance of mental resilience, discipline, and purpose-driven training.
Key Takeaways:Journey to Endurance Sports: Allan transitioned from high-impact sports like boxing and pole-vaulting to endurance racing, leading to participation in the World Duathlon Championships.AI’s Role in Training: Athletica's adaptive training system provides real-time adjustments, enhancing workout efficiency and endurance.Mental and Physical Resilience: Facing challenges like rain-soaked conditions during races taught Allan the importance of mental strength and race-day adaptability.Importance of Purpose: For Allan, training is a mission fueled by camaraderie and personal growth rather than competition alone.Nutrition and Routine: With over 30 years of meal prepping, Allan emphasizes how consistency in diet supports his performance, citing the power of whole foods and nutrient timing.Adaptive Tech: Athletica’s Garmin integration and AI-driven pacing help maintain and optimize Allan’s race and training efforts.
Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
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Episode Summary:
In this episode of Athletes Compass, Amber Searer joins hosts Paul Warloski, Paul Laursen, and Marjaana Rakai to discuss her journey as an ultra-endurance athlete. Amber shares insights on balancing family, career, and rigorous training while preparing for intense events like the 354-mile Unbound XL race. She reflects on her athletic growth from short rides with her children to conquering hundreds of miles of challenging gravel terrain, overcoming a serious back injury, and her involvement with Team One Mile, which raises funds for children of fallen military service members. Her story highlights the importance of finding a purpose, managing recovery, and the discipline needed to keep pushing boundaries.
Key Takeaways:Endurance Development: Amber's evolution from short rides to ultra-endurance events demonstrates the power of incremental challenges.Training Approach: She emphasizes structured planning and setting workouts based on heart rate to avoid overtraining.Nutrition Challenges: Amber discusses adapting nutrition strategies to avoid gastrointestinal issues during long races.Recovery Importance: Mental and physical recovery play key roles in Amber’s regimen, with strategies such as scheduled rest days and monitoring heart rate variability.Mental Resilience: Amber underscores the mental strength needed to overcome physical injuries, setbacks, and the isolation often encountered in endurance sports.Team One Mile: Amber shares her experiences with Team One Mile, which raises funds for children who have lost parents in military service through endurance rides across Wisconsin.
One Mile Leadership Project's mission is to support the children of fallen service members and disabled veterans
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In this episode of The Athletes Compass, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the revolutionary impact of Athletica, an AI-powered training program designed to optimize workouts for endurance athletes. Dr. Laursen shares the origins of Athletica, rooted in his own experiences as a triathlete and researcher. They explore how Athletica integrates sensor data, such as heart rate, power, and pace, to create personalized, adaptable training plans tailored to individual athletes’ needs. The hosts also delve into the nuances of adaptive training zones, workout variations, and how Athletica ensures athletes make steady progress without overtraining.
Key Takeaways:Personalized Training: Athletica uses data from wearables and sensors to customize training plans, adjusting them based on individual progress and fatigue levels.Science-Based Approach: The program is grounded in research from the HIIT Science textbook, with workouts specifically designed to optimize endurance, strength, and recovery.Adaptation Over Time: Athletica continuously updates training zones and intervals, ensuring that workouts remain aligned with athletes' current capabilities.Avoiding Overtraining: The AI detects overexertion and adjusts future workouts to promote recovery, emphasizing a smart training approach rather than “no pain, no gain.”Diverse Workouts: Athletica offers a variety of workouts for cycling, running, triathlon, and rowing, and encourages switching up routines to prevent boredom and injury.
HIIT Science Book - Application of High-Intensity Interval TrainingPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
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In this episode of The Athlete's Compass, hosts Marjaana Rakai, Paul Warloski and Paul Laursen continue their discussion with Andrea Zignoli to explore the importance of athlete profiling and how it can enhance your training approach. The discussion dives into the science behind profiling, explaining how Athletica automatically creates profiles based on your speed and power outputs. These profiles, which are like an athlete's "fingerprint," help tailor workouts and adjust load distribution, maximizing performance for any type of athlete—whether you're a sprinter, endurance runner, or a hybrid. Profiling also reveals insights into your recovery needs, making training more efficient and personalized.
Key Takeaways:Personalized Profiles: Athletica creates unique athlete profiles based on power and speed metrics, helping tailor workouts to each individual's strengths and weaknesses.Performance Optimization: Understanding your profile helps adjust training intensity for different types of athletes, whether they are sprinters or endurance-focused.The Hybrid Athlete: Most athletes fall somewhere between fast-twitch (sprinter) and slow-twitch (endurance) profiles, making profiling even more important to balance their training loads.Training Zones: Profiles are used to define training zones for high-intensity and endurance efforts, allowing for better precision in workout planning.Recovery and Adaptation: Athlete profiles can give insight into how quickly you recover, guiding the frequency and type of high-intensity work you should engage in.Scientific Foundation: Athletica uses models like the anaerobic power reserve and critical power to accurately assess athlete capacities and adjust training as needed.
Athlete Profiling PrimerHow Athletica Closes the Cycle: From Athlete Profiling to Training Prescription - Andrea Zignoli and Paul LaursenAthletica AI Endurance Training Platform
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In this episode of The Athletes Compass, Dr. Andrea Zignoli, data scientist at Athletica, digs into the science behind the Workout Reserve, a revolutionary tool that aids athletes like Marjaana Rakai in performing at their best. Dr. Zignoli shares the story behind its development, how it calculates an athlete’s effort relative to their previous bests, and how athletes can use this data to optimize training and race pacing. The team also discusses its successful application in both professional cycling and Ironman competitions, showing how this AI-driven tool supports athletes in avoiding burnout and achieving personal records.
Key Takeaways:Workout Reserve: Helps athletes measure current effort against their best historical performances, guiding optimal training and race pacing.Critical Power: Key metric for determining thresholds and training intensities in endurance sports.Real-time pacing: Athletes can use the Workout Reserve in real time on Garmin devices to manage exertion levels and avoid overexertion.Real-world impact: Featured in Marjaana Rakai’s Ironman World Championship preparation and applied in elite cycling races like the Giro d'Italia.AI-driven personalization: Adjusts to each athlete’s physiological characteristics and helps coaches focus more on strategy and athlete interaction.Versatility: The tool's potential to expand to other sports beyond running and cycling, such as rowing, is actively being explored.
Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
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In this episode of The Athlete's Compass, Tenille Hoogland joins the discussion to share her expertise on training for women in perimenopause and menopause. With a rich background as a professional triathlete and coach, she dives deep into how hormonal changes impact performance and training. The episode covers practical tips for adapting workouts, the importance of prioritizing health, and how mindset plays a key role in thriving during this transition. Tenille emphasizes the need for women athletes to listen to their bodies, adjust expectations, and use training as a tool for empowerment, all while balancing life’s other stressors.
Key Takeaways:Adaptability in Training: Hormonal changes during perimenopause and menopause affect performance, requiring athletes to modify their approach to training.Prioritizing Health: Long-term health and well-being should be the foundation of any endurance training, especially in mid-life.Mindset Matters: Athletes should cultivate a growth mindset to navigate the unpredictability of hormonal shifts and physical performance.Nutritional Adjustments: Increasing protein intake and maintaining a balanced, colorful diet is crucial for women in this stage of life.Listen to Your Body: Being attuned to daily changes and knowing when to push or rest is key to successful training in perimenopause.The Importance of Strength Training: Incorporating strength and conditioning helps combat muscle loss and keeps athletes feeling strong.
Hormones, Health and Human Potential: A Guide to Understanding Your Hormones to Optimise Your Health and Performance Dr Nicky KeayPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
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In this episode, Paul Warloski speaks with Dr. Mikki Williden, a nutrition expert and endurance athlete, about the unique nutritional and training challenges facing women over 40, particularly as they navigate perimenopause and menopause. They discuss how hormonal shifts can lead to insulin resistance, increased inflammation, and disrupted sleep, all of which affect endurance performance and recovery. Dr. Williden offers practical advice on optimizing nutrition, including increasing protein intake, adjusting carbohydrate timing, and adopting supplements like creatine. They also explore how training approaches may need to shift to accommodate the body’s changing needs without sacrificing athletic goals.
Key Takeaways:Hormonal Shifts: Women in perimenopause experience hormonal fluctuations that impact insulin sensitivity, recovery, and fat storage.Protein Intake: Increasing protein to 2-3 grams per kg of body weight can help with muscle recovery, especially when combined with strength training.Carbohydrate Management: Adjusting carbohydrate intake, particularly post-training, helps manage insulin resistance and supports recovery.Sleep and Recovery: Prioritizing sleep is essential, and habits like reducing alcohol and using blue light-blocking glasses can help improve sleep quality.Supplements: Creatine is highly recommended, though some women may experience bloating; ashwagandha and magnesium are helpful for sleep and stress reduction.Training Adaptations: Endurance athletes should focus on auto-regulation, listening to their bodies, and adjusting training to meet recovery needs.Diet Quality: High-quality nutrition with an emphasis on fiber, phytochemicals, and healthy fats supports overall health and performance.
Mikkipedia | Dr. Mikki Williden’s podcast, covering topics such as nutrition, fitness, and longevity.Jose Antonio, High protein consumption in trained women: bad to the bone?
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In this episode of the Athletes Compass podcast, co-host Marjaana Rakai shares her exhilarating experience racing in the Ironman World Championships in Nice, France. She recounts the physical and mental challenges she faced, from pre-race preparations and jet lag to tackling the grueling 2400m bike climb and battling through the marathon. Marjaana emphasizes the importance of mental resilience, her mantra of embracing pain, and the critical role of pacing. Alongside hosts Paul Warloski and Dr. Paul Laursen, she delves into strategies for balancing intense Ironman training with the demands of family and work life, offering valuable insights for endurance athletes.
Key Episode Takeaways:Mental Resilience: Marjaana highlights the importance of mentally embracing pain and using it as fuel during endurance events.Pacing Strategy: Holding back early to conserve energy for the final push is essential in endurance racing.Nutrition Adjustments: Switching from solid food to liquid calories mid-race was a game-changer for Marjaana.Support Network: A strong support system is vital for balancing intense training with family responsibilities.Adaptability: Marjaana deviated from her pre-race plan but maintained mental strength to perform.Work-Life Balance: Ironman training requires sacrifices, and Marjaana speaks candidly about the challenges and guilt of balancing family life.Visualization and Mantras: Positive self-talk and visualization helped Marjaana push through tough moments in the race.
Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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